Kolumne 82 | Aufbau, formen, erhalten - Demo-Frey-Nutrition

Column 82 | Build, shape, maintain

82. BUILD, SHAPE AND MAINTAIN

COLUMN 82 |
BUILD, SHAPE AND MAINTAIN

Column 82 - Building, shaping and maintaining

HOW TO ACHIEVE MAXIMUM SUCCESS USING CALORIE BALANCE.

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Column 82 - Building, shaping and maintaining
I am 17 years old, 1.72 meters tall and weigh 62 kilos. I have been following a disciplined "low carb" diet that I put together myself for four months. I have had great success with this diet in terms of my weight and my waist size. I have also done a lot of sport.

Through regular training (four times a week) I have developed a taste for building muscle. To this end, I have started a four-week commuter diet. After that, I plan to go back into a definition phase to get a "six-pack". Is this a smart approach? What should I eat and how should I train to maintain my hopefully visible abdominal muscles afterwards?

ANSWER

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Andreas Frey answers
To be honest, I don't think your plan is a good idea. At 1.72 meters tall and weighing 62 kilos, you are simply underweight. And since you simply lack metabolically active mass in the form of muscle, there is a high risk that your planned diet will not be particularly productive. In other words: a diet would have a much better chance of success if you started it with a significant increase in muscle mass. This means that your metabolism burns calories 24 hours a day - even during rest periods. And ideally those from fat deposits!

The pendulum diet is one of the most effective diets
That's why I recommend that you continue building muscle using the pendulum diet for another six to eight weeks to build as much muscle mass as possible. I'm sure the subsequent diet would then be much more effective...

THE CALORIE BALANCE

To build muscle, you need a positive calorie balance. This is because the intake of additional calories provides the building material for new muscle tissue.

In the diet phase, the opposite is true: calories - especially those from carbohydrates - are reduced in order to create a negative energy balance and force the organism to use its own reserves (mainly in the form of fat). The amount of calories you need each day is calculated from the following variables:

? BASIC METABOLISM

= BODY WEIGHT IN KG X 24 HOURS
= 62 KG X 24 H = 1488 CALORIES

? PHYSICAL ACTIVITY LEVEL (PAL)

= MODERATE LOAD
= FACTOR 1.3

? DIGESTIVE LOSS

= 10 PERCENT
= THIS CORRESPONDS TO A FACTOR OF 0.1

? SPORTS SALES (PAL-SPORT)

= AN AVERAGE OF FOUR TRAINING SESSIONS PER WEEK, EACH 60 MINUTES
= 2400 CALORIES/WEEK
= 2400 CALORIES : 7 DAYS
= 343 CALORIES/DAY

THAT MAKES:

? TOTAL SALES (EXCLUDING SPORTS)

= 1488 CALORIES X (1.3 + 0.1)
= 2083 CALORIES

? TOTAL SALES (INCLUDING SPORTS)

= 2083 + 343 CALORIES
= 2426 CALORIES

Negative energy balance
Accordingly, you would need to consume 2426 calories a day to maintain your body weight; that is, to neither gain nor lose weight. For a negative calorie balance to reduce fat, the optimal range of restriction is 300 to 500 calories. If we take the average value of 400, this results in a daily requirement of around 2000 calories. With your carbohydrate intake, you fluctuate around this value - depending on whether you have a training day or a day off.

To ensure that your glycogen and energy stores are full, you should consume more carbohydrates on training days and less on non-training days. One day a week you should have a so-called "loading" or "feeding" day, on which you deliberately increase your carbohydrate intake significantly. This ensures that your metabolism is activated and that you continue to burn fat at a constant rate.

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