Fitness / / March 31, 2016
eat more and grow!
mode power bodybuilding champion
Ronnie Coleman once said: "Many people want to look like a real bodybuilders, but few people want to raise a really heavy weight!".Of course, if you - eight times Mr. Olympia, which is controlled with a 100-kilogram dumbbells as empty bottles, it is easy to make such statements.But it's true: to build impressive muscle mass requires a superhuman effort.He who wakes up only to work out, and then the whole day avoiding any physical activity for fear of losing at least half a centimeter of the volume of the biceps, he knows about this.No less Herculean efforts required bodybuilder and at the dinner table.Today we talk about In Season diet aimed at a set of muscle mass.Welcome to the kitchen Jay Cutler!
And you weak?
dedication and discipline in any sport goes far beyond the gym.Baseball, basketball and even professional computer gamers (and these are) endless hours to hone their skills on the field, on the court or the joystick.For bodybuilders gym with his shells - dumbbells, barbells and training equipment - this is only half the battle.Not less time they have to spend at the dining table.Perhaps in no other sport no such careful attention to nutrition in bodybuilding.Productivity of work in the gym depends on the amount and quality of food.Jay Cutler in this sense the best example - the seriousness and thoroughness of his approach for winter diet is widely known.
Along with workouts catering to fanatical Jay - the main means to achieve perfection.His credo: "I did not eat for the sake of pleasure, but in order to become more."The only thing you can be absolutely sure of is that Jay will not succumb to the temptation to relax."I like challenges, I like to take the call," - he says.The purpose of Jay in the off-season - to become as much as possible the huge, for which an appropriate amount of food required.Unlike most diets pre-season, his diet is exceptionally clear and simple.All their dishes are eaten without sauces and condiments.
I eat - I eat!
Refrigerator Jay scored flounder
| Jay does not believe the amount of calories or fat.It is enough to know that 20% of the daily amount of calories from fat it gets, and the rest - from carbohydrates and proteins.Exemplary figures - 1000 grams of carbohydrates and 350 grams of protein.For protein sources include red meat, eggs and special supplements.Carbohydrates Jay gets rice, oatmeal, asparagus and broccoli.How did he manage to eat a huge amount of carbohydrates and protein?Just eat it 10-12 times a day!Every hour and a half plus two meals at night!If the competitive season, he gets up in the night to perform cardio, then replace it in the off-season food. |
there just because I want to, this one - any one can have a bite when he is hungry.But only because you need to eat, because you intend to become the greatest bodybuilder in the world - is another matter.Need a great willpower and discipline to sit at the table and chew, not for satisfying hunger, but because it is necessary to achieve this goal.Imagine you sit down at a table on which stands the same dish that you have recently eaten.It requires real courage, even obsession.And imagine what it must be done 10-12 times a day today, tomorrow and the day after tomorrow?It is difficult to digest such a thought?And now let's look at the usual off-season diet menu on the set of muscle mass Jay:
- 1st meal: 12 egg whites (two whole eggs), 1 toasted French bread, 1 dish of oatmeal (metered dry), 1 tablespoon honey, 1 banana, 1 cup of black coffee, 1 serving of whey protein.
- 2nd meal: 280g beef (tenderloin or edge), 2 plates of rice, 1 plate of broccoli or asparagus.
- 3rd meal: post-workout shake of whey protein with creatine.
- 4th meal: 280 grams of beef, 2 plates of rice, 1 plate of broccoli or asparagus.
- 5th meal: 15 egg whites, 1 dish of oatmeal and 3 rice cake (15 g of carbohydrates in each).
- 6th meal: protein-carbohydrate drink.
- 7th meal: 280 grams of beef, 1 plate of broccoli or asparagus.
- 8th meal: 3-4 servings of sushi (dinner).
- 9th meal: 12 egg whites (two whole eggs), 1 dish of oatmeal.
- 10th meal: whey protein and oat rolls (5-6 pieces).
- 11th meal: 280 grams of beef, 1 dish of oatmeal and nutritional supplements.
- 12th meal: protein-carbohydrate drink (optional).
One person eats it all in one day!That's more food than you need some for a week.As we can see, the menu consists of mainly meat.It is the main source of protein for Jay.In addition, it takes fish oil, digestive enzymes, multivitamins and folic acid.Sushi - the only weakness in the diet, this dish he enjoys for a family dinner.
Cutler brings a bit of variety in your diet for bodybuilders traditional way - by chucking your favorite rice cakes with powdered sugar and cinnamon in a small reward for hard training.In addition, he is constantly drinking water.
Obviously, carbohydrates occupy a commanding position in the offseason diet Jay Cutler.It consumes about 200 g at breakfast and at least 300 g after training.When training a day - two, then after the second also provide 200-250 grams of carbohydrates.Bodybuilders know about "secret" weight control with the help of carbohydrates long before the masses began to buy low-carbohydrate products.An ordinary man would have long been treated for obesity if eating a huge amount of carbohydrates.But do not forget: Jay heavy trains - sometimes twice a day, not including cardio.Furthermore, it should take into account the huge number of already built muscle that turns his body in a perpetual fat-burning engine.Thanks to them, the metabolism and fat burning continues even during rest.It seems that Jay even just sitting on the couch converts more calories than the average person during a daily run.
truth about huge muscles
advice that Jay gives people who are interested in it, how to build dimensions, without gaining fat is to take its principles and adjust them to suit your purpose.In the offseason, Jay weight varies somewhere between 128 and 144 kg.He proposes to distribute all nutrients as a percentage, and start the search for an appropriate amount of food individually.To start Cutler recommends consuming 2 grams of protein per kilogram of lean body mass.He himself has a lot more protein foods, because it is afraid not to gain excess fat (excess protein can be transformed into glucose and deposited as fat).Over time, the amount of carbohydrates should rise to the level of 4-5 g per kilogram of lean body mass (Jay consumes 6 g).Fats should make up 20% of the daily diet.It is not necessary to add them to the diet especially because we already get enough fat from ordinary food, even if you eat relatively clean.
Can the average person, or even the average bodybuilder to follow this diet?No!In reality, most people can not afford this.This amount of food is Jay $ 15,000 per year.For a man of his profession - is a capital investment that pays for itself, but the average person is training with weights, this budget can ruin.Even professional bodybuilders, unless they are part of the elite, and they have a busy schedule of performances and good contracts can not afford such costs.
Another question - this time.Jay almost all day just doing that sits and eats, and at home.Of course, any boss in the world do not like subordinates who need a break every hour for meals.Nevertheless, most bodybuilders still manages to follow the standard recommendation of eating 6 times a day.It's easy, even if you work full-time.You can always find a moment for a quick snack, and an advanced athlete can drink a protein shake or eat a bar.Let's try to bring diet Jay to the capabilities of an ordinary human.
- 1st meal: 6 egg whites (one whole egg), 1 dish of oatmeal (metered in dry form), 1 banana, 1 cup of black coffee.
- 2nd meal: 170 g chicken breasts, 1 plate of rice, 1 plate of broccoli.
- 3rd meal: protein shake.
- 4th meal: 170 grams of beef, a baked potato, 1 dish of asparagus.
- 5th meal: protein bar.
- 6th meal: 170 g flounder, 1 plate of rice, 1 plate of broccoli.
The result is a protein, carbohydrates and dietary fats, distributed into six meals.This general scheme, and the value depends on the portions of the dry weight.
requirements brought by a candidate for the title of Mr. Olympia, is meant not only a workout in the gym and visits to the solarium.The main battle bodybuilder, as we have seen, takes place in the kitchen.Imagine once again the need to eat the same thing every day for many weeks, and you will understand how difficult it is.Most people consider food as one of the pleasant ways of spending leisure time with simultaneous satisfaction of the biological needs of the body.For Jay's food is the meaning of all his activities, his life and success depends on the food, exercise and rest.It is a choice."I like what I'm doing, do not do the rest, so I am the winner," - said the new Mr. Olympia, explaining his unusual way of life.
Jay's whole life is aimed at achieving victory.And you, if you want to win, too, must do whatever it takes.Bon Appetit!