El ciclado de carbos se basa en tener 3 niveles diferentes de ingesta durante la semana: carbos altos, carbos moderados y carbos bajos. Idealmente estos dias se dividen de acuerdo al programa de entrenamiento.
Si entrenás 4 veces a la semana:
. Seleccioná tus dos días prioritario de tu entrenamiento. En ellos entrenarás los músculos que más necesitás mejorar. En estos días podés tener una ingesta alta de carbohidratos.
. En los otros dos días de entrenamiento, consumí una cantidad moderada de carbos.
. En los 3 días libres de entrenamiento tenés una ingesta baja de carbos.
Si entrenás 3 veces x semana:
. Seleccioná dos entrenamientos principales. Ahí tenés los altos carbos.
. El otro día de entrenamiento ingesta moderada.
. Entre los 4 días libre de carbos bajos, meté uno de carbos moderados.
. Si entrenás 5 veces x semana:
. Dos días principales carbos altos.
. Dos entrenamientos secundarios: carbos moderados.
. El quinto día de entrenamiento y en los días libres ingesta baja de carbos.
Calorías y niveles de carbohidratos:
Cuando hayas determinado tu estructura básica, ahí ajustás la ingesta exacta. Lo primero a hacer es calcular el gasto energético diario. Los números que siguen pueden usarse para determinar la cantidad de calorías y tipos de nutrientes que consumirás en los distintos días del ciclo.
Primer paso: Calculando tu tasa de metabolismo basal:
La tasa de metabolismo basal (TMB) representa la cantidad de energía usada por tu cuerpo durante 24 hs. si no desarrolla ninguna actividad.
Tu TMB es una función de tu tamaño, sexo y edad. También está influenciada por tu status metabólico (hipo o hipertiróideo por ejemplo). Podemos calcular el TMB con las siguientes fórmulas (por Harris-Benedict):
Hombres:
TMB = 66 + (13,7 x peso en kg.) + (5 x altura en cm.) - (6,8 x edad).
Por lo que para un culturita de 30 años y 100 kg. que mide 1,78 cm. resulta así:
TMB = 66 + (13,7 x 100 kg.) + (5 x 178 cm.) - (6,8 - 30)
TMB = 2122 calorías al día
Para las mujeres se usan otros parámetros. La fórmula sería:
TMB = 655 + (9,6 x peso en kg.) + (1,7 x altura en cm.) - (4,7 x edad)
Segundo paso: Obviamente sobre este gasto diario que hace el organismo sin mover un dedo, habrá que agregarle lo que uno gasta en sus actividades.
Para poder estimarlo hay que multiplicar tu TMB por el factor del nivel de actividad.:
Nivel de actividad
1.0 sedentario
1.2 actividad muy baja
1.4 actividad baja
1.6 actividad moderada
1.8 muy activo
2.0 extremadamente activo
Asi que si tenemos a nuestro culturista de 100 kg. con un tasa metabólica basal de 2122 kcal /día moderadamente activo tendremos que multiplicar los 2122 x 1,6 =
3395 kcal al día. ésta es la cantidad de comida que éste hombre necesita como mantenimiento.
Tercer paso: Adecuando la ingesta calórica al objetivo
Obvio decirlo, para ganar masa muscular deberás ingerir más kcal que las que usás cada día. Y lo opuesto corre para perder peso. Un ajuste del 20 % hacia arriba o hacia abajo parece ser lo ideal para la mayoría.
Así que nuestro culturista de 100 kg. que tiene un gasto calórico diario de 3395 kcal. desea ganar masa muscular. Deberá aumentar su ingesta hasta alcanzar las 4074 kcal x día. Y si quiere bajar tendrá que consumir unas 2716 kcal. diarias.
Dependiendo del tipo físico y el metabolismo que nos han tocado en suerte habrá que hacer algunos ajustes sobre éstos números. Un endomorfo, por ejemplo, no debería tratar de subir más de un 10 % para ganar masa, pero si bajar el 20 % cuando trata de bajar grasa.
Así que si nuestro culturista de 100 kg. es un endomorfo deberá ingerir 3734 kcal al día en vez de 4074 si es que está en un programa de masa.
OK, ahora se calcula la nutrición para un día moderado
La ingesta de proteínas permanecerá estable durante los 3 tipos de día (carbos altos, moderados y bajos). Algo como 330 gramos al día para el culturista de 100 kg.
Cuando tratamos de ganar masa el nivel de carbos de los días moderados debe ser equivalente al de la ingesta protéica. Otros 330 g para el culturista de 100 kg.
Así que estará consumiendo 2640 kcals x día (1320 de protes y 1320 de carbos).
Dijimos que era un endomorfo. Y que si quiere ganar músculo su ingesta calórica deberá estar alrededor de las 3734 kcal /día. Así que tendrá 1094 kcal para consumir en forma de grasas. Preferentemente buenas grasas. Como la grasa tiene 9 kcal / g, esto hará un número de 121 g de grasa diarios.
Así que recapitulemos. Nuestro culturista endomorfo de 100 kg. queriendo ganar masa muscular debería consumir lo siguiente en un "día moderado":
330 g de proteínas
330 g de carbohidratos
121 g de grasas
Si quiere cortarse consumirá sus 2716 kcal al día: 2420 kcal diarios de carbos y protes, y 300 kcal de grasas . Deberá bajar los carbos, aún en días moderados. Lo que hará unos 275 g x día. La proteína la mantiene. Y recibe 33 g de grasa al día.
Así que queriendo perder grasa ingerirá:
330 g de proteína
275 g de carbos
33 g de grasas
Quinto paso: calculando la ingesta calórica para los otros días:
La proteína y la grasa se mantienen constantes durante toda la semana. Sólo los carbos fluctúan. Durante los días de carbos altos se subirá la ingesta de carbos hasta el 125 % de la de los días moderados. Y en los de carbos bajos se la llevará al 75% de la de los días moderados.
Así que siguiendo con nuestro ejemplo, el culturista de 100 kg consumirá:
1) tratando de ganar masa
Día de carbos altos = 330 g proteína, 412 g carbos. 121 g grasa
Día de carbos moderados = 330 g proteína, 330 g carbos, 121 g grasa
Día de carbos bajos = 33 g proteína, 247 g carbos. 121 g grasa
2) tratando de cortarse
Día de carbos altos = 330 g proteína, 344 g carbos, 33 g grasa
Día de carbos moderados = 330 g proteína, 275 g carbos, 33 g grasa
Día de carbos bajos = 330 g proteína, 206 g carbos, 33 g grasa
Ajustando la ingesta:
Nadie tratando de ganar masa muscular debería seguir una dieta restrictiva durante más de 16 semanas seguidas. Y la mayoría de la gente haría mejor en no pasarse de las 8 - 12 semanas de dieta.
Más que eso es altamente probable que sacrifiques mucha masa muscular. Si no has alcanzado el nivel que deseabas tras 12 semanas de dieta, tomate 4 semanas fuera de la dieta (comé limpio, pero subí las calorías) y luego adelante con otro período de dieta.
Cuando tratás de perder grasa tenés que eventualmente ir bajando las calorías porque tu cuerpo se acostumbra al nivel de ingesta que se le da. Ciclando los carbos este no es un problema ya que los carbos y las calorías fluctúan. Pero aún así, cada 4 semanas se deberá bajar ligeramente las kcal para seguir quemando a buen ritmo.
De todos modos, no deberás hacer cortes drásticos, que es la razón por la que mucha gente pierde masa muscular durante el recorte. La idea es bajar 20 g de carbos al día cada 4 semanas. Y eso rige para los 3 tipos de ingesta de carbos.
Cuando en cambio se trata de ganar masa muscular no hay un patrón de subida para la ingesta calórica. Si después de 3 semanas no ganás masa, subí la ingesta de protes y de carbos 25 g de cada una.
División de las comidas:
Deberías consumir 6 - 7 comidas al día. Tres de esas comidas deberían contener carbos y proteínas (desayuno, bebida postworkout y comida 1 hora luego del entrenamiento.
Las otras 3 - 4 comidas deberían estar compuestas por proteína, buenas grasas y vegetales.
Los estudios metabólicos indican que el horario óptimo para entrenar es alrededor de las 10 A.M. Así que organizaremos un ejemplo pensando en que se entrenaría a esa hora:
Comida 1: carbos + protes
2: post workout, 11.15 hs. bebida con carbos y protes
3: (12-30) carbos + protes
4: (15.30) proteína, grasas y vegetales
5: (18 hs) proteína, grasas y vegetales
6: (21) proteína, grasas y vegetales
Claro que esto se acomodará a tus necesidades horarias.
Nutrientes por comida:
La proteína, ya que es consumida en todas las comidas, debe ser bien divivida. Si consumís 330 g de protes x día serían unas 6 comidas de unos 55 g c/u.
Las grasas son consumidas en 3 de las 6 comidas y también debe dividirse. Algo como 33 g en 3 comidas.
Los carbohidratos también son ingeridos en 3 de las 6 comidas. Cerca del 50 % de los carbos deben ser consumidos justo luego del entrenamiento, 25 % al desayuno y 25 % cerca de 1 hora luego de entrenar. Así que si debés ingerir 250 g de carbos al día representan 125 g postworkout, y 75 g tanto al desayuno como 1 hora después de entrenar.
Los alimentos apropiados para cada clase de comida:
Desayuno (carbos + protes): Proteínas de claras de huevos, atún, pollo o bebida baja en carbos. Y carbos de: 2 frutas y avena u otros cereales.
Post workout: bebida con carbos y proteínas.
1 hora después de entrenar: proteínas de pollo, pescado, mariscos o cortes de carne magra. Carbos: batatas, arroz integral, tomates, zanahorias.
Y para las comidas con protes y grasas: Proteínas de carne, pescado, pollo, claras de huevos, queso cottage, jamón. Y grasas de los alimentos recién listados como proteínas, aceite, paltas, nueces y frutos secos. También ensalada x 100- 200 g.
Gimnasio Flores - 59 años enseñando cultura física
Av. Santa Rosa 2 – Subterráneo – Esquina Alameda
Estación Metro Santa Lucía, Santiago Centro
Fono 02 - 634.59.28
Ciclato de Hidratos de Carbono
33 comentarios
-
Enlace comentario
Domingo, 20 de Mayo de 2012 07:26
Publicado por jnqzgizd
UqUbI1 sqenxpcvcsyh, [url=http://owhmmnanctka.com/]owhmmnanctka[/url], [link=http://thbndzoihmum.com/]thbndzoihmum[/link], http://ldytbylcrdcv.com/
-
Enlace comentario
Domingo, 20 de Mayo de 2012 00:54
Publicado por payday loan
Whilst it would be preferable that you can manage such a matter and never having to use a lot more to do this, it is not usually destined to be possible. For that reason, irrespective of the sized your overdraft account, you could have to successfully get any vital steps - like seeking a payday loan, if hardly any other methods are available. You mustn't put it to use for an simple reply for a circumstances that could be superior treated with a different option. You will find a pretty real risk of improving your debt, particularly if you are struggling to meet the pay back about the predetermined night out. Fundamentally, you could properly wind up converting any small irritation into a lengthy-name issue. If you would like more income, you might usually have numerous available options. Sad to say there are several things which can limit how much you can entry and from with whom. http://cakirbeyler.com/ Lookup carefully for the right financial institution who offers quick cash loan at comparatively cheaper apr. The loan hunter should additionally seek out the program furnished like time the financial institution consumes approving the loan even though building the loan package. Just one receives numerous loan offers when the loan is applied on the internet and thus stipulations of countless financial institutions should be learnt before settling for a loan provider. Temporary cash loan is an efficient piece of equipment of choosing money as you desire right away. Though the loan can come at quite high apr but it should not get the better of from loan obtaining as most important aim is prompt financing. Pay off the loan at due date to prevent more substantial rate.
-
Enlace comentario
Sábado, 19 de Mayo de 2012 07:05
Publicado por kabobtaiceKit
The world's most significant banking institutions dominate forex and according after a study within the wall membrane road diary the eu, the decuple most performance dealers that are involved in forex industrialism are the cause of practically 73Pct of investing size. Quite a few using the solutions will use forex buying and selling productiveness computer software which pinpoints this information from info inputs which can be collected immediately against market place information and facts resources. http://1in1.co/4v As an example, the buzz indication is rather untrustworthy because it normally doesn't quite get an understandable trend right until it's in its final stages. Definitely, the signs will not be incredibly run optimization procedures and never be effective in conjunction with this tactic. Yet another aggravating mistake within the procedure was who's frequently creates items very at the stop loss point, as well as in some cases penetrates transactions inside completely wrong course once and for all. I used examining the informative e book in order to deal with these complications, but it wasn't clear and really hard to follow. I finally thought we would e mail the Liverpool Forex Speed help, but soon after recurrent makes an attempt without replies, I needed adequate and made a decision to reimbursement it.
-
Enlace comentario
Viernes, 18 de Mayo de 2012 23:42
Publicado por kabobtaiceKit
In order to earn a living investing forex effectively and efficiently you need to invest some time to get a correct forex investing instruction at a honest stock trading guru. Discover how to earn more trading forex all by yourself terminology, however it is practically absolute to take you a lot longer and price you a lot more income than using the program of your forex stock trading advisor. Wholesome numerous years of expertise and data about forex exchanging a short time using a forex investing guru, this works to tremendously decrease your finding out bend and will let you earn a living forex stock trading much quicker compared to what would certainly be doable. In order to study how to make money dealing forex it is vital that you find out a simple yet effective forex approach. http://stc.ky/3mt If you don't, you won't be able to generate intelligent options. Don't forget even the older concept, InA bit awareness can often be far more risky than no information. Frankly, if you aren't a professional speculator, it is likely you are not aware of plenty of to create wise decisions. Most robotic forex application methods are manufactured with a venture amongst an experienced dealer who have created some sort of winning forex system and a coder that can speed up that strategy.
-
Enlace comentario
Viernes, 18 de Mayo de 2012 23:31
Publicado por payday uk
There has been many cases filed in opposition to payday loan companies. In Europe, Expenses McNally of McNally, Cuming, and Gleam producer filled out a suit in Calgary declaring that payday loan organizations recharged consumers against the law high rates of interest. The payday loan corporation Instaloan decide to settle with McNally: folks who believe they are qualified clients may perhaps get in touch with McNally to discuss finding their rear. The us government established that these payday loan organizations, whilst only allegedly asking for 59Pct curiosity were in fact asking 650Per-cent curiosity (not formulated) whenever you included each of the service fees. http://cyberparty.org/ A cash loan can be a near future loan made available to people employing a employment in addition to a the bare minimum range of income. While what's so great about a cash loan are instant transaction and be able to be absolutely useful in serving remove a bit time period dilemma, this effect free of charge get rich quick kind of thinking that often characterizes advertisements for rapid cash loans can establish horrible situations for those who take on the loan. Authentic away, it is key to determine the course of economic consumption you are now eat, consider in case a cash loan is necessary over making cutbacks in the particular private spending budget, and commit to memory the recognition rate and the overall cost of the loan as opposed to the actual of quick cash. Have got the properly volume of money and will rest an affordable that properly minimizes your own personal costs, you be able to sometimes lower the volume of your cash loan or decrease it altogether. For example, usual coffee fans may be able to minimize some trips to your bistro in prerequisite to conserve simply because small because Buck9 every week, which amounts to through Usd450 per annum.
-
Enlace comentario
Viernes, 18 de Mayo de 2012 21:27
Publicado por embottap
If you want to be prosperous in this field you should be a vibrant researcher, people who lack this house can employ the handicapping companies of the industry experts to conserve their time and work. sports betting online This can be a significant concern at most occasions. One more problem with payout if you ever reach that phase is that the expense of getting paid out is insane higher. http://www.sportsbettingsites101.com/reviews/justbet-review.html Yet another reason why I like sports betting is that I have a stake in the game. With a well laid out & quick to use interface, the equipment and the possible choices are rather readily available at the grip. In this short article, I will present a very little background on the Sports Betting Champ, John Morrison, and evaluation some of his products. It's not often simple to find an truthful handicapper.
-
Enlace comentario
Viernes, 18 de Mayo de 2012 09:28
Publicado por kabobtaiceKit
With the internet, it truly is safer to advice about the latest Forex current market trends. Also you can count on a fantastic Forex broker specially if you will be new in Forex exchanging. Stockbrokers may help you in producing investing techniques or even in obtaining powerful trading strategies. Efficient, a fantastic broker will also help you with important and technological study of related details. http://golff.it/19 You won't need to make 50-100Per-cent returns to receive containing more Forex. Gathering a major Forex investing income can take bit of, however, many persons create the slip-up when you try to secret the method through even bigger hazards. Naturally, if you possibly could make 5% every thirty days by exchanging for a 1 commitment measurements, you can make 50Percentage 30 days by upgrading to 10 deals, appropriate? The fact is that, this through simple reasoning doesn't work, as it does not look at the deficits that you have in the process. Many individuals wipe out their accounts in one or two investments that way, they do not find the money for of their account to stand up to the cutbacks. Rather than looking for loaded speedily by being very aggressive with your chance, you will find a better way. To start with, you might need a successful Forex trading system or tactic, and minus a single then the best way to purchase one as soon as possible is 1. There are a few honest ones in the market at this time, and you'll be able to distinguish them through the crapOrfraud sort devices effortlessly if you look for the better careful people with regard to comes back. A regular money-making Forex automated program will produce 5-10Percentage earnings on a monthly basis routinely, and not offer you exceedingly upbeat profits in the small amount of time.
-
Enlace comentario
Jueves, 17 de Mayo de 2012 18:21
Publicado por instant payday loans
You phoned the financier to dilemma things that are going on with all the software in order to discover that they can be required docs from you just like your financial institution report proving to be the handle of your respective career position plus the bank-account exactly where your salary is put into the account. Then you definitely mentioned why the lender company is definitely contradicting the claim it is not going to involve files. Now you can use two principal challenges that explain why the lending organisations will probably require records. One is considering that the place of work deal with cannot be well-known. A lot of the candidates use several deals with to get a get the job done area and home tackle. You should know that the finest attacker of payday loan specialists is scams. http://sharjng.com/ The perfect demonstration of this can be consumer credit card debt, with just one bank card by yourself possibly accumulating to Dollar10,000 in debt. As we all know, the challenge with cards is that the rate can become worse the problem, turning up force right away. A loan big enough to empty the invitation credit debt a single pounce is more effective, and individual financial products for all those with low credit score are the only option. Finance institutions may well love the opportunity to give financial products for individual use, should the very own me is to clear a credit card credit debt.
-
Enlace comentario
Jueves, 17 de Mayo de 2012 00:47
Publicado por payday loans uk
Individuals needs to be reminded that many people that make application for this loan are people with difficult to rely on credit history or individuals devoid of credit score by any means. Hence, finding a loan with consumer credit looking at does mean purchasing mortgage loan that may even go beyond the primary loan provided by the financing company. To be a suggestion, loans are very helpful but the mortgage rates will not be. And having quick loans devoid of considering the conventional method of examining credit standing also involves several risks not merely for your banker but will also the amount of money candidate. http://hvbfrb.com/ Personal Loan Sure Poor Credit Loans On the web Application Discard Your Economical Complications Assured on the internet loans can also known as payday cash loans or poor credit loans . This sort of loan allows you to get money, in income, and than you should not assist or arrange your wages steady stream power with the oncoming of the application method. This particular loan commonly functions to the main advantage of credit seekers. But, prior to deciding to submit an application you ought to have an understanding of the way a secured personal loan if you have less-than-perfect credit works. Firstly, below-average credit will likely not hold you back. When you get a below-average credit personal loan or payday advance loan.
-
Enlace comentario
Miércoles, 16 de Mayo de 2012 20:57
Publicado por kabobtaiceKit
It is shrewd to halt acquiring processed foods within the food market. If you trim down junk food and pop she or he should be able to lose weight. From time to time healthy food will surely cost more however it is worth the cost since your family members,s wellness is threatened. Do allow for periodic pleasures as a bust with the usual. http://buyphen375cheap.weebly.com If you're in a application to lose weight, mineral water is definitely the only fluid you need to take. Invest the some large meals in advance of, try to change it out to 5-6 smaller amounts. Recruitment of a giant supper triggers your whole body won't be able to metabolized effectively and keep unwanted gram calorie as weight. Also guarantee the meal is in small number of unhealthy calories. It can be a terrific way to utilize unhealthy calories consume from your supper.
Dejar comentario
Make sure you enter the (*) required information where indicated.
Basic HTML code is allowed.