I have to offer interesting training, tried on many people +40 and, of course, also on me. He is based on the well-known, maybe not very popular diet and training.
But the most interesting is that many bodybuilders and strength athletes use it in different varieties. What is the problem with training and diet UD 2.0 ??
It requires quite a lot of time for training and accurate calculation of the diet, which changes every few days.
The second inconvenience results from the users themselves – they do not meet the condition -bf <12%. The same curiosity I used at bf 18%, the effects were unsatisfactory and comparable to the simplest reduction diet with a small calorie intake of 200-300 kcal type ..
Similarly with the third inconvenience in most cases resulting from the desire to receive instant results. It enters 50% of the calorie requirement and usually after a week, two waving at it – lack of strength and failure to comply with the diet.
Integrated training & diet – body remodeling for +40
It eliminates all these inconveniences and avoids the requirement of bf <12%. We can use this method even with significant obesity.
Only the average level of advancement in strength training (ie minimum 2-3 years of systematic training) is required.
The benefits of this training & diet system
There is no problem with hunger, which means that you are in full mental and physical form – and this is an indispensable condition for good functioning at work and in everyday life. Also ideal for people badly enduring some food restrictions and having big-feared fears of declining physical form and dimensions of the body.
Training is quite tiring and in a non-weekly cycle of 11 days – a bit of it can sometimes interfere with work but the lack of monotony, the diversity of the diet with a watered down rewards it.
And the most important advantage – the lack of strength drops and even there is an increase, a slight decrease in the size of the legs, cages (the question of the amount of fat – nothing is falling or even slightly rising), quite a drop in waist circumference, almost ideal.
– follow the training regime and diet. Every seven days, take a good look, measure bf and count the whole diet to a new weight, or actually a fat-free body mass. \ N-generally no hunger, but there is an appetite for something other than what we need to eat. It also turns out that eating the required amount is not not so simple …
How to start the adventure with this training system? The exact weight and measurement of bf – is indispensable in further calculations
Training and diet
Day 1. \ ntraining Volume training \ nsplit division into two parts I – cage, shoulders, back
10-12 series per group / 15-20 reps \ npodział 15/20 series / 15-20 rep / short breaks about 60-90 seconds \ nWe can use lift machines and any bodybuilding exercises by the principle of two main exercises for mass and two additional to the shape of individual small parties, settlers.
Focus on the mass of the car and reduction of \ n80% -85% of the zero state, we cut carbohydrates \ n protein per min. 3 grams / kg \ fats 0.6 g / kg \ carbohydrate 1 g / kg
Whole calories 80% zero condition with the current weight, if the proportions are missing – we add protein
Split training II hello leg, arms abdomen, series and repetition as above \ nDiet – as above
Break – possibly aerobies up to 30 min max \ nDiet as above
As day 1 – the same workout and diet
Break – diet as above, possibly aerobics up to 20 min max
Training and diet as day 2.
Without training or aerobics 15 min. \ NDice as above.
Very important! – we call you weigh and measure bf to set a lean body mass and on this day we count all the days of the diet again.
Diet after 15
Before training, about 30-60 min \ nweglowodany about 30 grams, protein 15 grams (eg protein bar) \ nFor training very important! \ N- carbohydrate 2 grams / kg \ n- protein 1/3 daily
Bialko min 2 grams / kg \ n Fat about 50 grams \ nWeigh carbohydrates \ n from 12-16 grams per kg of lean body mass! – Eat up to 8 days in the evening. Divide it into 8-10 meals every 2-3 hours, including about 2-3 in 7 days (you can eat at night).
Just a paradise for corpses – I never ate whole carcasses – I could not do it, it was my good luck to get out about 1,600 grams of eg rice …
Pause \ nDelta charging cd \ nProteins about 2,2 / kg, \ n Fat 0.6 kg \ nRead carbohydrates (it comes out about 5-8 gr / kg ….
Training for the strength of the whole body (can be divided into morning and evening training, only exercises on banners, rails, stick – one per group, from 4-6 series and 5-6 repetitions, weight progression to maximum on this the number of repetitions and how someone feels more – no problem – you can beat records in each exercise. We also practice arms, but weights for 6-8 repetitions and no records.
Diet \ nProtein 2,2 gr \ n Fat 0.6 grams \ nWeight 4-5 gr of lean mass
Breakthrough – reduction \ n Up to 1500 75% of the diet of the previous day \ nLater – according to calculations, not exceeding 80% of the body’s needs with a new weight of 8 \ nProteins up to 3 gr \ n Fat 0.6 g / kg \ nWeal carbohydrates 1g / kg, if necessary not to exceed 80% of the zero demand.
Day 12 and beyond – we repeat the diagram, of course, updating the weight. For a cycle of 11 days the weight varies on average from 1-2 kg down, but in bf may be more.
You can read also: Training volume. Why don’t you make progress?