Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

Next break the calories into the following

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Next, break the calories into the following macronutrient profile: • 1 gram of protein per pound of body weight, • as little dietary fat as possible (most recommendations call for 20 grams or fewer for the day), and • the rest from carbohydrate. This is your macronutrient target for your Refeed Day. For example, I recently finished a cut at 187 pounds, eating about 2,200 calories per day. Here’s how my Refeed Day looked: • Calorie target: 2,900 • 190 grams of protein • 15 to 20 grams of fat (incidental in other foods) • 500 grams of carbohydrate In case you’re wondering how I calculated 500 grams of carbohydrate, I simply subtracted the calories from my protein and fat (760 and 135, respectively) from 2,900, giving me 2,000, and divided the sum by 4 to convert the calories into grams of carbohydrate. And in case you’re wondering how I possibly followed these numbers, I got my protein from chicken, protein powder, and 0 percent fat Greek yogurt and my carbs from fruit, potato, sweet potato, whole-wheat pasta, and pancakes. I recommend planning your refeed on a day that’s followed by a training day. Many guys plan it for the day before they train their lagging muscle group(s)
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because the boost in carbs results in higher energy in the gym. The net effect of a refeed is that you feel better both physically and psychologically, you’re much less likely to give in to temptations and set yourself back, and you can even experience a nice acceleration of fat loss over the following 3 to 5 days. That said, there’s a caveat: the refeed requires self-control. If you abuse these controlled bouts of overfeeding, then you will simply gain too much fat as a result to make them effective weight-loss aids. If you’d rather not refeed, however, and would prefer to stick to one moderate cheat meal per week, that’s totally fine. Go to your favorite restaurant, eat your favorite high-carb dish, have some dessert, and enjoy knowing that it’s not getting in the way of achieving your goals. THE BOTTOM LINE Dieting is much easier and enjoyable than most people think. While eating whatever you want whenever you want doesn’t work, with a little creativity and forethought in your meal planning, you can make an infinite variety of meals that you look forward to every day. You shouldn’t feel overly stuffed or starved, deprived, or stressed out about what you should or shouldn’t or can and can’t eat, and it shouldn’t take more than minor adjustments of intake and exercise to keep your body progressing toward your ultimate goals. CHAPTER SUMMARY INTRODUCTION • Cutting is “fitness speak” for feeding your body less energy than it burns every day to maximize fat loss while minimizing muscle loss. Generally speaking, you can’t build muscle when you’re cutting.
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  • Winter '17
  • Santos O'Neill Garcia
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