Προπόνηση & Διατροφή - Το Ημερολόγιο Μου.

[Strength]

Και η συνεχεια της αναγνωσης οσο υπαρχει ησυχια στην δουλεια :D
Σημαντικα σημεια:

the
most basic rule of nutrient ratios: Your diet should never consist primarily of one food
type or one macronutrient type; there must be a proper balance between proteins,
carbohydrates and fats. Without even doing any sophisticated number crunching, you'll
always be in the ballpark simply by having a serving of lean protein and a serving of
complex carbohydrate at every meal.

Occasionally, eating a piece of fruit, a nonfat yogurt, a
cup of cottage cheese, a protein drink, or another carbohydrate or protein all by itself is
fine, but that doesn't count as a full meal, it only counts as a "snack."

The ultimate meal combination for burning fat is a lean protein, a starchy
carbohydrate and a fibrous carbohydrate eaten together at the same meal

Here are three examples of the "Ultimate meal combination"
Example 1:
Brown Rice (complex carb)
Mixed green salad (complex fibrous carb)
Salmon (lean protein)
Example 2:
Sweet potato (complex carb)
Broccoli (complex fibrous carb)
Chicken breast cutlet (lean protein)
Example 3:
Oatmeal (complex carbohydrate)
Egg white omelet with one yolk (lean protein)
Grapefruit (natural simple carb ? optional)

Calories are always the most important factor in fat loss and the first factor you
should consider. Only then can you accurately calculate the optimal ratios of protein,
carbohydrate and fat specifically for your unique needs.

Extremely low or extremely high ratios of
anything are usually not the best approach.

Very low carbohydrate diets work almost all of the time for all body types. The
problem is they also fail to keep body fat off permanently almost all of the time. It's
nearly impossible to stay on low carbohydrates for a long time (nor can I figure out why
you would want to).

A ?clean" diet means you?ve mastered all the
nutritional basics like eating small frequent meals, controlling portion sizes, cutting down
on saturated fats, avoiding sugar, drinking plenty of water and eating lean protein at every
meal.
Moderate carbohydrate restriction will usually speed up fat loss,

If fat loss is your number one goal and you want to achieve it the healthy way
without losing muscle or energy, then you can't go wrong with 50-55% carbohydrates,
30% protein and 15-20% fat as your starting point.

These numbers are not intended as a rigid prescription; for fast metabolism types,
55% carbohydrates or the classic 60% carbohydrates works well. For others, 45%
carbohydrates is a better place to start. Your ratios might need to be adjusted slightly
depending on your body type. But before you can make any adjustments for your body
type and goals, you must first establish a starting point or "baseline."


It's the endomorph that needs to pay the most attention to nutrient ratios.
Endomorphs are often insulin resistant and carbohydrate sensitive, so the high
carbohydrate approach is usually out of the question. A better starting point for an
endomorph might be around 50% carbohydrates. Then based on results, they may need
further reductions to about 40-45% carbohydrates. In extreme cases, a diet with 25-35%
of calories from carbohydrates may work best, although only for short periods of time.