Guys this is for you to have some snack/meal ideas, but remember everyone's different. Adjust these ideas to fit your lifestyle and goals! Right now I’m doing carb cycle, this has been working for me because I used to have imbalanced hormones so I try to eat things with medium-low glucose index and decrease carbs on some days. I’m also trying to build some muscle and lose body fat.
To explain a little bit more of what I do is, the days I do legs I increase my carbs dividing them into the 3 to 4 meals, I have during the day and I eat less fat, for the days I do upper body I eat less carbs (usually just in my first 2 meals) and I increase my fats. If you have specific goals like me, I’m going to share with you how to get your calorie intake and your macros for high and low carbohydrates days, I got these formulas from “Los Secretos de Sascha Fitness”, in English “The Secrets of Sasha Fitness” I’m a huge fan of her; she’s a great guide for everything fitness. I share this with you guys because I know many of us want to start this journey and don’t know how but of course, if it is possible go to a nutritionist they are the experts that can give you more personal opinion.
If you have pcos, irregular periods, poor insulin resistance, if you have a healthy lifestyle, eat healthy and exercise regularly, and don’t see changes or if you just want to have some ideas of high protein meals to lose weight or gain muscle you can add some of these meals (from the video) to your current diet, they’re high protein and are going to keep your hormones balanced.
The formulas:
For Calorie Deficit :
Your body weight in pounds x 12 = calorie deficit
For Muscle Gain :
Your body weight in pounds x 16 = calorie surplus
For Carb Cycle :
WOMENS
High Carb Day
Carbohydrates:
1,25-1,5 g x weight in lb
Protein:
1 g x weight in lb
Minimum Fat possible:
0,15 g x weight in lb
Low Carb Day
Carbohydrates:
0,35-0,5 g x peso en Ib
Protein:
1-1,35 g x peso en lb
Fats:
0,5 g x peso en lb
MENS
High Carb Day
Carbohydrates:
2-3 g x weight in lb
Protein:
1 g x weight in lb
Minimum Fat possible:
0,15 g x weight in lb
Low Carb Day
Carbohydrates:
0,15-1,5 g x weight in lb
Protein:
1,25-1,5 g x weight in lb
Fats:
0,4-0,5 g x weight in lb
You guys know I always do these videos in shorts so this is new, if you want more vlogs like this one explaining more and giving tips, let me know!
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7 сен 2024
