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Es braucht viel Schweiß, Zeit und knallharte Disziplin im Training um einen athletischen Körper zu erreichen. Doch es würde einem etwas leichter fallen, wenn jemand Erfahrenes hinter einem steht und einen unterstützt. Diese Unterstützung bekommst Du hier in Form von Steve Cook IFBB Pro Men’s Physique Wettbewerber, Optimum Nutrition Athlet und Fitnessmodel sowie mit ShapeYOU Athlet und Fitnessmodel Felix Valentino. Die beiden Athleten werden Dich unter Ihre Fittiche nehmen, auf grundlegende Themen rundum Training und den Lifestyle eines Fitnessmodels eingehen und Dir zeigen wie Deine nächsten 12 Trainingswochen aussehen sollten.

Lerne von den Profis wie du Dein Training verbesserst um das maximale aus Dir herauszuholen.

Under the Wings Workout Series Nutrition


For a fitness model it is so important to have good knowledge in the kitchen. Here I would like to explain some basics about nutrition.


Macronutrients and micronutrients

We have to speak about the macronutrients: carbs, protein and fat.

Carbs are important to have power for your weightlifting. However, there are different sorts of carbs. Sugar and wheat flour consist of short-chain carbohydrates – these carbs are fast metabolized and will satisfy your hunger only for a short time. Long-chain carbohydrates, as in whole-grain foods, are healthier and support your body with energy for a longer time.

Proteins are the most important macronutrientsfor a bodybuilder. On the one hand proteins are the building stones for your muscle and on the other hand they have a good saturation function. Due to that proteins are perfect if you want to get the shredded look. Eggs, poultry, fish and beef can supply you with a lot of proteins. The vegetarian alternative is tofu.

The right nutrient balance

Your nutrition should be adapted to your needs. If you want to get the shredded look – your nutrient balance should be like this: 40% proteins – 40% carbs – 20% fat

That mix gives you much energy plus many proteins for your muscles. The fat is reduced in your nutrition – 20% is just enough for all the essential processes in your body.

To know how many grams of proteins you should eat now you need to make a calculation.

For example: I want to eat 3000 calories a day – so 40% out of 3000 calories are 1200 calories – protein has got an energy density of about 4 calories a gram – that means I should eat round about 300 grams of protein a day. Carbs got the same energy density as protein – so there are also about 300 grams of carbs I should eat. Fat has the energy density of about 9 calories a gram. 20% of my 3000 calories are 600 calories – 600 divided through 9 means that I can eat about 66 grams of fat a day.

Counting calories might be annoying.

After you did the entire calculation for a couple of weeks you will get a feeling of what you can eat and what you can’t – than can leave that annoying math behind you.

Besides the macronutrients I do not want to forget about the micronutrients. Vitamins, minerals and essential fatty acids are extremely important, because they affect your metabolism. You can get all your micronutrients with a well-balanced nutrition. Especially fresh vegetables and fruits are a good source for your micronutrients.

So keep in mind: It is all about a healthy balanced diet!

 
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