- This weekly diet will provide you with a caloric surplus of between 300 and 500 kcal that will allow you to create muscle fibers. Double objective: gain more muscle and burn more fat
- We tell you how and what you should eat
- The diet that helps you to mark abs in just 6 days
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Do you already exercise but still can’t mark your abs? Don’t despair. The experts at the Mira+Cueto Clinic give us the keys to achieving your physical goals in this final sprint with a 100% healthy diet and without suffering from the dreaded rebound effect. This diet to gain muscle and lose fat includes examples of foods and simple recipes that you can combine to your liking to create your own menu. Choose one option from each block.
The first thing you have to be clear about when dieting, if you are also looking for hypertrophy , is to try to have a diet rich in protein , good fats and quality carbohydrates (here the foods with more carbohydrates), and combine it with strength training at the gym; you know, a lot of bench presses, squats, shoulder presses or deadlifts.
In addition, it is advisable to incorporate several habits into our routine, such as fasting cardio in the morning , which favors fat burning and speeds up our metabolism, and try to eat carbohydrates at night and after training, since it favors better reconcile sleep and rest.
The weekly diet to lose abdominal fat and gain muscle
Light breakfast before training
-Coffee + fruit + yogurt + nuts
-2 slices of turkey + nuts + fruit
-Small fruit smoothie with yogurt
-Coffee + yogurt with cinnamon
Breakfast after training
-Coffee or infusion with milk + 2-3 slices turkey and 1 slice of wholemeal bread + fruit
-Coffee or infusion with milk + fresh goat cheese and 1 slice wholemeal bread + fruit
-Coffee or infusion with milk + scrambled egg whites and 1 slice of wholemeal bread + fruit
-Coffee or infusion with milk + scrambled egg whites and tuna or turkey + fruit
Midmorning
–Fresh whipped cheese
–Variated fruit
-Yogurt or kefir
-3 slices of turkey or serrano ham
food
-Gazpacho and baked chicken with mushrooms or baked potato + fruit
-Whole grain pasta with vegetables (onion, pepper, leek and zucchini) and grilled tuna steak + fruit
-Grilled vegetables and meat: veal or beef loin + 1 piece of fruit
-Chickpea or lentil salad with tuna or chicken, cherry tomatoes, avocado, carrot and onion + fruit.
Afternoon snack
-Soy yogurt or fresh cheese
–Smoked salmon the pavo the jamón serrano the tuna
-A bunch of dry fruits
Cena
–Spinach sautéed with prawns
-Salad of green beans and asparagus. Grilled salmon or cuttlefish
-Tomato and mozzarella salad. Spinach Tortilla
-Cream of zucchini. Golden baked
And, next, we are going to explain the principles on which this diet is based to lose fat and gain muscle.
Eating more does not mean gaining weight
Forbuild muscle mass Our body must spend a significant amount of energy. Therefore, we must eat the necessary foods required to carry out this process.
It is important that these foods provide us with a caloric surplus that allows us to build muscle fibers. An adequate caloric surplus is around 300-500 kcal above the maintenance calories for each person. Therefore, if we do not ingest the energy needed, we will not have the right conditions to gain or maintain muscle.
But, of course, we can think that if we have a caloric surplus this can be translated into a greater accumulation of abdominal fat. It is important to know that the muscle at rest uses fat as an energy source, that is, the more muscle we have more fat will burn our body in a state of rest , and, in the long run, this translates into a more defined body.
Guided training is key to achieving your goal
We already know that reaching a goal requires making efforts, and that it will be decisive to accompany the muscle gain diet with guided and adequate training , both aerobic and strength training. aerobic work for helps your body use fat stores, and toning will make you gain muscle mass, in addition to other benefits (reduces blood pressure and cholesterol levels, improves insulin sensitivity and reduces the risk of osteoporosis).
How to lose belly in an effective way?
It is essential to control insulin spikes, and to achieve this, it will be necessary to avoid refined flours, rice or white pasta. We also know that abdominal fat is related to levels of cortisol, the stress hormone. Being stressed causes glucose to be released into the blood. When we have chronic stress and that glucose is constantly released, the body stores it in the form of abdominal fat to guarantee energy reserves. Therefore, and not least, if we want to control abdominal fat, in addition to following dietary guidelines and developing a training plan, we must manage our stress ,sleep well and disconnect from the daily rush.
How should you eat?
To reach our caloric surplus we have to eat more times than usual, every 3-4 hours. At first it may be a bit difficult, but our body has to understand that it is going to go into‘ build muscle’, and avoiding long periods of fasting will prevent the dreaded ‘store’ mode. If you eat three times a day, a good resource is add 1-2 snacks. And always bearing in mind that an excess in the intake of calories without realizing proper strength training it will make you gain fat instead of muscle.
What should be the basic nutrients in our diet?
High energy density foods :dairy such as Greek yogurt or aged cheese, dried fruit, extra virgin olive oil, dark chocolate, dehydrated fruit or dates.
Regulating foods :rich in fiber, minerals and vitamins such as fruits, vegetables, vegetables and legumes.
High-protein foods: meat, fish and eggs. remember here The 50 foods with the most protein to include in your diet.
We must eat a sufficient amount of protein to allow our muscles to grow properly. And of course drink plenty of water to keep good hydration.
When and how should we train?
If you train first thing in the morning, it is essential have something light when you wake up, approximately one hour before starting, to avoid hypoglycemia, but without generating a high insulin spike. In fact, training in the morning has more benefits for the body than if you do it in the afternoon. More calories are burned and you start the day generating endorphins (hormones of well-being), much more active and motivated.
If you train in the afternoon, avoid large meals at least 4 hours before doing sports. In addition, it is necessary to take some other nutritionally balanced snack one hour after training, since in that period our body is still in ‘fat burning’ mode.
Is intermittent fasting recommended if we want to gain more weight and muscle?
Of course yes, since it is not about when we eat but about the amount of calories (learn here to count and calculate calories in food) that we eat throughout the day, which is what counts in the end, and of course, that we eat more than we spend with exercise and daily activity. And put to choosean intermittent fast, bet on an 18-6 fast, for example, and see how you adapt.
Aspects to take into account: of the total calories that we need on a daily basis, a large percentage will derive from carbohydrates, always of quality, which should not be absent when it comes to hypertrophy, but we must pay special attention to proteins to feed the muscle fibers. We recommend, on a daily basis, adding between 1.5 and 2 grams of protein per kilo of body weight, in order to provide all the essential amino acids. As for carbohydrates and ‘good’ fats, bet on brown rice, gluten-free pasta, dried fruits such as walnuts, pistachios or cashew nuts, extra virgin olive oil, peanut butter, rice cream, oatmeal and oat bran, apples, bananas and red fruits.