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It takes a lot of sweat, time and hard discipline in the gym if you want to achieve an athletic body. But it would be a bit easier when someone experienced would support you. This support you will get here soon in form of Steve Cook IFBB Pro Mens Physique Competitor, Optimum Nutrition athlete and Fitness Model and with ShapeYOU athlete and fitness model Felix Valentino. Both athletes will take you under their wings and tell about the basic issues in training, the lifestyle of a fitness model and show you how your next 12 weeks of workout should look like.

Learn from the pros how to improve you workout to get the maximum out of you.

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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