A quantidade ideal de carboidratos para cada um

When you want to gain weight you send carbohydrates at will, right? And you will gain weight, because you will eat a lot and such. This is excellent, let's go instinctively.

When it comes to losing weight, we zero the carbo and then you will lose weight, because you zeroed the carbo. Well, what am I here for? Since it’s supposed to be all instinctive, then take a book and throw it away, but it’s not like that, you know that, you who opened the video know that we need to calculate some things and control some things for the best results.

So, click on like and subscribe here on the channel, because having a result you already realized that it is not very difficult, isn't it? Write in the comments. Anyone can have a result.

Now, you will say: Gee, I'm going to gain a kilo of muscle in ten years, it 's a result. Crap result, but it is. And that is precisely what it is about.

When we understand the strategies and do the controls, we have more results. So, some may go for that instinctual line. Ah, when I came to bulking I will eat everything I can , I will rock.

Okay, you're going to get fat. Unless you have a phenomenal perception , but if you had you were n't watching me, to see this video. When you are going to lose weight, reset the carbo.

You say: You will lose weight, but you will lose muscle mass, you will have crap performance, you will generate self-regulating mechanisms afterwards for a binge eating and you regain all that weight, etc. , etc. and etc.

So, extremisms are not interesting, we already understood that. Go instinctively unless you're really, you know, Ronnie Coleman's mindset , years of experience, maybe you still get a good result, but we mere mortals need to be a little more careful about the carbohydrate in the diet. How do I calculate carbohydrate in the diet?

How much of a carbohydrate intake in the diet? Guys, carbohydrate is the macronutrient that will most vary in a strategy. When you talk about protein .

. . Leandro Twin, have you made the video on how to calculate protein?

Already. Whenever you have a question remember to look for Leandro Twin more theme. The protein is very similar in a bulking or cutting process.

The fat is very similar in a bulking or cutting process. However, very similar does not mean the same, there will be a difference, I watched the video there later, but the carbohydrate one changes radically. How much carbohydrate do I eat?

Come on, let's get started. If I want to keep the weight off, I’m going to think about a protein that makes my muscle recovery process , usually, normally, between 1. 6 to two grams kilo.

The fat I will stay, more or less, between 04 and 08, maybe a gram kilo. The fat, more or less, a gram kilo. And carbohydrate, in turn, I can work with, more or less, three grams kilo.

Most people with three grams of carbohydrate keep their weight, this is not a rule, because if I take a person who trains two hours a day and one who trains a complete change. If I catch a person who has a tendency to lose weight, three grams kilo is a cut of it. So, about three grams kilo.

If you know you have a very fast metabolism think about working with four grams of carbohydrates. If you think your metabolism is too slow two and a half, but like that, three grams kilo still . It starts with three, if you notice that your weight has gone up you go down to two and a half.

If you notice that your weight has dropped over to three and a half, four, something along those lines. One week is enough for you to see what's going on. Logically, this amount of carbohydrate can change depending on the other macro nutrients, who works with 1.

6 protein instead of two will have to put more calories in the carbohydrate, same thing in the fat. If I want to lose weight we are usually always talking about 3 grams down to work. So, a person who has a very good facility to lose weight, three grams, two and a half grams.

A person who does not have difficulty losing weight, two and a half, two kilogram grams. A person has difficulty losing weight, we are talking about two, 1. 8 and 1.

6 burst to start, to start very low. Normally we don't start with less than two grams kilo, there are exceptions. It will get a guy who has a very high fat percentage , his physical activity level is not that high, obviously it may be lower, but more or less one or two grams of carbohydrate is acceptable.

Leandro, what is gram kilo? You were talking and talking and you will talk in the middle of the video now. I will, but it's better than running out of information.

You weigh a hundred pounds, two grams a pound, two times a hundred, two grams of carbohydrate for every pound you weigh. If you weigh a hundred pounds, two hundred grams of carbohydrate a day. It's not two hundred grams of pasta, two hundred grams of rice, no, it's carbohydrate.

Are you going in there , cooked rice nutritional table, how much carbo does it have? Twenty-five you are going to put a hundred grams and you are going to add twenty-five to your diet, of carbohydrates, then you are going to be missing one hundred and seventy-five grams, and so on. When you talk about a carbohydrate thinking about weight gain, muscle hypertrophy , you think about starting normally four pounds.

So, most of the staff start from four. Could it be more? It could be more.

There are people who go from five to six, but those who go from four do not make mistakes, for a start, then they can increase more. So, I go on all fours. Okay.

What happened in the first week? I kept the weight. Can it happen for those with accelerated metabolism?

It can. I'm going to increase it to five. I went on all fours and I gained weight.

I can keep it cool, all four is fine. I can keep the four gram kilo. And now you will say: Leandrão, the video is complete.

No. Amount of carbohydrate is changeable, because when you eat more your metabolism tends to accelerate more, you gain more muscle mass and so on. When you eat less you are going in favor of death, in that sense if you keep the same carbohydrate you tend to generate an adaptation and stop losing body fat, or stop gaining weight.

So, when you want to maintain weight , that 's it, beauty. When you want to lose weight you will start, we will put here two grams kilo, only if you spend a week without losing weight it reduces 1. 8 and 1.

6 the rest doesn’t need to stir, protein and fat never mind, but come on reducing. If you do the four kilogram grams and gain weight it keeps. I gained weight again, keep it up.

Third week I stopped, it goes up, and the climb is usually higher. When you talk about the descent, from two grams to 1. 8 and 1.

6 kilo . Is 0. 2 more or less acceptable?

Yeah. Ten percent? When you talk about weight gain it ’s the same thing, it’s not 0.

2 it’s ten percent. So, if I had the carbohydrate at four grams kilo I can think of going up to 4. 4 and 4.

5 grams kilo and watching again, and so on. Leandro Twin, is the video over yet? Because it comes down to keeping, winning or losing.

No. I can think of keeping my weight at peak performance, it's different. How do I do this strategy?

Usually I will apply a carbohydrate cycle . So, let's say that I have three days a week that I have a physical activity to roll up, so I will, for example, I don't know, train cycling, ride a bike, three hours, Mondays, Wednesdays and Fridays, at night. What can I think of doing for maximum performance?

But I want to maintain my weight. Wouldn't I have to consume three grams to keep the weight off? What seven days a week will it give?

Twenty-one gram kilo carbo in the week, okay? Am I going too fast in math? I don't think so.

Twenty-one kilo a week. Of course, if I consumed three grams a day, seven days a week, twenty-one grams. Can I make a division like this?

I will send five grams kilo of carbo Monday, Wednesday and Friday before the bike, and on the other days I send the difference, that I have left six grams kilo, I have four days left , so I will send 1. 5 gram kilo each day . If I didn’t fail in math, you understood that I can throw the carbohydrate much higher on these days so that I can perform more, lower on the other days, and at the end of the week I will have the same weight with much higher sports performance.

I can do even more than that as, for example, I will compete jiu-jitsu on Saturday, I will leave the carbo very low and when I get close, for example, on Friday and Saturday I will fight on Saturday I play the highest carbohydrate. Remembering that when you throw the carbo that day the weight goes up, so be careful. I'm saying that in the end it will be the same.

It is within the expectation that on the day of high office you go up a kilo, a kilo and a half, and then on the low carb day you lose a kilo, a kilo and a half, and in the end it is the same. However, you will have much more performance than if you eat the same every day. Obviously there may be other methodologies of carbohydrate cycle, this was an example, because the carbohydrate to some extent improves performance, then no, after you are full it will not improve.

So, you can say: Ah, twenty-one gram kilo, I run a marathon once a week, I'll send twenty-one gram all in one day, you won't even be able to, and the other days I'll reset the carbo e . . .

It will not improve your performance, maybe even four, five, six grams kilo, after that it ends up raining in the wet. Leandro Twin, this thing about macros is really cool, but you said there, I paid close attention, the cooked rice, I can't weigh the raw rice ? Guys, there are some very interesting mistakes when making a macro calculation diet , where you get the food and people make a lot of mistakes in some things.

I gathered the best mistakes, or the worst mistakes that you should not make under any circumstances, and believe me a lot are frequent, and I left this video here. So, really if you count the macros do yourself a favor and dedicate ten minutes of your day to this video that I'm sure will help you.