I think the biggest audience that has a beginner today is the skinny guy with a belly. So, that individual who does not have fat arms , has thin arms, is satisfied with the arms, the chest there, now the belly. No, that displeases me a lot, what do I do?
Do I start by losing body fat or focusing on gaining lean mass? Well, I have a new presentation to give you who only think about these two, which is a project, a plan for five months of body reconstruction. So, click on like and subscribe here on the channel, because I will give you here on a tray everything you must do to get you out of this situation.
Guys, today, today at 23:59 there will be the promotion of my sports consultancy, more information fixed here in the comments, will be for 10 students. It is much more interesting, I know you are thin with a belly, you are not satisfied with this body fat, but it is much more interesting to start with gaining muscle mass. You don't have to start with the calorie bursting up there for you to put on weight, no, it's not like that.
During these 5 months you will have the fat reduction you are looking for, because it is a 5 month project that we will combine here to do. How am I going to get the gram kilo of macros from my diet? I've already taught you how to calculate macros here on the channel, but this time it is for this specific project.
You will work with 2g kilo of protein, if you weigh 100kg 200g of protein, each 100g of chicken 20g of protein. Very complicated Leandrão. Do you have a cell phone?
If you have to go to that part that has some business on the app, each cell phone calls in a different way, I’m not from IT forgiveness, and look for Growth Supplements diet and training, it’s an app that when you throw food it gives you the macronutrient. Downloaded the application you will register healthy foods now, and I think you have a good discernment to know healthy foods, until you reach those values. So, 2g kilo of protein, take your weight multiplies by two, 70kg 140g of protein, that will hit you there.
Fat 1g kilo, 70kg 70g fat. Carbohydrate you are going to lose, you will start with 5g kilo, 5g kilo for a 70kg person 350g of carbohydrate. Leandrão supplementation issue ?
You care about hitting macros. So, you can supplement with multivitamin, with one creatine and that's it. When you start to run macros this way you will have, then 5g kilo from the initial weight, per week at the end of each week you will reduce 0.
2g that. So, pay attention, the individual has 100kg. Was n't he 70?
It's to make math easier, he had 100kg and then I have 500g of carbohydrates. 0. 2 will give you 20g of carbohydrate.
In other words, the first week I will consume 500g, then 480g, then 460g, 440g, 420g and I will take 0. 2 out of the initial value. Over the 5 months I will start with 5g kilo, 20 weeks 0.
2 automatically I will end with 1g kilo at the end of those 5 months. So, at the beginning of the first two, three months you will have energetic substrate for you to build muscle mass through a positive nitrogen balance, which you don't need to understand any of this now I am just quoting to support. Only when the carbohydrate starts to drop you will stop this positive nitrogen balance , and it tends to stay neutral.
So, you will have gains in muscle mass, and when you start to descend from the house about 2. 4g kilo of carbohydrate you will start to fall and you will start to burn fat without losing muscle mass that you just gained , because if you turn the key at once to a cut you will lose a little, or if you go wrong, everything you gained in the process of gaining muscle mass. That's why this 5-month plan is very easy for you to earn and support.
There is even an old belief of a consolidation diet , because right here you will not need it, because we are making the transition correctly. As the carbohydrate drops 2. 4 2.
2 you do not touch the protein, you do not touch the fat, there at the end of the 5 month you will be with 1g kilo of carbohydrates. At this point you have already managed to gain enough muscle mass for the time, for natural, of course when I talk a lot it does not mean that you will become a bodybuilder, it is a lot that is possible for that time, it is your best and you already it oxidized a lot of fat too, because from 2g kilo down we have a very big fat burning situation , and we have at least five, six, seven, eight weeks of good fat burning there. When you finish you will no longer be skinny with a belly, you will have changed and your physique considerably.
From the five months you will see, in case you ended up with little fat still to lose, but the muscle volume until it was cool. What do you do? Keep on that 1 kilo taking off, so 08, 06, 04 when you hit 04, 03 you will do a reverse diet that I already taught here on the channel.
If you already finished very dry, very cool, very nice, but without muscle volume for this level of body fat you will do the reverse. So, you finished with one you will start to climb 1. 2 1.
4 1. 6 on this climb it is normal for the weight to still fall a little bit, this is normal, stay calm, and then you go up this carbohydrate, because you already is dry and you dry a little more and start to grow. So, these 5 months will leave you in that state that fits both paths, each person will end in a way and there will be a path to follow, but at the end of this five months you will be able to stop being a skinny man with a belly, you will to be a little stronger and with less belly, without any doubt.
Part of the training, it is very important that you do aerobics during this process. What I suggest: About 3 to 7 hours a week. You can choose any type of aerobic, rest assured, because for this purpose, which is aesthetic, cutting, cracking, losing fat, you only need to spend calories, this is your concern.
If you want to prepare for the TAF ( physical fitness test ) among other things is something else, it is not today's video. Have a video about TAF here? There is, whenever you have a question Leandro Twin more theme, you will find a video of me here on the channel.
And weight training will always be done for muscle hypertrophy. Leandrão, how do I set up a hypertrophy workout for 4 times a week, 5 times a week, 6 times a week, 2 times a week, 3 times a week, do you have all of these here on the channel? There is, so give this one a 5 times a week assistance, but you ca n't in 5 remember to look for Leandro Twin setting up the ABCD training.
Leandro Twin setting up ABC training and so on, this is ABCDE.
