what is The best Ketogenic for health and Bodybuilding ?

what is The best Ketogenic for health and Bodybuilding?

what is The best Ketogenic for health and Bodybuilding?

The ketogenic diet allows your body to break down stored fat. This is one of the main methods used in bodybuilding to increase muscle mass while reducing body fat.

Most bodybuilders of the ketogenic diet fix their daily calorie intake by 20% above their usual caloric level. This figure is not established and can be adjusted individually. It is simply a guide to start in the right direction.

To get the extra calories needed for the ketogenic diet, you need to eat chicken, meat, fish, sausages, whole eggs, bacon, and protein shakes.

You want to consume 1.5 grams of fat for every gram of protein. Try to eat more than 5 meals a day. Your muscles need extra meals to grow. After all, a significant part of bodybuilding includes providing nutrients to your muscles.

When following a ketogenic diet, it is recommended to consume a lot of carbohydrates during a cycle of about 3 days. On the third day, consume 1,000 calories of carbohydrate at least two hours before your workout for the day.

You can choose between two car loading options. You can 1) eat what you want or 2) start with high glycemic carbohydrates, then switch to low glycemic carbohydrates.

 If you decide to eat what you want during this phase, you should consume low-fat carbohydrates. The main goal of carbohydrate loading is to increase the glycogen in the muscles, which will allow you to endure intense training.

For example, suppose you start loading carbohydrates on Friday. By Sunday, your muscles will have a substantial amount of glycogen.

It will be the day you train. It is better to work only half of your body at the moment with weights. Schedule your next workout on Wednesday and be sure to eat 1,000 calories of carbohydrate before you start exercising.

On Wednesday, your glycogen will be low and the carbohydrate load before training will help you train intensively. This time, you will perform exercises with weights aimed at the other half of your body.

The next workout should take place on Friday before the start of the 3-day carbohydrate loading cycle.

 This training should consist of a complete body workout with 1 to 2 sets per full exercise until failure. Make rows of bars, a bench press, a military press, dumbbells/dumbbells, tricep rollovers, a closed bench, squats, strides, dead risers, and inverted buckles right up to your heart. training.

The goal of this exercise is to completely deplete your glycogen stores in the body. However, keep cardio to a minimum. Ten minutes warm up before each workout is enough, but do not overdo it.