Learn How To Gain Leg Muscle Mass, While Dieting To Cut (Exclusive Menu!)

Learn How To Gain Leg Muscle Mass, While Dieting To Cut (Exclusive Menu!)
No matter how much the “Dad bod” is catching on among some girls all over the globe, there are still those who’ll go head over heels about pumped up guys and an amazing six pack. And to get there you’ll have to endure what we usually call “burn body fat” in order to reduce your fat mass. The only thing is that, in the eagerness to get ripped up, we end up losing volume, mainly in the legs, where toning up is so hard. “When we’re after losing fat, we often lose lean mass automatically, as reducing fat impacts on the decrease of the amount of some macronutrients required for hypertrophy” points out Klaus Muller, physical educator in Bodytech, a fitness center in São Paulo”. But, why legs? We tend to believe that only the lower body muscles tend to lose volume during the process of fat loss. But you should know that’s not the true story. Muller states that, more often than not, the same happens evenly in all your body parts. “According to my experience of years in the fitness room, men tend to work out the upper body more than the lower. This way, when the athlete is after losing fat mass, the loss of lean mass is much more noticeable in the legs”, he clarifies. So, what should you do? The first step is somewhat weird. You’ll have to gain weight so that you can slim down. But such weight gain must be done in a healthy manner. “Incorporating proteins (eggs, meats in general, supplements) and low glycemic index carbs (like whole bread, sweet potato, broccoli, carrot, eggplant, mushrooms, among others) into your diet is the best idea”, points out Katia Melo, a nutritionist from São Paulo. At the same time, your workout must take into account the goal of gaining weight. And so that you can do a hypertrophy workout (with quality), Muller recommends sets of 6 to 12 repetitions, with an overload of 60% to 80% of 1RM, which is the sum of all the load you can lift each time. Calculating the 1RM We explain: do your set, not exceeding 10 reps during your exercise. Next, multiply the total load used by the load prediction factor, as below: Example: If you do squats with 40kg on each side, with 8 full reps. According to the table, your prediction factor is 1.27, and that’ll be multiplied by the total load lifted: 80kg. So: Load 1RM = number of repetitions X prediction factor Load 1RM = 80 x 1.27 Load 1RM = 102kg This way, we can suppose that you can do one full rep with a total of 102kg. Gain volume According to Muller, you should use 60% to 80% of this 1RM value, following techniques with drop set, for example, or others you feel more comfortable with. The workout must last 40 to 60 minutes at most, as exceeding that time too much could lead to muscle catabolism (the loss of lean mass during workout). It’s time to get ripped – but keep your volume As all your body muscles grow, including the lower body, it’s time to go to the next step: muscle definition, but keeping its volume. In the menu, Katia recommends cutting down on the amount of the portions, mainly. That because in a low carb diet, the organism has to adapt to it and that means it’ll use fat as the main source of energy during your workout. And that’s where the magic happens: your muscles get ripped! Just don’t ever go without carbs completely, after all that’s what’ll generate energy in our body. And working out requires (lots of) energy. At the gym Because of the low consumption of carbs, the workout should be modified in terms of intensity. “We usually keep a number of sets and reps, although the overload drops down to between 50% and 65% of 1RM”, points Muller. The work out routine should also remain just the same: from 40 to 60 minutes, never exceeding two months on the same workout, since our bodies require new stimuli so that they keep ripping with volume. Exclusive menu And to make your life easier, Katia Melo to the rescue! She’s designed a meal plan for both losing and gaining volume and definition. All you gotta do is copy that and incorporate your workout. Muscle building process Breakfast Scrambled eggs (2 to 3 eggs) Boiled yam Lemon juice Mid-morning snack Whey protein isolate Banana Cocoa powder Coconut oil Lunch Leaf salad Cooked vegetables Grilled chicken fillet Cooked Kabocha squash Mid-afternoon snack Avocado Nuts (cashew + Brazil + almonds) Dinner Leaf salad Cooked vegetables Grilled chicken fillet (or another source of protein to your choice) Cooked Kabocha squash Supper Whey protein isolate Oat bran 1 fruit Muscle definition process Breakfast 1 small cup of coffee Coconut oil Omelet Mid-morning snack Mixed nuts Lunch Leaf salad Cooked vegetables Grilled/roasted fish fillet *Season salad and vegetables with extra-virgin olive oil Mid-afternoon snack Manioc “escondidinho” with ground beef (beef knuckle) Dinner Leaf salad Cooked vegetables Grilled/Roasted fish fillet (or another source of protein to your choice) *Season salad and vegetables with extra-virgin olive oil Supper Avocado Cocoa powder Brazil nut Conclusion If you play by the rules both when you work out and eat (following our exclusive Royal Fashionist meal plan), I’m certain that you’ll never again complain about loss of muscle mass in your legs. Don’t forget to leave a comment telling us how you work out your lower body. Original article and pictures take http://www.royalfashionist.com/learn-how-to-gain-leg-muscle-mass-while-dieting/ site