Nws yog ib qho tseem ceeb kom tswj cov leeg nqaij thaum kom qhuav. Lyle MacDonald tau tsim cov phiaj xwm kev noj zaub mov zoo thiab kev qhia paub. Kawm paub yuav hlawv roj li cas thiab nce cov nqaij ntshiv. Lyle McDonald paub txog nws cov phiaj xwm kev noj zaub mov kom hlawv rog kom muaj txiaj ntsig thiab nrawm thaum khaws cov leeg nqaij. Hnub no peb yuav tham txog nws Qhov Kev Noj Qab Haus Huv Dhau 2.0. Hauv kab lus no, koj yuav kawm paub yuav hlawv roj li cas thaum tswj cov leeg thiab lub zog hauv kev tsim lub cev.
Nws yuav tsum tau hais tam sim ntawd qhov kev noj zaub mov zoo thiab kev qhia ua haujlwm no yog npaj rau cov kis las uas muaj kev paub dhau los tsawg kawg rau lub hlis. Ib qho ntxiv, muaj qhov yuav tsum tau ua rau feem pua ntawm cov rog rog. Rau cov txiv neej, daim duab no yuav tsum tsis pub tshaj 15 feem pua, thiab rau cov ntxhais - 22.
Yooj yim muab, ua ntej yuav siv qhov Ultimate Diet 2.0, koj yuav tsum xub tshem tawm cov rog ntau dhau. Yog tias koj tsis tuaj yeem ua plaub ntu hauv ib lub lis piam, tom qab ntawv txoj haujlwm no tseem tsis haum rau koj.
Ultimate Diet 2.0 Fat Burning Diagram
Qhov Kev Noj Qab Haus Huv Dhau 2.0 yog txoj haujlwm pabcuam kev noj zaub mov zoo nrog lub sijhawm tsawg kawg ntawm ib lub lim tiam. Peb hnub ntawm txhua lub voj voog muaj cov kev txwv hnyav, ib qho yog hloov pauv thiab tshem tawm, thiab tseem muaj ob hnub txhawb nqa. Raws li peb tau hais los saum no. Thaum lub asthiv, koj yuav tsum ua plaub qhov kev tawm dag zog.
Hnub Monday thiab Tuesday
Hnub no, kev saib xyuas cov calories kom tsawg yuav tsum tau ua ib nrab, tab sis tib lub sijhawm nws yuav tsum tsis pub tsawg dua 1200. Yog tias tsim nyog, cardio yuav tsum suav nrog hauv kev qhia. Txhawm rau kom yooj yim rau koj nkag siab, ntawm no yog kev suav. Piv txwv, cov ntsiab lus calorie ntawm koj cov zaub mov noj txhua hnub yog 2600. Tus lej no yuav tsum tau txiav ib nrab thiab qhov txiaj ntsig yog 1300. Yog li, koj yuav tsum hlawv 300 calories siv kev qhia cardio.
Hauv cov hnub no, koj yuav tsum haus tsis ntau tshaj 20 feem pua carbohydrates ntawm tag nrho cov calories. Nyob rau tib lub sijhawm, qhov kev xaiv zoo tshaj plaws yog yuav txo qhov kev siv cov as -ham no mus rau 50 grams. Tus nqi ntawm cov protein sib xyaw hauv kev noj zaub mov yuav tsum yog nruab nrab ntawm 2 thiab 3.3 grams rau ib kilo ntawm lub cev qhuav, thiab cov calories ntxiv yuav tsum yog rog.
Cov khoom ntxiv suav nrog cov noob flax lossis roj ntses, vitamin E, zinc thiab calcium. Txhawm rau txhim kho kev pw tsaug zog, koj tuaj yeem haus 2 txog 10 grams glutamine ua ntej yuav mus pw. Cov khoom siv ntxiv no yuav tsum suav nrog tag nrho cov ntsiab lus caloric ntawm kev noj haus thiab xa mus rau cov protein sib txuas. Noj 200 milligrams ntawm caffeine lossis 1 txog 3 grams ntawm caffeinated L-tyrosine ua ntej pib koj chav kawm. Tsis tas li, ECA lossis Clenbuterol tuaj yeem siv hloov cov tshuaj ntxiv no.
Thaum kawm, qhov hnyav ua haujlwm ntawm cov khoom siv kis las yuav tsum yog kwv yees li 60 feem pua ntawm qhov rov ua dua. Rau txhua pawg leeg, 10 txog 12 teev ntawm 15-20 rov ua dua txhua qhov yuav tsum tau ua. Thawj hnub, koj tuaj yeem ua haujlwm nyob rau ib nrab ntawm lub cev, thiab hnub thib ob, nyob rau ib nrab. Qhov kev xaiv tseem tuaj yeem ua tiav nrog kev qhia hnub Monday ntawm cov leeg ntawm lub hauv siab, lub xub pwg thiab triceps, thiab qhov thib ob - ob txhais ceg, biceps thiab nraub qaum. Nco ntsoov cardio ib yam yog tias koj xav tau hlawv cov calories ntau.
Wednesday
Khoom noj rau hnub no tseem tsis hloov pauv. Tsis muaj kev cob qhia lub zog thiab tsis muaj cardio ntawm qhov xav tau.
Hnub Thursday thiab Friday
Hnub no muaj kev hloov pauv los ntawm kev noj zaub mov qis-carb mus rau theem thauj khoom.
Thaum nruab hnub, peb noj tib yam nkaus li hauv cov hnub dhau los, tab sis tib lub sijhawm cov ntsiab lus calories ntawm cov zaub mov raug txo kom txog 75 feem pua. Cov feeb 60 ua ntej pib kawm, koj yuav tsum noj 15 grams ntawm cov protein ntxiv thiab 15 txog 30 grams carbohydrates.
Pib rau hnub Thursday hmo ntuj rau 24 teev (hmo Friday), koj yuav tsum haus 2.3 grams cov protein rau txhua qhov hnyav ntawm qhov hnyav, txog li 1 gram ntawm cov rog thiab 12 txog 16 grams carbohydrates.
Ua ntej pib ua haujlwm sib tham, haus tsib grams Creatine, Caffeine, thiab L-Tyrosine. ECA yuav tsum tsis txhob noj hnub no. Koj tseem tuaj yeem siv 20 txog 600 milligrams ntawm alpha lipoic acid txhawm rau nce glycogen khw muag khoom.
Sim ua kev tawm dag zog cardio rau hnub Thursday sawv ntxov. Kev cob qhia lub zog yuav tsum muaj thaum yav tsaus ntuj. Rau txhua pawg leeg, ua 2 txog 4 teev nrog 6-12 rov ua dua txhua. Qhov hnyav ua haujlwm yuav tsum yog ntawm 70 txog 85 feem pua ntawm RMA.
Hnub Saturday thiab Hnub Sunday
Thaum sawv ntxov, koj yuav tsum tshuaj xyuas seb cov khoom noj carbohydrate mus li cas. Yog pom muaj qhov o o, tom qab lub lim tiam tom ntej nws yuav tsim nyog los txo qis cov carbohydrates lossis sucrose thiab piam thaj.
Noj zaub mov zoo txog 2 lossis 3 teev ua ntej koj tawm dag zog. 30 feeb ua ntej kev qhia, koj yuav tsum haus 30 grams carbohydrates thiab 15 grams cov protein ntxiv. Tag nrho cov calories tau txais nyob rau hnub no yuav tsawg dua me ntsis ntawm kev saib xyuas. Noj 2.3 grams ntawm cov protein sib xyaw, 4 txog 5 grams carbohydrates ib kilo ntawm qhov hnyav hnyav. Tus nqi ntawm cov rog thaum lub sijhawm no yuav tsum yog 50 grams. Hnub Sunday, tus naj npawb ntawm cov carbohydrates hauv kev noj haus yuav tsum tau txo mus rau 2-3 grams.
Hnub Saturday, koj yuav tsum ua lub cev hnyav hnyav ua haujlwm. Txij li nws lub sijhawm yuav ntev, tuaj yeem ua ob ntu (sawv ntxov thiab yav tsaus ntuj). Rau txhua pawg leeg, ua 3 txog 6 pawg ntawm 3-6 tus sawv cev rau txhua tus. Qhov hnyav ua haujlwm yuav tsum loj, thiab ncua sijhawm so ntawm khub yog li 12 vib nas this. Koj tseem tuaj yeem siv supersets thiab tsis txhob hnov qab kom sov.
Raws li koj yuav tau pom, txoj haujlwm no, thov los ntawm Lyle MacDonald, yog qhov nyuaj heev. Ib qho ntxiv, nws nyuaj rau faib nws ua cov phiaj xwm noj haus. Qhov no yog vim qhov tseeb tias koj yuav tsum nyob ze ntawm ketosis ob peb hnub, thiab tom qab ntawd haus ntau cov carbohydrates. Txawm li cas los xij, Qhov Kev Noj Qab Haus Huv Dhau 2.0 ua haujlwm zoo tshaj plaws thiab koj tuaj yeem hlawv roj zoo thaum tswj cov leeg nqaij thiab ua haujlwm tau zoo. Txawm li cas los xij, nco ntsoov tias txoj haujlwm no tsuas yog haum rau cov kis las uas muaj kev paub txaus thiab tsis muaj rog ntau.
Yog xav paub ntxiv txog qhov Ultimate Diet 2.0 program, saib cov vis dis aus no:
