ojanwiadroman - a co mówią mędrcy o ilości tłuszczu przy redukcji masy tłuszczowej?
A to ma takie duze znaczenie czy redukcja czy nie?
Pewne surowce potrzebne organizmowi trzeba tak czy siak dostarczac.
Lyle Mcdonals z pogrubieniami:
http://www.bodyrecomposition.com/fat-loss/fat-loss-for-athletes-part-2.html
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3. Fat Intake
You might be surprised that I put fat intake before carbohydrate intake but outside of setting up ketogenic (very-low-carbohydrate) diets, this is how I do things. The reason is this:
very low fat diets tend to do negative things to hormones, on top of making the diet bland and tasteless. More often than not
very low-fat diets leave the dieter exceptionally hungry which makes it harder to control calories. So before folk worry about carbohydrate, they need to take care of dietary fat.
Now, while I don’t generally like diets set up by percentages, fat intake is where I do exactly that.
20-25% total calories from fat is usually about right for most situations. Sometimes it may be a bit higher, it’d be a rare situation indeed where I’d take it much lower. I’ve sometimes used a rough intake of 0.45 g/lb and that’s a good starting point but issues of total caloric intake become a problem here and that can’t always be adhered to.
Of the total fat intake, the only requirement are fish oils. A minimum of 6X1 grams standard capsules (180 mg EPA/120 mg DHA) should be taken daily. This can be increased to 10 capsules per day for athletes who are either larger, simply want to, or have the calories to do it.
Beyond that, I don’t get overly hung up on fat intake. Research shows that both MCT’s and di-glycerides (in the form of Enova oil) can slightly increase fat loss during a diet but the impact is not massive, maybe a few tenths of a pound a week if that. Both fats do seem to help control appetite which might be one reason to include them in a diet.
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Skrocone tlumaczenie: diety nisko tluszczowe maja raczej negatywnie
wplywaja na uklad hormonalny. Ponadto zazwyczaj osoba na diecie nisko
tluszczowej zazwyczaj jest bardzo glodna. Zalecam okolo 0.45g / funt
(czyli 1g/kg) tluszczu w diecie.
Ponizej fragmenty o diecie dwoch - podobno naturalnych - kulturystow.
Matt Ogus:
http://physiqueoftheweek.com/matthew-ogus-interview/
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My typical diet food-wise includes oats, egg whites, a lot of chicken breast on school days, tilapia on non-school days, bagels on school days, sweet potato, long grain brown rice, a large amount of spinach, and plenty of fruits.
I normally eat whatever I’m in the mood for eating, and I count my macronutrient (proteins, carbohydrates, and fats) intake via myfitnesspal.com and the iphone app, to always reach my targets before going to sleep every night.
Current targets: 50-60 grams fat, 425 grams carbs, 225 grams protein. For sanity purposes when eating out with family and friends, I sometimes allow my fats to go up to 75 grams.
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Tlumaczenie:
Normalnie jem to na co mam ochote starajac sie utrzymac zalozone
makroskladniki. Aktualnie jest to 50-60g tluszczu, 425g wegli, 225g
bialka.
(wyglada wiec na zawodnika jadacego na wysoko-weglowej diecie)
Kane Sumabat:
(ten kolo walnal kiedys ciekawy art o diecie, ale teraz nie moge go znalezc)
http://www.maniacfitness.com/interviews/kane-sumabat-aka-timberwolf-interview/
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All I care about is hitting the numbers in terms of calories and macros and let the chips literally fall where they may. For 8-10 months of the year, to stay my leanest, I take in 2500 calories/ 225-275g protein/ 125-150g carbs/ 100-110g fat.
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Tlumaczenie:
Jedyne czym sie martwie to utrzymac sie zalozonych kalorii
i makroskladnikow. Przez 8-10 miesiecy w roku aby pozostac wyrzezbionym
jem 2500kcal, 225-275g bialka, 125-150g tluszczu, 100-110 wegli.
(czyli ten kolo sklania sie bardziej ku niskoweglowej).