Water

Hft2 Build 2wice the Muscle

Hft2 Build 2wice the Muscle

Get Instant Access

Water is rarely regarded as an essential nutrient, yet it ranks after oxygen as the most important element necessary for life. While a healthy person can live for weeks without food, he could not survive longer than a few days without water. Over three-fourths of our weight is composed of water, which in the average adult body amounts to more than 40 quarts. Working as a solvent for all products of digestion, it holds food, vitamins, and minerals in solution so they can pass through intestinal walls into the bloodstream for use throughout the body. It also transports and removes all wastes, regulates body temperature, and helps prevent constipation.

Bodybuilders should be aware that sufficient water in our body systems is essential to maintaining a proper balance of electrolytes, such as potassium, sodium, magnesium, and calcium. When dissolved in water, these minerals conduct electric currents through the nervous system to the brain and signal muscle contraction. Dehydration can upset the chemical balance of electrolytes and result in weakened muscles and exhaustion.

Most adults lose approximately three quarts of water daily through perspiration and excretion. Of course, this rate is much higher with hardworking athletes who sweat heavily and is increased even more when exercising on hot and humid days. This is when many athletes fall prey to heat exhaustion, evidenced by a headache, weakness, muscle cramps, heavy sweating, and pale, clammy skin. When you become dehydrated the cells also become dehydrated, impairing their ability to build tissue and utilize energy efficiently. Without enough water, toxic elements build up in the bloodstream, you don't sweat, and blood volume decreases so you trail spoil less oxygen and nutrients through your body.

1Z 3

ri 5

fl 3"

3"

ft n

1 ST

Ili o

ZT fi

a.

3'

3

IL

a-

1

ft

5

S

3"

a

?

j

a

to

Cl zr ■-r

£

3

n

E. 1

rt

a

>-

P

■jc'

i

«

c

a"

r.

Í

>

3-

n-

O-

c.

to —i

5-

c

f

D

e-

—■

(7

~~

J--

e <

3"

Ü.

z;

•v: O

—1 r>

13

D

5

ö

B

—■

3

in

I

a

n

to

3

•-5

=r

r-mf

to

3"

ur

V

C-

-1

¿L

' ■■■

3

■A

1Z

rz

3

CL

»

to

r—

rr

n.

B>

■UTa

n

ri

H*

OC

c

rj

Li

Z.

a

T

s

ne

u

-t

c-

a

c

£

3

3

c.

"TI

03 0

m un

ifa.

—:

2

n

—■

E'

■n

It

b

n

>4

Ö

1

?

3

l'

n Pr

■a

n

C

JO

■—

5"

?

.

-i T

<1

T-

-v;

0

•J"

C

B

C

3

3

J-.

0

3

•it 1-

Ì

a.

f

r"

£3

Z-

M.

5

3

5

fj 3

P 1

He

**

3

5

3

a-

r"-

UP

0

-M

í

n

to

■=1

i

-t

gfc

_

_

—.

r:

fin

P

C.

yr

3

to

K-

rr

0 -1

j 1

•y

22 5

5 zr

5s a

ff 3 ^ H

  • C- U. rt
  • quot; c 3 ^

Iii.

m Da

AVERAGE MALE BODYBUILDER TRAINING UP TO 1 HOUR, 5-6 TIMES A

FOR MAINTAINING WEIGHT

MINIMUM REQUIRED DAJLY INTAKE OF PROTE/N, CARBOHYDRATES, AND FAT

WEEK,

Body Weight

KILOGRAMS POUNDS

Protein

90-100 100-120 120-150 150-170 170-190 190-210 over 210

GRAMS 40-50 45-60 60-80 70-90 80-100 90-110 110-J15

CALORIES 160-200 180-240 240-320 280-360 320-400 360-440 400-460

Carbohydrates

GRAMS 180-300 200-300 220-330 240-350 250-360 265-280 270-285

CALOR/ES 720-1200 800-1200 880-1320 960-1400 1000-1440 Í060-J120 T080-J140

GRAMS 30-40 35-45 40-50 45-55 40-60 55-65 55-70

CALORIES 270-360 315-405 360-450 405-495 450-540 495-485 495-630

NONCOMPETITIVE MALE BODYBUILDER TRAINING 12 HOURS, 3

FOR LONG-TERM MUSCLE GAIN

MINIMUM REQUIRED DAILY INTAKE OF PROTEIN, CARBOHYDRATES, AND

Body Weight

KILOGRAMS POUNDS

Protein

90-100 100-120 J20-150 150-170 170-190 190-2 TO Over 210

GRAMS 50-60 55-65 65-75 75-90 85-100 95-110 100-120

CALOR/ES 200-240 220-260 260-300 300-360 340-400 380-440 400-480

Carbohydrates

GRAMS 150-165 170-200 200-240 210-250 220-270 250-270 250-280

CALORIES 600-660 680-800 800-960 840-1000 880-1080 1000-1080 1000-1120

GRAMS 20-40 30-50 30-50 30-50 30-50 35-50 30-50

CALORIES 180-360 270-450 270-450 270-450 270-450 270-450 270-450

COMPETITIVE MALE BODYBUILDER TRAINING 2 HOURS, 6 TIMES A WEEK, FOR QUICK FAT LOSS AND MUSCLE GAIN

MINIMUM REQUIRED DAILY INTAKE OF PROTEIN, CARBOHYDRATES, AND FAT

Body Weight

►JLOGPTAM!. POUNDS

Protein

Carbohydrates

90-1 CO 100-120 120-150 150-170 I fiJ-190 I9C1-21Ü Mr 210

GRAM* ¿0-75 7n-B3 BCh% 9Q-31Ü IM-120 I05-1Ü 13» 130

CALORIES 240-3G0 2BC-340 320-380 360-400 d 00-4 30 420-500 440-52Ü

GRAMS 65-80 70-90 80-100 90-120 100-130 110-130 110-125

CALORIES 260-320 280-360 320-400 360-480 400-520 440-520 440-500

GRAMS 10-30 10-30 10-30 15-35 15-35 10-30 10-30

CALORIES 90-270 90-270 90-270 135-315 135-315 90-270 90-270

AVERAGE FEMALE BODYBUILDER TRAINING UP TO 1 HOUR, 5-6 TIMES A WEEK,

TO MAINTAIN WEIGHT

MINIMUM REQUIRED DAILY INTAKE OF PROTEIN, CARBOHYDRATES, AND FAT

Body Weight

KILOGRAM! POUNDS

Protein

Carbohydrates

GRAMS 40-50 50-15 60-70 65-75 75-90 65-95 9CJ-IÜÜ

CALORIC IÓ0-2DQ ZO0-220 24O-2S0 26Q-30D 300-360 34D-3S0

ÜI5AMS

180-710

160-220

210-230

240-260

250-300

280-340

CAionrt; 720-0*0 7'10-SS0 H4C-92D 960-11Ì0 IDOÜ-1200 1Ü6P-UÖ0 1J20-I360

CALORIES 570-315 315-360 360-405

45M95 477-515 4 95-540

NONCOMPETITIVE FEMALE BODYBUILDER TRAINING 1-2 HOURS, 3-6 A WEEK, FOR LONG-TERM MUSCLE GAIN

MINIMUM REQUIRED DAILY INTAKE OF PROTEIN, CARBOHYDRATES, AND FAT

TIMES

Body Weight

KILOGRAMS POUNDS

Protein

Carbohydrates

90-100 100-120 120-150 150-170 170-190 190-210 over 210

Protein

Carbohydrates

GRAMS

CALORIES

GRAMS

CALORIES

GRAMS

CALORIES

60-70

240-280

165-180

660-720

10-30

90-270

65-75

260-300

170-190

680-770

10-30

90-270

80-90

320-360

200-210

800-840

10-30

90-270

85-95

340-380

210-230

840-920

15-40

735-360

95-105

380-420

220-250

880-1000

15-40

135-360

100-110

400-440

225-260

900-1040

15-40

135-360

100-115

400-460

230-260

920-1040

20-45

180-405

COMPETITIVE FEMALE BODYBUILDER TRAINING 2 HOURS, 6 TIMES A WEEK,

FOR QUICK FAT LOSS AND MUSCLE GAIN

MINIMUM REQUIRED DAILY INTAKE OF PROTEIN, CARBOHYDRATES, AND FAT

Body Weight

KILOGRAMS POUNDS

Protein

Carbohydrates

90-100 100-120 120-150 150-170 170-190 190-210 over 210

Protein

Carbohydrates

GRAMS

CALORIES

GRAMS

CALORIES

GRAMS

CALORIES

70-80

280-320

60-80

240-320

10-15

90-225

70-85

280-340

70-90

280-360

10-25

90-225

80-100

320-400

80-110

320-440

10-25

90-225

90-110

360-440

90-120

360-480

10-30

90-270

100-120

400-480

100-140

400-560

10-30

90-270

105-120

420-480

110-150

440-600

10-30

90-270

110-120

440-480

100-160

400-640

10-30

90-270

Was this article helpful?

0 0
Natural Weight Loss

Natural Weight Loss

I already know two things about you. You are an intelligent person who has a weighty problem. I know that you are intelligent because you are seeking help to solve your problem and that is always the second step to solving a problem. The first one is acknowledging that there is, in fact, a problem that needs to be solved.

Get My Free Ebook


Post a comment