Iron man Iron_Man_USA__June_2017 - Page 56

FOOD PROPORTIONS Protein is the most thermogenic macronutrient of the three, by that I mean it takes your body more energy to utilize protein than it does carbs or fats. When you’re going to put yourself into a caloric deficit, you will want to raise protein intake to accommodate this as well as for muscle-sparing purposes. There are enough studies that show the effects of higher protein intake on dieting when it comes to pre- serving lean mass. If you have adhered to the rule of one gram of protein per pound of lean mass, we will start to break that rule and increase it to 1.5 grams per pound of lean mass. This sets up your protein intake, and now we will need to propor- tionately reduce the carbs and fats to create the balance. When you increase your protein, you are not just adding calories. You need to get those calo- ries from somewhere. The plans is to make room for more protein calories by cutting half of those calories from carbs and half from fats. That starts your baseline. If you did the math correctly, that will bring you to the exact number of calories you had. Next we will subtract five to eight percent off of the total calories and balance the difference out between carbs …Ή™…ΠΈ%˜ε½Τέ…ΉΠ„΅½Ι”)…Ι•ΝΝ₯Ω”ΥΠ°ΝΥ‰ΡΙ…ΠΥΐΡΌ€ΔΐΑ•Ι•ΉΠ½˜ε½ΥΘ)‘…₯±δ…±½Ι₯•ΜΈe½Τέ₯±°΅…₯ΉΡ…₯ΈΡ‘₯́…±½Ι₯Œ±½……Μ)ε½Τ½ΉΡ₯ΉΥ”ΡΌ‘Ι½ΐέ•₯‘ΠΈ%‘•…±±δ°ΡέΌΑ½ΥΉ‘́„)έ••¬₯́„ΝΡ•…‘䁱½ΝΜ°‰ΥЁ₯˜ε½Τ…ΙΙ䁑₯‘•Θ‰½‘δ)™…Π°ε½Τ…Έ•Π…έ…δέ₯Ρ „΅½Ι”…Ι•ΝΝ₯Ω”±½ΝΜΈ)=Ή”ε½Υȁݕ₯‘Ё±½Ν́ΝΡ…ΙΡ́ѼΝ±½ά°Ι•…±₯‰Ι…Ρ”)…±½Ι₯•Μ…Ή΅…Ι½ΜΈ$έ½Υ±Ν՝•ΝЁ…Ёё₯́Α½₯ΉΠ)ε½Τ•Ιȁ½ΈΡ‘”Ν₯‘”½˜Ν±½έ₯Ήœ‘½έΈέ•₯‘Ё±½ΝΜ)Ι…Ρ‘•ΘΡ‘…ΈΡΙε₯ΉœΡΌΝΑ••₯ЁΥΐΈQ‘”΅½Ι”ε½ΤΥΠ)…±½Ι₯•Μ°Ρ‘”΅½Ι”Ι₯Ν¬ε½ΤΙΥΈ₯Έ±½Ν₯Ήœ±•…Έ΅…ΝΜΈ)Q…­”₯Ё½ΉΝ•ΙΩ…Ρ₯Ω•±δ½Ή”ε½Υȁݕ₯‘Ё±½Ν́ͱ½έΜ)‘½έΈΈ́ε½Τ•Π±•…Ή•Θ°₯Ёέ₯±°•Π΅½Ι”‘₯™™₯Υ±Π)‰•…ΥΝ”ε½Τ‘…Ω”ΑΙ½Α½ΙΡ₯½Ή…Ρ•±δ±•Ν́Ѽ±½Ν”Έ)Q‘₯́₯́„ΑΙ½•ΝϊQ„Ν±½άΑΙ½•ΝϊQ…Ή½Ή”Ρ‘…Π)Ι•ΕΥ₯ɕ́Α…Ρ₯•Ή”Έ½»ŠeЁΙΥΝ °½Θε½Τέ₯±°΅…­”₯Π)΅½Ι”΅₯Ν•Ι…‰±”Ρ‘…Έ₯Ё‘…́Ѽ‰”Έ)]‘•Ρ‘•Θε½Τέ…ΉΠΡΌΥЁ½Έ±½ά…ɉ́½Θ±½ά)™…Ρ́₯́•ΉΡ₯Ι•±δΥΐΡΌε½Τ°…́±½Ήœ…́ε½ΧŠeΙ”΅₯Ή΄)₯ΉœΡ‘”ΙΥ±”½˜ΥΡΡ₯Ήœ…±½Ι₯•Μ…ΉΙ•…±₯‰Ι…Ρ₯Ήœ)΅…Ι½ΜΈ ΥЁё•Ι”₯́½Ή”ΙΥ±”$ΝΡΙ½Ή±δΝ՝•ΝΠ)ε½Τ™½±±½ά聼Ή½Π±½έ•Θε½Υȁ™…Ё₯ΉΡ…­”ΥΉ‘•Θ€Θΐ)Α•Ι•ΉΠ½˜ε½Υȁ‘…₯±δ…±½Ι₯•ΜΈ…Ё₯́„Ι₯Ρ₯…°΅…Œ΄)Ι½ΉΥΡΙ₯•ΉΠ™½Θ‘½Ι΅½Ή”ΑΙ½‘ՍΡ₯½Έ°…ΉΥΉ±•ΝΜ)ε½ΧŠeΙ”ΥΡΡ₯Ήœ™½Θ„‰½‘ε‰Υ₯±‘₯ΉœΝ‘½ά°Ρ‘•Ι”₯Ν»ŠeΠ)„Ν₯Ή±”Ι…Ρ₯½Ή…°Ι•…Ν½ΈΡΌ…±±½άε½Υȁ™…ЁѼ‘₯ΐ)‰•±½ά€ΘΐΑ•Ι•ΉΠ½˜ε½Υȁ‘…₯±δ…±½Ι₯Œ₯ΉΡ…­”Έ)-••ΐε½Υȁ݅ѕȁ₯ΉΡ…­”ΥÊQ₯ӊ鄁…±½Ι₯”΅™Ι•”)‰•Ω•Ι…”°…™Ρ•Θ…±°Έ‘Ν½΅”±•΅½Έ©Υ₯”°ΥΈ΄)Νέ••Ρ•Ή•‘Ι₯Ή¬΅₯α•Μ°Ν½΅”Ν…±Π°…ΉΝΡ•Ω₯„ΡΌ)‘•±ΐΡ‘”Ρ…ΝΡ”₯˜ε½ΤΉ••ΡΌΈ!₯‘•Θέ…ѕȁ₯ΉΡ…­”)‘•±Άέ₯Ρ ™…Ё±½Ν́‰•…ΥΝ”‰•₯Ήœ‘ε‘Ι…Ρ•‘•±ΑΜ)ε½Υȁ‰½‘δΡΌέ½Ι¬΅½Ι”•™™₯₯•ΉΡ±δΈ ”Ν΅…ΙΠ)…‰½ΥЁ₯Ё…Ή‘Ι₯Ή¬ε½Υȁ݅ѕȸ)=Ή”΅½Ι”Ρ‘₯Ήœ°…Ήε½ΤΉ••ΡΌ½΅”ΡΌ)ѕɡ́έ₯Ρ Ρ‘₯Μθe½Τέ₯±°‰”‘ΥΉΙ丁 ΥΡΡ₯Ήœ…°΄)½Ι₯•Μ…Ή±½Ν₯Ήœ™…Ё‘½•Ν»ŠeЁ΅•…Έε½Τέ₯±°‰”™Υ±°)…ΉΝ…Ρ₯Ν™₯•έ₯Ρ •… ΅•…°Έe½Τ…Ι”½₯ΉœΡΌ‰”)‘ΥΉΙδΈ(ΤЁ)U9€ΘΐΔ܁π₯Ι½Ή΅…Ή΅……ι₯Ή”Ή½΄)e½Υȁ5₯ΝΝ₯½Έθ(ΔΈ%ΉΙ•…Ν”ΑΙ½Ρ•₯ΈΥΐΡΌ€ΔΈΤΙ…΄Α•Θ±•…Έ΅…ΝΜ(ΘΈAΙ½Α½ΙΡ₯½Ή…Ρ•±δ‘•Ι•…Ν”…ɉ́…Ή™…Ρ́Ѽ΅…₯ΉΡ…₯Έ…±½Ι₯”)‰…±…Ή”(ΜΈMΥ‰ΡΙ…Π™₯Ω”ΡΌ€ΔΐΑ•Ι•ΉΠ½˜ε½Υȁ‘…₯±δ…±½Ι₯•ΜΡΌΙ•… „‘•™₯₯Π(ΠΈ]‘•ΈΑΙ½Ι•Ν́ΝΡ…±±Μ°•Ιȁ½ΈΡ‘”Ν₯‘”½˜Ν΅…±±•Θ‘•Ι•…͕́½Ω•Θ)±…ɝ•Θ½Ή•Μ(ΤΈ-••ΐε½Υȁ™…Ё…‰½Ω”€ΘΐΑ•Ι•ΉΠ½˜‘…₯±δ₯ΉΡ…­”(ΨΈΙ₯Ή¬ε½Υȁ݅ѕΘ(άΈ1•…ΙΈΡΌ‰”½­…δέ₯Ρ ‰•₯Ήœ‘ΥΉΙδ