The following is the work and rest time and diet plan of Shanghai bodybuilding champion Wang Hua. This is his secret to maintaining a very good condition all year round. He has good line proportions, a good mentality, and unique insights into diet, nutrition and life.
Get up at 8:00: two cups of vitargo + 50 grams of whey protein isolate + 5 grams of bcaa
8:45 nitrix 3 capsules
9:15 Breakfast: Whole wheat cereal (including fruit) + low-fat milk (about 300 grams of carbohydrates in total), six egg whites + four egg yolks, two large bananas. Supplements: 2 capsules of glucosamine, 2 capsules of calcium, 1 capsule of daily multi, 1000mg of vc ,ve400 units,flaxseed oil softgels1 capsule,caffeine1 capsule.Water 400ml.
10:30 (before training): Whey protein + Gatorade + creatine + glutamate + bcaa,
(During training) 600ml water + 20g whey + electrolytes (can be replaced with Gatorade),
(After training) crea vitargo+whey protein powder+creatine+glutamic acid+bcaa+vc.
12:30 Lunch: 200 grams of chicken breast + broccoli + multigrain rice + a glass of water.
3:00 nitrix 3 capsules
3:30 Repeat the contents of lunch (removing multi-grain rice).
5:00 Start repeating the diet before, during and after morning training.
7:00 Repeat lunch content.
9:30 Repeat the contents of lunch (removing multi-grain rice).
11:00 nitrix 3 capsules + zma 3 capsules.
12:00 One cup of sustained-release casein + bcaa + glutamic acid (prepare two copies),
I woke up in the middle of the night and drank another cup (stored in the refrigerator) while going to the toilet.
Wang Hua immediately consumed a large amount of high-molecular carbohydrates and SeparationstyleWheyProtein and branched-chain amino acids (How to take branched chain amino acids), this combination allows the body to transform from a metabolic state to a synthetic state in one night. It is a more professional nutritional intake method. If you are not financially capable, you can use some glucose and ordinary whey protein instead. .
Nitrix is taken three times a day, almost always on an empty stomach. Judging from the knowledge I have learned before, nitric oxide (arginine supplements) are best used on an empty stomach, otherwise they will be easily interfered by other nutrients, especially caffeine. The use of nitrix three times a day increases the blood flow in the body, strengthens the blood circulation ability, and makes it easier for nutrients to be transported to the target muscles. During bodybuilding training, it is also easier to become congested. Taking it together with ZMA the last time before going to bed can not only increase deep sleep, but also increase the secretion level of growth hormone in the body, which is very meaningful for muscle repair and synthesis.
Wang Hua's breakfast is rich in high-quality protein and slow-release carbohydrates, ensuring the stability of blood sugar and the continuous supply of amino acid flow within a certain period of time. Please note that his breakfast is almost always made up of very high-quality foods, including healthy oats, low-calorie milk, and egg whites that are closest to the human amino acid pattern (personally, I think 4 egg yolks are a bit too much) Glucosamine Hydrochloride (a substance that protects joints), a large amount of antioxidants and minerals, and high-quality essential fatty acids. As for my colleague who took a capsule of caffeine, I don’t know if it burns fat? But it can be seen from his breakfast. Proving once again the power of a good breakfast.
Wang Hua attaches great importance to the replenishment of water and electrolytes before and after training to prevent the occurrence of exercise fatigue. I have seen many novices barely drink a sip of water during training. They have no idea that excessive water loss and the inability to dissipate heat in the body will lead to a sharp decline in athletic ability. However, it is best to take in some extra electrolytes when replenishing water, especially in summer, otherwise the water in the body will be diluted by water and it will easily lead to weak muscle contraction. As for why you supplement amino acids and protein before, during and after training, I won’t go into the role. You should know what anti-muscle decomposition and promotion of anabolism are, right? One thing is very similar to me., I also take vitamin C after training, because during exercise, especially high-intensity exercise, the body produces a large number of free radicals due to oxidation of energy substances, which is very harmful to cell membranes or blocking organs, and vitamin C is a very efficient antioxidant, which is Knowing that free radicals are very effective, you can also use lycopene instead, but the price is much more expensive.
After training, Wang Hua ate three meals, all of which used low-fat chicken breast as the main source of protein. I think this is also the reason why Wang Hua can maintain a low body fat level all year round. In my opinion, his exercise volume and intensity should be very high, otherwise I would not be able to eat so many meals.
A cup of slow-release casein + BCAA + glutamate (prepare two servings) before going to bed ensures the continuous release of amino acids during sleep. BCAA and glutamine (the function of glutamine) also prevent muscle breakdown and promote anabolism. Why do you need to prepare two copies? I personally understand this. The amount of growth hormone secreted by the human body after entering deep sleep is the largest throughout the day. At this time, combined with efficient nutrients, it can play the best role in repairing muscles. But if you wake up in the middle of the night to urinate, it will greatly affect the secretion of growth hormone. The human body only reaches deep sleep after two hours of deep sleep. So if you get up in the middle of the night, you need to add more nutrition. I personally know that sleeping well is more important than eating well before going to bed. It is much better to sleep until dawn and sleep for seven hours than to get up once in the middle of the night and sleep for nine hours. The key is to have good sleep quality to ensure sufficient energy.
Wang Hua Supplements a large amount of water in the diet throughout the day, which can fully eliminate metabolic waste from the body, and can also cooperate with creatine to provide a good environment for cell expansion.
What we need to remember is his dietary principles, not the plan. Plans can change, but the principle remains the same.
Learn from him to choose healthy high-quality ingredients, healthy cooking methods, and a healthy lifestyle.
Dietary suggestions:
1. Overall nutritional ratio - carbohydrates: protein: fat = 4:3:3,
2. In addition to replenishing simple carbohydrates immediately after training, try to consume complex carbohydrates.
3. Eat every three hours and drink 800 ml of water between meals.
4. Arrange a low-carb diet once a month (five days).
5. Do not control your salt intake three months before the competition (salt control is only a matter of one or two days before the competition).
6. The food should be diverse, including carbohydrates (all grains, sweet potatoes, brown rice), protein (lean meat, fish, eggs, milk), fat (nuts, avocado, deep-sea fish).
7. Start regulating carbohydrates one week before the game.