A melhor dieta para perder gordura e ganhar massa muscular

It's authorized. The best diet for you to gain muscle mass and lose body fat , is it intermittent fasting? Is it the carbohydrate cycle?

Is it to do as this beautiful canine specimen does, that he eats everything he sees ahead? Let's enjoy this in today's video, but first, for all the table legs that have already been eaten here in my house, click on like and subscribe here on the channel, because it helps a lot to buy a new table for Floquinho to destroy. Guys, this theme is really cool, because we are always looking for the best.

I totally agree, we always have to look for the most interesting way , although there is a very good way, which is to hire me through the website leandrotwin. com. br but it's a personal joke.

Okay, let's stop playing and let's be serious, better diet for you to gain muscle mass and lose fat, let's understand some processes. How can I gain muscle mass ? I get through basically talking about an energy surplus.

What is an energy surplus ? It is simply eating more calories than what you expend. And why does this happen?

Because there is something called the nitrogen balance, the nitrogen balance is the quantity, so that I can create a positive one, I will need some things to create this magic potion. What are the ingredients? 20g, 25g of protein 30g in the worst case, more or less 200 calories from non-protein energy sources, fats, carbohydrates and of course a sign of quality training.

So the best diet for you to gain muscle mass and lose body fat can happen in the beginning, but not at an intermediate-advanced level. Why? I’ll explain, we’re talking about protein, carbohydrate, fat that I’m going to put in another group, both together, that each one has a role, but for this example of ours here, for this topic of ours, you don’t need to understand the difference, and you it needs training that signals, that warns: Oh, it was bad here, everything broke, what are we going to do?

When you are a beginner if you lift a cotton swab the body already says: It's a lot, this is a guy who is abusing. Because, of course, you are not trained, so you do not have strength, your muscle is small, any stress, going to train is a stress, a physical stress, you will signal very strongly for muscle hypertrophy. Always remembering that the training is muscle hypertrophy, because if you want a diet to gain mass and lose fat automatically your training is already hypertrophy.

Other than that you will again need protein, carbohydrate and fat and then you can do a nice job and you gain muscle mass and lose body fat. Why? Because the signaling of the beginner training is very strong and even if you don't provide as much carbohydrate and fat, provide the protein and the more limited carbohydrate and fat, you will be able to gain muscle mass , because we have two rowing and the training is so high that if you ’re only a little bit on the diet, you’re fine.

But then you keep training, training, training, you increase muscle mass, you listen to your mother's praise and your life starts to make sense, because you start to have muscle mass, until then it doesn't make any sense. Ok, so what happens? The signaling of the training starts to lose degree of intensity, of shouting, it does not mean that your training is getting worse, your training is getting better, only the more trained you are the less your body becomes sensitive to stimuli even if it’s too big for that current condition.

And what do you do to signal better? You throw more food and then you scream and then you gain muscle, but then you don't lose fat, you know? Why?

Because precisely the loss of body fat needs an energy deficit, that is, you need to eat less than what you spend, period. I mean by saying that in the beginning, if you are a beginner, the best diet for you to gain muscle mass and lose fat is just 1g kilo, 2g kilo of protein, that is, I will eat 2g of protein, not chicken macronutrient. 100g of chicken has 20g of protein, other foods have protein too.

So, you will ingest 2g for each kilo you weigh. Ah I weigh 70 kg, I will eat 140g of protein, about 2g, 3g kilo of carbohydrate, more or less 1g kilo of fat, this model of diet is excellent. Leandrão, can I cycle the carbs?

You can, as long as the total in the same number of days evaluated is the same, it will also work the same way. And when I am no longer a beginner, how do I do it, what is the diet model for gaining muscle mass and losing fat at the same time? When you are no longer a beginner in the intermediate, advanced diet , so that both things happen at the same time with heavy training, of course, it is adding a little oil to the diet.

What oil is this, Leandrão? Testosterone plugs, boldenone plugs, trenbolone, anabolic steroids. But can't I use some pressed flour instead of using oil, for example, a pill of hemogenin and dianabol?

So, guys, I’m kidding here, but it’s true I didn’t enter a third signaling pathway, which is hormonal, because I didn’t want to confuse you right from the start. So, you have the dietary, the training, which we already understood, and you will also have this third signaling pathway which is the hormonal one, that is, when the hormone is high it screams the way that others shouted, and then you can again, even if you are intermediate or advanced, gain muscle mass and lose fat at the same time, because you have this third way of signaling, it also exists there in the beginning is that I did not mention so as not to confuse. Obviously, this is not an incentive for you to use an anabolic steroid, because you will get screwed.

No, Leandrão . . .

it is the effect of the medicine, the medicine used in this dose will be bad. Let's say you, then: I like health, I think it's important to be alive to enjoy what I like. He has this line of thinking more about living and less about dying.

What happens, guys? Just make it clear, I'm not genising anyone, you want to use steroid, but I'm just saying you're going to have collateral. Can you use it more safely?

Of course it does, but it is not without collateral. What will happen if you want to look natural? The best diet to gain muscle and lose fat does not exist.

No, but I 'm going to cycle the carbo. Doesn't exist, doesn't exist, accepted? So, let's go ahead, take my hand and let's follow the video.

You will always divide it into two stages, when you accept that to gain natural muscle mass, in the intermediate, in the advanced, gain a little fat there in a few years you will have a dignified natural shape, as long as you do not accept it you will only skating. Some students come to me: Leandrão, I want to grow up dry. No, no, take that idea off, old man.

Then the guy who is hiring me says: Gee, if Leandrão is talking, that's it. He takes it seriously and unlocks it and then he starts to evolve. But what I want to bring here for this video is that sometimes a guy is missing to get the wrong idea out of his head, sometimes my role when people hire me is to say: No, it's wrong, you won't get it, it has to be that way.

The guy says: Okay, said it is spoken, I trust Leandrão, let's go. Then the guy unlocks it, but if he had done it alone he would have unlocked it too . So, learn this, if you are an advanced intermediary, take a phase for you to do bulking, 2g kilo of protein, 4g kilo of carbo, 1g kilo of fat, you will increase the carbo as it is stagnant, you will gain 5kg, 10kg.

Put the BF hit 20%, 22% burst I will start cutting, which is the opposite, you will put energy deficit to low hypertrophic signaling , but you lose fat, you keep almost everything you gave in bulking. It is worth remembering that almost everything is doing a job well done. And then you clean this fat, and then at the end of these two bulking and cutting blocks, you will compare the shape before the start of bulking with the one at the end of the cutting and this shape has more muscle mass and less fat, but you don't did both at the same time, you did one and then the other this is the most efficient way for you to gain muscle mass and lose fat being natural, dividing it into two stages, bulking and cutting, one hour will hit the limiter, right?

It doesn’t pass from there, because it’s your natural limit, from then on it’s just steroids, SARMS and so on. But you can do several bulkings and cuttings so that you can make this evolution and arrive at your best natural shape. I always like to say something, guys: I'm not an anti-hormone and nothing like that, I've used it, I've already spoken here on my channel, my first cycle if you want to look for it later, but not everything that is big is beautiful.

So, you will sometimes catch a guy who is ugly, who has an ugly shape, and will take steroids he gets ugly, he was ugly he gets ugly. Why? Because the guy is all crooked, he has no shoulder, his calves are small, the guy is .

. . So, no.

Now, go get a natural one, do a nice workout on it, it will be proportional, straight, fitted, the shoulder protrudes the arms there , has a little bit of back, thinner waist, more dry, has calf, 40 calf 40 arm, or more calf than arm less than ever, otherwise you’re already disproportionate, this guy will score 10 on the guy who is hormonized. So, always think in proportion before thinking about volume. When do I finish bulking and when do I finish cutting?

Because I'm going to start bulking, I'm going to climb 40kg. No, it won't work. So, I'm going to do the cutting and I'm going to lose everything there, I'm going to 2% fat, but I still want to improve my body.

So, the video I'm going to leave with you here is a key to a castle. The key to a castle, the key is a small thing and the castle is huge, you put the key in the castle you have access to everything. So, this video is a little bit of that, the key to the castle, when you start bulking and cutting, learn.