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I’d like to write about my new diet after gym open.
I will go with low fat vegan diet (as I’m already in), this diet is going to be low fat, low protein (less than 10% of calories from fat and protein) and high carb diet (more than 85% of calories from carbs). I won’t limit table sugar and salt.
Example of my meal for 3600cal (I will go with full body workout 5times/w like I did)
- 500g of raw rice
- 4 servings of rice vermicelli
- Some mushroom
- non starchy vegetables as much as I prefer
- fruits like I usually include in diet such as pineapple, guava, watermelon, bananas, and mangoes
This example I will have 3600cal
91% of calories from carbs (840g), 7% from protein (65g), and 2% from fat (8g).
The protein is still in good range (as lowest as I can get), within 0.5-1.2g per kg of body weight.
Protein more than 1.2g/kg will lower carbohydrates intake too much to cause acidosis (acidic blood), and in long term that will cause muscle loss, bone loss, kidney disease, protein breakdown, and lower protein utilisation.
I prefer to keep my fat intake low, because I don’t want to get fat again. 90-97% of body fat comes from dietary fat. So if I limit fat intake in the first I get rid of that 90% chance to get fat, and still lower risk of heart diseases, cardiovascular diseases, and diabetes.
And I have enough calories (maybe more calories from added sugar when cooking) to build muscle.
My theory is that carb will most likely be burnt for energy, only very little will turn to fat, and those energy will be spent on anything including building muscle and recovery from workout.
And with daily fat intake around 8g, 40g per week, I can shred it off during weekend by skipping meals.
I may be wrong, so as always I will look for more information and adjust the plan if I see flaws.
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