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1. If you want to gain weight, follow the “2~3 rule”

The "2-3 rule" means that athletes who want to gain weight should consume 2-3 grams of carbohydrates per pound of body weight every day. For example, a 200-pound bodybuilder should consume 400 to 600 carbohydrates per day.

3 grams per pound of body weight is the limit. If you exceed it, you will be in danger of increasing body fat.

　2. To reduce body fat, follow the “3-2-1 rule”

When the muscle-building phase is over and the preparation phase enters, the "3-2-1 rule" should be adopted. That is, eat 3 grams of carbohydrates per pound of body weight on the first day, 2 grams of carbohydrates per pound of body weight on the second day, and 1 gram of carbohydrates per pound of body weight on the third day. Repeat this cycle as needed until muscle definition is revealed. This method can reduce body fat while maintaining muscle mass.

3. Choose slow-absorbing carbohydrate foods to prevent body fat gain

Slowly absorbed carbohydrate foods have little effect on insulin levels. Consuming slowly absorbed carbohydrates allows you to eat higher calories to build muscle mass while maintaining moderate insulin levels to prevent body fat gain. . Slowly absorbed carbohydrate foods include rye bread, rice, oats, corn, etc.

4. The best time to eat a lot of carbohydrates

The two most important meals for bodybuilders every day are:

The two best times to consume large amounts of carbohydrates are the post-workout meal and breakfast (for a 200-pound bodybuilder, this means 90 to 100 grams of carbohydrates at breakfast and post-workout Please refer to Article 5 for requirements).

Ingesting rich carbohydrates at this time will help replenish glycogen reserves in the liver and muscles, promote protein synthesis, prevent protein decomposition, and minimize the possibility of converting carbohydrates into body fat.

5. Eat carbohydrates that can be absorbed quickly after training

Easily absorbed carbohydrate foods such as mashed potatoes, bananas, etc. are ideal foods after training. They are quickly digested and absorbed by the body, thereby increasing insulin levels. Insulin can prevent protein breakdown and deliver amino acids, the raw materials for building muscle tissue, to muscle tissue.

The post-training meal should be consumed within 1 hour after training. It should include 0, 7 to 0, 9 grams of carbohydrates per pound of body weight, 50% of which should be carbohydrate foods that can be quickly absorbed by the body.

A 200-pound bodybuilder should consume at least 140 grams (0.7X200) of carbohydrates at this time. The exception to this rule is during preparation for competition, when you should aim for 0.5 grams of carbohydrate per pound of body weight after training.

6. Don’t eat too much fruit

Although fruits can provide a small amount of vitamins and dietary fiber, the fructose contained in them is mainly used to replenish the glycogen reserves of the liver, and bodybuilders should be more concerned about the glycogen reserves in the muscles, which depends on potatoes, rice, pasta and foods containing Cereals with higher dietary fiber.

In other words, for bodybuilders who want to increase muscle mass while maintaining low body fat levels, complex carbohydrate foods containing more dietary fiber are better than fresh fruits.

7. Other Carbohydrate Query Tools
Food label carbohydrate analysis: http://www.jirou.com/tool/tshhw.php
Fat and carbohydrate consumption ratio: http://www.jirou.com/tool/zfts.php