Among bodybuilding practitioners, there is a saying that says: “whoever grows naturally is a plant”. The phrase refers to the use of steroids anabolic to achieve a very muscular and defined body. Although most athletes end up resorting to substances for this purpose, it is possible to have an excellent shape in a completely natural way.
Read more: Natural anabolic steroids: 6 foods that will make you have more muscles
see more
How to get your CNH for free in 2023?
After hacker attacks, Microsoft releases free tools for…
According to sports adviser Leandro Twin, this objective is completely possible. However, he reinforces that it is necessary to have more discipline than athletes who use anabolic steroids.
“We have to understand that it is estimated that we will reach our genetic limit in 20 years. And the good news is that this limit can reach 90% in three well-done years (in observational estimation), said the professional to the website Earth.
Want to get muscular without anabolics? Take care of lean mass and fat
According to Twin, the strategy for a natural shape involves reconciling muscle mass gain and body fat loss. For this, it is necessary to use feeding techniques known as “bulking” and “cutting”.
In bulking, the athlete focuses on gaining a lot of mass (fat and muscle). While cutting, the goal is to dry out all the fat.
“You gain muscle mass, you gain fat, and then you take the fat off. Follow this process successively until you reach at least 90% of the natural limit”, explains the professional.
For him, the rule is to keep the percentages of fat as follows:
- Men: 12% to 20%;
- Women: 18% to 28%.
“A good starting point for bulking is a diet with 4g/kg of carbohydrates, 2g/kg of protein and 1g/kg of fat. For cutting, the same amount of protein and fat remains and more or less 2g/kg of carbohydrate. Remembering that the numbers are just a very broad suggestion and can vary a lot, but it is something reasonable as a base”, explains Leandro Twin.
Seek professional help to get your natural shape
Professional guidance is also essential. The athlete who is looking for more expressive results needs to go through a nutritionistand a physical education professional. Working together, the two will give you the tools you need to achieve your natural shape.
Graduated in Social Communication at the Federal University of Goiás. Passionate about digital media, pop culture, technology, politics and psychoanalysis.
