DIETA DE RECOMPOSIÇÃO CORPORAL (BODY RECOMP)

Summary

This video explains the concept of 'bola e reconquista,' a diet designed for body recomposition, where individuals aim to lose fat while gaining muscle. The approach is ideal for beginners or those using anabolic steroids. The diet involves adjusting protein, fat, and carbohydrate intake, with a gradual reduction in carbs over several weeks. The training plan includes strength workouts and moderate aerobic exercise. Supplements like creatine, multivitamins, and thermogenics are introduced at appropriate stages. The goal is to improve muscle mass first, followed by fat loss, over a period of 4-5 months.

Takeaways

• 😀 The 'Bola Diet' is designed for individuals with a normal weight but high body fat percentage, aiming to reduce fat while building muscle.
• 😀 This diet is particularly effective for beginners or individuals using anabolic steroids to gain muscle and lose fat simultaneously.
• 😀 In the beginning, muscle gain is prioritized over fat loss, with a focus on increasing metabolism and building muscle mass.
• 😀 Protein intake should be set at 2g per kg of body weight, with a fixed fat intake of 0.6g per kg, and a starting carbohydrate intake of 3.5g per kg.
• 😀 As the diet progresses, carbohydrates are gradually reduced by 0.2g per kg each week, with the goal of slimming down over 4 to 5 months.
• 😀 Resistance training (muscle building) should be prioritized over high-repetition exercises, with a focus on hypertrophy for muscle growth.
• 😀 Aerobic exercises should start at 60 minutes per week and gradually increase by 10 minutes each week to help with fat loss.
• 😀 A combination of reducing carbohydrate intake and increasing physical activity allows for a shift in metabolism, supporting fat loss and muscle gain.
• 😀 Creatine supplementation is recommended during the initial phase to help with muscle gain and performance, as it is cost-effective and beneficial.
• 😀 From week 10 or 12 onward, thermogenic supplements can be added to help increase fat burning, reduce appetite, and improve energy levels.
• 😀 The process is not an immediate transformation but requires consistent effort over 4 to 5 months to achieve noticeable muscle gain and fat loss.

Q & A

What is the main focus of the 'Dieta Bola e Reconquista' approach?

The main focus of the 'Dieta Bola e Reconquista' approach is body recomposition, which involves losing fat while gaining muscle. It is especially aimed at individuals who are not overweight but have a high body fat percentage.

Is it possible to lose fat and gain muscle at the same time according to the script?

Yes, it is possible to lose fat and gain muscle at the same time, but it depends on the individual's experience level and whether they are using anabolic steroids. For beginners or those using steroids, this may be achievable in the short term.

What is the recommended protein intake for this diet?

The recommended protein intake is 2 grams of protein per kilogram of body weight for men, and 1.6 grams per kilogram for women. This helps with muscle growth while keeping fat loss in check.

How does the carbohydrate intake change over time in this diet?

The carbohydrate intake starts at 3.5 grams per kilogram of body weight and decreases by 0.2 grams per kilogram per week. After about 15 weeks, this reduction totals around 3 grams of carbs per kilogram, promoting fat loss while maintaining muscle mass.

What type of exercise is recommended for this approach?

The approach recommends strength training (hypertrophy-focused) 3 to 6 times per week, alongside aerobic exercise starting at 60 minutes per week, with a gradual increase in duration over time to help with fat loss.

Why is the initial focus on gaining muscle before focusing on fat loss?

Initially, the goal is to increase muscle mass, which helps to boost metabolism and support fat loss in the long run. By building muscle first, the body’s capacity to burn fat is enhanced as the diet progresses.

When should supplements like creatine be used?

Creatine can be used early in the process because it is an affordable and effective supplement that supports both muscle gain and fat loss. It helps improve workout performance, contributing to muscle growth.

Why should thermogenic supplements be introduced later in the process?

Thermogenics should be introduced around the 10th to 12th week because, at the start, the body does not have enough fat to justify their use. Later, when carbohydrate intake is reduced, thermogenics can help accelerate fat burning, reduce appetite, and improve energy levels.

What is the importance of keeping protein and fat intake stable throughout the process?

Maintaining stable protein and fat intake helps preserve muscle mass while promoting fat loss. Protein supports muscle repair and growth, while fat is essential for hormonal balance and overall health.

Can someone with labirintite (a condition related to the inner ear) safely use thermogenics?

Yes, people with labirintite can use thermogenics, but they should be cautious and consult with a doctor. Thermogenics may have stimulating effects, so it’s important to ensure they are safe for individuals with specific medical conditions.