Hello my healthy army πŸ‘‹
Arthur from Platinum Q DAO Engineering is here 😎

And we continue my series of posts, where i’m telling you how to increase brain activity, strengthen your health and improve body composition 😼πŸ’ͺ


⚠️ Eating frequency:

❗️ The most important thing on the way to a healthy, strong and lean body is the correct regulation of the eating frequency ❗️

Step 1️⃣ Reduce to 3 meals a day without snacking (between meals only water, pure tea and coffee).

Step 2️⃣ Reduce the number of meals to 1-2 (if you are very active, you can stop at two, if you lead a sedentary lifestyle, I would recommend switching to one meal a day).

⚠️ Main micronutrients:

πŸ₯© Protein – this is the main building material of the body, necessary for the formation of new muscle fibers and the restoration of damaged tissues in all organs. Protein of approximately 100 -150 g per day.

πŸ₯” Carbohydrates – are the source of our energy (just like fats). They are able to quickly convert into energy. But there is one subtlety: if you eat more calories than you burn, they will be on the sides in the form of body fat. In addition, they cause a rise of insulin, which prevents the burning of fat. Carbs (depending on activity level) from 0 to 100-120 grams a day.

🍳 Fats are our secondary source of energy. A lot of hormones, including sex hormones, are built from cholesterol, as well as the cell membrane, some parts of the brain and so on. Fats improve the taste of food and control the level of saturation. For fats i would suggest to 40 – 100 grams a day. 

⚠️ How much should I eat?

All depends on the level of activity, of course. πŸƒβ€β™‚οΈβš‘οΈ

If you are Michael Phelps (who eats 6000 calories per day) or a Sumo wrestler (eat 10,000 to 20,000 calories per day and they are using intermittent fasting and eat during the 8 hour window, then 16 hours of fasting), you will need a lot of energy!! If you lead a sedentary lifestyle 1000 calories can be enough for you.

Therefore, I recommend to listen to your body and eat to satiety, until you’re full. And do intermittent fasting❗️

⚠️ What I recommend to eat to provide all macronutrients (Protein/Fat/Carbohydrates) and micronutrients (Vitamins/Minerals/Special enzymes)

βœ… Good Protein sources: meat, eggs, dairy,  fish, seafood

βœ… Good Carbohydrate sources: veggies, fruits, honey, potato and some dairy

βœ… Good Fat sources: animal fat (fat from meat, fish, etc.), butter, ghee, olive oil, coconut oil

In the second part I will tell you what foods should be avoided and why  

Platinum Q DAO Engineering wishes you have a good day!

Be healthier, be smarter, be successful. Platinum Q DAO Engineering 😼πŸ’ͺ

πŸƒβ€β™‚οΈπŸ‹οΈβ€β™€οΈ Workout of The Day 

The Best Way To Workout For Home πŸ†

πŸ”₯ Workout β„– 6 πŸ”₯

Learn the technique below (links) and tasks first, also count your time πŸ•”

5 body weight exercises πŸ€Έβ€β™‚οΈ

πŸ”Ά Amount of rounds : 4 

πŸ”Ά Amount of reps : 20 

πŸ”Ά Rest between rounds : 1 min 

πŸ”Ά Max time : 20 min

1️⃣ Burpees

2️⃣ Bench dips 

3️⃣ Dinamic plank

4️⃣ Crucifix crunch

5️⃣ Jumping Jacks

Challenge yourself πŸ’₯ #platinum_workout_challenge

Be healthier, be smarter, be successful. Platinum Q DAO Engineering 😼πŸ’ͺ

Related Post

Leave a Reply

Your email address will not be published. Required fields are marked *