Dining on a construction site. How I lost 20 kg!

Meals during construction is a very important point. It's not just words. For this thesis should biochemistry and personal experience of many builders (amateurs and professionals), including the author of these lines. But let's start from the beginning.

During the construction of baths my meals consisted of unpretentious set: canned food, bread, biscuits and tea in a thermos.

Once there was a roof over your head - a fundamentally nothing has changed. Except that, when he was left to sleep - preparing for the day. First, on a camp stove gas (buckwheat stew plus), then to an electrical source. and instant noodles to eat all sorts of Rolton attended the menu. For dessert - just cookies with tea. Just like many.

During 2010-13gg. I do not keep track of your weight, because with him was not any apparent problems, or I did not attach any importance to this. But over the years without an active movement (2014-16gg.) I scored well. At the peak of my "no form" I weighed under 100 kg with height 178 cm.

For the 2017 construction season. I threw 12 kg - up to 88kg, but during the winter again He scored 6 kg. Overweight was clearly. I can easily take off the weight and it is easy to dial. So that the load at a construction site, bringing traffic their results, not just sports. Construction - this is also a cardio load. But that all changed in January 2018.

In youtube, I came across a channel freshlife28. Its author in their commercials gave 100% as the method without dieting and starvation, filtering products that you eat, controlling portions and applying a diet - to achieve the desired results in reducing weight. His followers for half a year or a year by dropping 40-60 kg and some (like him) through the gym turned into people with an athletic physique.

I reviewed almost all of his videos. And they are not just about food, but also about the biochemistry, dietary supplements, exercise. I decided not risking anything by changing eating habits. And 30.01.18g. I began to feed on the recommendations from Anton Video (Channel author freshlife28). The result was not long in coming - the weight has gone down. Load at a construction site with the beginning of the season only accelerated the process:

In early February 2018. my weight was 94kg. At the end of August 2018 - 74kg.

The technique worked. Moreover, I have never been hungry. I eat five times a day. How? Sharing information below.

You just need to know: when to eat, how much to eat, what to eat? And move more, be a calorie deficit. If the latter thesis on building all is clear, here is a brief answer to the first question:

1. When there is?

We need to eat every three hours, small meals to meet all the following rules (when, how and what). Frequent meal makes jumps insulin (transport hormone transporting glucose) as a response of the organism to increase food intake and blood sugar levels. If sugar rose sharply, the excess insulin transports blood to fat stores, but not in the muscles. That is, if briefly.

My Schedule: 9h am - breakfast; 12h - first dinner; 15h - second dinner; 18h - dinner; 21h - the last meal 2-3 hours before bedtime.

2. How much?

You need to calculate your kallorazh how much food you need to take in calories per unit of your weight. And to reduce weight - a little lower this value. But preservation BZHU (proportions of protein, fat, carbohydrate 30%, 10%, 60% respectively). On the Internet there is a table with all-calorie foods.

I initially calculated, but then began to make eye. Signal point - that would be the end of the third hour you have a slight hunger. He's not - reduce the dose. Strongly want to have - increased.

3. What is?

The most important item. It is necessary to define a list of products. From carbohydrates - grains with low glycemic index, not more than 50-60 units.

The glycemic index - a measure of the product, how much you develop into sugar and go to the blood after ingestion of food. Excess sugar goes through complex transformations summarized in fat. Tables of Glycemic Index foods are on the Internet.

Be in my head the list of banned products: all sweet and flour to remove from the diet. Such glycemic index greater than 80 products. Just check the vegetables and fruits. Everything is on the Internet. My portions look like this:

Breakfast: porridge large water (4 cereals or grits) and fried or boiled egg. Coffee. Last meal: Cocktail 100g. cheese, green apple and bran. Sometimes I add yogurt.

Daily servings: 12h, 15h, 18h. Cereals: buckwheat, bulgur or barley (3-4 tablespoons per serving). Protein: chicken or fish. Greens and raw vegetables - unlimited.

At the construction site I take food in plastic containers:

Eating at 21:00 at the construction site looks like this:

You need to drink plenty of water: at least two liters of clean water (tea and coffee do not count). At the construction site in the heat to drink up to 5 liters per day. Perhaps it is also helps to disperse metabolism, relieve swelling, to expel toxins.

I cook himself in the morning. Very rarely drink that cooks and roasts the family. They, too, I do not abuse of harmful food, but not as I fanateyut.

4. As a separate point, I would endure abstinence from alcohol.

I myself do not drink more than 12 years. But if you look at the matter from the perspective of biochemistry, the ethyl alcohol inhibits the metabolic processes in the body and is a poison that is very difficult to break down and remove the liver.

5. The quality of all of this way of eating adds intake of dietary supplementsOmega-3 (fish oil), multivitamins and trace minerals as citrates chelates calcium, magnesium, zinc, etc.

But the effect is especially liked by reception acetyl-L-carnitine. This transport a vitamin that carries fat molecules into mitochondria of cells. Produced in the body is in the meat and cheese. Natural energy, but not based on the stimulation of the central nervous system, such as coffee.

The effect is manifested only under load, and that when you move - less tired. It has the strong support of the heart muscles. Supplement helps burn fat.

Supplements and Vitamins I get on the internet store iherb. Best prices in the ratio of doses. Profitable to all pharmacies.

For more information about all this can be read in my article or watch the channel freshlife28 in youtube and motivates success losing weight the same and in the same instagram Anton.

Here in brief is the secret of my power last year and a half. That the house, which is a construction site. When spending the night at the construction site - in the evening I cook for the whole next day and spread into portions and do not eat much as I want.

Winter 2018-19g. I started practicing. There is a folding bench, barbells and dumbbells. In the gym until I go. After a minimum weight of 74 kg of winter added 9kg. But more than half - a muscle. Before losing weight, too, sometimes it worked, but it was zhirobilding - fat increases with the muscles during training and surplus calories. It will only burn a calorie deficit and cardio - running, walking, or building.

About health. Previously, at a construction site when the gorge after lunch or dinner - always needed extra rest. Now you threw another batch and immediately ran back to work. The severity of postprandial not always easy. Well, nice to feel back 30 years. Where necessary, jump like a grasshopper, easily climbs to the right place as a teenager.

Read more: Why I refused porous ceramic blocks for your home?

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