This article is suitable for all fitness enthusiasts
Content Tags: Crazy Heat Power Growth Draw On No
The Hercules project is unique, and it exists for the simple reason of finding out who is the strongest person in the world. Pull hard, drag a car, push logs, lift atlas stones, or even drag an airplane. These exaggerated manifestations of power require an equally exaggerated supply of energy.
Hercules may consume more than six times as many calories per day as the average person.
Most of us eat about two thousand calories a day, but champion athletes like Brian Shaw eat twelve thousand calories. Shaw famously said, "Eat to be the strongest man on earth!" "No calorie deficit, no weight loss, it's all about strength and athletic performance." ”
Robert Oberst once said he could eat 20,000 calories of food, which is almost ten times the calorie intake of the average person. To meet his calorie goals, he says he needs to eat six meals a day. But his wife said it wasn't counting the supper, it was actually seven meals. And Robert Oberst spends more than three thousand yuan a week on food and drink (after the dollar is converted into yuan).
Eat hard! But you can't always eat indiscriminately
For the Hercules project, to some extent, weight is the advantage. According to top players, gaining weight is about increasing leverage and helping to lift bigger weights. Hafthor Bjornsson, winner of the 2018 Hercules competition, is 2.05m tall and weighs 180 kg. Brian Shaw, four-time World Hercules Champion and three-time Arnold Classic champion, is 2.03m tall and weighs more than 200 kg. When we say that these people are giants wandering on Earth, we are not joking.
Many people who do not understand the life of Hercules will have the misconception that when they see these people who are big enough to block the sun, they will think that these giants must be unpicky to put any food they can find into their mouths.
Although the athletes in the Hercules program look big and bulky, they not only have strength, but also excellent cardiopulmonary ability and lactic acid resistance, because they are not only competing to lift heavy objects, but also have the ability to "move with heavy objects".
As a result, their diets, though calorie-heavy, are finely tuned to find a balance between being large enough and being too bulky. Strive to find a weight that performs optimally without carrying too much unnecessary body fat.
So, what are the recommended foods for these top athletes?
protein
Almost all of the contestants chose meat as their main source, plus eggs, milk and whey protein.
Beef is high in creatine, something muscle uses to produce ATP, and is essential for explosive exercise.
Plus, when Brian Shaw talks about beef, he prefers grass-fed beef that he gets directly from farmers because it's "easier to digest."
Recommended Food:
l Grass-fed steak (higher CLA content)
l Grass-fed ground beef
l Lean turkey
l Chicken sausage
l Bacon
l Forage-fed eggs (higher in vitamin D)
l Salmon (contains healthy fatty acids)
l Tuna
l Whole milk
l Whey protein shake
l Casein (taken at bedtime, slowly released)
l Greek yogurt
carbohydrates
Carbohydrates provide glycogen and vitality to their huge muscles. Also for digestive reasons, Hercules liked to mix carbs with sources of carbs— a mixture of coarse and fine grains.
Adequate carbs not only help muscle recovery, but also aid protein synthesis, and ingestion before bedtime helps sleep. As well as improving the immune system of athletes, so that athletes are less likely to get tired and sick.
In the words of Eddie Hall, the former strongest man in the world, "If the average person eats a bowl of porridge, I eat a bucket." ”
Recommended Food:
l Oatmeal
l Cereal noodles
l White potatoes
l Sweet potatoes
l White rice
l Blueberries
l Bananas
Frozen berries
l Cereal sticks
fat
For years, the mainstream media told men to stay away from fat. But we're here to tell you that fat is integral to your health. If you avoid fat, you will seriously hinder your strength potential. In addition, your anabolic hormones will also be hindered.
Healthy fats can help joints withstand the shocks they take during training, and it's for this reason that most people are supplemented with fish oil or some sort of omega capsule.
Another issue to consider is testosterone, which would simply not have produced such a large amount of muscle mass without fat. This is because they need to maximize testosterone levels, and cholesterol in certain fats is an indispensable precursor to testosterone.
Fats, on the other hand, have the highest caloric density compared to carbohydrates and proteins, and fat is the most convenient option when you're trying to create a calorie surplus to stay strong. As many of us know, without this extra energy, it is difficult to maintain maximum strength and increase muscle. In terms of growing physique, the calorie surplus is absolutely indispensable.
Recommend food
l Peanut butter
l Avocado
l Almonds
l Nuts
l Fish oil supplements
l Greek yogurt
l Egg yolks
l Salmon
trace element
In order to promote a balanced diet, it is important to use a bunch of trace elements to ensure that the body is functioning properly.
These people definitely don't skip vegetables, they need all the right vitamins to play their best levels.
This is because trace elements support biological and cellular function. For example, vitamin D boosts testosterone production, C boosts the immune system, magnesium is essential for muscle, and zinc is another source of power for testosterone.
Recommend food
l Berries (rich in antioxidants)
l Fruits: pears, apples, dates, etc. (rich in vitamins)
l Leafy spinach: kale, cabbage, etc. (rich in iron)
l Fiber vegetables: broccoli, asparagus, green beans, beets, cabbage, sprouts, carrots, red peppers, etc. (Aids digestion)
Zinc, magnesium, VD supplements
l Sea salt (sodium supplementation)
prompt
The final question is, can you eat exactly like the Hercules athletes?
How to say it? Five-figure calorie count and seven meals a day sound like enjoyable, right? But in reality, it requires constant eating from 6:30 a.m. to 12 p.m. (every two hours or so), you have to turn into a feeding machine, you're not cooking or eating, and eating becomes a full-time job. So Brian Shaw says it's the hardest part to eat than actual training.
And this way of eating needs financial support, remember Robert Oberst's weekly food purchase fee is far more than three thousand yuan?
Should you completely imitate the diet of these people? I don't think so. Because the average person does not have such a big appetite talent, the purpose of training is not to break the world record for strength.
If you want to maximize your power potential, you can borrow from their ingredients and eating philosophies, but you shouldn't imitate their amount and frequency of eating.
- Good luck with your progress in your power game.