【筋トレ】身体が激変してしまうPFCバランスの設定方法

Good morning, Mr. Ibe. I have a question for you, Mr. Ibe, who has been working in the fitness industry for over 20 years. Yes, what is PFC balance? Well, PFC balance, huh? Yes, PFC stands for Protein, Fat, and Carbohydrate, so it's just an abbreviation of the first letters of Protein, Fat, and Carbohydrate

balance. So, how much of each should you take? What kind of balance constitutes a well-balanced diet? Yes, when it comes to weight training. That's right. First of all, the most important thing is to decide on P. P stands for Protein. Yes, protein is the English word for protein. So, if you decide to take twice your body weight in protein, for example, if your body weight is

50kg, that's 100g. Yes, yes. Next is Fat. It's hard to say exactly how many grams is best, but you want about 10g per kilogram of body weight, so that's 50g. Now, first, you calculate the calories. So, you've decided on P and F. Yes, P is 100g and F is 50g, and P is 4kg of calories per gram. Oh, so when you

take 100g, you're taking in 400kcal. So just remember 400. Okay, next is F, which stands for fat. Yes, when you take 50g of fat, the calories per gram are high, yeah, 1g is 9kcal. Oh, so that's 945kcal. 450kcal. Yes, how many kcal was P from earlier? Add 400kcal and it's 850kcal. That's right, so it's

850kcal. Okay, then there's C, which stands for carbohydrates. The total calories you take in a day are determined by how many grams you take. Ah, so people who want to gain weight should increase their C intake, and people who want to lose weight should keep their C intake low. C is yeah, in grams, and kilocalories are ah, I see, I see,