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[文化][健身健美][英中对照]健美大神之路 30 无碳是灾

一线实稿 樊明璨 来源:樊明璨博客 202浏览 0评论

健美大神之路(A Bodybuilder Is Born)

作者:罗恩·哈利斯(Ron Harris)

译者:樊明璨

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Episode 30 – No Carbs Is Not Good
第30篇 无碳是灾

Despite our talk before Christmas about his needing to chill out on all the cookies and desserts, Randy had continued to indulge his sweet tooth until the first week of the New Year. You may assume that at this point, he looked in the mirror and made a conscious decision to stop stuffing his face with garbage.
尽管圣诞节之前我们谈过他需要克制对甜点和饼干的欲望,但兰迪仍然大吃特吃至新年的第一周。你可能想当然地认为,这个时候他照镜子后会毅然决定不再吃了。

Well, not exactly. It just happened that all the holiday treats around his house had finally been eaten, and mostly by him. Randy still lives at home, and both his parents and his younger brother are typical Americans. Their idea of healthy eating is just getting the large fries at McDonald’s and not SuperSizing them – though McDonald’s has finally put an end to that artery-clogging, obesity-causing promotion.
情况并非完全如此。当时正好发生了一件事——他家里所有的圣诞点心最后都被吃光了,而且大部分是被他吃掉的。兰迪仍然住在家里,他的父母和弟弟都很传统,他们认为的健康饮食之道就是吃麦当劳的大薯条不加量——尽管麦当劳最后停止促销该堵塞动脉、导致肥胖的食品。

The best advice I have ever heard about how to avoid eating junk food is to not have any around. It’s such a simple recommendation, yet so powerful. As the father of a ten and five-year-old, I deal with this temptation every day. My kitchen cabinets and refrigerator freezer are full of cookies, little snack cakes, Oreo ice cream, those ice cream Drumsticks, Cocoa Puffs, Shark Tales fruit snacks, caramel popcorn – you get the idea.
关于如何避免摄入垃圾食物,我曾经听过的最好的建议是让自己周围不存在垃圾食物。这听起来虽简单,但很管用。作为一个15岁孩子的父亲,我天天都得面对这种诱惑。我的厨柜和冰箱里堆满了饼干、小零食蛋糕、奥利奥冰淇淋、鼓槌牌(Drumstick)冰淇淋蛋卷、可可泡芙牌(Cocoa Puffs)早餐麦片、鲨鱼点心牌(Shark Bites)水果零食、焦糖爆米花。你懂的。

When I am dieting for a contest, it’s not hard to say no to these empty calories. All I have to do is imagine losing because the other guy was a little more ripped than me. It’s not so easy when there is nothing coming up to look good for.
当我为备赛节食时,不难对这些无营养食品说不,我只需想象一下自己因肌肉线条比另一个家伙差而输掉了比赛;但当没有任何理由要保持一个好身材时,说不就不那么容易了。

Add cold weather and clothing that is more concealing into the mix, and my attitude toward eating crap turns to, ‘what does it matter? I can get in good shape again by the time spring rolls around again.’ And so when I look down at my stomach, flex hard, and try to tell myself those rolls are really a six-pack, I can’t even lie to myself. It’s fat, the same holiday fat that most people tend to accumulate over the winter.
加之天冷穿上更遮体的衣服后,我对吃垃圾食物的态度会发生转变,心想:“有什么关系呢?到了春天我再把好身材练回来不就得了。”冬去春来后,当我低头看着肚子,用力收缩了一下并试图告诉自己那一圈圈的东西真是六块腹肌时,我知道我无法欺骗自己,那就是脂肪,跟大多数人一样在冬天蓄积起来的节日脂肪!

Randy was 210 when we had our little talk in the locker room, and he got up to 214 before he finally put the brakes on his bingeing. With everything going on around the holidays I didn’t see him until he had finally started eating cleaner and had dropped back down to 208.
上次在更衣室教育兰迪时,他有210磅;当长到214磅后,他终于停止大吃大喝了。节日事多,我没有见到他,后来见到他时,他终于开始吃健康食物了,体重也降到了208。

As I soon learned, he had accomplished this rapid weight loss by virtue of the Atkins Diet. Six pounds in under two weeks is nothing to sneeze at, to be sure. However, Randy and I have talked about the importance of carbs many times, and he knew I was not a supporter of this tremendously popular nutritional approach.
跟我不久后了解到的一样,他成功快速减重靠的是阿特金斯饮食法(Atkins Diet)。当然,两周内减6磅没有什么可喷的,但是,我跟兰迪多次谈过碳水化合物的重要性,他知道我并不赞同这种非常流行的饮食法。

The Atkins Diet became such a huge phenomenon for three reasons:
阿特金斯饮食法之所以流行有以下三个原因:

Number one, it’s so easy to understand that any moron who can figure out what a carbohydrate is can follow it simply by not eating them.
第一,能搞懂什么是碳水化合物的白痴就能照做——不吃它就行了。这个很容易理解。
Number two, it gives dieters the feeling that they are getting away with something mischievous by eating such traditionally taboo foods as bacon, pork, real butter, peanut butter, cheese, and cheeseburgers without the buns.
第二,吃燻猪肉、猪肉、真黄油、花生酱、奶酪、干酪汉堡包(无面包)等传统禁忌食物让减肥者感觉只是吃了点有害的东西,问题不大。
And number three, weight loss is fairly dramatic, particularly in the early stages.
What most people fail to realize is that dietary carbs attract a substantial amount of water, so cutting carbs out will cause a significant loss in water weight. Since 99.9% of dieters never bother to have a bodyfat analysis performed to find out exactly how their body composition has changed, they assume it was pure fat. To just about everyone, the bottom line is the number they see on the scale. And so it was with Randy.
第三,减重效果十分显著,尤其在早期。但大多数人没有认识到的是,膳食中的碳水化合物带来了大量水分,因此削减碳水化合物会造成水重显著减少。而99.9%的减肥者怕麻烦,不去测体脂,不去了解身体成分的精确变化,想当然地认为减掉的就是纯脂肪。对几乎所有人而言,体重秤上显示的数字才是他们最关心的,兰迪也是这样。

I met him on chest day, the first time we had trained in almost three weeks. I confess that at first, he did look a little leaner. Actually, he just looked less bloated, and that was attributable to the reduction in subcutaneous water. Randy also looked exhausted. This wasn’t so unusual.
遇到他那天正好练胸,这是近三周后的首次一起训练。我承认,头一眼他看上去的确瘦了点,但实际上只是不那么臃肿了,这得归因于皮下水分的减少。但同时,兰迪也看起来疲惫不堪。这不稀奇。

As a new car salesman, he worked six days a week and often over twelve hours a day. Even though he wasn’t digging ditches or moving furniture, the mental stress of dealing with potential buyers all attempting to get a deal while barely concealing their distrust in him was rough on the kid.
他的职业是新车推销员,一周要上六天班,每天的工作时间常常超过12个小时。即使他没有挖沟或搬家具,光是和潜在客户周旋并一心想做成交易而客户又明显不信任导致的心理压力已让这孩子够呛。

One Southern gentleman actually told him, “The only thing lower’n a rattlenake’s belly is a used car salesman.”
一个南方人其实告诉过他:“唯一能搞定刁钻顾客的是二手车推销员。”

“Right,” Randy had countered. “But I sell new cars.” In any case, this fatigue I was observing was not work-related.
“对是对,”兰迪回应道,“但我卖的是新车。”不管怎样,在我看来他这种疲态不是工作引起的。

I hadn’t asked about the low-carb strategy and Randy hadn’t told me, but just one work set into dumbbell incline presses and I was already on to him. He was trying to use his usual weights, 90’s, but from the very first rep he was struggling and expecting me to pick up the slack for him.
我之前没有问过他通过阿特金斯饮食法减重的事,他也没跟我讲过,但刚做完一组哑铃上斜卧推后,我就了解他的状态了。他想用常用的重量——90磅,但从做第一个起他就很吃力,希望我帮扶一把。

“I’m not lifting your weights for you, junior, put ’em down.” Scowling, he let me do my set and then started back with 75’s, still not doing spectacularly with what should have been a pretty easy weight for him. I waited until our three work sets were over and then had him hit a few chest poses.
“我不会给你搭力的,小子,把哑铃放下吧。”他满脸不悦,让我做我的,然后他开始用75磅做,没用以前对他来说很轻松的90磅重量。等到我们都做完三组后,我让他做了几个展露胸肌的动作。

In bodybuilding, we use the term ‘flat’ to describe a muscle that seems deflated. When you are really flat, such as when you have no glycogen in your muscles due to not eating carbohydrates, nothing really happens when you pose. Rather than ‘pop’ and bulge, the muscles just lie there like wet Bounty paper towels – the quicker-picker-upper.
在健美界,我们常用“扁平”一词来形容看起来不饱满的肌肉。当你的肌肉真的很扁平时,比如由于没吃碳水化合物导致肌肉里没有糖原时,做展露肌肉的动作什么都看不到,肌肉不会鼓起来,而是像一张Bounty牌湿巾——一抹即光纸巾(the quicker picker-upper)——一样躺在那里。

“Randy, you are flatter than my wife before her first set of breast implants,” I said. “What was your pre-workout meal?”
“亲,你胸肌比我老婆的假胸练第一组前还要平,”我说,“你练前吃的什么?”

“Uh, I had a couple chicken thighs, a handful of cashews, and a few stalks of raw broccoli,” he replied.
“哦,吃了几个鸡腿,一些腰果,几朵生西兰花。”他答道。

“Interesting,” I countered. “And what, pray tell, were the meals before that?” He looked at the floor, just knowing he was in for a scolding.
“呵呵,”我回击道,“那请你告诉我,这之前又吃的什么?”他看着地板,明白自己少不了挨骂。

“Well, breakfast was six scrambled whole eggs with two turkey sausages and some black coffee, I had a protein shake around ten, and then the chicken thighs.”
“早餐吃了6个炒蛋,2根火鸡香肠,一点清咖啡,10点左右喝了蛋白质奶昔,然后吃了几个鸡腿。”

“So you have eaten no carbs today. How long have you not been eating carbs for, might I ask?”
“就是说你今天没吃碳水化合物。请你告诉我,你没吃碳水化合物多久了?”

“About two weeks now.” I shook my head.
“大约两周。”我摇摇头。

“All workout and no carbs makes Jack a flat boy,” I announced.
“不吃碳水化合物锻炼会让人的肌肉变得扁平。”我正告他。

“Huh?”
“啊?”

“You see Randy? You can’t even think straight in this stupid carb-depleted state you’ve gotten yourself into. Your workouts suck, you can’t get a pump to save your life, and now you’re dropping five IQ points a day to top it off.”
“明白了吗,兰迪?你让自己体内碳水化合物枯竭了,在这种状态下你甚至连头脑清醒地思考都无法做到。你的锻炼很低效,完全没有充血感了,而且IQ每天还会下降5点。”

“I had to lose some fat, Ron, what the hell was I supposed to do?”
“我必须得减点脂,教练,我该怎么办?”

“The show is still almost four months away, so there was no need to do anything drastic. Rushing a contest diet is never a good thing. I suggest dieting in stages, and the first stage is simply cutting out all the junk and switching to clean meals. That right there will help you drop a few pounds in a couple weeks with no loss in muscle size or strength.
“离比赛还有4个月,所以没必要走极端。匆匆忙忙上赛间饮食绝非好事。我建议分阶段减脂。第一阶段请扔掉垃圾食物,改吃健康食物。这样做可以让你在几周内减掉几磅,同时保持住肌肉和力量。”

In fact, giving your body cleaner-burning fuel all of a sudden often improves performance, just like putting higher-octane gasoline into your car. The main thing is that you need carbs to fuel muscular contractions, and you need them again after training to replace the glycogen you just depleted from your muscles.
实际上,突然给身体注入健康的热量来源往往会提升表现,就像给汽车注入了更高辛烷值的汽油一样。重要的是你需要碳水化合物来给肌肉收缩提供动力,以及练完后更新被肌肉耗竭的糖原。

Without taking in carbs at those two critical times, most bodybuilders will experience a rapid physical and mental decline. The Atkins Diet is fine for the Average Joe who sits at a desk all day and doesn’t do anything more physical than pick his nose, but I will argue all day long that it’s a horrible idea for bodybuilders.”
这两个关键时刻如果不摄入碳水化合物,大多数健美运动员会出现生理心理急速衰退现象。虽然阿特金斯饮食法适合在办公桌前坐一整天除了挖鼻屎什么体力活都不干的普通人,但我认为不适合健美运动员。

“But I don’t want to eat a lot of carbs when I’m dieting, right?”
“可是我在减脂期间并不需要吃一大堆碳水化合物吧?”

“No, not a lot of carbs. You want to gradually reduce your intake of complex carbs like rice, oatmeal, and potatoes and increase the amount of fibrous carbs like broccoli, cauliflower, green beans, artichokes, and spinach.
“是的,不需要吃一大堆。你需要逐渐减少大米、燕麦片、土豆等复合碳水化合物的摄入量,增加西兰花、花椰菜、青豆、菜蓟、菠菜等纤维碳水化合物的摄入量。

If you find you need more calories or your energy levels are dwindling, you can supplement with an MCT oil like Parrillo’s Cap Tri. But as far as I am concerned, carbs belong in your diet before and after training all the way up to the show.”
如果你发现自己需要更多热量或能量水平在逐渐下降,你可以补充帕里略Cap Tri之类的中链三酸甘油脂。但我个人认为,比赛开始前的这段时间你训练前后饮食里都要有碳水化合物。”

“Oh, I almost forgot,” Randy said. “Someone brought a few boxes of these to the dealership last week, I don’t know why they didn’t have them before Christmas, but I thought maybe your kids might want them.” He reached into his gym bag and pulled out a box the size of a laptop computer, wrapped in gold foil. I took it from him and read the label with mounting horror. Randy had re-gifted four pounds of Ghirardelli chocolates, knowing he couldn’t resist eating them – and certainly knowing I couldn’t either.
“哦,我差点忘了,”兰迪说,“有人上周带了几盒东西到店子里来,不知道为什么没在圣诞节前吃掉,我想你的孩子可能会喜欢。”他伸手从健身包里拿出一个盒子,手提电脑大小,外面包了一层金箔。我拿过来看了一下标签,吓得不轻。兰迪之前就转送过4磅吉尔德利巧克力,因为他知道自己忍不住想吃,也肯定知道我也忍不住。

“Bastard!” I spat through gritted teeth. Randy looked wounded, then reached out his hand.
“别这样诱惑我!”我咬牙切齿地说道。兰迪看上去比较伤,伸手想拿回巧克力。

“Sorry, I can just give them to someone else.” I drew the box close to me and covered it with one arm, stroking it with my other hand.
“不好意思,我可以把巧克力送其他人。”我把盒子往回一缩,用一只手臂护住,另一只手拍了拍。

“Don’t even think about it!” I hissed at him. Then, to the box containing untold calories and grams of fat and sugar, and scrumptious assorted chocolates, I purred, “My preciousssss.”
“想都不用想了!”我喝斥道。然后,看着这个装有大量热量、脂肪和糖的盒子以及美味的什锦巧克力,我咕哝道:“乖乖,真是好东西!”

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