Nutrition for Newbies - Part 1 by Christian Thibaudeau | 11/05/07
Tags:
Diet Strategy
Bodybuilding
"Bodybuilding "Bodybuilding is at least 80% nutrition" - in!e ironda "#utrition is 100%$ training is 100%$ re!oery is 100%" - Dorian &ates "'( you)re not gro*ing$ it)s li+ely your diet$ not your training$ that)s holding you ba!+" - Dr, ohn Berardi ' re.e.ber *hen ' *as getting into serious ly.i! li(ting training a(ter eery good *or+out ' *ould re*ard .ysel( *ith (ie burgers (ro. a lo!al (ast (ood 2oint, 3nd this *asn)t only an o!!asional thing$ either, ' ate li+e this retty .u!h all the ti.e, #ot surrisingly$ desite being retty strong$ ' basi!ally loo+ed li+e a ile o( (e!al .atter$ or or the 4i!helin .an)s (atter6 brother
' trained hard$ so.eti.es t*i!e a day, ' too+ eery sule.ent +no*n to .an$ yet ' still 2ust loo+ed li+e a (at guy *ho *ho li(ted *eights, *eights, hi!h is$ o( !ourse$ e9a!tly *hat ' *as, hy$ oh why *as *as ' not a lean$ .us!ular 3donis: as as it a geneti! geneti! !urse: #oe$ #oe$ 2ust old-(ashioned old-(ashioned lousy dietary dietary habits, ne o( .y (or.er !lients$ a ;)1" 1;5-ound ho!+ey layer$ had the oosite roble. he *ould train li+e a .ad.an ' .ade sure o( that6$ and a!tually .ade so.e de!ent strength gains he on!e surrised the #&
e told .e that he *as eating a lot$ so ' had hi. +ee a (ood diary o( eerything he ate (or a *ee+, >is eating atterns *ere e9a!tly as ' suse!ted he *as eating li+e a bird all day$ (ollo*ed by one big .eal in the eening, The big .eal .ade hi. (eel so (ull that he really belieed he *as eating a lot$ but his aerage daily !alori! inta+e *as only around 1700 !alories er day, This *as a young guy *ith a lightning-(ast .etabolis.$ *ho *as training t*i!e a day one *eight session$ one tra!+ session6 (our ti.es a *ee+, 1700 !alories *as barely enough to +ee hi. alive$ let alone allo* hi. to gain si?e ' !hanged his diet$ and he *ent (ro. 1;5 to 1@0 ounds in less than a year,
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The .oral o( these stories is that i( you)re training hard and not gaining .us!le$ then your nutrition lan assu.ing you een have a lan6 is not adeFuate, '( you hae the oosite roble. o( training hard and not being able to lose (at$ then the reason is robably the sa.e your diet su!+s #o .atter *hat$ i( your nutritional aroa!h isn)t oti.al (or your ob2e!tie$ you *on)t get the results you *ant, ith that in .ind$ this arti!le *ill sho* you the basi!s o( roer nutrition (or body !o.osition gaining .us!le and/or losing (at6, ( !ourse$ +no*ing the basi!s isn)t nearly enough, Sti!+ing to a .us!le-(riendly diet is hard$ hard *or+, 'n so.e *ays it)s een harder than training you !an usually .otiate yoursel( to train hard (or an hour or so$ a (e* ti.es a *ee+, Diet is di((erent, &ou hae to stay !o..itted and dis!ilined =G hours a day$ seen days a *ee+,
Controlling your !raings and urges !an be ain(ul, Beliee .e$ ' +no*, 't su!+s, 3(ter a hard day$ *hen you)re tired and stressed out$ that hal(gallon tub o( !ho!olate i!e !rea. starts to loo+ mighty (riendly, Hroer nutrition has its re*ards$ but the sy!hologi!al ri!e is high, That said$ i( you)re really *illing to ta+e the e9tra ste to*ard a!hieing your hysiFue goals$ then by all .eans$ read on,
hat 3re e Tal+ing 3bout: nderstanding ho* to lan an adeFuate body !o.osition or .us!lebuilding diet reFuires a basi! understanding o( a (e* basi! !on!ets, 4y ob2e!tie here is not to gie you a thorough !ourse on ea!h indiidual !o.onent o( a roer nutrition rogra.,
Hrotein a!h gra. o( rotein roides (our !alories, The *ord "rotein" !o.es (ro. a ree+ *ord .eaning "(irst" or "o( ri.ary i.ortan!e," Aor bodybuilders and strength athletes$ this nutrient is o( ri.ary i.ortan!e$ be!ause roteins are the building blo!+s o($ a.ong other things$ .us!le tissue, Hrotein is bro+en do*n into a.ino a!ids in the body$ and these a.ino a!ids are turned into .us!le ia a ro!ess !alled rotein synthesis$ or .us!ular anabolism (ro. another ree+ *ord .eaning "to build u" or "as!end," Hroteins a.ino a!ids6 .a+e u the .a2or ortion o( the solid art o( a .us!le, 3round =0-=5% o( the .us!le !ontent is rotein$ 70% is *ater and other (luids$ and the re.aining 5-10% !o.rise .us!le gly!ogen$ .inerals$ intra.us!ular (atty a!ids and other ele.ents, &ou don)t need to
.e.ori?e the roortions$ 2ust .aster the oint that rotein is the .ost i.ortant nutrient (or .us!ular gro*th, #o rotein$ no .us!le, 9a!tly ho* .u!h rotein is needed (or .a9i.u. gro*th: ood Fuestion, Studies hae sho*n oer and oer that a higher rotein inta+e is asso!iated *ith a .ore ositie nitrogen balan!e and a higher rate o( rotein synthesis, 'n other *ords$ the .ore rotein you eat$ the .ore .us!le you build, >o*eer$ it)s not that si.le, 3t so.e oint *e run s.a!+ into the la* o( di.inishing returns, n!e you)e rea!hed the .a9i.al a.ount o( rotein that your body !an use to build .us!le$ any additional rotein you s*allo* *illnot in!rease your rate o( .us!ular gro*th, That su!+s$ doesn)t it: ' .ean$ *ouldn)t it be great i( all *e had to do to build .us!le *as !onsu.e tons o( rotein: 'n no ti.e at all$ *e)d all be =50-ound shredded behe.oths en the girls Sadly$ *e are li.ited by our o*n natural bio!he.istry *hen it !o.es to being able to use rotein a.ino a!ids6 to build .us!le, Hrotein synthesis using rotein to build .us!le tissue6 is highly deendent on our hor.ones, >or.ones are !he.i!al .essengers that run through our body$ resonsible (or .a+ing the body "do things," ne o( these "things" is synthesi?ing rotein, The hor.ones .ainly resonsible (or sti.ulating this rogress are testosterone the .ale hor.one6$ gro*th hor.one >6$ insulin-li+e gro*th (a!tor-1 'A-16$ insulin$ and !ortisol, Testosterone dire!tly in!reases rotein synthesis$ and thus allo*s you to .a+e good use o( the rotein you 2ust ate, The .ore testosterone you hae in your body$ the .ore rotein you !an turn into .us!le, This is *hy so.e bodybuilders and other athletes use in2e!table testosterone or
syntheti! hor.ones steroids6 by arti(i!ially 2a!+ing u their hor.onal leel$ they in!rease their body)s !aa!ity to use rotein (or building .us!le, So.e eole hae naturally higher T leels than others$ *hi!h *ill allo* the. to build .us!le (aster than others$ ese!ially i( they !onsu.e .ore rotein, But the (a!t re.ains i( you)re not using anaboli! or androgeni! steroids and as a ne*bie$ you)d better not be6 then your body has a li.ited !aa!ity to use rotein (or .us!le-building$ and testosterone is the .a2or li.iting (a!tor, hat about >$ you as+: ne *ould !ertainly i.agine that a substan!e !alled "hu.an gro*th hor.one" *ould .a+e hu.ans grow. ell$ it does$ i( you)re a !hild$ but > is only .ildly anaboli! in adults$ .eaning that it only in!reases your !aa!ity to build .us!le by a s.all a.ount, >o*eer$ its sub-hor.one 'A-1 is highly anaboli!, 'A and > are rodu!ed in bursts 'A rodu!tion (ollo*ing a burst o( > rodu!tion6, 3s *ith other hor.ones$ the a.ount rodu!ed aries (ro. erson to erson$ and this !an also be!o.e a li.iting (a!tor *hen it !o.es to building .us!le, 'nsulin is o(ten said to be the .ost anaboli! .us!le-building6 hor.one, This is be!ause its .ain (un!tion is to tell the body)s "storage units" to oen u$ ull in "stu((" and store it, The .ain storage units are the .us!les$ lier$ and (at !ells$ and the "stu((" to be stored are the nutrients *e eat rotein$ !arbs$ (at$ et!,6, 'nsulin oens u those storage units$ but ea!h o( the. hae their o*n degree o( resonsieness to this hor.one, The .ore sensitie a unit is$ the easier it *ill oen u and store nutrients, 'n an ideal *orld our .us!le !ells *ould be suer sensitie$ and our (at !ells only slightly sensitie, This *ould surely (a!ilitate .us!le gain and .ini.i?e (at gain, Basi!ally$ the .ore sensitie your .us!le !ells are$ the
greater your .us!le-building otential *ill be, The .ore sensitie your (ats !ells are$ the greater your blubber-building otential *ill be e)ll !o.e ba!+ to this !on!et later on$ but (or no* 2ust .aster the oint that the .ore sensitie to insulin your .us!le !ells are$ the .ore a.ino a!ids you !an store in the.$ and there(ore the .ore you !an use to build ne* .us!le tissue, Ainally$ !ortisol is a hor.one that inhibits .us!le-building, #ot only that$ it !an a!tually de!rease .us!le .ass, 't)s *hat)s !alled a !ataboli! hor.one, 'ts role is to .obili?e nutrients get the. out o( their storage units6 so that the body !an .a+e (uel (ro. the., This also in!ludes .us!le !ortisol !an brea+ do*n .us!le tissue into a.ino a!ids$ *hi!h in turn !an be trans(or.ed into sugar glu!ose6 by the lier to be readily used (or energy, This is *hat *e !all catabolism sounds li+e "!annibalis."6, 't)s the oosite o( anabolis.$ and (or a bodybuilder$ it)s generally a Bad Thing, So it *ould see. that !ortisol is a bad hor.one, ell$ yes and no, 3!tually$ !ortisol is necessary during a *or+out$ be!ause it hels *ith energy rodu!tion$ as *ell as *ith the !aa!ity to !oe *ith hysi!al stress, >o*eer$ i( !ortisol leels are !hroni!ally eleated a(ter a *or+out$ the body stays in a !ataboli! brea+do*n6 .ode instead o( being in an anaboli! building6 .ode, This o(ten haens in indiiduals *ho are stressed out !ortisol is a stress hor.one it)s released *hen stress leels go u, 'ndiiduals *ho are under a lot o( stress *ill thus hae a harder ti.e using a lot o( rotein to build .us!le$ sin!e their body is in a !onstant state o( brea+do*n$ not building, 3s you !an see$ si.ly (eeding yoursel( tons and tons o( rotein *ill not ne!essarily .ean gaining .ore .us!le, er(eeding rotein !an also hae another do*nside i( rotein is the do.inant nutrient in your diet$ you run the ris+ o( your body adating to the use o( rotein as its .ain
energy sour!e, '( that haens$ your body *ill burn .ore rotein (or energy$ and *ill thus hae less o( it aailable (or .us!le-building uroses, The tri!+ is to in!rease your rotein inta+e until you rea!h the .a9i.u. a.ount (or oti.u. .us!ular gro*th, So ho* .u!h is that$ e9a!tly: 3s you robably understand by no*$ this is an indiidual thing, >o*eer$ .ost natural non-steroid using6 trainees *ill bene(it (ro. a rotein inta+e bet*een 1,=5 and 1,5 gra.s er ound o( body *eight, 4ore than that *ill robably not lead to any additional gains,
Hrotein is (ound ri.arily in ani.al rodu!ts su!h .eat$ oultry$ (ish$ shell(ish$ eggs$ .il+ and !heese, 3nd to insure you get enough Fuality rotein$ !he!+ into 4etaboli! DrieI,
Carbohydrates !arbs6 Carbs are the (irst o( the t*o "energy" nutrients, a!h gra. o( !arbs roide G !alories, The .ain (un!tion o( !arbs in the body is to roide a Fui!+ sour!e o( (uel (or hysi!al and .ental *or+, 't !an be stored in any o( the three .ain storage units o( the body in the .us!le and lier as gly!ogen but also as body (at,
Carbs are the body)s re(erred energy sour!e under .ost !ir!u.stan!es$ so i( su((i!ient a.ounts o( !arbs are resent in the diet$ it)s hard to "(or!e" the body to use (at (or (uel, 'n other *ords$ i( you eat a lot o( !arbs$ your blubber *ill li+ely stay right *here it is, Carbs also !ause the greatest insulin si+e o( all three .ain .a!ronutrients rotein$ !arbs$ (at6, 'n (a!t$ the eleation o( blood sugar leels !arbs are sugar6 is the .ain sti.ulus (or insulin release, This is both a ro and a !on insulin$ you re!all$ !an hel drie rotein and !arbs into the .us!le a ood Thing6 but it !an also sti.ulate (at storage a Bad Thing6, Aurther.ore$ as long as insulin leels are eleated$ it)s ne9t to i.ossible under nor.al !ir!u.stan!es to sti.ulate the release o( (atty a!ids (ro. the (at stores, This .eans that as long as insulin leels are high$ (at loss is al.ost i.ossible,
3ny other ti.e is not a good ti.e to !onsu.e a signi(i!ant a.ount o( !arbs$ as the insulin eleation *ill hae a negatie i.a!t on body !o.osition, &our insulin leel re.ains eleated (or u to G or 5 hours a(ter a !arb-ri!h .eal$ *hi!h !an bring (at loss to a standstill (or this eriod o( ti.e, 'n other *ords$ a high sugar .eal *ill not only dire!tly add (at to your body$ it *ill also reent (at use e((e!tiely$ turning you into a (at storing machine, 3lthough !arbs are your body)s re(erred (uel sour!e$ !arbohydrates aren)tessential the *ay .any a.ino a!ids and (atty a!ids are essential, This .eans that you !ould (un!tion roerly een on a diet o( zero!arbs the body *ould adat to other (uel sour!es and you)d do 2ust (ine, Carbohydrates !o.e in .any arieties, ithout going into too .u!h detail$ eery !arbohydrate (ro. ure sugar to *hole *heat is turned into glu!ose in the body, The .ain di((eren!e is the seed at *hi!h it)s turned into glu!ose, The (aster it turns into glu!ose$ the greater the insulin si+e *ill be be!ause .ore glu!ose *ill enter the blood strea. at on!e6, The seed at *hi!h a !arbohydrate or any (ood$ (or that .atter6 eleates blood sugar is .easured by the gly!e.i! inde9 '6, ery (ood is gien a se!i(i! ' nu.ber$ and the higher the nu.ber is$ the (aster it eleates blood sugar leels, hile not al*ays er(e!tly a!!urate$ it does gie us a !lue as to ho* .u!h a (ood *ill a((e!t insulin rodu!tion, But no need to be suer s!ienti(i! about it, '( your goal is body !o.osition in general$ the (ollo*ing rule alies •
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4ust-hae !arb sour!es green eggies bro!!oli$ !u!u.bers$ lettu!e$ sina!h$ !elery$ asaragus$ et!,6 Can-hae !arb sour!es other eggies e9!et otatoes6$ berries blueberries$ rasberries$ stra*berries$ bla!+berries$ et!,6 !!asional !arb sour!es ther (ruits
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Carbohydrate sour!es
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Aat a!h gra. o( (at roides @ !alories, et .e (irst .ention that (at is not eil 3t least not all (ats are, The "good" (ats are the essential (atty a!ids (atty a!ids that your body !an)t rodu!e itsel( and that are needed (or oti.al (un!tion, These (ats hae to !o.e (ro. your diet or sule.entation rogra., These essential (atty a!ids (all into t*o broad !ategories o.ega-J and o.ega-;, 4ost eole get lenty o( o.ega-; (ro. their diet$ ese!ially i( it)s ri!h in ani.al rotein sour!es, >o*eer$ o.ega-J de(i!ien!y is ery !o..on in #orth 3.eri!a$ .ostly be!ause (ish !onsu.tion is generally ery lo*, .ega-J (atty a!ids$ ese!ially the all-i.ortant D>3 and H3$ hae seeral bene(its *hen it !o.es to being healthy and building a .us!ular hysiFue,
.ega-J Aatty 3!ids •
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'n!rease insulin sensitiity$ *hi!h has ositie e((e!ts on both .us!le building (a!ilitating nutrient transort to the .us!le6 and (at loss redu!ing the a.ount o( nutrients stored as (at6, 'n!rease the body)s use o( (at (or (uel$ ese!ially *hen e9er!ising,
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'.roe nerous syste. re!oery/regeneration and (un!tion, '.roe !ardioas!ular health by i.roing blood (lo*$ redu!ing trigly!erides "bad" (atty a!ids6$ as *ell as the (or.ation o( laFue and blood !lots
Basal 4etaboli!
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4en B4< L ;; M 1J,7 9 *eight in +g6 M 5 9 height in !.6 N ;,8 9 age6 o.en B4< L ;55 M @,; 9 *eight in +g6 M 1,7 9 height in !.6 N G,7 9 age6 et)s ta+e$ (or e9a.le$ a =@-year-old .an$ 5)@" 175 !.6 and =07 ounds @G +g6 B4< L ;; M 1J,7 9 @G6 M 1,7 9 1756 N ;,8 9 =@6 B4< L ;; M 1=87 M =@7 N 1@7 B4< L 1G5J !alories This .an *ould burn 1G5J !alories in a =G-hour eriod$ *hile doing absolutely nothing, Deending on your daily a!tiity$ your a!tual Daily nergy 9enditure D6$ or the a.ount o( !alories you burn in a day$ *ill ary, &ou !an esti.ate this a.ount by .ultilying your B4< by an "a!tiity" (a!tor, 1,0 sedentary do nothing all day but eat otato !his and *at!h
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T6 1,= ery light a!tiity des+ 2ob$ no training$ so.e *al+ing6 1,G light a!tiity no training$ 2ob .ight reFuire so.e light hysi!al
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labor6 •
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1,; .oderate a!tiity .ost o( us a hysi!ally unde.anding 2ob$ but training on a regular basis6 1,8 high a!tiity daily training lus a so.e*hat hysi!ally a!tie 2ob or li(estyle6 =,0 ery high a!tiity t*i!e-a-day training$ sorts M training, or training M a ery de.anding 2ob6 So in our e9a.le$ i( our 1G5J-!alorie sub2e!t is .oderately a!tie$ his D *ould be around =J=G !alories er day 1G5J 9 1,;6, This .eans that he needs to !onsu.e =J=G !alories er day$ 2ust to .aintain his hysi!al status quo neither gaining nor losing *eight6,
&ou should re.e.ber$ again$ that these are only aro9i.ate (igures, 't)s better than guessing$ but it)s only really re!ise *ith "nor.al" indiiduals, '( you)re a .eso.orh naturally ery .us!ular and lean6$ (or e9a.le$ this (or.ula tends to underesti.ate your !alori! e9enditure by around 10%, 't)s still a *or+able (or.ula$ though it .ight reFuire so.e tin+ering and t*ea+ing, 3nother *ay to establish your D is to re!ord eerything you eat (or a *ee+$ then !al!ulate your !alori! inta+e, '( you neither gained nor lost any *eight in that 7-day eriod$ then you basi!ally ate at your D, This .ethod$ although a bit .ore re!ise$ !an be a real ain in the ass$ so .ost eole should sti!+ to the !al!ulation and ad2ust their !alori! inta+e deending on ho* their body is resonding,
Nutrition for Newbies - Part 2 by Christian Thibaudeau | 11/0;/07
Tags:
Diet Strategy
'n art 1 o( #utrition (or #e*bies$ Coa!h Thibs gae you the rundo*n on the big J .a!ronutrients$ along *ith so.e in!redibly use(ul in(o on (atty a!ids$ !ortisol$ and the basal .etaboli! rate B4<6, >e also told you *hi!h (oods to eat and *hi!h (oods to aoid, #o* he)s going to (ill your belly and .ind *ith 1G nutritional nuggets and gie so.e !on!rete adi!e on ho* to a!!o.lish al.ost any hysiFue goal you .ight hae, hy-o-*hy didn)t *e hae so.ething li+e this *hen *e *ere (irst starting out: N The ditors
Nutrition Nuggets
>ere are so.e additional nutritional guidelines that *ill aly under .ost !ir!u.stan!es, These si.le things *ill allo* you to get a better gras o( this dieting thing$ and attain oti.al hysiFue trans(or.ation results,
1 – Measure and write down everything, at least in the beginning. 3 roer nutrition rogra. is about Fuality and Fuantity, &ou should eat a !ertain a.ount o( good (ood to .eet your needs and build that great body, '( you drasti!ally undereat$ you ris+ losing .us!le and strengthK oereat and you)ll ile on .ore (at than .us!le, '( your goal is to build .us!le$ you .ust eat enough to sti.ulate .a9i.u. gro*th$ but not so .u!h that you be!o.e (at, '( you re(er to get ried you)ll need to hae a big enough !alori! de(i!it that you)ll ta into your (at stores (or energy$ but not so great that you end u eating a*ay your .us!le, 'n both !ases there)s a !onstant you hae to ingest an a.ount o( !alories *ithin a !ertain range to get the results you *ant, >o* !an you do this i( you don)t een +no* ho* .any !alories and gra.s o( rotein$ !arbs$ and (at you)re getting ea!h day: &ou .ight thin+ you)re getting J000 !alories er day$ *hen really you)re getting only =000 or less or you !ould do the oosite and drasti!ally underesti.ate your inta+e6, '( you don)t hae at least a good idea o( *here you)re at$ ho* !an you tell you)re *here you need to be: That)s *hy you need to re!ord the (ood you eat on a daily basis and !al!ulate your nutritional inta+e, &ou !an buy the AitDay so(t*are to hel you re!ord and !al!ulate this, 'n an ideal *orld$ you *ould al*ays !al!ulate your (ood inta+e to +no* e9a!tly *hat you)re getting, By doing so$ it)s (airly easy to .a+e ad2ust.ents raidly, ' !an understand i( you don)t *ant to do this year round$ it gets tedious a(ter a *hile$ and there are only so .any hours in
the day, >o*eer$ do it (or at least the (irst .onth o( your "body !o.osition eating" hase, 3t the ery least$ you)ll get a retty a!!urate idea o( ho* .any !alories and nutrients your (aorite (oods !ontain,
2 – Use the 1-2 rule. '( you)re in a (at loss hase$ you should !onsu.e bet*een 10 and =0% (e*er !alories than your D a greater de(i!it than that *ill lead to .us!le loss6, '( you)re in a .ass gaining hase$ !onsu.e bet*een 10 and =0% more !alories than your D you don)t need .ore than that to gro* oti.ally$ and .ore *ill lead to .ore (at than .us!le gain6, So i( your D is J000 !alories$ you should !onsu.e bet*een =G00 and =700 !alories er day i( you)re trying to lose (at$ and JJ00 to J;00 i( you)re trying to add .us!le .ass,
! – The less body fat you "arry, the #ore "arbs you "an eat without gaining fat. eaner indiiduals hae better insulin sensitiity$ so they don)t tend to store !arbs as (at as easily as (atter indiiduals, Carb inta+e should thus re.ain on the lo* end unless you)re at less than 10% body (at, #o*$ this doesn)t .ean that you should !onsu.e no !arbs at all although (or (at loss uroses this is a ery e((e!tie *ay to eat6$ but at least .ini.i?e !arb inta+e, '( you de!ide to +ee !arbs in your diet$ be sure to !onsu.e only "good !arbs" eggies and so.e (ruits$ ese!ially berries, Host-*or+out !arbs in the (or. o( a sha+e li+e 4ag-10I are also a!!etable6, Be sure also that you eat the. at the aroriate ti.es, 3s .entioned earlier$ the "sa(est" ti.es to eat !arbs are at brea+(ast and right a(ter a *or+out at these ti.es your .us!les are naturally .ore insulin sensitie and are .ore li+ely to store those !arbs in the .us!le as gly!ogen rather than as (at,
$ – Thin% whole food. The !loser a (ood is to its natural state$ the better it is (or you, This holds true (or both health and body !o.osition uroses, nder .ost !ir!u.stan!es$ i( it !o.es in a bo9 or a !an$ don)t eat it,
& – 'heat Meal hen you start to eat a .us!le-(riendly diet$ *ait 1G to =1 days be(ore haing a "!heat .eal," 't ta+es at least this long to get used to any ne* attern o( eating, '( you !heat too o(ten$ you)ll sti!+ *ith your old habits, ating a good diet *ill al*ays see. li+e a !hore$ reFuiring (or!ed dis!iline and the (eeling o( sa!ri(i!e$ instead o( be!o.ing a *ay o( li(e that is en2oyable,
( – )eloading*'heating On!e you)re *ell set in your good eating habits$ you should hae a "reloading/!heating" eriod lasting any*here (ro. one .eal to one (ull day eery 5-1G days deending on your degree o( leanness, '( you)re (at by body !o. standards6 at 15% body (at or .ore$ you should li.it yoursel( to 1-J !heat .eals hal( a day6 eery 10-1G days, '( you)re bet*een 10 and 15% you !an hae that hal( day !heat eery 7 days$ and i( you)re under 10% you !an hae a (ull !heat day eery 7 days or hal( a !heat day eery 5 days,
+ – o not #a%e u for an unlanned binge by s%iing #eals. 3 lot o( eole *ill eat an unlanned !ray .eal$ (eel guilty about it$ and then either not eat (or the rest o( the day$ or be!o.e e9tra drasti! the ne9t day, en *orse$ they .ight (eel li+e eating 2un+ later in the day$ so they don)t eat anything at all be(ore that basi!ally (asting (or al.ost the *hole day6 thin+ing that this *ill reent (at gain,
This is 2ust stuid, 'n (a!t$ these t*o .ista+es are *orse than the binge itsel(, #ot eating (or a *hile staring yoursel( (or 10 hours6 be(ore eating a 2un+ .eal *ill ut your body in (at storage .ode$ and you)re a!tually .ore li+ely to store the 2un+ in your trun+ than i( you had not stared yoursel(, Aurther.ore$ staring yoursel( is li+ely to .a+e you eat een .ore !ra be!ause you)ll be .ore hungry than i( you had eaten your nor.al .eals, S+iing .eals a(ter an unlanned binge is no better$ ese!ially i( you de!ide to stare yoursel( the day a(ter a binge to ".a+e u (or it," This *ill !reate a i!ious !y!le by staring yoursel( you)ll a!tually in!rease the (eeling o( hunger and you)ll hae huge 2un+ (ood !raings, &ou then .ight gie in to those !raings by bingeingK this *ill .a+e you (eel guilty so you)ll on!e again stare yoursel($ et!, 3(ter an unlanned !heat$ go ba!+ to your regular diet immediately , 3!!et your .ista+e$ lie *ith it$ and do your best not to let it haen again, Don)t !o.ound a .ista+e by trying to !ounter it *ith another .ista+e,
– Poli/uin0s io# 3 *hile ago ' had the oortunity to listen to Coa!h HoliFuin gie a resentation in *hi!h he tal+ed about diet, >e on!e again e9lained his basi! diet rin!ile "'( it doesn)t (ly$ s*i. or run$ or i( it)s not a green egetable$ you don)t eat it," ne oor du..y as+ed$ "hat about bagels$ Coa!h: 3re bagels o+ay:" ' thought that !oa!h H *ould ruture a blood essel$ but he .erely as+ed$ "Do bagels (ly: Do they run or s*i.: 3re they green: #o: ell$ then don't eat them!"
3 – 4t0s i#ortant to eat a wide variety of foods.
'( you oer-!onsu.e one se!i(i! (ood$ (or e9a.le i( you eat !hi!+en G ti.es a day$ eery day$ you)ll eentually deelo an allergy or intoleran!e to it, 3 (e* years ago$ ' *as !oa!hing a *eightli(ting tea. at the Puebe! a.es, 't *as held in a re.ote art o( the roin!e and *e *ere !on(ined to the !o.etition site and our dor.itory (or a *ee+, They gae us 5 (ood ite. ti!+ets (or eery !a(eteria .eal J er day6, a!h ti!+et gae us one o( eery (ood ite. aailable, Aor .ost eole that *ould be one drin+$ a .ain !ourse nor.ally asta6$ side dishes eggies$ gray6$ a desert and a ie!e o( (ruit, >ardly any o( the (ood ite.s had any rotein$ so (or a *ee+ ' *ould as+ (or (ie .il+ !artons$ three ti.es a day$ to get .y rotein, By the end o( the *ee+ ' had be!o.e seerely la!tose intolerant &ou .ight not deelo a (ull blo*n (ood allergy$ but een a .ild one that you .ight not een (eel6 !an hae negatie i.a!ts on your body, hen you)re intolerant to a (ood$ een .ildly$ eating it reresents a stress on the body, So *hen you eat that (ood it *ill raise !ortisol leels, 3s you .ay re!all$ !ortisol !an lead to !atabolis. .us!le brea+do*n and loss6$ and it !an also (a!ilitate the storage o( (at on your abdo.en, Double ungood,
<'D E ST3E 'T> <# S33D 3#D S3TD H3#T, C>'CE# ST C3#)T C4HT,
So rotate your (ood !hoi!es, This is ese!ially i.ortant (or rotein sour!es$ sin!e arious (oods hae di((erent a.ino a!id ro(iles, Don)t li.it yoursel( to dry broiled !hi!+en breasts eat bee($ or+$ sal.on$ enison$ bu((alo$ ostri!h$ +angaroo,,, you get the idea,
1 – 5#all and fre/uent feedings are better than large, infre/uent ones. ' really thought that .ost eole these days +ne* this already$ but *hen ' sea+ to ne* !lients '). al*ays ba((led that .any o( the. don)t, 't)s Fuite si.le$ really, &our body !an better absorb nutrients *hen you ingest the. in s.all but (reFuent doses$ and it (a!ilitates a ositie nutrient-artitioning e((e!t .ore nutrients stored in the .us!le and less in the (at !ells6, ating s.aller$ .ore (reFuent .eals reents energy s*ings and big !rashes by .aintaining a .ore stable blood sugar leel no big us or do*ns6$ +ees you (ro. getting bloated (ro. stu((ing yoursel($ and staes o(( those hunger angs that hit you *hen you haen)t eaten (or a *hile, The botto. line is that (or body !o.osition uroses and your health$
s.aller but .ore (reFuent (eedings 5 to 8 .eals a day6 are the *ay to go,
11 – 6at rotein at every feeding. Hrotein is the building blo!+ o( .us!le, The .ore you !an absorb and use$ the .ore .us!le you)ll build, AreFuent rotein (eedings allo* (or oti.al rotein absortion, They also oti.i?e .us!le building by allo*ing you to hae a !onstant suly o( a.ino a!ids aailable, hen no rotein is aailable$ the .us!le-building ro!ess !o.es to a halt, To .a9i.i?e gro*th$ .a+e sure you eat at least so.e rotein eery ti.e you eat,
12 – 6at brea%fast. hen it !o.es to body !o.osition uroses$ brea+(ast is the .ost i.ortant .eal o( the day yeah$ ' +no* you)e heard it be(ore, Shut u$ be!ause you)re going to hear it again6, Airst o( all$ it)s ne!essary to brea+ the nightly (ast *hen you *a+e u$ deending on the ti.e o( your last .eal$ you)e been *ithout (ood (or 8-1= hours$ or een . ore, This leads to a !ataboli! .us!le *asting6 state$ or at the ery least$ it stos .us!le gro*th in its tra!+s, To .a9i.i?e .us!le-building$ you need to brea+ that (ast as soon as ossible, This reFuires eating a good brea+(ast, Aailure to do so *ill +ee the .us!le gro*th ro!ess halted and it .ight een lead to .us!le loss due to an eleation o( the stress hor.one !ortisol staration is yet another (or. o( stress6, Chroni!ally eleated !ortisol leels .a+e it all but i.ossible to build .us!le$ and also !auses abdo.inal (at gain, Bad ne*s, hen it !o.es to losing (at$ s+iing brea+(ast has another do*nside it has been sho*n that those *ho s+i brea+(ast tend to hae a .u!h
greater daily !alori! inta+e, 'n other *ords$ s+iing brea+(ast sti.ulates your hunger during the rest o( the day$ leading to oereating, n the other hand$ haing a good-si?ed brea+(ast drasti!ally redu!es hunger and (ood inta+e during the rest o( the day,
The botto. line i( you *ant to be lean and .us!ular$ don)t s+i brea+(ast
1! – on0t negle"t the ost-wor%out window of oortunity. The se!ond .ost i.ortant .eal in your .us!le-building day is the one right a(ter you train, Si.ly ut$ .us!le gro*th !annot o!!ur be(ore the re!oery ro!ess starts, To seed u the onset o( that ro!ess you .ust bring nutrients to the .us!le 3S3H,
The (aster the ne!essary nutrients are deliered to the .us!le$ the (aster you)ll re!oer and the .ore .us!le you)ll build, So right a(ter your *or+out you *ant to send rotein and !arbs .ore or (e*er !arbs deending on your dieting hase6 to your .us!les by se!ial deliery$ so they !an get gro*ing i..ediately, hile a solid (ood is better than nothing right a(ter your *or+out$ it)s not *hat your .us!les need, Solid (ood needs to be digested$ so it .ay ta+e = or .ore hours be(ore the nutrients are shied to the .us!le tissue, Aast-absorbed nutrients in the (or. o( a ost-*or+out sha+e 4ag-10I (or e9a.le$ *hi!h *ill be dis!ussed .ore in deth in the sule.ent art o( the series6 !an be aailable (or .us!le-building *ithin 15-J0 .inutes, 3(ter a *or+out *e hae a G5 to ;0 .inute *indo* o( oortunity (or enhan!ed .us!le-building, Don)t .iss it, ae a ost-*or+out sha+e,
7est iets for 8osing 9at There are three .a2or dieting strategies (or (at loss !arb-do.inant diets *here (at is .ini.i?ed$ (at-do.inant diets *here !arbs are .ini.i?ed$ and balan!ed diets *here both (at and !arbs roide a si.ilar a.ount o( energy, 3s a rule o( thu.b$ (atter indiiduals and natural endo.orhs "hus+y eole"6 *ill resond better to the lo*-!arb aroa!h$ *hereas leaner indiiduals and natural e!to.orhs "s+inny eole"6 *ill do better on a higher !arb inta+e, 4eso.orhs$ eole *ho are naturally lean and .us!ular$ do *ell on all +inds o( diets$ but see. to resond best to a balan!ed aroa!h, a!h tye o( diet !an loo+ so.ething li+e this
8ow-'arb • • • •
Calori! inta+e is set at 10 to =0% under .aintenan!e D6 Hrotein is set at around 1,=5 to 1,5 er ound o( body *eight Aat !o.rise @0 to 100% o( the energeti! nutrients Carbs !o.rise 10% or less o( the energeti! nutrients '( so.ebody is =00 ounds and has a D o( J000 !alories$ it gies hi.
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3 !alori! inta+e o( =G00 to =700 !alories =50 to J00g o( rotein =00 ounds 9 1,=5 to 1,56 (or 1000 to 1=00 !alories >e no* has 1=00 to 1500 !alories to "send" in energeti! nutrients !alori! inta+e .inus rotein !alories6 Aat *ould be set at 1100 to 1G00 !alories 1== to 155 gra.s6 Carbs *ould be under J0 gra.s
8ow-9at • • • •
Calori! inta+e is set at 10 to =0% under .aintenan!e D6 Hrotein is set at around 1,=5 to 1,5 gra.s er ound o( body *eight Aat !o.rise around 10 to =0% o( energeti! nutrients Carbs !o.rise 80 to @0% o( energeti! nutrients '( so.ebody is =00 ounds and has a D o( J000 !alories it gies hi.
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3 !alori! inta+e o( =G00 to =700 !alories =50 to J00 gra.s o( rotein =00 ounds 9 1,=5 to 1,56 (or 1000 to 1=00 !alories >e no* has 1=00 to 1500 !alories to "send" in energeti! nutrients !alori! inta+e .inus rotein !alories6 Carbs *ould be set at around 1000 to 1J50 !alories =50 to JJ5 gra.s6 Aat *ould be set at =00 to G00 !alories around G0 to 50 gra.s6
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Calori! inta+e is set at 10 to =0% under .aintenan!e D6
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Hrotein is set at around 1,=5 to 1,5 gra.s er ound o( body *eight Aat and !arbs are both roiding around 50% o( the energeti! nutrients Aat and !arbs should neer be .i9ed in a single .eal only hae rotein M !arbs or rotein M (at .eals$ nor.ally three o( ea!h6 '( so.ebody is =00 ounds and has a D o( J000 !alories it gies hi.
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3 !alori! inta+e o( =G00 to =700 !alories =50 to J00 gra.s o( rotein =00 ounds 9 1,=5 to 1,56 (or 1000 to 1=00 !alories >e no* has 1=00 to 1500 !alories to "send" in energeti! nutrients !alori! inta+e .inus rotein !alories6 Carbs *ould be set at around ;00 to 750 !alories or 150 to 185 gra.s Aat *ould be set at around ;00 to 750 !alories or ;5 to 85 gra.s
Mus"le ain dvi"e 'n .y e9ert oinion$ the best gains are a!hieed *hen one is eating !lean year round, ' (ind it idioti! *hen eole resort to eating 2un+ (ood 2ust (or the sa+e o( "bul+ing u," hen atte.ting to build .us!le$ an indiidual should eat the sa.e *ay as i( he *ere trying to lose (at$ but *ith an in!reased !alori! inta+e 10-=0% aboe D6, So let)s ta+e the sa.e e9a.le as aboe =00 ounds$ D o( J000 !alories6
8ow-'arb • • • •
Calori! inta+e is set at 10 to =0% aboe .aintenan!e D6 Hrotein is set at around 1,=5 to 1,5 gra.s er ound o( body *eight Aat !o.rise @0 to 100% o( the energeti! nutrients Carbs !o.rise 10% or less o( the energeti! nutrients '( so.ebody is =00 ounds and has a D o( J000 !alories it gies hi.
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3 !alori! inta+e o( JJ00 to J;00 !alories =50 to J00 gra.s o( rotein =00 ounds 9 1,=5 to 1,56 (or 1000 to 1=00 !alories =000 to =;00 !alories to "send" in energeti! nutrients !alori! inta+e .inus rotein !alories6 Aat *ould be set at 1800 to =;00 !alories =00 to =@0 gra.s6 Carbs *ould be under J0 gra.s
8ow-9at • • • •
Calori! inta+e is set at 10 to =0% aboe .aintenan!e D6 Hrotein is set at around 1,=5 to 1,5 gra.s er ound o( body *eight Aat !o.rise around 10 to =0% o( energeti! nutrients Carbs !o.rise 80 to @0% o( energeti! nutrients '( so.ebody is =00 ounds and has a D o( J000 !alories it gies hi.
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3 daily !alori! inta+e o( JJ00 to J;00 !alories =50 to J00 gra.s o( rotein =00 ounds 9 1,=5 to 1,56 (or 1000 to 1=00 !alories =000 to =;00 !alories to "send" in energeti! nutrients !alori! inta+e .inus rotein !alories6 Carbs *ould be set at around 1;00 to =J00 !alories G00 to 575 gra.s6 Aat *ould be set at 500 to ;00 !alories around ;0 to 70 gra.s6
7alan"ed • • • •
Calori! inta+e is set at 10 to =0% aboe .aintenan!e D6 Hrotein is set at around 1,=5 to 1,5 gra.s er ound o( body *eight Aat and !arbs are roide around 50% o( the energeti! nutrients Aat and !arbs should neer be .i9ed in a .eal only hae rotein M !arbs or rotein M (at .eals$ nor.ally three o( ea!h6 '( so.ebody is =00 ounds and has a D o( J000 !alories it gies hi.
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3 !alori! inta+e o( =G00 to =700 !alories
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=50 to J00 gra.s o( rotein =00 ounds 9 1,=5 to 1,56 (or 1000 to 1=00 !alories >e no* has =000 to =;00 !alories to "send" in energeti! nutrients !alori! inta+e .inus rotein !alories6 Carbs *ould be set at around 1000 to 1J00 !alories =50 to J=5 gra.s6 Aat *ould be set at around 1000 to 1J00 !alories 110 to 1G5 gra.s6
'on"lusion Training is easy (or us$ be!ause it)s our assion, But *hat searates those *ho are serious about !hanging their body and those *ho aren)t is the Fuality o( their nutrition rogra., Training reFuires J-5 hours o( e((ort er *ee+$ *hile dieting trans(or.s the *hole ro!ess into a (ull-ti.e 2ob, But it)s this a.ount o( dedi!ation that really sho*s us *ho the su!!ess(ul eole *ill be, ill you be one o( the.:
