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Food is more anabolic than any steroid. Eat & than eat some more. Eat clean & u will grow...muscle.
Here is how I generally eat..(great read)

SPELLING IT OUT

Here are two simple guidelines that may help put a proper eating procedure in order. After a while, eating right will seem like the most natural thing in the world.

One: Eat Protein At Every Meal.

I can't make it any simpler than this. As a bodybuilder, you MUST make protein your main priority. That doesn't mean you need to eat skinless chicken breasts three times a day. It just means that a bowl of pasta isn't a meal. Eating crap just because you're hungry is worse than not eating at all.

And two...

Follow The Old Rule of Protein Grams.

Way back when, someone wrote that a good guideline of protein consumption was one gram per pound of bodyweight. At first it was accepted, then repeated, and before long, everyone assumed it was an indisputable fact. Then came the scientists. They discussed it. Disagreed with it. And eventually discredited it -- for no other reason other than they weren't satisfied with the "non-scientific" reasoning. Well, as it turns out, the one gram of protein per pound of bodyweight isn't a bad rule after all. Of course, it's an estimate. But if you shoot for it, and get close, you'll be in the right range.

One gram per pound may seem simple enough but to those who've been following a "normal" diet will attest, that's a LOT of protein. But by making this a priority it automatically keeps the fat and carbs in check.

Some skeptics argue that 200 grams of protein for a 200 pound bodybuilder isn't enough and that if you want maximum gains you must eat massive amounts of protein. That's just dumb. The body can only utilize so much protein at a time -- which led some of the old timers to believe more than 25 grams each meal was excessive and that the excess will be turned to waste. Again, this is just conjecture, but it's in the ballpark. You need to "shower" your muscles with protein, but once a cup is full, it's full. Pouring more into it will do no good.

For those who need a detailed plan, here's an example of a "bodybuilders" diet.

Portions are determined by one's goals.

Breakfast:
Eggs, Bacon, Sausage or Ham, High Fiber Cereal, Coffee

Afternoon snack:
MRP or homemade protein shake

Lunch:
Turkey or Roast Beef Sandwich

Afternoon Snack:
Nuts or hard boiled egg or a piece of cheese or some fruit

Dinner:
Fish or Beef with large salad

Late night snack:
Protein bar with glass of milk

This diet isn't mystical or magical. It doesn't have a trendy name or macho title. It's just eating. It's only one example of a sensible diet for anyone looking to make the most of their bodybuilding goals. There are millions of variations. This is meant as nothing more than a starting point toward getting on track toward proper eating. Of course, I could say stuff like, substitute meal one with nothing but meat and on the following day, every other week, eat brussel sprouts every third hour and blah, blah, blah blah blah. I hate that ****.

A popular question among many novice bodybuilders concerns gaining bulk. They want more size and they want it yesterday. I can't tell you how many people have told me they can't gain weight no matter what they do. They've tried every diet and every supplement and nothing works. Well, I have the answer. It's foolproof and guaranteed. Everyone who has followed this advice has gotten bigger. But you must follow the instructions implicitly! No variations or deviations of any kind!

Do this, and you will definitely grow.

Eat more.

Right about now, you may be saying; "what are you, some kind of wise ***?"

Well, yeah, I am, but one thing has nothing to do with the other.

No matter what anyone tells you, you must increase calories in order to get bigger. You CAN NOT gain size without doing so.

PERIOD!

Now for those of you who need further edification, this is not a justification to eat gobs of junk food. The simple key is to follow the guidelines of a healthy diet and simply crank up the quantity.

I apologize for the lack of convolution. Maybe you wanted a detailed diet plan that has you eating strange foods at weird intervals along with the latest poly-nucleac razzmatazz super supplement which will insure MUSCLE GROWTH BEYOND YOUR WILDEST DREAMS!!!!

Just pretend. The end result will be the same.

So how long will it take to get bigger? As long as it will take not to get bigger. Don't worry so much about "when" as "how." Do what it takes and stop waiting for easy answers.

EAT ALL YOU WANT -- AND STILL LOSE FAT!

Diet plans come and diet plans go, yet one thing remains the same. Taste and hunger are powerful forces. They're a desire and they're a need. Attempting to reject that need in an effort to lose fat can only lead to failure and disappointment. Although just about everyone would like to shed some extra flab, at times it seems to be a near impossibility and that lean muscular look continues to elude.

Isn't it funny how once hunger pangs have been quelled, that's the time we realize the need to eat right? That's why you hear so many people say they're going to start their diets tomorrow, or next week, or after the New Year. The intention may be sincere but the days are long and when hunger sets in, there's only so much willpower one can muster before the cravings become too great.

Instead of using denial as a method for staying on track, a more effective and realistic tactic would be to adopt an eating plan that allows you to eat good tasting food and still stay within your bodybuilding goals. This is the premise behind many of the low carb diets. The idea of eating steaks and cheeseburgers and rack of lamb is very appealing, yet it becomes quickly apparent that without carbohydrates, the food choices are very limiting which is exactly the reason why many people lose weight on low carb diets.
With less food to choose from, the less you tend to eat -- which leads to eating less overall calories. The problem with this game plan is what causes the downfall. Sooner or later, you just have to eat a piece of bread or a bowl of pasta! And when you do that, the diet is blown.

A more practical approach is to stick to a variety of foods that are filling and offer a high ratio of nutrients with the emphasis on protein. In this way, you can apply and adhere to a more "normal" eating lifestyle. As long as you don't binge or eat total junk food (sweets and snacks with empty calories), it's possible to eat what you enjoy and as much as you need.

The following is a list of 20 foods which fit the bill perfectly. They're nutrient dense and each choice is meant to serve the purpose of either providing maximum energy or muscle building protein. They also taste good. And let's face it, that counts!

1) Salmon

Besides being an excellent source of protein, salmon is abundantly rich in heart healthy omega-3 oils. Omega-3's have been shown to lower LDL levels (the "bad" cholesterol), improve the immune system and help the body utilize body fat for fuel. Salmon is also high in Vitamin B12, which helps in the metabolism of carbohydrates.

2) Oatmeal

The bran found in oatmeal helps eliminate toxins from the digestive tract and assists in the removal of fat before it's digested by clinging to the fat particles and pushing them through the intestines unabsorbed. Oatmeal can be eaten alone or added to a wide variety of foods. Homemade oatmeal cookies with added protein makes a wholesome high protein treat.

3) Eggs

If it were possible to concoct the perfect food, it wouldn't be much different from the good old egg. Eggs are pure high quality protein but their advantages don't stop there. The yolks, which many a health conscious individual discards, contain mono and polyunsaturated fat (the "good" fat) as well as a hefty dose of lecithin which helps to emulsify body fat. Eggs also contain vital lipotropics such as DHA as well as lutein and carotenoids. Many experts believe eggs are also anabolic due to the cholesterol content. (All cell growth requires cholesterol). And one egg contains only 75 calories. They're are also extremely economical, making them a "must have" for anyone interested in growing muscle and losing fat.

4) Broccoli

It may not be on everyone's list of favorites, but broccoli is one mighty nutritious food. High in vitamins C, E and A, it's also rich in sulforaphane which has been shown to inhibit cancer growth. Try cooking it in olive oil and garlic and you may change your mind about the taste of broccoli.

5) Soups

Many soups contain beans and vegetables making it a filling and nutritious adjunct to a meal or as a "light" meal all on its own. Just watch out for canned soups which tend to have an excess of 1000mgs of sodium per serving!

6) Salads

Sufficient roughage is a must for proper digestion when on a reduced calorie diet. A common mistake among dieters is to eat salad without an accompanied side dish. Lettuce is mostly water and digested quickly, leaving you with hunger pangs shortly afterward. Salads are best with a meal because they "take up room" in the stomach and prevent overeating.





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