Bodybuilding & Nutrition?
February 9, 2010 by admin
Filed under Bodybuilding Nutrition
I have started training with a new trainer and this is what he gave me for my Meal Plan (6 days a week)….
Meal 1 1/2 cup cottage cheese or 1/2 cup egg whites/1 cup GoLean or 1 cup Muslix/ 1 cup milk
Meal 2 150g of tuna/cod or salmon or 1.5 cups cottage cheese/150g yams or 1 small pita/ 200g vegetables
Meal 3 1/2 cup cottage cheese or 1/2 cup egg whites
Meal 4 150g tuna/cod or salmon/150g yams/200g vegetables
Meal 5 Shake (1-2 scoops Xtreme Power Whey)/apple or 140g berries
Drink min. 3L water a day.
Now i don’t eat chicken or meat so thats why he has me consuming fish everyday….is this safe…it sounds a bit odd to me??? I’m 5 ft and 95lbs….and begining to get into building more muscle….currently I’m into figure looking to go into building…any thing that sounds or looks off to anyone can you let me know what I might do differently….thanx
Fish everyday? Absolutely not! I guess he hasn’t read about the potential for consuming too much mercury. Nuts, dairy, and soy can help compliment your protein consumption. Fish should be no more than twice per week, regardless of the type. One good whey protein drink a day and a combination of the other protein sources can be more than adequate.
Keep in mind, eggs are not bad for you. I personally don’t strain out the yolks, as they have very good fats in them, in a perfect ratio to the bad fats. I would include some yolks in the egg portion of your diet.
I don’t know if you are a guy or girl. However, adding muscle can be very easy and you don’t need to consume gobs of protein and spend too much time in the gym. I am curious to the amount of cardio prescribed by your trainer. It should be minimal…for gaining muscle. Read up on Mike Mentzer’s training methods, employ his methods, and the muscle will pile on.
Good luck!!
A Rant: Why We REALLY Overeat
December 26, 2009 by admin
Filed under Bodybuilding Nutrition, Fat Burning Tips
[ Note: I enjoyed this post by fitness and nutrition author Jon Benson so I am passing it on to you. No worries, I have his permission to share it with you. ]
Fair warning … this one is a rant. It’s probably a bit long, but take the time to read it.
I have some things to get off my chest … and a lot of people reading this will find it refreshing.
We have a problem in this country… hell, this world… with people overeating.
Obviously overeating is one of the primary reasons people are struggling with bellyfat and excess bodyweight in general. The solution to this problem is not “don’t eat so much”, although that is the end goal.
The solution is to really, REALLY understand how your body uses fuel and how to create a dietplan that allows you to take advantage of it.
First, my rant.
You want to know why 99% of the people who fail to see results from my dietplans… or any dietplan for that matter… REALLY fail?
They do not understand how smart and powerful their bodies really are.
Look… no dietplan on earth will allow you to eat whatever you want every day. That’s fatloss suicide.
No pills will cure this. No surgery.
Only this will cure it:
Use your body’s own internal appetite mechanisms to your advantage.
I receive hundreds of emails every day from people who see results from my Every Other Day Dietplan.
But I won’t lie to you: I also get emails from people who do not.
Welcome to the real world, right? Some people succeed, others do not. It’s the same story no matter what your goals may be.
But in fatloss, the difference between success and failure, at least in the case of my readers, is NOT the dietplan… it’s the need to fully appreciate how and why it works.
Let me explain…
Here is a picture of me (excuse the quality; this was snapped with a mirror and a cellphone…)
Obviously I have abs… and I’m lean… and because I love to lift weights I also carry a lot of muscle… but the real power behind this picture is what you do NOT see:
–> You do not see what I ate the night before; half a pizza.
–> You do not see how obese I was ten years ago… yes, 70lbs over-fat with a belly that looked like I swallowed a basketball.
–> You do not see how I set my body up to receive this pizza and actually get leaner after eating it.
In case you think I’m on some magical dietplan or taking some fatburning-stimulants… wrong.
I just woke up 5 years ago after studying nutrition for 15 years and finally put 2 and 2 together.
So, here’s the facts.
My EODD Plan is build around a simple concept: Eat your favorite foods “frequently” and still drop the bodyweight you want.
And it works… not because it’s a gimmick, but because it uses the science of metabolism, natural hormonal manipulation, and psychology to prepare your body to eat more calories.
Now those calories could easily come from, say, three yams… but I prefer pizza. ; )
If you’ve tried EODD with success, you know what I’m talking about. If not… then read on.
First, EODD never promises you that you can eat however MUCH you want every other day (or in my case, since I’m athlete, every three days)… no, no, NO!
It’s whatever you want… not however MUCH you want. That is the sole reason a small fraction of my readers are not seeing the results they want.
Now, here’s the beauty of it all:
After about 3 weeks following my System of eating, you simply cannot overeat… well, you can, but you’d have to force-feed yourself in order to pull it off.
You’ve been feeding yourself frequently for the day or two before your favorite food meals. The higher protein and very low starch content of the nutrition plan (with plenty of veggies) ensures that your body’s metabolism stays elevated. BUT… and this is crucial… the amount of food consumed on these days before is not that much.
I’m never starving… I eat too frequently for that, plus the foods on my Plan curb your appetite. But I am not eating anywhere near my maintenance level of calories. I do not count calories (nor should you)… I just follow the System, which does the calorie-counting for me. Plus I know my body really well after all these years.
So, after days of eating enough to keep my metabolism relatively high, and right BEFORE it starts to slow down (your metabolism slows when you do not eat enough, bringing fatloss to a rapid halt) I hit the body with a lot of calories.
BUT… at the right time, and never at certain times.
And, please read this: I do not eat “however much” I want on my feed meals… I eat WHATEVER I want in reasonable portions. I don’t have to fight to not overeat, even when it’s pizza or burgers (my two favorite cheat meals.) Why? Because my body is set up to want more food, but also trained not to eat too much food at one sitting.
This is because I’ve been “grazing” — eating small, frequent meals the days before my feed day. And the body learns to adapt… quickly.
The brain is actually re-trained to signal the stomach that you’ve had enough food… yes, even when it’s dessert, or pizza, or whatever your favorite food may be.
So here’s the deal: Yes, you can lose all the bellyfat and bodyfat you want eating like this… but like anything else that works, you have to follow a few simple rules.
The result is a dietplan where you never feel trapped. You always know that tomorrow, or possibly the day after, you can have whatever food you want. Just in reasonable amounts.
If you ask me, this is the perfect trade-off. No starvation, super-healthy eating at least 4 days a week, and you get to eat your cake as well (literally if you want.)
It’s not magic — it’s science, and a bit of work on your part. Yes, work.
Nothing happens with effort. But put some effort into this System and boy… there’s not a better dietplan on the face of the earth.
Click the URL below and watch my full presentation on how and why this works…
Now, one more thing: I do take a few supplements to help the process along. I have a video on the Member’s Only page that explains what I take and why.
The good news: Not one of these supplements are stimulants or dangerous. In fact they’re all very healthy nutrients the body needs.
In conclusion, I like to think of The Every Other Day Dietplan as “The Thinking Person’s Dietplan.” Anyone who considers every angle of what it takes to shed bodyfat: Food you enjoy, freedom, a plan that’s easy to follow, and flexibility will recognize this right away as the ideal approach.
But, like all ideal approaches, it requires you to re-think the way you eat.
You eat for fuel… period. But you CAN (and should) eat for pleasure too. As long as you keep FUEL as the main reason you are eating in the forefront of your mind, your body (and mind) will follow. Your body will adapt and begin to use both healthy and “not-so-healthy” foods as fuel.
Fuel to power your workouts, help you burnoff that bellyfat and bodyweight you don’t want, and empower your sense of control.
Especially now, with the holidays upon us, “food as fuel first; food as pleasure second” should be carved into your dinner table. Because, let’s face it: When all that holiday overeating is over with, you will be left with a bigger belly, feeling sluggish, and just one more step away from the body you desire.
My alternative offers the best of both worlds. You just have to be willing to re-think some things and give your body a few weeks to re-learn what it already knows –
When to signal you that you’re full, and way before you overeat. And, believe it or not, you can (and should) do this by eating your favorite foods each and every week.
That’s the only way to keep your MIND satisfied and happy. And your mind is the key to your body’s success.
Thanks for reading.
What do bodybuilder’s eat? Find out…
November 8, 2009 by admin
Filed under Bodybuilding Nutrition
Typical Bodybuilder’s diet…made this for a friend.
Duration : 0:5:49
Proffesional bodybuilders talking about nutrition part 01
October 24, 2009 by admin
Filed under Bodybuilding Nutrition
http://buy-diet-pills-online.net
Couple of professional bodybuilders talking about nutrition, and common nutrition mistakes made by amateurs. They also cover some nutritional myths. Really great high quality video, useful for everyone, bodybuilders and normal people who wants to fix their diet.
For more weight loss and exercise/training information visit http://shape-yourself.net .
Note: Shape-yourself.net had nothing to do with making of this video, it just features it on the site and recommends it.
Duration : 0:6:28
FAT LOSS LIFESTYLE’S: HOW TO LOSE WEIGHT FAST: NUTRITION PRINCIPLES
October 17, 2009 by admin
Filed under Bodybuilding Nutrition
Go to http://www.fatlosslifestyle.com/blog & I will teach you Nutrition Principles that will force you to gain muscle & lose fat faster than ever.
Hi, my name is Darin & I am a World Class Prof. Drug-Free for Life 44 year old Bodybuilder, business owner, husband & Father. In the past, I have struggled to balance my life.
Most of my clients are hard working business owners, parents, & stay at home house moms who want less stress, more time, energy, & fulfillment.
My Promise to you is that I will show you how to not only get an amazing physique, but I will give you a precise, personal (exactly for you) total plan of attack that will allow you to do it in a way that feels good. If you are looking for a deeper approach to health, strength, & vitality; then you need this proven system.
My 300 page e-book The “FATLOSS LIFESTYLE 12 Week Body Transformation System will give you the tools to take your body & your life to the next level. Whether you are a competitive bodybuilder who wants to get some great contest prep tips and or smooth out your life in between contests, or you are the gym rat who wants to take your physique to the next level, or a sedentary 40 year old that needs to get active.
BODYBUILDING NUTRITION
To gain muscle and lose fat you must;
• Take in slightly less calories than you are burning
• Consume higher quality calories. Eat more natural unprocessed foods that don’t come wrapped in a box. If it rots, it’s good for you: Lean (protein with low amount of fat, aka chicken & turkey breasts, lean beef, eggs), Green (vegetable, green beans, salads, apples), & Marine (fish).
• Small meals often. You must eventually work up to 5-6 small meals per day; about every 3-4 hours
• Macronutrient Profile- Every meal you eat should contain protein and carbs combined together. How much? A starting point would be;
1. Most women and under 130 lb. men 15-20 grams of protein in each meal
2. 130 lb. — 165 lb. men 20-30 grams of protein in each meal
3. 170 lb. and up 30-45 grams of protein in each meal
One of the biggest “nutrition Secrets” in the Bodybuilding world is a technique called carb cycling. In a nut shell you have two different types of carbs.
Starchy carbs—Sources are brown & wild rice, oatmeal, whole grain pasta, sweet potatoes / yams
Non-starchy carbs—Sources are veggies, grean beans, salads, apples, grape-fruit
Cycle your calories by eating only non starchy carbs with your protein on Interval Cardio days and throw in your starchy carbs only on days you train intensely with weights. This is absolutely t he secret for you to keep your metabolism revved up while you gain muscle and lose fat.
You can work-out till your blue in the face but if you do not incorporate Interval Cardio (done first thing in the morning in a fasted state), intense functional multi-joint, compound exercises, small healthy meals often with protein and carbs combined together, positive mindset, goal setting & social support (you will turn into who you hang around) you will not change your body much. Physique development is about losing fat
(to show the shape of the muscle) as much if not more than building muscle. It is definitely a combination of the two.
But if you do focus on “The Three Pillars of Health” you will radically change your waistline, your lifestyle, and your life. For more incredible before and after testimonials;
Real People, With Real Results in my private Chicago studio, go to
http://www.fatlosslifestyle.com
The Three Pillars of Health are;
I. The Thoughts That You Think
II. The Exercise That You Get
III. The Foods That You Eat
If you sign up for my free “Reach Your True Potential” Newsletter at
http://www.fatlosslifestyle.com you will have free access to 5 things that will blowtorch your fat away. You will get all kinds of bonus’s like the “No Equipment Needed Exercise of The Month”, and “Prepared in 3 Minutes – Fat loss Meal of The Month” every month.
Some of the people that I respect are Tom Venuto & Burn the Fat, Feed The Muscle, Craig Ballantyne & Turbulence Training, Mike Geary & Six Pack Abdominal Program, Dr. Al Sears & his Pace cardio program, Dr. Mercola, & Depoch Chopra and his spirituality teachings
Your Fitness Friend,
Darin L Steen
Duration : 0:5:2