How To Gain 20 Pounds In 28 Days: The Extreme Muscle Building Secrets of UFC Fighters 350 Comments. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to. A heart-healthy diet means getting a good balance of all the food groups, plenty of fruit and vegetables, and watching the salt and fat. Here are some top tips for. Typical American Diet: Three Square Meals: Simple Sub Method: GOMAD: Eating Healthy: Portion Control: Carb Cycle: Strict Nutrition: Lose fat and get abs: Get to 5%. In sum, I do not use the. Feeling weak? Feel weak no longer! Muscle & Strength has put together the ultimate plan to get you strong as quickly as possible. ![]() ![]() Nutrition - Scooby's Home Workouts. Nutrition is key for success in bodybuilding but you are probably very confused – “Bodybuilding Nutrition Made Simple” will help you make sense of it all. Nutrition IS very important, but its not as hard as you might imagine. The nutritional program for a bulking teen trying out for football will be far different from someone who is obese trying to get into shape for the beach season. People often stress out about food and go to unhealthy extremes with their nutrition which can cause lifelong physical and mental issues – no need! For most people’s fitness goals, only small modifications are required to their current nutritional plans. ![]() As with everything in life though, the more ambitious your goals, the harder you have to work at them and nutrition is no different. Getting 6- pack abs is easy and requires few nutritional concessions. Getting stronger and bigger for football is easy and requires few nutritional concessions. However, if you want to maximize muscle gain and have ripped 8- pack abs so you can enter a natural bodybuilding competition then you need to be very strict with your nutrition. Below is a chart that summarizes what kind of nutrition will work for various goals. Click on any of the headings to find out what is involved with each type of nutritional program. I have tried to cover nutrition in one page here, you just cant do the subject justice in one page. The best book on bodybuilding nutrition I have ever read is Bodybuilding Revealed by Will Brink. He spends three meaty chapters and hundreds of pages on nutrition. If you are interested, you can read my review of Bodybuilding Revealed. Want some meal ideas? ![]() See my quick healthy meals! If my meals arent appetising to you, check out this highly rated bodybuilding cookbook. So what is the right kind of nutrition for you? It depends on your goals and how much effort you are willing to put into it. As with most things in life, the more work you put into it the better results you get. Its just not realistic to think you can eat in fast food restaurants like the masses and have a physique like a bodybuilder. This chart can help you choose what kind of eating plan is right for you. To use this chart find your goal in the left column, then look for the leftmost green dot in that row – that will be the easiest nutrition plan that meets your goals.—- > Increasing Nutritional Difficulty —- > Let me point out a few important things about this table and what it means. Part of it is lack of exercise but mostly horrible nutrition is to blame. The #1 health problem is obesity and its related diseases (diabetes, heart disease, etc). You wont be able to get lean eating like this though. Four to five fast food meals a week. Lots of fried foods. Lots of candy, cookies, and sweets. Lots of simple carb snack foods (chips, etc)Almost no vegetables. Almost no fruit. Almost no fiber. Lots and lots of salttop. Square Meals A Day. This is old school nutrition from the 5. When I was growing up in the 6. Maybe oatmeal with two eggs and a glass of OJ for breakfast. Maybe a tuna sandwich or peanut butter sandwich with an apple for lunch. For dinner, meat and potatoes with a salad. You can go pretty far with nutrition like this, its easy to gain a bit of muscle. Because its SO easy! Most people who end up fat do it over years, many years. If you added 3. 0 pounds over 5 years its because you ate just 5. That’s nothing! You can see that it doesn’t take much of a change to turn that ship around. Because its to easy and successful, the healthy substitution method is recommended by the American Heart Association. This method doesn’t result in any deprivation feelings or require any study or hard thinking, just simple substitutions. Here is how it works – choose two foods you eat often that you know are unhealthy, then decide on a healthy substitution. If you have coke every day, substitute water or a low cal beverage. If you have french fries often, substitute a baked potato. Then sit back, relax and watch the pounds come off! None of these sacrifices are too great but yet they have a powerful effect over time. Simple substitutions is fine for weight loss, its not so good when it comes to adding muscle – for that you need more precise control over your nutrition. Here’s how it works. If you want to gain muscle, its important that you eat a lot of protein (1g/lb bodyweight per day) and that you have your protein frequently. In bulking or GOMAD, all you worry about is that you are getting enough protein, vitamins, and EFAs to build muscle and don’t worry if you are consuming too many calories and adding fat. With this nutritional method you will add significant amounts of fat. This is the most typical nutritional method used by teens trying out for football because they need to add bulk as quickly as possible and it doesn’t have to be lean. The reason these nutritional plans are so popular is clear: Its easy. Its fun, you can eat whatever you want! Your weight increases rapidly because you are adding lots of fat in addition to the muscle, a real ego boost. Milk is very high quality protein, and its cheap. This is the reason that GOMAD is so popular. A gallon of 2% lowfat milk contains 1. Those heavier will need more. That gallon of milk will have 2. The good thing about milk is that its cold and hard to drink a lot at one time so it naturally gets consumed in many small doses throughout the day making it a perfectly metered protein source for adding muscle. In dirty bulking, all protein sources are fair game. Hamburgers, hotdogs, peanut butter, eggs, etc. The only rule in dirty bulking is to eat often and make sure each meal has protein in it. A disclaimer here. I hate this nutritional method because it is the most unhealthy thing you can do to your body. There, nuff said. Eating Healthy. Eating healthy takes some work but it can help you lose bodyfat to get ripped abs and it can help you gain significant amounts of muscle. Since nutrition is no longer taught in schools, many people are not aware of what is healthy and what is not. That’s the main battle for many people, once they figure out what’s healthy, they don’t have any trouble changing. Basically, try to get most of your calories from vegetables, whole grains, legumes, and fruits. Eat lean meats, and limit bad things. You don’t have to eliminate them, just limit them. Moderation is the key here. Just with simple healthy eating you can go far in bodybuilding. You will have to be a “Nutritional Nazi” like me. Working out damages your muscles and protein is needed to repair them, this takes many days. Some people think that on days they don’t lift weights they can eat poorly – WRONG. It can take 3- 6 days to rebuild muscles after a workout so for the entire duration of your recovery you need strict nutrition. If you have had a workout in the last 3- 6 days then you need to make sure you eat your 5- 6 well balanced meals which basically means 7 days a week. This is what strict bodybuilding nutrition requires: eat lots of fresh vegetables, 5- 1. G. I. You get one or at most two a week. Yep, this is tough but if you want to look like you could enter a natural bodybuilding contest, you are going to have to work hard! An essential part of strict bodybuilding nutrition is knowing how to read nutritional labels, if you don’t, you are doomed from the start. Companies try all kinds of marketing tricks to make unhealthy products seem healthy and unless you know how to read the labels you will fall for them. You also need to be a pro at portion control, you should be able to just look at something and know how many calories, grams fat, grams protein, and grams carbs. After about 5 years of bodybuilding I had plateaued, I was only eating 3 meals a day and all the protein came in dinner.
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