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Bodybuilding nutrition

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Bodybuilding nutrition

  1. 1. How to Get Big / How to Get Lean <ul><li>v0.04 </li></ul><ul><li>(under construction) </li></ul><ul><li>Nutrition </li></ul><ul><li>Workout </li></ul><ul><li>Supplements </li></ul><ul><li>Take care of your body </li></ul><ul><li>Performance enhancing drugs </li></ul>
  2. 2. Nutrition <ul><li>Bodybuilding is 60% diet </li></ul><ul><li>What you eat and when you eat is more important than how you work out </li></ul><ul><ul><li>Lots of guys with good physiques don't know much about working out </li></ul></ul><ul><ul><li>Lots of guys who have consistently good workouts still don't have great physiques </li></ul></ul>
  3. 3. Your body needs constant supply of nutrition to grow. <ul><li>eat 5-7 small meals a day </li></ul><ul><li>each meal should be balanced between carbohydrates, protein and fat </li></ul><ul><ul><li>I aim for 3:2:1, 3 grams of carbs to 2 grams of protein to 1 gram of fat </li></ul></ul><ul><ul><li>The average American diet is probably closer to 5:1:1 </li></ul></ul><ul><ul><li>your body needs protein and fat to build muscle, can't build much muscle on a low fat diet </li></ul></ul><ul><ul><li>If you want to lose body fat, cut back on the carbs, not the protein and fat </li></ul></ul>
  4. 4. Eat before or after a workout? <ul><li>If you are eating 5-7 meals a day then you're already eating before and after the workout, and your body is having a constant supply of nutrition. </li></ul><ul><li>I can't eat right before a workout, but some people seem to have no problems with it. </li></ul><ul><li>The concept of eating high protein within 30 minutes of a workout really only matters if you're going 6-8 hours between meals. </li></ul>
  5. 5. How much protein ? <ul><li>to build muscle you need 1 to 1.5 grams of protein per pound (2.2 kilos) of body weight. </li></ul><ul><li>I weigh 200 pounds, so I eat a minimum of 200 g of protein every day. </li></ul><ul><li>for a ratio of 3:2:1, I aim for 300 grams of carbs, 200 grams of protein and 100 grams of fat every day. </li></ul><ul><li>I eat 5-7 small meals a day. Each meal should be around 45 g carbs, 30 grams of protein, and 15 grams of fat. </li></ul>
  6. 6. Calculating calories <ul><li>1 gram of carbs = 4 calories (kcal) </li></ul><ul><li>1 gram of protein = 4 calories </li></ul><ul><li>1 gram of fat = 9 calories </li></ul><ul><li>total caloric intake = 4c + 4p + 9f </li></ul><ul><li>daily intake of </li></ul><ul><li>300 g carbs, 200 g protein and 100 g fat = </li></ul><ul><li>300*4+200*4+100*9 = 2900 calories </li></ul>
  7. 7. 3:2:1 vs Zone Diet <ul><li>3:2:1 is similar to the Zone Diet </li></ul><ul><ul><li>Zone is 40:30:30 percent by calories instead of grams. </li></ul></ul><ul><ul><li>3:2:1 grams would be 41:28:31 percent calories </li></ul></ul><ul><ul><li>I think it's easier to measure grams than percent calories. </li></ul></ul><ul><ul><li>both will allow you to build muscle while staying or getting lean. </li></ul></ul><ul><ul><li>don't worry about hitting these numbers exactly every day. these are just general goals. </li></ul></ul>
  8. 8. Balanced meals <ul><li>Dinner </li></ul><ul><ul><li>nice big piece of meat </li></ul></ul><ul><ul><li>as much salad and non-starchy vegetables as you want. </li></ul></ul><ul><ul><li>small amount of rice, potatoes or pasta, 1/4 to 1/2 cup </li></ul></ul><ul><ul><li>something with good fat or oils (salad dressing, sour cream, butter (not margarine), cheese, olive oil </li></ul></ul><ul><ul><li>water or unsweetened tea </li></ul></ul><ul><ul><li>no sugary drinks, no alcohol </li></ul></ul>
  9. 9. Breakfast at Denny's (it's a chain of diners in the US) <ul><li>two eggs </li></ul><ul><li>two pieces of bacon </li></ul><ul><li>two sausage </li></ul><ul><li>hash browns (potatoes) </li></ul><ul><li>toast or pancakes </li></ul><ul><li>juice </li></ul>to make this meal close to 3:2:1, you can eat the eggs, bacon and sausage, but can only have one of the carb items: hash browns, toast or juice.
  10. 10. Avoid eating carbs by themselves <ul><li>Eating carbs alone causes your body to release insulin. </li></ul><ul><li>Carbs enter the bloodstream as sugars. </li></ul><ul><li>Insulin grabs all the sugars in the blood and stores them as fat. You'll then have little sugar in the blood. </li></ul><ul><li>Low blood sugars will make you feel fatigued, and then hungry. </li></ul><ul><li>Simple carbohydrates (sugars) will cause a bigger insulin response than complex carbs (starches). </li></ul><ul><ul><li>simple carbs are in sugar, fruits, some vegetables </li></ul></ul><ul><ul><li>complex carbs are in pasta, rice, potatoes, etc. </li></ul></ul><ul><li>Add a little fat to the meal and the insulin response will be reduced </li></ul>
  11. 11. Fast food <ul><li>Good </li></ul><ul><ul><li>burger, whole wheat bun. NO FRIES, No sugary drink or shake </li></ul></ul><ul><ul><li>grilled chicken, whole wheat bun. NO FRIES, no sugary drink </li></ul></ul><ul><li>Bad </li></ul><ul><ul><li>anything deep fried </li></ul></ul><ul><li>Maybe </li></ul><ul><ul><li>need a lot of meat on that sub or pizza to make it balanced </li></ul></ul>
  12. 12. Snacks <ul><li>protein powders </li></ul><ul><ul><li>drinks - mix with whole milk or water, a small amount of fruit juices or some fresh fruit. add flaxseed oil or cream. </li></ul></ul><ul><ul><li>pudding - mix with unsweetened yogurt to make a pudding. add flaxseed oil or cream. </li></ul></ul><ul><li>protein bars </li></ul><ul><ul><li>only when there is nothing else. They're just glorified candy bars, and should be avoided. </li></ul></ul><ul><li>cottage cheese and fruit </li></ul><ul><ul><li>high in milk caseins </li></ul></ul><ul><li>psyllium can be added to drinks, pudding or cottage cheese for fiber </li></ul>
  13. 13. Types of Protein <ul><li>Complete Proteins </li></ul><ul><ul><li>contains an adequate proportion of all nine essential amino acids needed by humans </li></ul></ul><ul><li>Incomplete Proteins </li></ul><ul><ul><li>are missing or do not have enough of each essential amino acid </li></ul></ul>
  14. 14. Complete Proteins <ul><li>Dairy </li></ul><ul><ul><li>milk </li></ul></ul><ul><ul><li>eggs </li></ul></ul><ul><ul><li>cheese </li></ul></ul><ul><ul><li>yogurt </li></ul></ul><ul><li>Vegetable sources </li></ul><ul><ul><li>quinoa </li></ul></ul><ul><ul><li>amaranth seeds </li></ul></ul><ul><ul><li>spirulina </li></ul></ul><ul><li>Seafood </li></ul><ul><ul><li>fish </li></ul></ul><ul><ul><li>shellfish </li></ul></ul><ul><ul><ul><li>crab </li></ul></ul></ul><ul><ul><ul><li>shrimp </li></ul></ul></ul><ul><ul><ul><li>lobster </li></ul></ul></ul><ul><ul><ul><li>scallops </li></ul></ul></ul><ul><ul><ul><li>mussles </li></ul></ul></ul><ul><li>Meat </li></ul><ul><ul><li>beef </li></ul></ul><ul><ul><li>pork </li></ul></ul><ul><ul><li>lamb </li></ul></ul><ul><ul><li>etc </li></ul></ul><ul><li>Poultry </li></ul><ul><ul><li>chicken </li></ul></ul><ul><ul><li>turkey </li></ul></ul>
  15. 15. Incomplete Proteins <ul><li>Grains </li></ul><ul><ul><li>wheat </li></ul></ul><ul><ul><li>corn </li></ul></ul><ul><ul><li>rice </li></ul></ul><ul><ul><li>oats </li></ul></ul><ul><ul><li>rye </li></ul></ul><ul><ul><li>barley </li></ul></ul><ul><li>Nuts/Seeds </li></ul><ul><ul><li>walnuts </li></ul></ul><ul><ul><li>cashews </li></ul></ul><ul><ul><li>sunflower seeds </li></ul></ul><ul><ul><li>sesame seeds </li></ul></ul><ul><ul><li>other nuts </li></ul></ul><ul><li>Legumes </li></ul><ul><ul><li>beans </li></ul></ul><ul><ul><li>lentils </li></ul></ul><ul><ul><li>peas </li></ul></ul><ul><ul><li>peanuts </li></ul></ul><ul><ul><li>chickpeas (garbanzo beans) </li></ul></ul><ul><ul><li>soy </li></ul></ul>
  16. 16. Incomplete proteins can be combined to create complete proteins <ul><li>rice and beans </li></ul><ul><li>chickpeas and sesame seeds (humus) </li></ul><ul><li>peanuts and sunflower seeds (trail mix) </li></ul><ul><li>peanuts and wheat (peanut butter on whole wheat) </li></ul><ul><li>soy and rice (tofu stir fry over rice) </li></ul><ul><li>peas and corn (split pea soup with cornbread) </li></ul><ul><li>lentils and rice </li></ul><ul><li>oats and soy (oatmeal with soy milk) </li></ul><ul><li>note that often adding a complete to an incomplete protein also makes it complete </li></ul>
  17. 17. Oils <ul><li>There are two essential fatty acids that you must make sure you get enough of each day. </li></ul><ul><ul><li>ALA, alpha-linolenic acid (an omega-3 fatty acid) </li></ul></ul><ul><ul><li>LA, linoleic acid (an omega-6 fatty acid) </li></ul></ul><ul><li>your body can create all other EFAs from ALA and LA, but that doesn't mean it creates enough for optimum health or muscle building. </li></ul><ul><li>ALA and LA are affected by light and heat, so best to buy specialty oils in black plastic containers in refrigerated section of health food store. </li></ul>
  18. 18. Oil Supplements <ul><li>Flaxseed oil </li></ul><ul><ul><li>dark glass or black plastic bottle </li></ul></ul><ul><ul><li>must be refrigerated after opening </li></ul></ul><ul><ul><li>1-2 tablespoons a day (15-30 g) </li></ul></ul><ul><ul><li>also comes in 1 g capsules. but you try taking 15 capsules every day </li></ul></ul><ul><ul><li>hemp oil, and various blends of oils (Udo's Choice) have similar value </li></ul></ul><ul><li>Fish Oil capsules </li></ul><ul><ul><li>probably the most important supplement to take for general health </li></ul></ul><ul><li>GLA – if you've got the money </li></ul>
  19. 19. Working Out <ul><li>Lift the damn weights </li></ul><ul><ul><li>just go, it doesn't matter that you do it perfectly </li></ul></ul><ul><li>Be consistent </li></ul><ul><ul><li>go week in and week out over months and months </li></ul></ul><ul><li>Give muscles time to rest </li></ul><ul><ul><li>muscles grow in between workouts, not during </li></ul></ul><ul><ul><li>big muscles take longer to recover than small </li></ul></ul><ul><ul><ul><li>legs, back and chest may take a week to 10 days to recover </li></ul></ul></ul><ul><ul><ul><li>shoulders, arms and calves may be fully recovered in as little as 3 days </li></ul></ul></ul>
  20. 20. Compound vs isolation exercises <ul><li>Most exercises uses more than one muscle group </li></ul><ul><ul><li>bench press works primarily the pectorals, but also the triceps and front delts. It is a compound exercise </li></ul></ul><ul><ul><li>cable flies can be done where it only works the pecs. It is an isolation exercise. </li></ul></ul><ul><li>When you do a compound exercise, you'll stop when the weakest muscle reaches exhaustion. </li></ul><ul><ul><li>your triceps are usually weaker than your pecs, so you may do bench press to exhaustion (of the triceps) while hardly workout out the pecs. Hence the pecs won't grow. </li></ul></ul>
  21. 21. Compound vs isolation exercises, cont. <ul><li>Isolation Exercises only work one muscle group </li></ul><ul><li>Pre-exhaust the big muscle with an isolation exercise before doing a compound exercise </li></ul><ul><ul><li>do cable flies before doing bench press </li></ul></ul>
  22. 22. Supplements <ul><li>Most everything at the health food store is a waste of money. Either doesn't do a thing for building muscle, or not worth the cost. </li></ul><ul><ul><li>Creatine – causes muscles cells to fill with water, but so what? You didn't grow any muscle. Once you go off the muscles expel the water and you lose that size. </li></ul></ul><ul><ul><li>NO supplements. There is no scientific evidence showing that these builds muscle. </li></ul></ul><ul><ul><li>If all these new supplements work, then why aren't the guys at the gym any bigger than they were 20-30 years ago? </li></ul></ul><ul><ul><li>save your money. buy more quality food or a better gym membership instead. </li></ul></ul>
  23. 23. What supplements should you buy? <ul><li>Multivitamin </li></ul><ul><ul><li>I like Twinlabs Dualtab </li></ul></ul><ul><ul><li>I get mine from dpsnutrition.com </li></ul></ul><ul><li>Protein powers </li></ul><ul><ul><li>I get mine from trueprotein.com </li></ul></ul><ul><ul><li>I like the Team Skip premix formula </li></ul></ul><ul><ul><li>a mix of both quick and slow acting protiens </li></ul></ul><ul><li>Flaxseed oil (liquid not capsules) </li></ul><ul><ul><li>1-2 tablespoons a day </li></ul></ul><ul><li>Fish oil capsules </li></ul><ul><ul><li>min 2 a day </li></ul></ul><ul><li>Psyllium husks </li></ul><ul><ul><li>need fiber with protein powders </li></ul></ul><ul><li>Saw Palmetto </li></ul><ul><ul><li>for prostate health </li></ul></ul><ul><li>All the above I get from Trader Joe's. </li></ul>

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