The document provides guidance on nutrition, workout routines, and supplements for bodybuilding. It recommends eating 5-7 small meals per day with a 3:2:1 ratio of carbs to protein to fat. Complete protein sources like meat, eggs and dairy are emphasized. Compound exercises that work multiple muscle groups at once are preferred over isolation exercises. Creatine and other supplements are not necessarily recommended for muscle growth.

1. How to Get Big / How to Get Lean v0.04 (under construction) Nutrition Workout Supplements Take care of your body Performance enhancing drugs

2. Nutrition Bodybuilding is 60% diet What you eat and when you eat is more important than how you work out Lots of guys with good physiques don't know much about working out Lots of guys who have consistently good workouts still don't have great physiques

3. Your body needs constant supply of nutrition to grow. eat 5-7 small meals a day each meal should be balanced between carbohydrates, protein and fat I aim for 3:2:1, 3 grams of carbs to 2 grams of protein to 1 gram of fat The average American diet is probably closer to 5:1:1 your body needs protein and fat to build muscle, can't build much muscle on a low fat diet If you want to lose body fat, cut back on the carbs, not the protein and fat

4. Eat before or after a workout? 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. I can't eat right before a workout, but some people seem to have no problems with it. The concept of eating high protein within 30 minutes of a workout really only matters if you're going 6-8 hours between meals.

5. How much protein ? to build muscle you need 1 to 1.5 grams of protein per pound (2.2 kilos) of body weight. I weigh 200 pounds, so I eat a minimum of 200 g of protein every day. 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. 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.

6. Calculating calories 1 gram of carbs = 4 calories (kcal) 1 gram of protein = 4 calories 1 gram of fat = 9 calories total caloric intake = 4c + 4p + 9f daily intake of 300 g carbs, 200 g protein and 100 g fat = 300*4+200*4+100*9 = 2900 calories

7. 3:2:1 vs Zone Diet 3:2:1 is similar to the Zone Diet Zone is 40:30:30 percent by calories instead of grams. 3:2:1 grams would be 41:28:31 percent calories I think it's easier to measure grams than percent calories. both will allow you to build muscle while staying or getting lean. don't worry about hitting these numbers exactly every day. these are just general goals.

8. Balanced meals Dinner nice big piece of meat as much salad and non-starchy vegetables as you want. small amount of rice, potatoes or pasta, 1/4 to 1/2 cup something with good fat or oils (salad dressing, sour cream, butter (not margarine), cheese, olive oil water or unsweetened tea no sugary drinks, no alcohol

9. Breakfast at Denny's (it's a chain of diners in the US) two eggs two pieces of bacon two sausage hash browns (potatoes) toast or pancakes juice 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. Avoid eating carbs by themselves Eating carbs alone causes your body to release insulin. Carbs enter the bloodstream as sugars. Insulin grabs all the sugars in the blood and stores them as fat. You'll then have little sugar in the blood. Low blood sugars will make you feel fatigued, and then hungry. Simple carbohydrates (sugars) will cause a bigger insulin response than complex carbs (starches). simple carbs are in sugar, fruits, some vegetables complex carbs are in pasta, rice, potatoes, etc. Add a little fat to the meal and the insulin response will be reduced

11. Fast food Good burger, whole wheat bun. NO FRIES, No sugary drink or shake grilled chicken, whole wheat bun. NO FRIES, no sugary drink Bad anything deep fried Maybe need a lot of meat on that sub or pizza to make it balanced

12. Snacks protein powders drinks - mix with whole milk or water, a small amount of fruit juices or some fresh fruit. add flaxseed oil or cream. pudding - mix with unsweetened yogurt to make a pudding. add flaxseed oil or cream. protein bars only when there is nothing else. They're just glorified candy bars, and should be avoided. cottage cheese and fruit high in milk caseins psyllium can be added to drinks, pudding or cottage cheese for fiber

13. Types of Protein Complete Proteins contains an adequate proportion of all nine essential amino acids needed by humans Incomplete Proteins are missing or do not have enough of each essential amino acid

14. Complete Proteins Dairy milk eggs cheese yogurt Vegetable sources quinoa amaranth seeds spirulina Seafood fish shellfish crab shrimp lobster scallops mussles Meat beef pork lamb etc Poultry chicken turkey

15. Incomplete Proteins Grains wheat corn rice oats rye barley Nuts/Seeds walnuts cashews sunflower seeds sesame seeds other nuts Legumes beans lentils peas peanuts chickpeas (garbanzo beans) soy

16. Incomplete proteins can be combined to create complete proteins rice and beans chickpeas and sesame seeds (humus) peanuts and sunflower seeds (trail mix) peanuts and wheat (peanut butter on whole wheat) soy and rice (tofu stir fry over rice) peas and corn (split pea soup with cornbread) lentils and rice oats and soy (oatmeal with soy milk) note that often adding a complete to an incomplete protein also makes it complete

17. Oils There are two essential fatty acids that you must make sure you get enough of each day. ALA, alpha-linolenic acid (an omega-3 fatty acid) LA, linoleic acid (an omega-6 fatty acid) 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. 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.

18. Oil Supplements Flaxseed oil dark glass or black plastic bottle must be refrigerated after opening 1-2 tablespoons a day (15-30 g) also comes in 1 g capsules. but you try taking 15 capsules every day hemp oil, and various blends of oils (Udo's Choice) have similar value Fish Oil capsules probably the most important supplement to take for general health GLA – if you've got the money

19. Working Out Lift the damn weights just go, it doesn't matter that you do it perfectly Be consistent go week in and week out over months and months Give muscles time to rest muscles grow in between workouts, not during big muscles take longer to recover than small legs, back and chest may take a week to 10 days to recover shoulders, arms and calves may be fully recovered in as little as 3 days

20. Compound vs isolation exercises Most exercises uses more than one muscle group bench press works primarily the pectorals, but also the triceps and front delts. It is a compound exercise cable flies can be done where it only works the pecs. It is an isolation exercise. When you do a compound exercise, you'll stop when the weakest muscle reaches exhaustion. 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.

21. Compound vs isolation exercises, cont. Isolation Exercises only work one muscle group Pre-exhaust the big muscle with an isolation exercise before doing a compound exercise do cable flies before doing bench press

22. Supplements 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. 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. NO supplements. There is no scientific evidence showing that these builds muscle. If all these new supplements work, then why aren't the guys at the gym any bigger than they were 20-30 years ago? save your money. buy more quality food or a better gym membership instead.

23. What supplements should you buy? Multivitamin I like Twinlabs Dualtab I get mine from dpsnutrition.com Protein powers I get mine from trueprotein.com I like the Team Skip premix formula a mix of both quick and slow acting protiens Flaxseed oil (liquid not capsules) 1-2 tablespoons a day Fish oil capsules min 2 a day Psyllium husks need fiber with protein powders Saw Palmetto for prostate health All the above I get from Trader Joe's.