Basics of Bodybuilding Nutrition

[Gainer]

Originally Posted by Dave

Ducracer, the correct ratio depends on your goals. Are you trying to bulk, cut.....what?

Dave,
I have the same question on the amount of Carbs to protien but I am trying to gain.
My typical day is

6 egg whites 1 yolk
Whole Wheat Fajita or 2 pieces of white bread

2 cans tuna
apple

1 whole chicken Breast
banana

1 Tablespoons Peanut Butter
2 pieces of white bread

6 oz lean steak
1 medium baked potatoe

1 cup fat free yogurt
1/2 cup soy protien mix

I want to gain but I am always afraid that I am going to put on fat... I try to do about 2 sessions of cardio a week but again I do not want to break down muscle.

[tuffguy]

for the average male, the RDA(recommended dietary allowance) is 0.80g/kg/day. so if you weight in at 200lb(90.72kg), your RDA would be 72.57g/day

with that said, if you are a bodybuilder you generally want more than the "maintenance amount" because your muscle will be working harder and more intensively than the average male.

theres no documented studies that i've read that divulge this information, but there have been recommendations by researchers that it is prudent to take at least 1.2g/kg/day but no more than 2.0g/kg/day for resistance trainers. and so i would generally say take double the RDA. ie 1.60g/kg/day, 145.15g/day for a 200lb male.

[akafitness]

im going to jump in on this conversation.. with a few ???

im pretty reicently decided that i wanted to get into bodybuilding..well fitness modeling.. anyway.. ( i have been working out for a couple years) i have all the muscle i want m trying to slim down. but i am kinda at a point were i am not seeing any more results. im not taking anything. well besides a protien shake after i work out. sould i continue cutting carbs or what? help

[fadi]

If you are cutting carbs, then that explains why you are not gaining anymore. The body needs carbs specially if you are trying to gain muscles. I would add the carbs back in and try to get some complex carbs in there rather than simple carbs.

I noticed that you also asked about getting rid of some fat around mid section. Keep in mind it is difficult to gain muscles and lose fat at same time. You need to do one or the other.

[Mushdog]

i am looking to get more protien, but i was wondering how much protein is in chicken and stuff? i am 160 lbs and i dont think im getting that much protien

[tigerhbk]

1gram protein per lbs of body weight,3 grams of carbs per lbs of body weight,low fat,avoid simple sugar(except during and post work out)Eat 6 to 8 times a day,cardio do three times a week,don't exced 45min of cardio,dont want to burn to many calories and end up having muscle breakdown,more so than normal.I feel cardio should always should be done,just a different levels depending on ur goal.Protien supp.,omega 3 &6 supp.zma,and a multi-vitamin.Proven effective 98% of the time the other 2% are lazy or looking for a magic andro or test garbage,if your going to mess with your bodies chemistry why not use the real stuff that WILL work not ones that MAY work.Plus,down the road when ur test deficent ull be saying what caused this?I can't get it up!!!Each to his own is all I can say what works good for me not work for,but will for the next guy everybody is different thats why i try to stick to the basics,takes out guest work,and 9 out of 10 will get the best results.[ur [/url]

[tigerhbk]

1gram protein per lbs of body weight,3 grams of carbs per lbs of body weight,low fat,avoid simple sugar(except during and post work out)Eat 6 to 8 times a day,cardio do three times a week,don't exced 45min of cardio,dont want to burn to many calories and end up having muscle breakdown,more so than normal.I feel cardio should always should be done,just a different levels depending on ur goal.Protien supp.,omega 3 &6 supp.zma,and a multi-vitamin.Proven effective 98% of the time the other 2% are lazy or looking for a magic andro or test garbage,if your going to mess with your bodies chemistry why not use the real stuff that WILL work not ones that MAY work.Plus,down the road when ur test deficent ull be saying what caused this?I can't get it up!!!Each to his own is all I can say what works good for me not work for,but will for the next guy everybody is different thats why i try to stick to the basics,takes out guest work,and 9 out of 10 will get the best results.[ur [/url]

[TreeSlayer]

Incredible Bulk, here's a challenge for ya! I'm 47 years old, 244 lbs., 5'11" and 32.2% body fat. I started working out about 2 months ago. I see gains in my arms, chest and legs. But, I am obviosly fat. That being said, I'm curiose as to how much protien I should be taking in. Shurely not 244 grams. I am looking to get rid of the fat and bulk up a little. What kind of diet do you think? Any suggestions would be helpfull, as I have NO clue. Thanks for your time and effort.

[sts57c5]

Originally Posted by Regex_1

If you go low carb you will only be tired for the first couple of days, until your body uses up all the stored carbs.

GREAT INFO THANKS

[Mad120987]

Originally Posted by TreeSlayer

I'm 47 years old, 244 lbs., 5'11" and 32.2% body fat. I started working out about 2 months ago. That being said, I'm curiose as to how much protien I should be taking in. Shurely not 244 grams. I am looking to get rid of the fat and bulk up a little. What kind of diet do you think? Any suggestions would be helpfull, as I have NO clue. Thanks for your time and effort.

if you want 1g per pound u would take in about 165g per day. You do it by lb of LEAN BODY MASS not by each lb of ure body. You cant really bulk and loose weight at the same time. Loose the weight u want to loose then bulk.

as far as diet goes, check out this thread

http://www.bodybuildingforyou.com/fo...ad.php?t=17532

[Stargazer]

What kind of diet do you recommend for vegetarians? I eat no meat, no eggs and no milk. I do take two O3mega fish oil pills a day, along with other vitamins, but my food intake is so low due to lack of apetite that I drink Ensure with and between meals.

Help!! I want to be able to gain muscle mass and eat as much as I am supposed to but it is really hard to do that when you are a vegetarian.

[builtcastagna]

Originally Posted by Mushdog

i am looking to get more protien, but i was wondering how much protein is in chicken and stuff? i am 160 lbs and i dont think im getting that much protien

i read somewhere that a 8oz serving of chicken breast has about 40g protein in it..im not 100% positive

[Dave]

probably more towards 50+g protein in 8oz bro

[adam_mim]

Originally Posted by Stargazer

What kind of diet do you recommend for vegetarians? I eat no meat, no eggs and no milk. I do take two O3mega fish oil pills a day, along with other vitamins, but my food intake is so low due to lack of apetite that I drink Ensure with and between meals.

Help!! I want to be able to gain muscle mass and eat as much as I am supposed to but it is really hard to do that when you are a vegetarian.

Heres an article i found from a guy thats a vegetarian, and does weights:

Breakfast:

3 tablespoons of Rice Protein Powder (nutribiotic brand) with 8oz of almond
Milk and 8oz of soy milk. I add ½ cup of frozen mango or strawberries to
The mix and one tablespoon of coconut oil.
I also add in two teaspoons of Vitamineral Green (Similar Products)

Mid Afternoon Snack:

½ cup of almonds and ½ cup of raisins

Late Afternoon Snack:

Two Veggie burgers with olive oil
Some Sprouted Bread (“Ezekial” or "Man's Bread")

Post Workout Shake:

3 scoops of Rice Protein Powder with 8oz of oat or rice milk.
I throw in 1 tablespoons of flaxseed oil and ½ cup of frozen fruit.

Dinner:

Mixed Green Salad with 1 tablespoon of olive oil or one avocado.
One cup of lentils steamed with squash, carrots, tomatoes, mushrooms, and some tofu.
One tablespoon of olive oil is added to the mix.
One cup of quinoa
A pear or apple
Some Dark chocolate for dessert and some ginger cookies
Glass of red whine

Late Night Snack:

Peanut butter or almond butter sandwich and a cup of berries

Okay, now that we have the diet taken care of, let me address the most important part of getting bigger and stronger which of course is training. If you do not have a solid training regimen, it does not matter what your diet looks like, you will not make any progress.

Many trainees make the mistake of doing way too much volume and focusing way too much time on isolation exercises. If strength and size is what you want, then focus on compound movements that work a lot of muscle groups such as: Deadlifts, Squats, Military Presses, Dips, Chin-ups, Bent-over rows, and Bench Presses. Here is a four-day-a-week program that you can follow to pack on some size and strength:

[adam_mim]

Originally Posted by freaky

I am new to this and my diet consists mostly of protein, if I don't get enough carbs in can this cause me to become tired at all times of the day?
General diet now
3 eggs scrambled morning
2 wheat toast
10 oz orange juice

1000am
1 Banana,apple

1100am
3 pieces of chicken, tuna, or hamburger patty

100pm
3 pieces chicken, tuna, or ham patty

200pm Yogart

0630 workout

0900 protein shake, chicken, tuna, or ham patty

1000 spoon of peanut butter
I have started adding spagetti and bran cereal to diet seems like to too much protein.. I am 150 lbs.. Anything I can do to help out diet?

thx

Try not to have so much egg, look for another source of protein. Egg has a lot of cholesterol. Eggs are good in ur diet but too much can be bad.

[daeinwolf]

Originally Posted by adam_mim

Try not to have so much egg, look for another source of protein. Egg has a lot of cholesterol. Eggs are good in ur diet but too much can be bad.

He has three eggs a day....how is this too much?

SiK---Joshua

[daeinwolf]

Originally Posted by adam_mim

Okay, now that we have the diet taken care of, let me address the most important part of getting bigger and stronger which of course is training. If you do not have a solid training regimen, it does not matter what your diet looks like, you will not make any progress.

Many trainees make the mistake of doing way too much volume and focusing way too much time on isolation exercises. If strength and size is what you want, then focus on compound movements that work a lot of muscle groups such as: Deadlifts, Squats, Military Presses, Dips, Chin-ups, Bent-over rows, and Bench Presses. Here is a four-day-a-week program that you can follow to pack on some size and strength:

I, and probably plenty of others, disagree. Diet is the most important thing in bodybuilding. You have the best routine in the world, but your diet can be ****e and you will not gain an ounce. If your diet is great and your routine is mediocre, you will still make decent gains. Now, personally I feel that they should go hand in hand...but that is just me.

Just my two cents---Joshua

[aikurushii]

adam_mim... don't give false advises... 1 tbsp flax seed post workout?

most, if not all, ur advises are false.

[carvendive]

Sorry to be a newbee pest but I have a question on calculations. When figuring BMR it was originally stated:
Men's BMR in calories = 1 X Body weight in kilograms X 24 hours.
(or for those using imperial system)
1*(body wt/2.2)*24
Then I seem to remember somewhere a statement saying that it's not body weight but LBM.

Lets say I weigh 250 and my LBM is 197.
250/2.2=(113.64*24)*.9=2454
197/2.2=(89.55*24)*.9=1934
a difference of 500 cal.

Even with the .9 multiplier I'm still off. To get the same numbers if using LBM I'd have to use .78 for a multiplier.

Which is it - Body weight or Lean Body Mass?
I'm cutting so to me this is a biggie

Found a mistake (the multiplier) and edited this post.

[aikurushii]

Originally Posted by carvendive

Sorry to be a newbee pest but I have a question on calculations. When figuring BMR it was originally stated:
Men's BMR in calories = 1 X Body weight in kilograms X 24 hours.
(or for those using imperial system)
1*(body wt/2.2)*24
Then I seem to remember somewhere a statement saying that it's not body weight but LBM.

Lets say I weigh 250 and my LBM is 197.
250/2.2=113.64*24=2727
197/2.2=89.55*24=2149
a difference of 600 cal.

Which is it - Body weight or Lean Body Mass?
I'm cutting so to me this is a biggie

look at this: http://bodybuildingforyou.com/forums...ad.php?t=18724