bodybuilding a life style

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1) All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
 

 
2) I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.
3) You are what you eat. It’s just that simple.

The basics:

1. Postworkout (PWO) Nutrition: I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates.

2. Carbs: You are damn right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein: You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid taking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only mention a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever.).

4. Fats: Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. Cheating: Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breathe. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And thatÂ’s not good in any case.

6. Cardio: Cardio and cutting usually go hand in hand. I won’t go into specifics about length, other than cardio shouldn’t be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.

The Sample Cutting Diet:

Note: This is a sample diet for a 200 pound man who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax)

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive

This entry was posted on Tuesday, May 5th, 2009 at 2:26 am and is filed under Training, nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.