cablepump’s BodyBlog

This is a blog for all types of weight lifters. Whether your getting into weight lifting, been in for a while, or just need some more information on how to be a better weight lifting bodybuilder, this will help you get there. This information is comprised from; FLEX, Muscle and Fitness, and Men’s Fitness magazines, all of which I am a subscriber. This is what they tell their readers in every issue to do to be at the top of their game.

I would suggest to you to work on one or two of these a week until you have mastered all of them. These are also my opinions on how I do it because it’s what I know how to do.

#1. Take a serving of protein as soon as you wake up. Your body has not eaten in 8 to 12 hours during the night and has already started to break down your muscle fibers for fuel. 20 grams of protein will stop this break down and get your metabolism off to the right start

#2. Eat a whole breakfast. You haven’t eaten in 8 to 12 hours due to sleep, your body and mind needs a good meal first thing in the morning to keep your muscle going. Eat whole carbs like; oatmeal, whole grain cereals, whole toast or bagel, and fruit. Good proteins like; egg whites (with a yoke or two), turkey bacon, strake, and lean hams.

#3. Eat every 2 to 3 hours. Your body needs food. Eating every 2 or 3 hours will keep you body from shutting down muscle fibers for conserve fuel. When you don’t eat for several hours you body will store fuel as fat in your body for later. Eating every few hours will keep your body’s engine running and keep your body from storing fat by burning it as fuel.

#3B. Spread your meals out over the course of the day. Eating 6 or 7 small meals though out the day is normal, and, in fact, very common in the body building and weight lifting community. This will keep your muscles building and fat burning though out the day.

#4. Drink at least 64 oz. of water a day. This will flush out toxins in your body and keep you and your muscle hydrated.

#5. Eat plenty, no less than 30 min before working out. You do not want to work out on an empty stomach or too full. Trust me, both are bad. The food you eat will be turned into fuel for your work out and pump nutrient rich blood into your muscles helping them endure more weight and heal faster between lifts.

#6. Get a good post-work out meal. A post-work out shake is the best way to replenish your muscles after a work-out regardless of intensity. Carry a shaker in your gym bag with some protein powder and powered carbs. I’ve found weight gainers and some extra protein make a great post work-out meal. Try to get your protein to carb ratio 1-2 with as little fat as you can and some sugar to keep you from crashing afterwards.

#7. Try to get a lot of lean proteins from sources like; egg whites, skinless chicken breast (grilled, not fried), turkey, lean ground beef, stakes, and protein powder. Try and get 1 to 1.5 grams of protein per pound of body weight. I.e. a 180 person 180 X 1.5g=270 grams of protein daily. Also try and spread your protein intake out over the course of the day. I.e. 270 grams of protein divided into 6 meals = 45 grams per meal.

#8. Eat something substantial before bed like; natural peanut-butter, almonds, protein powder, calcium casein (the 8 hour protein), cottage cheese, something with protein and some fat. I like to have a serving of protein powder with some natural peanut-butter about an hour prior to going to bed. Then I take NightTime Recovery when I’m in bed to help feed my muscle while I sleep to help repair the damage done during the day’s events.

#9. try to get 8 to 10 hours of sleep every 24 hour period. Your body needs rest, it’s when you muscles and body heal and grow. Taking a nap in the afternoon it normal for most bodybuilders.

Let’s recap.

Drink protein powered when you wake up

Eat a good breakfast

Eat every 2 or 3 hours

Eat 6 or 7 meal though out the day

Drink water

Eat before your workout

Eat after your workout

Eat 1 to 1.5 grams of protein for every pound of body weight

Eat before bed

And get 8 to 10 hours of sleep

Well, I’ve just saved you about $200 worth of magazine subscriptions. Use what you’ve learned, keep lifting hard, and stay fit.

Caleb

P.S. I would love to hear feedback from you. Just drop me a message or a question. Good luck on your goals.

This entry was posted on Monday, July 7th, 2008 at 12:33 pm and is filed under Training. 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.