Time and time again you have been hit with the ABC's of body building. You have set a personal goal and discussed it with a professional trainer. You know what your desired increases are in muscle mass and what you would like your body fat to look like in three months. Then you will work on you six month goal and then on your one year goal.
You have been committed to the program. Workout day always finds you there pumping iron like a blast furnace. It seems as if you are doing all that is necessary to reach mighty goals that will see you slim waisted and great of bicep. And yet the gains (muscles) and the losses (body fat) just do not seem to come along as you want them. What could you possibly be doing wrong?
Nutrition! Remember this part of the bodybuilding formula? You cannot improve your statistics without all of the components of the program. In a way you are like an automobile. Drive and drive and drive. Jump on the accelerator, slam on the brakes, pull a trailer. All forms of work for the vehicle. And what do you have to do in order to keep it up? Right on---FUEL IT UP! Now why should your body be any different.
You need a diet that is workable with the stress you are placing on your body. Proteins, carbohydrates, fats are all necessary components of a proper muscle building fat losing program. All the gurus say the same thing. Protein at forty (40%) percent. Carbohydrates at forty (40%) and fats at twenty (20%). Isn't it wonderful that adds up to a full hundred percent. Guess what guys, if you properly work your muscles, get the necessary recuperative rest and PROPERLY FUEL your little engine the gains will come your way.
Carbohydrates first. Body building will require about one and one half (1.5) to two (2.0) grams per body weight. Somewhere around three hundred (300) grams for a two hundred (200) pound man. Calculations for all the food components are just estimates as we all burn and store energy at different rates. So use any written amounts as "guestimates" and prepare what you need for what you are.
Carbohydrates are a bit tricky. Now they are broken down according to the glycemic index. Simple explanation here is high glycemic carbs are high in refined sugars and low glycemic (preferred) are low in refined sugars. Research has shown that the low glycemic carbs help keep your energy up while maintaining blood sugar levels and suppressing appetite. Sounds a bit like fiber doesn't it? Check labels and research lists for your own tastes but low glycemic carbs are inclusive of oatmeal, brown rice and sweet potatoes.
Protein. This is the fun leg of the food triangle. Meat. Just about every form and fashion as long as you look for lean cuts (low saturated fats) such as turkey, chicken and tuna. We all know of the improved taste of a well marbled t-bone steak but such meat is out if you are looking for your goal gains/losses. Once again you are looking at about two (2) grams quality protein per pound of body weight. Redundant to say but adjust the protein intake for your build, metabolism, energy level, blah, blah, blah.
This leaves fat. Yecchh! Just the word "fat" leaves a rancid taste in your mouth. However we are not talking about the saturated stuff here. No large helpings of fried bacon or deep fried chicken here. Keep it to the unsaturated fats. Of course you know from all the advertisements that this includes the omega-3 fatty acids. Fish oil (ever tasted one of the omega-3 capsules?) is the source commonly thought of. Also you can find "good" oils in walnuts, flax seeds and winter squash as well as beans and other legumes. And once again we have a general formula of how much daily intake is required. Difference here is the amount of fat is determined by your daily caloric intake. Suggested now is about two (2%) of your calories. Leaving a two thousand (2000) calorie day giving you at least four (4%) omega-3. Now that isn't so bad is it?
And lastly we are still pacing meals at five or six smaller means a day rather than two or three large ones. It, however, could make a difference of timing in these meals. Back to the automobile and a long drive (your workout). Prior to leaving on a trip you usually top the tank off to make sure you have plenty to get you where you are going. Then after a lengthy voyage and having depleted your fuel tank you need to stop and fill it up. Same with your body. Small meal an hour or two prior to your program will see you through the stress of the lifting. And once you are depleted, and ready to recuperate, you need to take in a large portion of your daily diet. Twofold, this gives you energy until the next meal without a crash of blood sugar. And secondly, after a morning workout your body will be more receptive of the nutrients you are ready to stuff in.
Whoops. One additional stop here. Supplements. If you are following a decent meal plan with all of the carbs, fats and proteins you need supplements should not be needed. However if you do decide to use them be sure to research that they contain all of the minerals and vitamins necessary to you and that they are from natural products.
