Nutrition, Nutrition, Nutrition!!!

[admin]

Posted By Truckinsb04

Nutrition Programs

I absolutely hate it when I hear people say "I can't eat that because I am on a diet" or "I need to start a diet to lose weight".
Most people that go on diets are idiots that don't even know how diets work, and they never stick with them. A mere "diet" is never the answer. Instead, a whole lifestyle change is needed. People do not need diets, they need nutrition programs. Wether it be adding mass and size, or getting lean and toned, different nutrition programs are needed to achieve different goals. Also, like steroids, nutrition programs can be cycled to first put on mass and size, then go lean and shred that fat surrounding the new gains. Nutrition programs in conjunction with steroids will make you achieve gains that make jaws drop. It doesn't matter how many steroids you take or how hard you train, if you can't feed your body properly you are starving your muscles and therefore starving your gains. Therefore, nutrition is the most important part of any training regimen.
The following nutrition programs are what I have been using the past 2 years. Some people may disagree with what I came up with, but these are my own interpretations. They work very well for me, so it is not wrong for me to say that they can work for others. Also, I am not saying that these are the best out there. If I thought that, I wouldn't be posting them for free. I am posting these because they are pretty simple and will help any newbie with questions about nutrition.

I break down nutrition programs into ratios based on what my goal is. There are three types of goals I consider...

#1 Bulking or mass
#2 Lean Mass


The ratios are in percentages and broken down into three parts that make up nutritional intake per day. They are...
#1 %Protein
#2 %Carbs
#3 %Fats

So, nutrition programs I use personally look like this...

Bulking: 40% Protein / 40% Carbs / 20% Fats

Lean Mass: 60-70% protein / 10-20% Carbs / 20% Fats

Here is how I break it all down based on my goals...

Bulking: Calories = 4000+
Protein = 2-3 g per lb. of body weight
Carbs = 2-3 g per lb. of body weight
Fats = .5-1g per lb. of body wieght

Lean Mass: Calories = 2500 max
Protein = 1-2 g per lb. of body weight
Carbs = .5-1g per lb. of body weight
Fats = .5-1g per lb. of body weight

NOTE: I personally find it better to use a lean mass diet to lose fat rather than a cutting diet. My cutting diet works, but it is hard to do so I won't list it. Unless you are planning to compete, I would just follow the lean mass diet to burn fat and tone up (it just takes a little longer).

Obviously, portion size of a meal depends on my goal as well. So here is how I do it...

Bulking: Double & Triple portions

Lean Mass: Single portions


Here is an example meal program I use when trying to achieve lean mass...

Meal 1: 12 scrambled egg whites & 4 yolks, 3/4 cup oatmeal with 1tbs honey, 2 slices grain toast

Meal 2: Protein shake, fruit, chicken breast sandwich with spinach/ tomato/ cheese/ mustard/ on grain bread

Meal 3: (Post Workout) Protein shake, chicken breast(or steak or fish), baked potato with olive oil, salad

Meal 4: 2 cans tuna with olive oil/ whole grain pasta/ 1 can low sodium diced tomatoes

Meal 5: Protein shake, salad, cheese, nuts

Meal 6: Chicken breast (or steak or fish), steamed veggies

NOTE: If I am trying to bulk, I would simply double and triple my portions(example:20 scrambled egg whites & 4 yolks instead of 12 & 4). I would also add another meal in the form of a protein shake first thing upon waking for a total of seven meals.

Supplementing

I believe the most important "supplements" you buy should be good quality and the right kind of steroids. Do your research, ask questions on this site, and save your money for the good and proper steroids you will need. As for "over the counter stuff", just read the labels on those expensive name brand products to find out what is in them that makes them work. Then, buy the ingredients in as raw a form you can to save money.

For any program, I supplement the following...

Multivitamin & extra vitamin c, vitamin e, & vitamin b complex: for great base nutrition and energy (also almost eliminates the need to eat a ot of fruits and veggies)

L-Glutamine: for recovery

Flax & Fish Oil: as fats and antioxidants, Flax also aids digestion

Dessicated liver: which is loaded with amino acids (aminos are the building blocks of all muscles)

Gingko Biloba: for circulation and mental focus

Whey Protein Powder: I use both concentrate and isolate

Dried egg white powder: A good way to add extra protein to your current protein shakes

AAKG Powder: for recovery, nitrogen production and nitrogen retention (great pumps)

Creatine: we all know why

If I was bulking I would use the same, but add the following...

Gainer Shake: for a load of calories, protein, carbs, and nutrients ( I drink one after the gym)

Carbohydrate Powder: for extra energy and aids protein delivery to muscles ( I add to every protein shake and gainer shake, also I have a carb drink during workouts as well)

Milk Thistle: for liver health (actually a good idea to use all the time)

So, to bring this to an end... Like I said earlier, these methods have worked for me the past 2 years. Some people may agree or disagree with me, but I know these programs work because I have been using them and have had great gains. Adding a steroid cycle to these programs would dramatically increase gains. My biggest piece of advice is do not go on a "diet", instead start nutrition programs that you can follow for the rest of your life. Also, study and read every article on here and ask tons of questions to the veterans. I myself have a lot to learn. Also, get your body used to a nutrition and training program before you start a steroid cycle, then just intensify the training and adjust the nutrition program to whatever goals you are going for (example: I am currently on a lean mass nutrition and training program, but am going to start a bulking cycle of steroids in April 2007, so in April when I start I will switch to my bulking program and intensify my training). Just stay focused on your goals and you will be successful. My personal motto is "with great sacrifices come great rewards". Sacrifice those poor eating habits for nutrition programs, and your rewards will soon follow, I promise!

Couldn't have said it any better. No matter how much gear a person is on, proper nutrition is vital for a healthy body and is crucial for increasing gains. Ive been with gnc for a while now, and all their products are great. For those still in the dark, listen to this guy.

Originally Posted by ksatriya

Couldn't have said it any better. No matter how much gear a person is on, proper nutrition is vital for a healthy body and is crucial for increasing gains. Ive been with gnc for a while now, and all their products are great. For those still in the dark, listen to this guy.

I agree...think about it, FOOD is natures way of stimulating certain hormones in the body. Why put MORE hormones in your body before you are getting adequate natural scources? Bottom line, eat regular food and prime your body before loading up on gear.

I have had trouble in the past with finding time for a whole food diet so i have to supplement more often then i would like. I stick to labrada MRP's and AST protein whenever whole food isnt available.

Originally Posted by hades

I have had trouble in the past with finding time for a whole food diet so i have to supplement more often then i would like. I stick to labrada MRP's and AST protein whenever whole food isnt available.

This is very common. I too had a hard time eating real foods due to my work schedule. I work graveyard shifts so that barely leaves me any time to train, rest, and cook. But, I figured out a way!! I still supplement with protein powders usually 1 hour before my training, immediately after my training with a gainer shake, and at bed time. Powders are great before and after training because they are quick and easy to mix, and they are absorbed fast by the body; at bed time, a slow digesting protein is better to provide food for your muscles during sleep (which is a fasting period) and it keeps your metabolism going steady until your next meal when you wake up. For my other four meals in a day (I try to eat 7 meals a day; 4 whole food and 3 powder) I take one day a week and devote it to cooking. I plan what I will eat, how much of it, and on what days. Then after I cook all my food for the week, I store it in large tupperware containers. The only meal I make fresh everyday is my breakfast because it is relatively fast to whip up. So here is an example of how I do it:

I eat fish (either salmon, tuna(not in a can), halibut, or tilapia) 4 times a week after my post workout shake. So I will cook 4 8-12oz pieces of fish on my cooking day.

I eat a baked potato with olive oil with after my post workout meal everyday. So I will boil 7 potatoes for 10 minutes, then when I want to eat them I pop them in the oven for another 15 minutes to crisp them up.

Chicken breasts, steaks, ground beef, pasta, pasta sauce, etc. can be pre made easily too. Just plan out what you need to eat in a week and make those daily quantities.

Other things such as rice can be made in large quantities and stored easily. Veggies are easy too, just steam them for about 3 minutes, then on the day you eat them microwave for another 3 minutes and they are done.

I know it is hard to eat the same thing everyday, but try to mix it up as much as possible. Also, try to eat out (not fast food) once a week for variety. It is easier than you think to devote one long day of cooking; and consider this, after that day all of your whole food meals are basically ready, they just need to be re-heated.

For any program, I supplement the following...

Multivitamin & extra vitamin c, vitamin e, & vitamin b complex: for great base nutrition and energy (also almost eliminates the need to eat a ot of fruits and veggies)

L-Glutamine: for recovery

Flax & Fish Oil: as fats and antioxidants, Flax also aids digestion

Dessicated liver: which is loaded with amino acids (aminos are the building blocks of all muscles)

Gingko Biloba: for circulation and mental focus

Whey Protein Powder: I use both concentrate and isolate

Dried egg white powder: A good way to add extra protein to your current protein shakes

AAKG Powder: for recovery, nitrogen production and nitrogen retention (great pumps)

Creatine: we all know why

Hi slightly off the subject I've bought some L-Glutamine 1kg powder and a Kg of AAKG

How much do you take and when, is L-Glut just a post workout protein and AAKG for the pump and recovery??????

That was a great post by the way I've taken alot of that on board as i've just started a bulk cycle?

For L-Glut I take 10g pre workout(1 hour before) and 10 grams post workout (immediately)

For AAKG I take 5g immediately after waking in the morning on an empty stomach and 5g 1 hour before workout.

AAKG is for nitric oxide production (pump), speeds recovery, and increases protein synthesis

hmm interesting, thanks alot i'll start that tomorrow.

I'm doing squats tomorrow cant wait for that pump, GRRR

ty for this post boy do i need to make a life style change i think that alone is the hardest thing for any of us to do in my opinion but its got to be done and once you get into the swing of it it becomes easier everytime

[the_iron_giant]

Great stuff guys. My situation is probably a lil different than most. I can't hit the iron just yet, due to injuries. Will be hitting cardio, as often as I can handle. As I have never really tried to gear my nutrition plan without hitting the iron, any advice would be great. Currently Weighing about 260-270, and hoping to drop 40-50 LBS through nutrition/cardio/supps. Any advice on cals, and ratios would be appreciated.

IG

[brasilminnesota]

Talking with this guy at the gym he was telling me how much his nutrition was helping him. I've read it so many times and now is the time for me to step up and make food count. I'll keep posting as to how I'm doing and ask for pointers.

BrasilMinnesota

[powerman]

Great post we can all lift weights but without proper nutrition timing, recovery and sleep there will be no growth or very little.. Nutrition Timing is crucial meaning pre and post workout and what you eat upon waking in the morning and what you eat for last meal before sleeping all are very important