Eating to grow

[awakened615]

Eating to grow


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Maintaining optimum nutrition is essential to building a strong, massive physique, yet it is the most neglected element in the average lifter's program. Without super nutrition, all training efforts are a waste of time. Nutrition also has an impact on the efficiency of steroid cycles. The idea is clear; food plays a major role in the acquisition of muscle mass. The first thing we need to do about our nutritional program is get excited about it. Realize that eating better will help us reach our weight training goals. A person must really be motivated to eat super nutrition or they just won't follow through. If the enthusiasm is not there, you might follow the diet for a week or two; real gains come by following the diet for months or even years. My eating program depends on being prepared. The most important part of that is having the good food you need, when and where you need it. Regular trips to the grocery store are a must.

The following list is an example of the type of food I buy every week when I go to the store:
20 potatoes
24 ounces frozen orange juice
4 dozen eggs
1 pound frozen strawberries
7 grapefruits
1 pound brown rice
7 bananas
5 pounds pasta
10 chicken breasts
1 pound oatmeal
3 pounds ground beef
2 pounds vegetables
24 ounces cottage cheese
18 ounces dried fruit
2 gallons 2% milk
1 loaf wheat bread
I also buy carbo-plex and egg protein powder once a month along with a few other supplements. I buy other things of course, but this is the core of my diet. Sating like this can be surprisingly affordable. The major problem people have with this type of diet is finding time to eat all the food, much less prepare it. The sample meal program I have made up here is built around my own schedule. I am home for breakfast, at work all day, and then home for dinner. So as you can imagine, I do not have access to a kitchen at work. Planning is the only way I can get proper meals. What I do is prepare most of my meals at night. While I am sitting around watching the tube or something, FU bake about 10 potatoes. I keep them in the refrigerator up to four days. They are great plain and cold. I precook my pasta at night; it holds good for about four days also. I bake four chicken breasts at a time which lasts me a day or two. I find that eating right is quick and easy if I am prepared.

This land of diet can get boring; I eat the same things almost everyday. do go out to eat about twice a week. One time I might have a steak an potato and once a week I might have fish. Here is an example of my daily meal schedule:

Breakfast
8:00 AM Snack
10:30 AM Lunch
Noon Pre-Workout
4:00 PM Dinner
7:00 PM Snack
10:00 PM
4 egg whites (warmed and blended with cold juice) 3 ounces dried fruit (apricots are excellent) 1 chicken breast 3 ounces dried fruit 1 large bowl of salad 1 cup yogurt
I whole grapefruits 1 plain baked potato impound serving of pasta (I like it plain) 1 plain baked potato 1/2 pound of ground beef or steak (drain all fat) 3 egg whites (in blender with juice)
6 ounces of cottage cheese 1 cup juice 1 cup juice 1 cup juice with protein powder and carbo-plex Large serving of vegetable (I like green beans)
1 large bowl of oatmeal (plain, with milk, or fruit) 1 plain baked potato 2 whole wheat rolls or slices of bread
2 pieces of whole wheat toast (with honey or jam) 1 piece fresh fruit (I like bananas)
2 cups milk

This is just an example of my diet which is of course based on my preferences and limits. Like I said, I must take my meals with me to work. I have a cooler which holds all my food. A person could take a diet like this one and make a lot of substitutions and still be right on track. Tuna could replace chicken; I personally can't stand tuna though. One large protein/carb drink could replace a meal or two if it were necessary. This diet gets me about 4,500 calories a day; give or take 500. It is about 60% carbs, 20% protein, and 20% fat. I follow this diet as closely a possible. I drink about 10 cups of water per day, but most of that is between meals. Vitamin supplements are taken after breakfast. Those of you who already eat like this know how much it helps, those who do not, owe it to yourselves to give it a try. What you'll find is that your muscles grow faster than ever. Also your metabolism speeds up making you burn more fat and feet much more energetic. I personally accelerate this rate even further by doing intense aerobic work three times a week.
This means difficult 45 minute rides on a stationary bike, in addition to my weight training. Put it all together, stay with it, and just watch those muscles grow. You will notice that the program has an abundance of nutrient dense food. I am familiar with a number of athletes who consume high calorie diets and complain that they just get fat. This is because they consume nutrient dilute foods or empty calories. Empty calories serve no purpose in building muscle mass. They are not used efficiently and are more likely to be stored
as fat. The high calorie diet is only effective if it is one which is abundant in nutrients. It is known that anabolic steroids can only exert their positive effects when an ample amount of dietary protein is consumed. It is also a must that carbohydrate intake be high enough that it is the sole source of energy, allowing protein to be used for its primary functions and not energy purposes. Notice that the diet incorporates many aspects of an excellent nutritional program. Among those are: adequate intake of nutrients, balance of nutrients, low intake of sugar, fats and salt, and a variety of food sources. Notice that the diet also consists of foods that are economical, convenient and very available. They also have outstanding nutritional value. Each person should try to incorporate all of these aspects into their own
personal nutrition program. Evidence has shown that without frequent, nutritious meals, muscular hypertrophy cannot be maximized. There is no doubt that optimum nutrition is essential to superior athletic performance as well as health.

[nextBIGone]

There is no way that I could follow a plan that is 60%carb, 20%fat & pro. I would swell up like the pilsbury doughboy. I personally eat about 50%pro, 30%carb, 20%fat. Eating a lot of fat really helps me...especilly when I am dieting down.
But this is def on track. Someone who is new to eating like a bodybuilder should actually start off with something along these lines.

Good info.

[motown1002]

Originally Posted by nextBIGone

There is no way that I could follow a plan that is 60%carb, 20%fat & pro. I would swell up like the pilsbury doughboy. I personally eat about 50%pro, 30%carb, 20%fat. Eating a lot of fat really helps me...especilly when I am dieting down.
But this is def on track. Someone who is new to eating like a bodybuilder should actually start off with something along these lines.

Good info.

Im with ya bro! I look at a carb and gain an inch on my gut. I have to run on higher fats and protien.

[YoungNJacked]

same here, i keep all grains, pastas, potatoes, rice, etc out of my diet now that i am satisfied with the clay i slapped on. for beginners u want a lot of carbs to boost insulin spike before and after workouts esp. i also would eat carbs with slow digesting fats(peanut butter) and some milk before bed when i wanna gain size. but now that im happy at 270 i can start dropping the carbs and start eating more dietary fat from natural foods. my fav thing to do when bulking up is honey and pb sandwiches with banana on whole grain miltons bread and 20oz ff milk. that is about 800 cals right there.

[muleman]

One of the ways I manage to keep body fat at bay is to maintain a carb cutoff time at night say around 6 pm. And meals after that are protein/fat meals. I also like some of you try to keep my protein around 50%

[suk35]

Originally Posted by ribbler

carbs are important to me just as much as protein..they both work hand in hand..its timing thats the important..when dealing with carbs...simple and complex..we all know that after we work out..glycogen stores are empty in the muscle..and thats when simple carbs play a big roll...shoot i dont eat anything thats not whole weat whole grain..except once a day..after i work out...simple carb up post work out..right after to 25 min..white bread with strwberry jam...this is a perfect after work out carb up...if your on the go...chocolate milk...15 grams of protien and 40 grams of simple carbs perfect. .you dont have to spend all your money on that exp protein shake...and then your post work out meal some that are on the list a protein with ..rice.potatoes..sweet potatoes exc...the center for sports and meds and the ace use to tell us 60% protein 40%carbs each meal...now that has changed to 50%protein 50%carbs..i think pending on our goals the percentage is on an indivisual case...ribb

Well said Ribb.

[esteban_760]

I think the post was built around foundational material for those who are interested in gaining weight - period. There is a plethora of information around on how to hit your pecs from 124 different angles, however, it's nearly impossible to find as many articles dedicated to the basics of eating. So for that sake, the post did its purpose.

P.S. I'd get tired of cold potatoes

Originally Posted by nextBIGone

There is no way that I could follow a plan that is 60%carb, 20%fat & pro. I would swell up like the pilsbury doughboy. I personally eat about 50%pro, 30%carb, 20%fat. Eating a lot of fat really helps me...especilly when I am dieting down.
But this is def on track. Someone who is new to eating like a bodybuilder should actually start off with something along these lines.

Good info.

[mp89]

Originally Posted by ribbler

carbs are important to me just as much as protein..they both work hand in hand..its timing thats the important..when dealing with carbs...simple and complex..we all know that after we work out..glycogen stores are empty in the muscle..and thats when simple carbs play a big roll...shoot i dont eat anything thats not whole weat whole grain..except once a day..after i work out...simple carb up post work out..right after to 25 min..white bread with strwberry jam...this is a perfect after work out carb up...if your on the go...chocolate milk...15 grams of protien and 40 grams of simple carbs perfect. .you dont have to spend all your money on that exp protein shake...and then your post work out meal some that are on the list a protein with ..rice.potatoes..sweet potatoes exc...the center for sports and meds and the ace use to tell us 60% protein 40%carbs each meal...now that has changed to 50%protein 50%carbs..i think pending on our goals the percentage is on an indivisual case...ribb

well said carbs are absolutley as important as protien especially if you are a hard gainer which i myself am..i like to keep my carbs moderate to high around 350-500 for my off season nutrition plan i also keep my protien intake at atleast 1.5 grams per pound of bodyweight as well if you are looking to gain weight id say try to figure out how much calories you need go by how you look and if your making progress and always eat enough meals atleast 4 or 5 a day minimum if you want to grow with a few snacks in between i prefer 6 meals a day based on about 4 whole meals and 2 meals from supplementation as well as 2 small snacks remember nutrition is one of the most important things if you want to grow you cant overlook it

[awakened615]

Originally Posted by mp89

well said carbs are absolutley as important as protien especially if you are a hard gainer which i myself am..i like to keep my carbs moderate to high around 350-500 for my off season nutrition plan i also keep my protien intake at atleast 1.5 grams per pound of bodyweight as well if you are looking to gain weight id say try to figure out how much calories you need go by how you look and if your making progress and always eat enough meals atleast 4 or 5 a day minimum if you want to grow with a few snacks in between i prefer 6 meals a day based on about 4 whole meals and 2 meals from supplementation as well as 2 small snacks remember nutrition is one of the most important things if you want to grow you cant overlook it

Good post MP. It is hard for me to gain as well. Carbs are the biggest part of my diet w/o question. I can't seem to fit in 4 whole meals a day with my schedule. I do eat 3 and 3 shakes a day + 1 V8 fusion 46 floz bottle and about a gallon of water. I used to drink a lot of gatorade in the morning too but I like the V8 better now.LOL. I eat alot and don't gain like I want too however I started eating some other things just to try to get the weight on. They are not to healthy but I just want to give it a try.

[mp89]

Originally Posted by awakened615

Good post MP. It is hard for me to gain as well. Carbs are the biggest part of my diet w/o question. I can't seem to fit in 4 whole meals a day with my schedule. I do eat 3 and 3 shakes a day + 1 V8 fusion 46 floz bottle and about a gallon of water. I used to drink a lot of gatorade in the morning too but I like the V8 better now.LOL. I eat alot and don't gain like I want too however I started eating some other things just to try to get the weight on. They are not to healthy but I just want to give it a try.

3 meals and 3 shakes a day is good brother even if your 50/50 on food and supplements atleast your still getting in your calories and making it a priority to eat keep doing what your doing and you will grow! good luck with your bodybuilding goals and pursuits bro