Saturday, May 14, 2011

Diet and Nutrition Basics (Vol. 3)

Number of Meals

You need to eat about 6 meals per day. You need a lean protein source every 3 hours. This gives your body the building blocks it needs to build muscle. Eat soon after you wake up all the way up until your bed time. Ensure you give your body a good meal once every 3 hours. Do not wake up in the middle of the night to have a meal. Continuous sleep is more important. Have a slow digesting source of protein before bed time instead of waking yourself up to eat. Have 6 meals per day on average. 5 to 7 is fine when spaced 3 hours apart.

Water Intake
You need to stop drinking any other beverage besides water. You can have a few other drinks each week such as diet sodas or crystal light, but limit those to only a few per week. Everyone should be drinking around a gallon or 128 ounces of water per day. If you’re eating a high amount of calories, increase your water intake. If you live in a hot and humid climate, increase your water intake. If you are very active throughout the day, increase your water intake.
Water should be consumed throughout the day and especially around and during your workouts. If you stay fully hydrated throughout the day, you will make faster progress! This is the truth.

Basic Calorie Cycling
If you plan your diet around your workouts and eat normally besides the extra calories from pre and post workout meals, you are using a method of calorie cycling. Calorie cycling gives amazing results because you keep your body off
guard with higher and then lower calorie intakes. Here’s an example of calorie cycling. Notice the higher calorie days on Day 1, Day 3, and Day 5:

Day 1    Day 2    Day 3    Day 4    Day 5    Day 6    Day 7
3000     2500      3000     2500     3000     2500      2500

Making Adjustments
Making adjustments to your diet and always striving to improve your diet is one of the keys to making quick, continuous, and consistent progress. Your body will adapt to anything, so you have to be willing to make adjustments to continue making progress. Other programs never adjust anything and you waste your precious time working hard for no reason! One of the easiest adjustments you can make to your diet is improving your food choices. I would never change anything until you are making the best food choices. All calories are not created equal. The better foods you eat, the better your results. That simple change alone will help you make faster progress. Increasing and decreasing the number of calories in your diet will help you continue to make progress. This can be tricky, though. You do not want to decrease your calories so much that your body begins to burn muscle for energy and hold onto body fat because it feels threatened.


Diet and Nutrition Basics (Vol. 2)

The Best Food Sources :
You need to be eating only the best sources of protein, carbohydrates, and fats. I’m giving you only the best sources here – there are more, but this is a good start. The better choices you make, the better results you get!

Lean Protein Sources
· Lean Beef 96% Preferred
· Lean Beef 92% Good
· Lean Red Meat
· Pork Tenderloin
· Whole Eggs (limit)
· Egg Whites
· Lowfat Cottage Cheese
· Skim Milk
· Chicken Breast
· Turkey Breast
· Ground Turkey
· Duck
· Lowfat Yogurt
· Protein Powders
· Venison
· Mutton
· Salmon
· Tilapia
· Other Fish
· Tuna
· Shrimp
· Crab
· Lobster
· Any Lean Meats

Natural Carb Sources
· Oats
· Bran
· Barley
· Wheat
· Rye
· Beans
· Potatoes
· Brown Rice
· Apples
· Bananas
· Grapefruit
· Oranges
· Berries
· Grapes
· Tomatoes
· Tangerines
· Romaine Lettuce
· Cabbage
· Spinach
· Broccoli
· Celery
· Squash
· Peppers
· Greens

Essential Fat Sources
· Fish Oil
· Flax Oil
· Fish
· Flaxseed
· Walnuts
· Sesame Oil
· Safflower Oil
· Sunflower Oil
· Soybean Oil
· Almonds
· Pecans
· Peanuts
· Peanut Butter
· Sunflower Seeds
· Olives
· Olive Oil
· Avocados
· Cashews

No one forces you to put anything in your body. Make the right choices and make the best progress of your life.

Your diet and the foods you eat is one of the most important factors for you getting the body you want in the shortest amount of time. Read that statement again. It’s vital that you understand that. You need to know how to combine the best sources of food into meals throughout the day. You need to know how to eat throughout the day for building muscle and burning fat. When you know how to eat properly for building muscle and burning fat, your results will vastly improve!


Diet and Nutrition Basics (Vol. 1)

Now you have the number of calories needed to start your diet. How many protein, carbohydrates, and fat grams do you need?

30% of calories from Protein
50% of calories from Carbohydrates
20% of calories from Fat

As an example, let’s say your starting calories came out to be 3000 calories. In order to get your targets for protein, carbs, and fat, you would need to do the following…

3000 x 30% = 3000 x 0.30 = 900 calories from Protein
3000 x 50% = 3000 x 0.50 = 1500 calories from Carbohydrates
3000 x 20% = 3000 x 0.20 = 600 calories from Fat

Protein and carbohydrates contain 4 calories per gram while fat contains 9 calories per gram. 

Protein Target for 3000 Calorie Diet = 900 / 4 = 225 grams of Protein

Carb Target for 3000 Calorie Diet = 1500 / 4 = 375 grams of Carbs

Fat Target for 3000 Calorie Diet = 600 / 9 = 67 grams of Protein


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