Bodybuilding Nutrition and Exercise...Where do I start? What can I eat?
I don’t want to look like Arnold Schwarzenegger! Will I?
As quoted from Arnold himself…”why is it people take a golf lesson and never say I want to learn to play golf but I don’t want to end up or look like Tiger Woods” Yet so many people when they think of lifting weights always say “ I want to lift weights but I don’t want to look like Arnold Schwarzenegger. DO NOT WORRY, this is not likely to happen with a few simple exercises! Arnold took a lifetime to look that good and worked at it for hours a day for many years.
Why should I choose working out with weights instead of aerobic exercise is asked all the time? Great question…weight training or bodybuilding develops strength and new lean muscle. Each pound of lean muscle burns fifty calories per day! That’s right fifty calories per day at rest. That’s before you count the calories burned during exercise!
You do the math. If you strengthen yourself and over time you add only five pounds of muscle you will burn an additional 250 calories each and every day. Even the days you didn’t workout.
To start at the very beginning bodybuilding must be separated into two distinct areas.
Nutrition and resistance training or weightlifting.
Nutrition:
Proper nutrition is the success or failure of any athlete in any sport. To ensure proper nutrition with weight training I suggest the following.
The Basics:
- Divide your diet into five to six meals per day. Each meal should focus on protein and vegetables. Avoid high in carb starches.
- Eliminate all carbs from your diet at least three hours before going to bed.
- When you get up in the morning do not wait more than thirty minutes to start your first meal. Breakfast, described as breaking the fast is the most important meal of the day.
- Post workout meal. Within one hour after your workout…the golden hour as it is called you must consume a meal high in protein.
The formula:
- How many grams of protein should I eat? This is simple. For weight training a great rule of thumb is 1.10 grams of protein per pound of desired lean body weight. (Applies to both men and women)
Example: You want to weigh a lean 150 lbs Then multiply 150 Times 1.10= 165 grams of protein per day minimum. Divide this as equally as possible between the five to six meals.
- How many calories should I eat daily? Simple. The total protein in grams must equal or exceed at least ten percent of the total calories. Example: The same person who eats 165 grams of protein daily should never exceed 1,650 in total calories!
Another example is the male weight lifter who wants to weigh a lean 200lbs.
He should have 220 grams of lean protein daily with no more than 2200 total calories. I am asked all the time…how about counting the carbs? Forget the carbs, If you follow the plan the carbs will fall right into place and you will end up with the right carbs ninety nine percent of the time!
Suggested supplements: to be sure you have enough protein on a daily basis I suggest supplementing with Myoplex Deluxe by EAS. Why…Myoplex Deluxe has all of the supplements all in one easy to use meal replacement shake. For the beginner this is a great way to start. Add to that a Solgar daily vitamin like the VM 75 and you will be on your way to a more muscular body.
Try this plan, be patient and watch your body transform into a leaner stronger you. We will be glad to answer any of your questions by filling out our contact form on the contact page.
Thanks,
The Original Gym Rat
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