For anyone confused on Dieting and Training.

[musclekid88]

Guys i have put together a little something that i have worked on over the past couple of weeks it breaks down everything into a simple 700 words on way to improve your diet and training schedule have a read and tell me what you think.

TIPS FOR DIET AND TRAINING!
• 1g – 2g protein per pound of body weight
• 1g protein equals 4 calories
• Small frequent meals
• Min 5 small meals a day
• Amino acids are essential to prevent muscle breakdown
• 1g carbs 4 calories - 1g fat 9 calories
• Complex carbs in the morning/first meal
• Inactive period – fibre/vegetables/ less carbs/no carbs
• Before workout complex carbs
• Branch chain amino whilist workout
• Cellar energy ATP, Glycogen is used for weight resistance training
• Simple carbs once Glycogen in depleted after a workout
• Glucose plus water is stored into the muscle as molecules
• Postwork must replenish nutrients! (Simple carbs can be used here)
• Use simple carbs to replenish body for 2nd workout after first one is commenced
• Complex carb in the morning to assist with so release energy over the day
• Next fibres for useful energy….USE AS MUCH GREEN VEGETABLES AS POSSIBLE DURING INACTIVE PERIODS. Therefore reducing negative calories
• Glucose goes into the blood stream within 3 min (POSTWORK)
• Pancreas Insulin is a storage hormone, takes the protein and amino acids in the muscles with the help of Glucose after a post workout
• Super compensation – the storage of extra water due to replenished muscles
• NO CARBS AT THE END OF THE DAY/NIGHT TIME DUE TO INACTIVITY, HEAPS OF PROTEIN
• Including essential fatty acids is beneficial
• Fats are not as healthy as carbs as an energy source


Several body types: (200 pound person)
Ectomorphic: skinny tall, hard time gaining weight, fast metabolism (1.5g to 2g protein per pound)
• 300g – 500g carbs - 300g to 400g protein
• Can have carbs in every meal if wanting to
Endomorphic: Someone who is over weight, very little calories and still gain fat
Carbs in the morning (first meal)
Mesomorphic: Bodybuilder structure, muscle, big body structure, broad shoulders



• 200g carbs on average
• If active anything from 300g to 500g carbs
• 50% carbs 50% protein
• Carbs first thing morning, little bit before workout, during workout and after workout (bit)
• 1g for everyone, 1.5g protein for athlete 2g protein for bodybuilders
• Complex starchy carbs, in the morning and before physical actives
• Fibrous carbs – no limit (green vegetables) use more energy to digest (anytime)
• Simple carbs- during and or after the workout to replenish glycogen
• Fat minimal amounts daily (due to being hidden in protein sources) FISH HAS ESSENTIAL FATS)
• ONLY ESSENTIAL FATS ARE OK! Omega 3, Omega 6
• 4oz is around 20g to 25g protein per piece meat and chicken
• No more then 100g FAT!!! Choose proteins carefully!
• Saturated fats need a small amount although it is hidden already in proteins!
• Intermit effect of exercise
- loose more body fat if eating in smaller meals consistently
- More frequent meals lowers body fat due to metabolism being used and more calories being burnt
- Fibres and complex carbs work best for intermit effect
• Different protein source per meal is ideal
• Turkey breast, buffalo, seafood, lean meats
• Complex starchy carbs in the morning to gain sustain energy due low glycogen levels upon waking up
• Muscle tissue: 1 pound of muscle tissue needs 69 calories to be maintained
• 4oz of any meat is around 20g to 25g of protein
TOP SIX POINTS:
• Small frequent meals
• High protein Intake in every meal
• Fibre complex carbohydrates as much as you like and any time
• Essential fats added
• Carbohydrates taken as demanded
• Simple carbohydrates during and immediately after we can have simple carbohydrates (sugar foods) but becareful of fats ONLY SUGARS! Helps replenish glycogen.
• ^^^Source dextrose, glucose, multodextrin^^^


Take energy as needed (Carbohydrates depending on activity during the day)
Whatever is loss the body aims to put back.
Start off with 50-50 rule e.g. 300g protein 300g carbs

[Razor]

Thanks for the post kid, saved to desktop!
All things know, but often forgotten, now I got a list
Thank you

[songdog]

Good job bro

[ScotchGuard02]

Nice post. Very helpful.

[musclekid88]

No worries guys, it's a bit of the basics and a bit of the complex stuff but never the less all important!

[Dr. R.]

Awesome work man. I now have a basic quick reference guide to healthy dieting. Thank you much.

[Razor]

+1 rep to you man, nice work again.

[DeadlyD]

Guys i have put together a little something that i have worked on over the past couple of weeks it breaks down everything into a simple 700 words on way to improve your diet and training schedule have a read and tell me what you think.

TIPS FOR DIET AND TRAINING!
o 1g - 2g protein per pound of body weight
o 1g protein equals 4 calories
o Small frequent meals
o Min 5 small meals a day
o Amino acids are essential to prevent muscle breakdown
o 1g carbs 4 calories - 1g fat 9 calories
o Complex carbs in the morning/first meal
o Inactive period - fibre/vegetables/ less carbs/no carbs
o Before workout complex carbs
o Branch chain amino whilist workout
o Cellar energy ATP, Glycogen is used for weight resistance training
o Simple carbs once Glycogen in depleted after a workout
o Glucose plus water is stored into the muscle as molecules
o Postwork must replenish nutrients! (Simple carbs can be used here)
o Use simple carbs to replenish body for 2nd workout after first one is commenced
o Complex carb in the morning to assist with so release energy over the day
o Next fibres for useful energy....USE AS MUCH GREEN VEGETABLES AS POSSIBLE DURING INACTIVE PERIODS. Therefore reducing negative calories
o Glucose goes into the blood stream within 3 min (POSTWORK)
o Pancreas Insulin is a storage hormone, takes the protein and amino acids in the muscles with the help of Glucose after a post workout
o Super compensation - the storage of extra water due to replenished muscles
o NO CARBS AT THE END OF THE DAY/NIGHT TIME DUE TO INACTIVITY, HEAPS OF PROTEIN
o Including essential fatty acids is beneficial
o Fats are not as healthy as carbs as an energy source

Several body types: (200 pound person)
Ectomorphic: skinny tall, hard time gaining weight, fast metabolism (1.5g to 2g protein per pound)
o 300g - 500g carbs - 300g to 400g protein
o Can have carbs in every meal if wanting to
Endomorphic: Someone who is over weight, very little calories and still gain fat
Carbs in the morning (first meal)
Mesomorphic: Bodybuilder structure, muscle, big body structure, broad shoulders

o 200g carbs on average
o If active anything from 300g to 500g carbs
o 50% carbs 50% protein
o Carbs first thing morning, little bit before workout, during workout and after workout (bit)
o 1g for everyone, 1.5g protein for athlete 2g protein for bodybuilders
o Complex starchy carbs, in the morning and before physical actives
o Fibrous carbs - no limit (green vegetables) use more energy to digest (anytime)
o Simple carbs- during and or after the workout to replenish glycogen
o Fat minimal amounts daily (due to being hidden in protein sources) FISH HAS ESSENTIAL FATS)
o ONLY ESSENTIAL FATS ARE OK! Omega 3, Omega 6
o 4oz is around 20g to 25g protein per piece meat and chicken
o No more then 100g FAT!!! Choose proteins carefully!
o Saturated fats need a small amount although it is hidden already in proteins!
o Intermit effect of exercise
- loose more body fat if eating in smaller meals consistently
- More frequent meals lowers body fat due to metabolism being used and more calories being burnt
- Fibres and complex carbs work best for intermit effect
o Different protein source per meal is ideal
o Turkey breast, buffalo, seafood, lean meats
o Complex starchy carbs in the morning to gain sustain energy due low glycogen levels upon waking up
o Muscle tissue: 1 pound of muscle tissue needs 69 calories to be maintained
o 4oz of any meat is around 20g to 25g of protein
TOP SIX POINTS:
o Small frequent meals
o High protein Intake in every meal
o Fibre complex carbohydrates as much as you like and any time
o Essential fats added
o Carbohydrates taken as demanded
o Simple carbohydrates during and immediately after we can have simple carbohydrates (sugar foods) but becareful of fats ONLY SUGARS! Helps replenish glycogen.
o ^^^Source dextrose, glucose, multodextrin^^^

Take energy as needed (Carbohydrates depending on activity during the day)
Whatever is loss the body aims to put back.
Start off with 50-50 rule e.g. 300g protein 300g carbs

Great job bro !!!.......sticky???

[donberry427]

If you watched any of those dieting videos with that guy and his big note pad then you basically got the same info as here except you dont have to spend an hour watching his videos... GREAT POST!!

[Revelations]

Great...Printing out and placing in my binder..thanks

[musclekid88]

Happyo see that what I have done is helping people out.

[stpete]

Nice and simple...All true.

I like it.

[vigilante_inc]

Lot's of good info in that post. Though I'm pretty sure you don't "have" to eat small meals or X amount of times a day. Thought that we'd put thaat myth to bed already.

Not attacking or anything I'm just saying that it's not really required. Some of us have very busy shedules and prepare our own food and dont have time to eat 5+ times a day.

[baseline_9]

Guys i have put together a little something that i have worked on over the past couple of weeks it breaks down everything into a simple 700 words on way to improve your diet and training schedule have a read and tell me what you think.

TIPS FOR DIET AND TRAINING!
• 1g – 2g protein per pound of body weight
• 1g protein equals 4 calories
• Small frequent meals
• Min 5 small meals a day
• Amino acids are essential to prevent muscle breakdown
• 1g carbs 4 calories - 1g fat 9 calories
• Complex carbs in the morning/first meal
• Inactive period – fibre/vegetables/ less carbs/no carbs
• Before workout complex carbs
• Branch chain amino whilist workout
• Cellar energy ATP, Glycogen is used for weight resistance training
• Simple carbs once Glycogen in depleted after a workout
• Glucose plus water is stored into the muscle as molecules
• Postwork must replenish nutrients! (Simple carbs can be used here)
• Use simple carbs to replenish body for 2nd workout after first one is commenced
• Complex carb in the morning to assist with so release energy over the day
• Next fibres for useful energy….USE AS MUCH GREEN VEGETABLES AS POSSIBLE DURING INACTIVE PERIODS. Therefore reducing negative calories
• Glucose goes into the blood stream within 3 min (POSTWORK)
• Pancreas Insulin is a storage hormone, takes the protein and amino acids in the muscles with the help of Glucose after a post workout
• Super compensation – the storage of extra water due to replenished muscles
• NO CARBS AT THE END OF THE DAY/NIGHT TIME DUE TO INACTIVITY, HEAPS OF PROTEIN
• Including essential fatty acids is beneficial
• Fats are not as healthy as carbs as an energy source


Several body types: (200 pound person)
Ectomorphic: skinny tall, hard time gaining weight, fast metabolism (1.5g to 2g protein per pound)
• 300g – 500g carbs - 300g to 400g protein
• Can have carbs in every meal if wanting to
Endomorphic: Someone who is over weight, very little calories and still gain fat
Carbs in the morning (first meal)
Mesomorphic: Bodybuilder structure, muscle, big body structure, broad shoulders



• 200g carbs on average
• If active anything from 300g to 500g carbs
• 50% carbs 50% protein
• Carbs first thing morning, little bit before workout, during workout and after workout (bit)
• 1g for everyone, 1.5g protein for athlete 2g protein for bodybuilders
• Complex starchy carbs, in the morning and before physical actives
• Fibrous carbs – no limit (green vegetables) use more energy to digest (anytime)
• Simple carbs- during and or after the workout to replenish glycogen
• Fat minimal amounts daily (due to being hidden in protein sources) FISH HAS ESSENTIAL FATS)
• ONLY ESSENTIAL FATS ARE OK! Omega 3, Omega 6
• 4oz is around 20g to 25g protein per piece meat and chicken
• No more then 100g FAT!!! Choose proteins carefully!
• Saturated fats need a small amount although it is hidden already in proteins!
• Intermit effect of exercise
- loose more body fat if eating in smaller meals consistently
- More frequent meals lowers body fat due to metabolism being used and more calories being burnt
- Fibres and complex carbs work best for intermit effect
• Different protein source per meal is ideal
• Turkey breast, buffalo, seafood, lean meats
• Complex starchy carbs in the morning to gain sustain energy due low glycogen levels upon waking up
• Muscle tissue: 1 pound of muscle tissue needs 69 calories to be maintained
• 4oz of any meat is around 20g to 25g of protein
TOP SIX POINTS:
• Small frequent meals
• High protein Intake in every meal
• Fibre complex carbohydrates as much as you like and any time
• Essential fats added
• Carbohydrates taken as demanded
• Simple carbohydrates during and immediately after we can have simple carbohydrates (sugar foods) but becareful of fats ONLY SUGARS! Helps replenish glycogen.
• ^^^Source dextrose, glucose, multodextrin^^^


Take energy as needed (Carbohydrates depending on activity during the day)
Whatever is loss the body aims to put back.
Start off with 50-50 rule e.g. 300g protein 300g carbs

Can you please re-literate the above points and define them a bit better

Most are blanket statements or incorrect

[Bonaparte]

A lot of this is unnecessary bro-science.

You do not need BCAAs or free-form aminos. Your body can get them from protein, though it takes a bit longer.

You don't NEED simple carbs after a workout. Sure, it may help pack on mass, but it also encourages fat gain and diabetes.

Maltodextin is not a simple carb (though it is the shortest complex carb).

Your body only stores carbohydrates in the form of glycogen. Glucose cannot be stored (unless converted to glycogen).

[gbrice75]

Your effort is noted and appreciated, but some is just inaccurate and/or too 'absolute' to apply to the masses. Some just plain doesn't make sense, makes me think you've misunderstood some of what you've read on this board.

[FireGuy]

Guys i have put together a little something that i have worked on over the past couple of weeks it breaks down everything into a simple 700 words on way to improve your diet and training schedule have a read and tell me what you think.

TIPS FOR DIET AND TRAINING!
• 1g – 2g protein per pound of body weightProtein requirements are based off of lean body mass not total bodyweight. A 225lb man at 8% BF will have a greater need that a 225lb man at 25% bodyfat. Also, 1-2g per anything is beyond vague. In the above scenario it's stating protein should be between 225-450 grams a day. Not exactly dialed in. More importantly protein needs can not be prescribed in a vacuum. The amount of carbs and fat in the diet will influence how much protein is needed. Carbs especially are protein sparing and dietary protein intake needs are less when adequate carbs are part of the diet.
• 1g protein equals 4 calories
• Small frequent meals While this is preached often its been pretty much debunked as a myth. Given the exact same foods you could eat three 1,000 calorie meals or six 500 calorie meals and the net result would be the same.
• Min 5 small meals a dayNot neccessary but still the popular choice amongst most, including me
• Amino acids are essential to prevent muscle breakdownAmino acids are really nothing more than individual proteins. Proteins are words while amino acids are the letters in the word as example. Branch Chain and L Glutamine are considered by many to be anti catabolic amino acids.
• 1g carbs 4 calories - 1g fat 9 calories
• Complex carbs in the morning/first mealAgain, maybe so maybe no.
• Inactive period – fibre/vegetables/ less carbs/no carbs
• Before workout complex carbsAll diet and goal dependent.
• Branch chain amino whilist workoutNot a bad idea but definately not a requirement. Never taken a BCAA while training in my life.
• Cellar energy ATP, Glycogen is used for weight resistance training
• Simple carbs once Glycogen in depleted after a workoutVery debatable again.
• Glucose plus water is stored into the muscle as molecules
• Postwork must replenish nutrients! (Simple carbs can be used here)
• Use simple carbs to replenish body for 2nd workout after first one is commenced2nd workout?
• Complex carb in the morning to assist with so release energy over the day Huh?
• Next fibres for useful energy…Fiber for useful energy? Please explain..USE AS MUCH GREEN VEGETABLES AS POSSIBLE DURING INACTIVE PERIODS. Therefore reducing negative caloriesI think you are a bit confused here again. Some fibrous carbs are thought to be calorie neutral due to the calories it takes to digest them being equal to or more than their calorie content. Not sure what you mean by reducing negative calories.
• Glucose goes into the blood stream within 3 min (POSTWORK)
• Pancreas Insulin is a storage hormone, takes the protein and amino acids in the muscles with the help of Glucose after a post workout
• Super compensation – the storage of extra water due to replenished musclesThis is really a term used for storing excess glycogen not water.
• NO CARBS AT THE END OF THE DAY/NIGHT TIME DUE TO INACTIVITY, HEAPS OF PROTEIN Again, completely goal dependent. Heaps of protein?
• Including essential fatty acids is beneficial
• Fats are not as healthy as carbs as an energy sourcePlease elaborate? I can think of several fats which I would think as healthier than certain carbs for energy or in general.


Several body types: (200 pound person)
Ectomorphic: skinny tall, hard time gaining weight, fast metabolism (1.5g to 2g protein per pound)
• 300g – 500g carbs - 300g to 400g protein
• Can have carbs in every meal if wanting to
Endomorphic: Someone who is over weight, very little calories and still gain fat
Carbs in the morning (first meal)
Mesomorphic: Bodybuilder structure, muscle, big body structure, broad shoulders



• 200g carbs on average
• If active anything from 300g to 500g carbs
• 50% carbs 50% protein
• Carbs first thing morning, little bit before workout, during workout and after workout (bit)
• 1g for everyone, 1.5g protein for athlete 2g protein for bodybuilders
• Complex starchy carbs, in the morning and before physical actives
• Fibrous carbs – no limit (green vegetables) use more energy to digest (anytime)
• Simple carbs- during and or after the workout to replenish glycogen
• Fat minimal amounts daily (due to being hidden in protein sources) FISH HAS ESSENTIAL FATS)
• ONLY ESSENTIAL FATS ARE OK! Omega 3, Omega 6Omega 9, MCT oil too maybe?
• 4oz is around 20g to 25g protein per piece meat and chicken
• No more then 100g FAT!!! Choose proteins carefully!Even on a ketogenic diet?
• Saturated fats need a small amount although it is hidden already in proteins!Several protein sources do not include saturated fats.
• Intermit effect of exercise
- loose more body fat if eating in smaller meals consistentlyNot true.
- More frequent meals lowers body fat due to metabolism being used and more calories being burntNot true.
- Fibres and complex carbs work best for intermit effectPlease elaborate.
• Different protein source per meal is idealNot necessary either in my opinion.
• Turkey breast, buffalo, seafood, lean meats
• Complex starchy carbs in the morning to gain sustain energy due low glycogen levels upon waking up.Maybe
• Muscle tissue: 1 pound of muscle tissue needs 69 calories to be maintainedInteresting, is this the formula being used to figure BMR after LBM is arrived at? Not rhetorical here, this is good to know if backed by science.
• 4oz of any meat is around 20g to 25g of protein
TOP SIX POINTS:
• Small frequent mealsalready addressed
• High protein Intake in every mealAlready addressed.
• Fibre complex carbohydrates as much as you like and any timeYou should just refer to them as fibrous. Complex and Simple have their own meanings to most.
• Essential fats added
• Carbohydrates taken as demanded
• Simple carbohydrates during and immediately after we can have simple carbohydrates (sugar foods) but becareful of fats ONLY SUGARS! Helps replenish glycogen.
• ^^^Source dextrose, glucose, multodextrin^^^


Take energy as needed (Carbohydrates depending on activity during the day)
Whatever is loss the body aims to put back.
Start off with 50-50 rule e.g. 300g protein 300g carbs

Lots of effort put in here and it is appreciated. As mentioned earlier much is too vague, some is inaccurate and some is even false. I put my thoughts in bold.(although some bold already existed and isnt mine)

[musclekid88]

The problem as to it being to vague is most likely because I wrote it in conduction with me understanding what it meant. Like the part you suggest about fibrous carbs and them taking more calories to digest then them the amount they have is what I meant by negative carbs.
Apologize if it's to vague according to flex guy but it's just a general run down to help many new comers introducing themselves to the body building seen. Also with body building everyone has there own ways, myths and suggestions.

[BBrian]

Good effort, but it's doubtful that this will be helpful to newcomers at all. It's very difficult to read. I believe that the only people who will understand it are the people who are pointing out its deficiencies. Is this something you jotted down while attending a seminar or some other type of classroom environment? It's a good place to start with an informative thread, but you posted a rough draft. It'd be really great if you sat down and rewrote it to be more newbie-friendly and less objective as to cover different training goals.

[The Bear 79]

The problem as to it being to vague is most likely because I wrote it in conduction with me understanding what it meant. Like the part you suggest about fibrous carbs and them taking more calories to digest then them the amount they have is what I meant by negative carbs.
Apologize if it's to vague according to flex guy but it's just a general run down to help many new comers introducing themselves to the body building seen. Also with body building everyone has there own ways, myths and suggestions.

Again, your effort is appreciated, but its obvious you don't have the knowledge base to construct "the handbook" you've attempted to construct, & attempting to justify your inaccuracies & false's with "everyone has there own ways, myths and suggestions" just makes you look worse bro. There's 2 ways, right & wrong. Now, you can take this as an attack & "fire back", or you can take it as constructive criticism, learn something, spend some time applying what you learned so you have true, hands on experience with proper diet & then you can make the revisions necessary to make this a very informative & frequently visited thread. Your choice. BTW, what or who is "flex guy"?

[BBrian]

Again, your effort is appreciated, but its obvious you don't have the knowledge base to construct "the handbook" you've attempted to construct, & attempting to justify your inaccuracies & false's with "everyone has there own ways, myths and suggestions" just makes you look worse bro. There's 2 ways, right & wrong. Now, you can take this as an attack & "fire back", or you can take it as constructive criticism, learn something, spend some time applying what you learned so you have true, hands on experience with proper diet & then you can make the revisions necessary to make this a very informative & frequently visited thread. Your choice. BTW, what or who is "flex guy"?

I think he was referring to FireGuy.

[BBrian]

I'm a little shocked by some of the people who praised this.

[musclekid88]

It was meant to be fireguy sorry man I'm using my iPhone and order correct stuffed it up....if I have time I will go through it and re-write it properly. I was going to do that originally but simple couldn't be bothered lol...but yeah people feel free to edit it and then I will put together an mass thread of information.

[FireGuy]

It was meant to be fireguy sorry man I'm using my iPhone and order correct stuffed it up....if I have time I will go through it and re-write it properly. I was going to do that originally but simple couldn't be bothered lol...but yeah people feel free to edit it and then I will put together an mass thread of information.

I wasnt attacking your thread by any means. It's not good for the board if the members feel too intimidated to post. There were several points of contention I had and took the time to give a somewhat detailed explanation of why that was. I also suggested you elaborate on a few of the things you wrote because I wasnt sure what you meant. For instance, you wrote 1lb of muscle needs 69 calories to be maintained. Is that per day? If so a guy person with 200lbs of lean mass would require 13,800 calories a day as a Basal Metabolic Rate. There were other things you mentioned concerning "Intermet Effect". I have no idea what that is and asked you to please explain. If what you wrote is truly what you beleive to be fact then feel free to address each item of contention as I did with you. Same goes for anyone else whom may agree or disagree.

My inclination is to believe you dont have a clear understanding of many of the things you listed.

[Bonaparte]

I wasnt attacking your thread by any means. It's not good for the board if the members feel too intimidated to post. There were several points of contention I had and took the time to give a somewhat detailed explanation of why that was. I also suggested you elaborate on a few of the things you wrote because I wasnt sure what you meant. For instance, you wrote 1lb of muscle needs 69 calories to be maintained. Is that per day? If so a guy person with 200lbs of lean mass would require 13,800 calories a day as a Basal Metabolic Rate. There were other things you mentioned concerning "Intermet Effect". I have no idea what that is and asked you to please explain. If what you wrote is truly what you beleive to be fact then feel free to address each item of contention as I did with you. Same goes for anyone else whom may agree or disagree.

My inclination is to believe you dont have a clear understanding of many of the things you listed.

I've often seen this figure thrown around.
It only applies to skeletal muscle at normal hydration, not LBM in general (which includes organs, bone, etc).

So if you gain 10lbs of muscle, you'd need an extra 690 cals daily to maintain it.

[musclekid88]

Yeah man thats all good..like I said if I get some spare time over the next couple of days I will make a more in depth report of it all. But yeah feel free to critizise and the more I hear the more I learn

[FireGuy]

You should really head to the diet forum and spend sometime in there. Lot's of good stickies to read and you would be hard pressed to find a topic or question related to food that hasnt been deeply discussed. Literally a wealth of information and the guys there are nicer than the ones who hang out here. ;-)

[musclekid88]

If you could man could you post the link to the diet section for some reason I can't find it...I found it once but since then been lost :s

[BBrian]

http://forums.steroid.com/forumdispl...M#.TytpS8X2Z3g