This article if you have time to read it is everything i have learnt so far about bodybuilding i left my trainer and found it hard to continue on my own and so through absolutely weeks of researching i think i have broaden my knowlege a tad bitthis has been made through help from articles here on steroid forum other forums and milos sarcevs very helpful videos i wrote parts myself and some have been copied (but only if i fully understood what i have read) so let me know what you think.
Thanks
Michael
Protein
Protein is purely used to build muscle,
1 gram of protein = 4 calories, it is also the minimum amount per pound of bodyweight needed regardless of activity levels and goals.
Meals Should be spread as much as possible with 5 being the minimum amount of meals consumed in a day. Using the 200lb bodyweight example with lb of protein per lb of bodyweight this equivalents to 40g of protein per meal, this ensures a constant flow of amino acids throughout the body.
If this is not available the body will look to muscle tissue as a replacement, so if your goal is to gain lean muscle tissue result will be affected greatly.
Protein should be constant all year round be it for bodybuilding or just purely as a healthy diet your hair, skin, nails etc need to consume protein as well.
Not all protein intake is instantly broken down as explained below:
Red meat typically take 24hours to be broken down and to extract the amino acids
Chicken takes 6-7hours
Fish takes 5hours
Dairy Products 1.5hours
Whey protein etc 20minutes (barring casein)
When bodybuilding protein can be put up to 1.5-2lbs of protein per lb of bodyweight due to the high demand for it to help rebuild muscle fibres.
Athletes can consume up to 1.5lbs of protein per lb of bodyweight.
1 gram of muscle burns approximately 69 calories
Carbohydrates
Carbohydrates are purely used for energy....simple.
1 gram of carbs = 4 calories, when we exercise our body needs energy which is fed by carbohydrates or even when we wake up as our body is still using energy
whilst we are asleep and needs refuelling when we wake, if the body needs carbs it will use them efficiently with minmal fuss, however if we are not being active and don't need carbs our body will have no use for them and it will store it as fat.
To much carbs = to much energy along with no exercise resulting in fat storage, there are different types of carbs and they all serve a purpose:
1. Simple starchy carbohydrates
(e.g. sugar, honey, fruit, fruit juice)
Simple carbohydrates have a 'simple' molecular structure and are made up of 1-2 sugar molecules. The simplest form of carbohydrate is glucose. Simple sugars
that are found in foods include sucrose (table sugar), fructose (found in fruit), and lactose (found in milk). Not all simple carbs are bad. Natural simple carbs in
fruit and milk are perfectly healthy. Low-fat or non-fat dairy such as yoghurt, milk and cottage cheese are healthy food choices and rich sources of calcium.
Although fruits and (fresh) fruit juices are healthy and packed with minerals and vitamins, it is probably best to eat it them in moderation, as complex carbs such
as vegetables are a superior food source if weight loss is your goal, especially if you are carbohydrate sensitive. Probably the best time for ingesting fruit is before
and after your workouts.
So, if not all simple carbohydrates are 'bad', which ones are? Sugar (sucrose)! If you want to lose weight, stay away from sugar.
2. Complex starchy carbohydrates
(e.g. rice, wholemeal, pasta)
Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex starchy carbohydrates include whole grains, peas and beans, which are rich in vitamins, minerals an fibre. The problem with complex starchy carbs is that often they are refined.
Refined carbohydrates are foods where machinery has been used to remove the high fibre parts (the bran and the germ) from the grain. When a complex carb
is refined it loses it complex structure and thus all the properties that made it a healthy choice. Instead it takes on the properties of a simple carbohydrate and is
processed by the body in the same way. White rice, white flour, white bread, sugary cereals, and pasta, noodles and pretty much anything made from white flour
are all examples of refined carbohydrates. You should stay away from refined carbs, as much as you should stay away from sugar.
BEFORE
(unrefined)
Brown rice
Wholemeal flour
AFTER
(refined)
White rice
White Flour
Stick to unrefined complex carbohydrates. They still contain the WHOLE grain, including the bran and the germ. Thus, they are higher in fibre and will keep
you feeling fuller for longer - great for weight loss. Examples include whole-grain rice, wholemeal bread, porridge oats and whole-wheat pasta.
3. Complex fibrous carbohydrates
(e.g. most vegetables)
Fibrous carbs are rich sources of vitamins, minerals, phytochemicals and other nutrients and tend to be green vegetables. These are full of fiber,
which is the indigestible portion of plant material (i.e. vegetables). This means that much of the food passes straight through the gut and is not absorbed,
thus they are great 'colon cleansers' and are essential for keeping the digestive process running clean and healthily! Even better, fibrous carbohydrates are very
low in calories and it is virtually impossible to overeat on green vegetables. Some vegetable are so low in calories they contain less calories than it requires to eat
them e.g. celery which contains 5 calories yet takes 10 calories to be broken down.
The rule of thumb when it comes to all carbohydrates is that:
BROWN (or green) IS GOOD (e.g. whole wheat bread, sweet potatoes, brown rice) and
WHITE IS BAD (e.g. white bread, white pasta, white potatoes, white rice) .
The exception to the rule being cauliflower (is good!).
Examples of various foods from the different carbohydrate groups can be found below. "Bad" carbs have not been included (i.e. sugar and refined carbs).
Fibrous Complex Carbohydrates
Asparagus
Aubergine (Eggplant)
Bamboo Shoots
Brussel Sprouts
Cabbage
Carrots
Whole Barley
Cauliflower
Celery
Cucumber
Lettuce
Mushrooms
Okra
Red/ green Peppers
Sweet Corn
Spinach
Zucchini (Courgette)
Starchy Complex Carbohydrates
Oatmeal
Legumes
Potatoes, Yams, Sweet Potato
Green Beans
Broccoli
Brown rice
Whole wheat pasta
Whole grain cereals (e.g. muesli, shredded wheat)
Buckwheat
Whole wheat/ Multi-grain bread
Rye
Millet
Whole grains
Beans – lima, red, kidney
Blackeyed peas, lentils, chick peas
Flour (Whole Wheat)
Simple Carbohydrates
Fruit
Dairy Products
Complex Starchy carbs should be consumed in the morning and prior to workout.
Fibrous carbs can be consumed anytime as they contain minimal calories and pose no threat to your diet.
Complex Simple carbs should be consumed only during or post workout as they are high in sugar but are used to replenish glucose levels .
Fat
Not all fat is bad in fact some fat is good e.g omega 3 flaxseed oil and omega 6 etc. Fat, like carbohydrates is used for energy.
1 gram of fat = 9 calories and so already you can see the easiest way to consume energy when trying to lose weight or gain muscle with minimal fat gain is by
using carbohydrates as your main source that’s not saying to cut out fat completely because as mentioned above some fats are essential (efa), essential fats are still needed
as its what hormones are made out of but the amount you need is already hidden in your protein sources.
When putting together a diet you need to take into consideration your body type:
Ectomorphic
An ectomorphic is someone who is skinny, tall, finds it hard to gain weight and has a high metabolism (hardgainer)
In this case when bodybuilding you should consume 1.5-2 grams of protein per 1lb of bodyweight and approximately 300-500g carbohydrates if you then find you are
gaining to much fatty weight decrease carb intake, if you are not gaining muscle increase protein.
Endomorphic
An endomorphic is someone who gets overweight easy, e.g only needs to look at a glass of water to gain weight
Although you gain weight easy you must keep your protein high as you already know its the building block of muscle and lower other macronutrient sources.
Start off with 1.5-2g of protein per lb of bodyweight if you are a competitive bodybuilder and 100g carbs remember this is all based on a 200lb person.
Consume only starchy carbs in morning and prior to workout you may have fibrous carbs if you wish but will be fine without.
Mesomorphic
A mesomorphic is one we all wish to be, broad, thick bones, large frame, very muscular you can get away with having only 1 gram of protein per lb of bodyweight and still
build from it (increase intake if not getting desired results) 200g protein 300-500g carbs if active 200-300g carbs if inactive.
The Glycemic index
The glycemic index is everywhere. Recent magazine articles, radio advertisements, talk shows and well publicized books are making great claims from its use.
Low glycemic meals are being touted as an aid in weight loss as well as an effective manager of diabetes and possibly relevant to the prevention of heart disease.
The varied use of low, mid and high glycemic foods are also being studied and integrated as part of good sports nutrition and enhanced performance.
Can you imagine all of the possibilities with the implementation of a few choice foods into our daily nutrition plan? Is it really this simple? Within these last few
weeks I've had the opportunity of researching the glycemic index through several of the most current web sites and journals dedicated to research reports and
updates. With all of the publicity the index has been receiving, it's time to examine what it is, how it works and how the personal training community can
benefit from its day-to-day use.
How It Works
The glycemic index refers to the relative degree to which blood sugar increases after the consumption of food. A food is always measured relative to the effect of
pure sugar. High glycemic index foods can raise blood glucose levels very quickly, as well as insulin levels. In contrast, low glycemic index foods do not
significantly raise blood glucose levels and insulin levels after eating. Pure glucose is given a value of 100 while other foods are given an index number
representing its relative effect on blood glucose levels.
For example, sweet corn is assigned an index number of 55 which means sweet corn raises blood glucose levels 55 percent as much as pure glucose.
In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods.
In the past, it was widely believed that simple sugars dramatically increased blood glucose levels while starches such as potatoes and bread were digested slowly.
The results from numerous studies show this is definitely not the case. In fact, one of the biggest surprises comes from potatoes, which reported an average
index of 84, making it one of the higher glycemic foods available. Here's a look at how a high, mid and low glycemic value food can alter one's blood glucose response.
For Weight Loss
Most clients who come to trainers for help primarily want to lose weight or shed body fat. Can the application of the glycemic index to our food choices really
help us lose body fat? Research has confirmed that one of the most effective ways to lose body fat is by eating 5 to 6 meals daily combined with resistance
training and some form of cardio.
Small, frequent meals increase the thermic effect of food as well as prevent the body from going into starvation mode. Research further agrees there should be a
larger portion of carbohydrates mixed with more moderate amounts of protein and fat. The glycemic index allows us to more effectively evaluate our nutrition
plan focusing on the quality of carbohydrates. For those who incorporate a larger amount of low glycemic foods, they will be rewarded with a slow and steady
release of glucose keeping insulin levels in check.
This is of tremendous benefit to those who complain of low energy when cutting back on calories. Since all nutrients are not created equal, low glycemic foods
have the added effect of keeping individuals feeling more satisfied for longer periods of time. In contrast, high glycemic foods used early in the day could cause
unwanted surges in glucose levels, leaving one feeling energy deprived as well as creating hunger pangs. Lower insulin levels play a critical role in how and
when we store fat. These reduced levels make fat easier to burn and more difficult to store.
For Sports Performance
Athletes have long known that eating properly before training and competition can improve performance in measurable ways. Increased carbohydrate intake prior to exercise can be measured through increased muscle and liver glycogen stores as well as aid in the maintenance of blood glucose levels for sustained energy. Glucose levels then provide fuel for the brain, which allow us the luxury of good judgment and enhanced concentration levels while exercising. How, then, can the glycemic index help athletes in their performance?
Despite what may sound logical in applying the glycemic index, researchers have found that what you eat prior to endurance exercise does not necessarily play a
role in your ability to sustain an endurance activity. Whether your meal consists of low, mid or high value foods does not seem to matter as much as what you
consume to sustain your energy stores during exercise. While high glycemic foods do not play a favorable role in weight loss, they can have an important effect
in sports performance.
Following a heavy training session, when muscle glycogen stores are depleted, high glycemic foods can provide a quick release of glucose re-filling energy stores.
Within the first few hours following exercise, blood flow to muscles is increased. Glycogen synthesis can be optimized during this critical time by the use of high
glycemic carbohydrates. One of the concerns expressed by athletes and coaches over the course of time is that ingestion of carbohydrates in the hour before
exercise could cause a dramatic increase in insulin levels, ultimately causing hypoglycemia within a short time after exercise begins.
Recent studies have shown that even though high glycemic foods were taken prior to endurance exercise, the resulting performance was not affected.
This is an important finding in that the quality of carbohydrates is less important in meals prior to exercise while potentially being of great significance to aid
recovery in the time following exercise. There is still much debate on this subject.
Working With Clients
While there are many ways to utilize the index to benefit our varied client base, remember that different people can have different results and there are many
factors which can influence the index of foods like food preparation, age of food, fiber content, protein and fat content, as well as many other variables.
It is not a perfect science nor have all testing results been consistent. However, as fitness professionals, the glycemic index provides us with yet another tool
to help our clients meet their individual goals.
By offering our knowledge and assistance on this subject, it's possible that we can fine tune our clients' training and nutrition programs to more closely match
their energy requirements throughout the various stages of training. Many athletes and dieters have reported marked differences in weight loss and performance
results by manipulating their balance of foods to meet their goals. Specific athletes may see a direct benefit from using the glycemic index in their food selection.
However, there is insufficient evidence to suggest that all athletes will see equal benefits.
All trainers, coaches and serious athletes should know the difference between high, mid, and low glycemic value foods and when their consumption and
appropriate mix will best serve their intended purpose.
Please consult the chart below detailing how various foods stack up on the glycemic index.
The Glycemic Index of Common Foods
Glucose 100
Breads
Mixed grain bread 28
Oat Bran bread 48
Pita Bread, white 57
Wheat bread, wholemeal 69
White bread 71
Bagel, white 71
Cereal Grains
Barley, pearled 25
Rice, instant, boiled 1 min 46
Sweet Corn 55
Rice, brown 55
Rice, white 55
Couscous 65
Rice, instant, boiled 6 min 90
Dairy Foods
Yogurt, low fat, artificially sweet 14
Milk, skim 32
Legumes
Lentils, red 25
Butter beans 31
Pinto beans 39
Baked beans, canned 48
Kidney Beans, canned 52
Breakfast Cereals
Rice Bran 19
All Bran 42
Oatmeal 49
Special K 54
Muesli 56
Life 66
Grapenuts 67
Cream of Wheat 70
Cheerios 74
Total 76
Team 82
Cornflakes 83
Crispix 87
Fruit and Fruit Products
Pear, fresh 37
Apple 38
Orange 44
Grapes 46
Banana 54
Raisins 64
Watermelon 72
Pasta
Fettucine 27
Vermicelli 35
Spaghetti, protein enriched 27
Spaghetti, white 41
Macaroni 45
Linguine 46
Tortellini, cheese 50
Soups
Tomato Soup 38
Black bean soup 64
Split pea soup 60
Vegetables
Carrots, cooked 39
Yam 51
Sweet potato 54
Potato, white, boiled 56
Potato, new 57
Potato, baked 85
Potato, mashed 70
Beets 64
Snack Food
Peanuts 15
Popcorn 55
Pretzels 81
Dates 103
Sugars
Fructose 22
Honey 58
Sucrose 64
Maltodextrin 105
Maltose 105
Notes in the past weeks i have found that my muscle gaining has came to a halt and my fat levels have rocketed this is due to overeating of simple and complex carbs
and not recording properly hence why this folder has been made. The solution would be to cut back on carbs and maintain a high protein and reasonable carb diet
however when at work i will limit my carbs to either fibrous or none at all throughout the day only complex in the morning and prior to workout due to my light working job.
CSC - Complex starchy carbohydrates
FC - Fibrous carbohydrates
SC - Simple carbohydrates
P - Protein
1 Muesli CSC
Egg whites P
2 Mixed protein shake P
3 Chicken Breast P
Vegetables FC
4 Fish (tuna in sunflower oil) P
5 Potatoe CSC
Cottage cheese P
Beans P
* Workout - (simple carbohydrate consumed during or after workout) SC
6 Whey Protein P
7 Lean cut steak (prefferably london broil) P
8 Turkey (helps you sleep) P
Meals spread out approx 1.5-2hours
Workout below has been designed to pay special attention to my deltoids as I feel I am lacking growth in that area.
Monday Delts/Traps A Cardio
Tuesday Chest + Tris Cardio
Wednesday Off Rest Rest Rest
Thursday Delts/Traps B Cardio
Friday Back + Bis
Saturday Legs + Calves
Sunday Off
Delts/Traps
Military Press 12 10 6 6
Bent Over 1 Arm Rows 12 10 6 6
Barbell Shrug 20 20 20
Bent Over Rear Delt 12 10 6 6
DB Shrug 20 20 20
Upright Row 12 10 10 10
Chest + Tris
Chest
Bench Press 12 10 6 6
Flyes 12 10 6 6
Incline DB Press 12 10 6 6
Flyes 12 10 6 6
Dips 10 10 (weight)
DB Pullovers 10 10 10 10
Triceps
Close Grip Bench 12 10 6 6
Pushdowns 15 10 10 10
French Press 12 10 6 6
Dips 10 10 (weight)
Kick Backs 12 10 6 6
Delts + Traps B:
Delts/TrapsB
Military Press12 10 6 6
Upright Row 12 10 10 10
DB Shoulder Press 12 10 6 6
DB Shrugs 20 20 20
DB Side Lateral supersetted 12 10 6 6 w/ 1-Arm Front Laterals 12 10 6 6
Back + Bis:
Back
Bent Over Row 12 10 6 6
Pullup or Lat Pulldown 12 10 6 6
Seated Cable Row 12 10 6 6
One Arm Cable Row 12 10 6 6
Biceps
BB Curl 12 10 6 6
DB Curl 12 10 6 6
Incline DB Curl 12 10 6 6
Legs + Calves:
Legs
Squats 12 10 6 6
Stiff Leg Deadlift 12 10 6 6
Leg Extension 12 10 6 6
Leg Curl 12 10 66
Calves
Standing Calf Raises 20 20 20
Seated Calf Raise 20 20 20
Abs
Crunches 20 20 20
Twisting Crunches 20 20 20
Oblique Twist with bar on shoulder 100 75 or 50
Leg Raise (weighted) 20 20 20
Add more when body adjusts to exercise and perform at least 2 times per week.
Reply With Quote
Originally Posted by Damienm05
