Beginner's Guide to Nutrition - A Must Read

[KTHNXBYE]

Beginner's Guide to Nutrition

After countless posts of "is this food good?" or "how many calories is this?", I've decided to make a thread that can be easily accessible to anyone who is new to body building or who doesn't know much about nutrition and diet. This is very basic, and there is always more to learn, but this should be a very good place to start.

The Three Macro Nutrients - Protein, Fat, and Carbohydrates

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Protein

• has 4 calories per gram.
• necessary for the building and repair of body tissues.
• produces enzymes, hormones, and other substances the body uses.
• regulates body processes, such as water balancing, transporting nutrients, and making muscles contract.
• keeps the body healthy by resisting diseases that are common to malnourished people.
• prevents one from becoming easily fatigued by producing stamina and energy.
• shoot for 1g-1.5g of protein per pound of body weight.

Good Sources of Protein

-Tuna
-Beef
-Turkey
-Chicken
-Bison
-Pork
-Cottage Cheese
-Eggs
-Beans
-Cheese

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Fat

• has 9 calories per gram.
• eating fat does not make you fat, an excess of calories does.
• is important for hormonal production
• raises testosterone.
• is a very good fuel and your body can utilize fat for fuel in very low aerobic states (resting) even better than carbs.

Good Sources of Fat

-Nuts
-Olive Oil
-Avocado
-Fish
-Eggs
-Peanut Butter

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Carbohydrates

• has 4 calories per gram.
• are the basic fuel for your body.
• can be stored inside your muscles and used later when it needs it through what is called "glycogen".
• are divided into two groups; simple and complex carbs, and both are important at different times.
• focus on eating plenty of complex carbs to create a steady flow of insulin.

Good Sources of Carbohydrates

-Oats
-Sweet Potatoes
-Whole Wheat Bread
-Whole Wheat Pasta
-Rice

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Another thing lacking in most people's diets is FRUITS AND VEGGIES!!! These need to be eaten EVERY day to get all the fiber, vitamins, and minerals you need. Do not be worried about the carbs when it comes to these unless you are pre-contest and cutting all carbs. Here are a few that most people like. Gains will not be to full potential with out at least some of these.

Fruit

-Apples
-Bananas
-Apricots
-Blueberries
-Strawberries
-Peaches
-Oranges

Vegetables

-Peas
-Carrots
-Broccoli
-Spinach
-Green Beans
-Lettuce
-Cucumber

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Now that you know what foods are "good", and you know how many calories they are and how much protein, carbs, and fat is in them. Now you need to know how much to eat.

Use one of the following websites to determine how many calories you need to maintain each day, and go from there:
-ACS Calculator
-Shape Fit
-BizCalcs
-Calorie Control

Other very useful threads concerning nutrition that you should take a look at:
-boyscouT's Guide v2
-Debunking Bodybuilding Nutrition Myths
-Lose Fat the Right Way
-The Ultimate Workout Sticky
-Cardio
-Pre, During, and Post Workout Info

Refrences:
-Nutrition Data
-Wikipedia
-Bodybuilding.com

To all of those who are trying to get in shape: Please take time to research for yourself...Then, ask for help if you don't understand. Everything on this thread is enough to start up a basic nutritional plan and get your diet in check.

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Rep if you appreciate the time I took to make this. Cheers!

Remember: Eat big, sleep, drink lots of water, train like a horse, and you will see results

[Delgod]

Very Nice Info.

But shouldn't this be in the nutrition section? =D.

Repped.

[ruga buga]

yes and no. most people here don't venture out teen section so here should be fine... repost though, you posted it twice i think

[KTHNXBYE]

yeah thanks guys. sorry about the double post. don't know how that happened.

[joe_indo]

good write up especially the little bullet points, short and simple...

a beginners guide to nutrition should at least have the word fruit or vegetable SOMEWHERE in it.

[battousai216]

good post, the whole thing about fat not making you fat will shock the hell out of some people lol. Other good sources of fats are eggs, red meat,nuts, and peanut butter.

[Footballphilly]

good post, repped

[PLANETGETLOW]

Should be pinned.....

[RisSsky]

Originally Posted by PLANETGETLOW

Should be pinned.....

x2!

[IronAbrams]

I'll third the call for sticky.

[KTHNXBYE]

Originally Posted by joe_indo

good write up especially the little bullet points, short and simple...

a beginners guide to nutrition should at least have the word fruit or vegetable SOMEWHERE in it.

hey, yeah sorry. i can't believe i forgot to put that in there. i edited it, and put it in there.

thanks for reminding me.

hopefully this bad boy turns into a sticky

[Mickles]

This is really helpful man, stickyy

[Tex24]

Pretty basic like you said, but it will definitely help out a lot of kids here. Good work!

[KTHNXBYE]

Originally Posted by Finch99

Pretty basic like you said, but it will definitely help out a lot of kids here. Good work!

yeah, i figured if someone who just started wanted to find some useful info they wouldn't want a **** load of stuff thrown at them, so i made it simple and basic.

[zildjian_4]

very good man!simple, quick read and accurate!
sticky!!!repps on recharge!

[Atheimetal]

Definitely a good start nutrition-wise, along with links to more advance threads for those who want to look more into it. Great post, I repped you.

[Majestyc]

Thank you for the detailed information. This should be extremely helpful to those who are just starting out.

[KTHNXBYE]

Originally Posted by Majestyc

Thank you for the detailed information. This should be extremely helpful to those who are just starting out.

thats why i did it.

[OverWorked]

Nice post.

[KTHNXBYE]

Originally Posted by OverWorked

Nice post.

thank you. hopefully new users will read this first before asking repetitive questions all the time.

[rick00001967]

i`ll rep that. good idea. a lot of the talk on this forum is over peoples heads. sometimes i think people over complicate things. most of the time a simple no nonsense approach is better. at least after reading this, the person will have a basic knowledge of what to eat. i wish i had a list like this when i was 18.

well done.

[ruga buga]

Originally Posted by KTHNXBYE

thank you. hopefully new users will read this first before asking repetitive questions all the time.

great post but that will never happen

[KTHNXBYE]

Originally Posted by ruga buga

great post but that will never happen

probably not, but its worth a try.

[IcedNine]

Factually inaccurate in many cases. Eating fats is bad regardless. Learn something about nutrition, you fool.

[KTHNXBYE]

Originally Posted by IcedNine

Factually inaccurate in many cases. Eating fats is bad regardless. Learn something about nutrition, you fool.

WHAT?! please tell me you are joking. fat is not bad dude.

[moraistelmo]

thank you! very helpful!

[Dummkopf]

Originally Posted by IcedNine

Factually inaccurate in many cases. Eating fats is bad regardless. Learn something about nutrition, you fool.

lol wut?

[SlimNed]

what would u suggest as a good ratio for an slow gainer with a fast metabolism? i was thinking 15% protien 20% fats 65% carbs (mostly complex). and arent beans carbs?

[IcedNine]

Originally Posted by KTHNXBYE

WHAT?! please tell me you are joking. fat is not bad dude.

You're tellin' me this is good (see picture)? Fat bad. Protein good.

[IronAbrams]

Originally Posted by IcedNine

You're tellin' me this is good (see picture)? Fat bad. Protein good.

Dietary fat is not the same thing as adipose fat. Fail.

1. Fat does not magically make you fat, caloric excess does.
2. Dietary fat supports healthy testosterone levels.