Courtesy of bb.com member StrongEnough:
5-6 meals a day
eat every 2-3 hours
eat the same amount of Protein, Carbs, Fats (EFA's) IN EVERY MEAL!!!!!!!
This isn't nessessary, but a starters concept. There are some meals where
I have no carbs at all
7+ hours of sleep
7 hours Strong?... Yes! Recovery happens when you sleep by Growth Hormones are released
Tons of water!
How much calories to take in?????
Click on the first link. Take that number, and multiply is by one of the 5
selection of your daily activities on the second link. Once you have this
number (Maintenance level), subtract 500 from that number when Cutting, and
increase by 500 when Bulking.
Example : BMR = 2000, Activity level = 4, 2000x 1.725 = 3450 - 500 =
2950. This is what you should start your calories at. Seem high? These
will drop as you lose more weight.
1st link ---- >
http://www.bmi-calculator.net/bmr-calculator/
2nd link ----
>
http://www.bmi-calculator.net/bmr-ca...dict-equation/
Protein : Poultry, fish, red meat, cottage cheese, Whey, eggs
Carbs : Whole wheat pasta, whole wheat bread (100%, but be careful with
store bought bread. Almost all Store bought bread contains HFCS. Look into
ezekial bread). brown rice, rolled or steel oats, Yams, Lentils, fruit
Fats: Olive oil, fish oil, flax oil, nuts (almonds, pecans, walnuts), almond
and peanut butter (all natural)
Before going to bed, your last meal should be a slow digestive protein and a
fat. Cottage cheese is the best, mix it with some nuts or 2 tbsp of all
natural PB. This contains Casein protein and will prevent your body from
going catabolic while you sleep.
When you wake, try to get protein in your system right away.
Want to know about the different types of fat, and which ones are Good/Bad?
--->
http://www.hsph.harvard.edu/nutritionsource/fats.html
Dairy: Fat free yogurt, skim milk, fat free cottage cheese, or soy milk
EAT YOUR VEGGIES! (They're low calorie/carb yes... but have you look at what
minerals are in them????)
Pre-workout Meals: 60-90 minutes before workout
Post-workout Meals: Within 45 minutes after lifting (Get a High GI carb, and
a fast source of protein like Whey)
Supplements When first starting, the only supplements you need are a good multivitamin, fish oil, and Whey protein powder. After you get your diet down pat (100% strict and clean) and you have your workouts in full swing, then look into others. Fat burners only aid in the process. Your diet will make and break you. BCAA's are also something to look into for a cut or a bulk.
Cardio : 4-5 days a week, 1 hour tops (for cutting)
1-2 days a week, 1 hour tops (for bulking).
**
The 1 hour tops doesn't mean you have to do 1 hour every sessions. I
personally keep it between 40-50 minutes, sometimes I'll only do 30. I just
see so many people doing 90 minute sessions and don't realize that it's too
much**
But do I do cardio in the mornings, or in the evenings?. Do what works best for you. You will find many members on this forum that are well respected, and in great shape, but recommend Two different things. Does that make either of them wrong? No, because they're doing what works best for them. Do your own research on this, because it's beating a dead horse. I have always done my cardio in the evenings, as well as for 30 minutes right after lifting. I had no problems losing the weight.
Weight lifting : Lift Heavy!!! 3-4 days a week! Do not train the same muscle group every
day, or every other day. Allow a good 48 to 72 hours rest before training
that muscle group again. Keep reps between 8-10 range, 3-4 sets. This
doesn't include a warm up set. Make sure the muscle group is nice and warm
before hitting it hard.
And let go of your ego. Don't stand there and curl
90lbs, or try benching 300 if you can't. Lower the weight, practice good
form, and in time the gains will come. Don't worry about what the "other"
guys are doing.
But StrongEnough... I don’t want to get big. What if I don’t lift weights, and just eat right with cardio? Lifting weights is more than just getting big. Lifting helps promote fat loss by raising your metabolism, makes you stronger, and strengthens your bones! It takes years and years and years of heavy lifting, 100% clean/strict diets with TONS of food and dedication just to get “Big”.
So, you’re going to lift weights, and you’re going to do cardio.
Once a week, enjoy a cheat meal (that's meal, not day)
Drink water, but not over doing it. Drink when you're thirsty! Too much
water will flush your electrolytes, and you'll feel/look like ****! Personally,
I drink between 1-1.5 gallons a day.
Don't know what Electrolytes are? Read here ---
>
http://science.howstuffworks.com/question565.htm
http://www.medicinenet.com/electrolytes/article.htm
Remember, you're not only doing this to look great, have washboard abs, and
18inch guns, but to be in great shape and very healthy. Eat Clean, Lift
heavy. This is a lifestyle change, not a destination.
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