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Epiphany1992
10-05-2015, 02:20 PM
Most of the food your typical person eats is terrible for you, and there are so different kinds of foods that are not beneficial and even detrimental to anyone who is seriously lifting for the sake of building as much muscle and as little fat as possible.

But we are all normal people who have lives. We go to school, work, and your average person is always busy in some form or another.

How do you accomplish the diet aspect of this? I'm more focusing on the fact that I cannot always watch into a kitchen, and create a healthy meal at 5 different intervals throughout the day. How do you guys work, go to school, etc. and find the time to cook, or make something healthy?

All fast food is pretty much terrible for you for the most part. I'm just curious how do people who lift accomplish this. Unless your job is to strictly be a body builder, or something like that I don't know you guys do it.

The struggle is real for me but I've just started, so I need some adjusting to do, and maybe some innovation. I just don't have the time to lay down in the kitchen, and cook all the time.

gbullock32
10-05-2015, 02:23 PM
By understanding how nutrition actually works....


NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Nutrition-
Calculating Calories (http://forum.bodybuilding.com/showthread.php?t=156380183)
Pre, During, and Postworkout Nutrition (http://forum.bodybuilding.com/showthread.php?t=123915821)
How To Ask For Diet Critique (http://forum.bodybuilding.com/showthread.php?t=129523333)
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
Macro/Micro Nutrients Explained (http://forum.bodybuilding.com/showthread.php?t=2845231)
Why 'Clean Eating' Is a Myth (http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/)
Clean Eating Myth 2 (http://evidencemag.com/clean-eating/)
Insulin and Fat Loss (http://weightology.net/weightologyweekly/index.php/free-content/free-content/volume-1-issue-7-insulin-and-thinking-better/insulin-an-undeserved-bad-reputation/)
Insulin and Fat Loss 2 (http://www.muscleforlife.com/how-insulin-works/)

Protein-
Protein Needs (http://evidencemag.com/dieting-protein-needs)
Protein Needs 2 (http://www.ncbi.nlm.nih.gov/pubmed/24092765)
Protein Timing (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/)

Fat-
Fat Needs (http://www.jissn.com/content/11/1/20)
Fat and Testosterone (http://www.anabolicmen.com/fats-and-testosterone/)

Meal Timing-
Meal Timing 1 (http://www.jissn.com/content/10/1/5)
Meal Timing 2 (http://nutritionreviews.oxfordjournals.org/content/73/2/69)

Micro-Nutrient Guide-
Micro-Nutrient Guide (http://iom.nationalacademies.org/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf)


TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine (http://forum.bodybuilding.com/showthread.php?t=118004321)
How To Perform Basic Lifts (http://forum.bodybuilding.com/showthread.php?t=118920551)

Routines
Starting Strength (http://startingstrength.com/)
BabyLover's Starting Strength (http://forum.bodybuilding.com/showthread.php?t=135564721)
AllPro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=4195843)
StrongLifts 5x5 (http://stronglifts.com/5x5/)
IceCream Fitness 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Coolcicada's Push Pull Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)

Calisthenics routines
Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout".
- Hanging Leg Raises: 4x12
- Planks: 3x1min


SUPPLEMENTS

Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

Protein
Protein supplements are mostly derived from either Milk, Animal, Egg, or Plant sources. They are a powdered food item, made to be convenient to take. Their main purpose is to help you reach your minimum daily needs for protein if you cannot do so with whole foods, outside of that they provide no special benefit to muscle growth and are by no means 'required'.

Types
Whey- The most common, derived from milk and comes in either a concentrate or isolate. It is the cheapest and has a very high bio-availability, good stuff all around. Concentrate is the most common you will see since it requires less processing than an isolate. It is great and just fine for the majority of people. Isolates are another variety, they tend to have a few less carbs and fat, but cost more. They are best for people who have lactose issues.

Animal- Meat based protein, most come from the hooves and other parts that are not used in food; mostly collagen sources. These are usually not the best for bio-availability and are costly compared to a whey protein. They have the benefit of not being an issue to the lactose intolerant, but most prefer other sources for their protein needs.

Egg- From eggs, most are egg white powders. Again these cost more but have good bio-availability and do not aggravate lactose.

Plant- Best for the vegetarian/vegan, and those with very severe lactose intolerance (who still get issues even from isolate). These are sources from pea, soy, hemp, rice, and other plants. They often have multiple sources to form a complete protein source. Most cost more because of the processing involved.

Multi-Vitamins
Multi-Vitamins are a good way to cover any gaps your nutrition may leave, they are not meant to (and never will be) a replacement for a wide variety of whole foods. Think of them as the spackle of the supplement world, great for covering imperfections, but you would not try and build a house from it.

Fish Oil
Fish Oil is a good supplement for most, mainly because many do not eat enough fish to reach the minimum recommendation for EPA/DHA. For the most part you do not need to over complicate this one, just find a cheap and reliable brand and go for a dosage that covers your daily needs. These recommendations are 3 grams of EPA/DHA per day.

Creatine
Creatine Monohydrate is the cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance.

BCAAs
BCAAs (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you. BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Fat Burners
Fat Burners primarily do 2 things, suppress appetite and provide energy and focus. They cannot and will not replace a calorie deficit or a proper nutrition plan. Some have other additions, such as Forskolin or Yohimbe which may aid in actual fat loss though, but again the end success of weight/fat loss is proper diet. Work on getting that in order and then, if needed, you may want to look into a fat burner for the final push you need.

Pre-Workouts
These are designed to provide energy, focus, pump, and endurance; they do so most often with caffeine and other ingredients though there are also non-stimm pre-workouts for those who do not want the caffeine rush. These can aid you if the extra energy is needed but they are not required; if you are fine without them than you can just save your money.

Meal Replacements/Mass Gainer
These are often little more than a protein supplement with a lot of cheap carbs added in to jack up the calories. Really, just eat more; make a homemade gainer from whole foods: Whole Milk, Oats, Honey, Ice Cream, Whey, Peanut Butter, Fruit; all can be blended up to make a far more nutritious and cheaper gainer than anything you could buy in a tub.

CLA
CLA is useless, really... Unless you are obese and even then the effects are minimal at best.

Glutamine
Glutamine is pretty much useless, save your money.

AngelKing1992
10-05-2015, 02:24 PM
first of all, drop EVERYTHING you think you know about health and nutrition. because 90% of what you know is garbage. there is no such thing as "healthy" or "unhealthy" foods. it's all about having the proper balance. Mcdonalds is not "unhealthy." It's all about portion controls and fitting your macronutrient budget. i lost weight and got a physique better than 99% of the American population with mcdonalds. secondary comes micronutrients such as vitamins and fiber. but that's all junk. i don't hit my vitamins, and i get like 5 g of fiber a day and i'm fine. I look healthier than you and i am in better shape than you, so just trust me. also, meal timing/plan is stupid. it doesn't matter when you eat or how frequently. just hit your calories, more specifically, your macro budget. what your goals are will determine this. i JUST ate panda express for lunch before the class i'm in right now, and i do this all the time. forget what you think about what it takes to look or be healthy and tell me what your goals are

Partyrocking
10-05-2015, 02:25 PM
I only eat three meals a day, so that isn't so hard.

For me, batch cooking can be effective when I don't a lot of time. Slow cooked meats are good cooking in batches, pork shoulder, brisket, ribs, chicken legs and thighs. You don't have to watch them very often (you can cook during the day or overnight) and you can end up with enough meat for several meals.

Gadgets can make things easier as well, like a slow cooker or a rice cooker (especially one with a timer).

Jcart159
10-05-2015, 02:29 PM
first of all, drop EVERYTHING you think you know about health and nutrition. because 90% of what you know is garbage. there is no such thing as "healthy" or "unhealthy" foods. it's all about having the proper balance. Mcdonalds is not "unhealthy." It's all about portion controls and fitting your macronutrient budget. i lost weight and got a physique better than 99% of the American population with mcdonalds. secondary comes micronutrients such as vitamins and fiber. but that's all junk. i don't hit my vitamins, and i get like 5 g of fiber a day and i'm fine. I look healthier than you and i am in better shape than you, so just trust me. also, meal timing/plan is stupid. it doesn't matter when you eat or how frequently. just hit your calories, more specifically, your macro budget. what your goals are will determine this. i JUST ate panda express for lunch before the class i'm in right now, and i do this all the time. forget what you think about what it takes to look or be healthy and tell me what your goals are

Some people like to you know... be healthy. Vitamins also help people grow. Height wise that is.

But you look sick bro so I will listen to whatever you say. Fuk my health.

nakkiz
10-05-2015, 02:31 PM
first of all, drop EVERYTHING you think you know about health and nutrition. because 90% of what you know is garbage. there is no such thing as "healthy" or "unhealthy" foods. it's all about having the proper balance. Mcdonalds is not "unhealthy." It's all about portion controls and fitting your macronutrient budget. i lost weight and got a physique better than 99% of the American population with mcdonalds. secondary comes micronutrients such as vitamins and fiber. but that's all junk. i don't hit my vitamins, and i get like 5 g of fiber a day and i'm fine. I look healthier than you and i am in better shape than you, so just trust me. also, meal timing/plan is stupid. it doesn't matter when you eat or how frequently. just hit your calories, more specifically, your macro budget. what your goals are will determine this. i JUST ate panda express for lunch before the class i'm in right now, and i do this all the time. forget what you think about what it takes to look or be healthy and tell me what your goals are

The bolded parts apply to you too.

Gxp23
10-05-2015, 02:32 PM
first of all, drop EVERYTHING you think you know about health and nutrition. because 90% of what you know is garbage. there is no such thing as "healthy" or "unhealthy" foods. it's all about having the proper balance. Mcdonalds is not "unhealthy." It's all about portion controls and fitting your macronutrient budget. i lost weight and got a physique better than 99% of the American population with mcdonalds. secondary comes micronutrients such as vitamins and fiber. but that's all junk. i don't hit my vitamins, and i get like 5 g of fiber a day and i'm fine. I look healthier than you and i am in better shape than you, so just trust me. also, meal timing/plan is stupid. it doesn't matter when you eat or how frequently. just hit your calories, more specifically, your macro budget. what your goals are will determine this. i JUST ate panda express for lunch before the class i'm in right now, and i do this all the time. forget what you think about what it takes to look or be healthy and tell me what your goals are

You started off so well..

AngelKing1992
10-05-2015, 02:42 PM
Some people like to you know... be healthy. Vitamins also help people grow. Height wise that is.

But you look sick bro so I will listen to whatever you say. Fuk my health.

I'm healthier than you, AND i look better than you. my height is a product of my genetics, not my diet. and lol, your health? what health? you probably should take my advice. i mean just lol at your "triceps" bro. i've only been lifting for a year and a half, but i look 5 times better than you. the reason why is because i'm smart and learned early what nutrition advice to follow and which ones are just either completely wrong or not worth the energy stressing over. worrying about vitamins and fiber gets you to that point of diminishing returns. for 90% of the population, we don't need to worry about those little details right away. in your case, you just need to start lifting

nakkiz
10-05-2015, 02:50 PM
I'm healthier than you, AND i look better than you. my height is a product of my genetics, not my diet. and lol, your health? what health? you probably should take my advice. i mean just lol at your "triceps" bro. i've only been lifting for a year and a half, but i look 5 times better than you. the reason why is because i'm smart and learned early what nutrition advice to follow and which ones are just either completely wrong or not worth the energy stressing over. worrying about vitamins and fiber gets you to that point of diminishing returns. for 90% of the population, we don't need to worry about those little details right away. in your case, you just need to start lifting

Holy crap. This like the navy seal copy pasta.

ironwill2008
10-05-2015, 03:26 PM
I'm healthier than you, AND i look better than you. my height is a product of my genetics, not my diet. and lol, your health? what health? you probably should take my advice. i mean just lol at your "triceps" bro. i've only been lifting for a year and a half, but i look 5 times better than you. the reason why is because i'm smart and learned early what nutrition advice to follow and which ones are just either completely wrong or not worth the energy stressing over. worrying about vitamins and fiber gets you to that point of diminishing returns. for 90% of the population, we don't need to worry about those little details right away. in your case, you just need to start lifting


This isn't the misc. You should probably go back there, and stay out of this forum.


Make another unsolicited critical comment about someone's physique in this forum, and see what happens..........

tmael
10-05-2015, 03:45 PM
Two words: meal prep.

I typically work 50-60 hours a week and rarely have time to cook. So every Sunday night I cook up a huge batch of chicken, rice, and veggies that will last through the week.

On a side note, don't focus on eating 5 meals every day...just eat when you can and make sure you're hitting your macros for the day, whether that's in 3 meals, 5 meals or 7 meals.

rhadam
10-05-2015, 04:06 PM
Most of the food your typical person eats is terrible for you, and there are so different kinds of foods that are not beneficial and even detrimental to anyone who is seriously lifting for the sake of building as much muscle and as little fat as possible.

But we are all normal people who have lives. We go to school, work, and your average person is always busy in some form or another.

How do you accomplish the diet aspect of this? I'm more focusing on the fact that I cannot always watch into a kitchen, and create a healthy meal at 5 different intervals throughout the day. How do you guys work, go to school, etc. and find the time to cook, or make something healthy?

All fast food is pretty much terrible for you for the most part. I'm just curious how do people who lift accomplish this. Unless your job is to strictly be a body builder, or something like that I don't know you guys do it.

The struggle is real for me but I've just started, so I need some adjusting to do, and maybe some innovation. I just don't have the time to lay down in the kitchen, and cook all the time.

You've made a lot of claims, yet almost none of them are true.

I eat fast food almost daily, i love candy and sweets, i don't prepare over 50% of my meals, i eat 1-3 meals a day, and i do not track calories. Now how is it possible i've competed in physique competitions and continually make athletic progress?