Nutrition For Newbies & Must Read Threads

[ja3r3dr]

I know this is off the course of nutritional "needs" but I once heard that having a packet of mustard will help loosen a cramped muscle over excessive stress regardless of nutritional intake...Is there any truth to this? I feel it is just a sports myth.

[MNTiburon]

I know this is off the course of nutritional "needs" but I once heard that having a packet of mustard will help loosen a cramped muscle over excessive stress regardless of nutritional intake...Is there any truth to this? I feel it is just a sports myth.

Fact or fiction you can't go wrong with mustard!

[Oswalito]

I have to say that for a total noob like me who wants to turn his life around, this thread is very informative although most of it still sounds like Chinese to me. I guess it'll sound less and less like some foreign language as time goes by and get used to the basics.

As you probably tell by my stats, I'm not in a great shape...far from it. Hopefully, I'll learn here and successfully reach my goal.

Special thanks to Dat for simplifying a few things and also big thanks to Emma-Leigh for this thread.

See you around!

[hottiewitabody]

love this thread

[RoyalappLwaffle]

study Nutrition

[Papa21]

Hi all, this is my first post so be gentle. I am looking for some nutrition advice. I have lifted weights on and off for the last few years but never took it that seriously until now. I have retired from playing local rugby this year and want to be more consistent with what I do in future. I am 6'5" and 255lbs, I'm am not sure of my % fat but am carrying approx 30lbs of unwanted fat.

I am currently lifting 4-5 times a week and taking 1-2 bodyparts per session. My diet has cleaned up significantly in the last month and I'm very comfortable in my new food routine. My main question is how much protein should I be taking in? I see the general advice is 1-1.5g per lb of weight...I presume this is based on a lean bodyweight? I would have thought 400g's of protein per day might be quite excessive for someone who has only gotten serious about lifting in the last 6-8 weeks? I am currently getting approx 250g's protein per day and I have made some gains in the last few weeks while losing about 8lbs of fat. About 140g's of this is coming from a protein powder.

Any advice would be greatly appreciated.

[brady3superbwl]

Hey I was wondering if someone were to eat 200 calories below maintenance for six days and eat the sum of the deficit (1200 calories) on top of regular diet on the 7th day this would maintain correct?

[tommybhoy]

Hi all, this is my first post so be gentle. I am looking for some nutrition advice. I have lifted weights on and off for the last few years but never took it that seriously until now. I have retired from playing local rugby this year and want to be more consistent with what I do in future. I am 6'5" and 255lbs, I'm am not sure of my % fat but am carrying approx 30lbs of unwanted fat.

I am currently lifting 4-5 times a week and taking 1-2 bodyparts per session. My diet has cleaned up significantly in the last month and I'm very comfortable in my new food routine. My main question is how much protein should I be taking in? I see the general advice is 1-1.5g per lb of weight...I presume this is based on a lean bodyweight? I would have thought 400g's of protein per day might be quite excessive for someone who has only gotten serious about lifting in the last 6-8 weeks? I am currently getting approx 250g's protein per day and I have made some gains in the last few weeks while losing about 8lbs of fat. About 140g's of this is coming from a protein powder.

Any advice would be greatly appreciated.

If it were me and I`m happy for others to chip in and disagree I would start by getting an accurate bodyfat reading. This will enable you to calculate your lean body mass and from this reading you can then you can base your protein based on this reading this will allow you to protect this muscle while reducing the extra calories you are taking in from the protein. Everything else is covered above. Make sure you track your intake I use myfitnesspal.com app on my phone and tablet. Good luck

[Papa21]

If it were me and I`m happy for others to chip in and disagree I would start by getting an accurate bodyfat reading. This will enable you to calculate your lean body mass and from this reading you can then you can base your protein based on this reading this will allow you to protect this muscle while reducing the extra calories you are taking in from the protein. Everything else is covered above. Make sure you track your intake I use myfitnesspal.com app on my phone and tablet. Good luck

Will do that, many thanks for that TB.

[mojo12yo]

Hey all I'm wondering how much exact ally I would have to eat on a daily basis to maintain a constant muscle growth. I'm in college and commit 1 an a half hours a day to exercise my motabalism is very fast and I am trying to tone it down. I currently take 3 protein shakes with carb boost a day as well as creating before workout and at 12. I'm wondering how much I would have to eat daily and how many meals any help would be greatly appretiated

[topherwos]

Hey all I'm wondering how much exact ally I would have to eat on a daily basis to maintain a constant muscle growth. I'm in college and commit 1 an a half hours a day to exercise my motabalism is very fast and I am trying to tone it down. I currently take 3 protein shakes with carb boost a day as well as creating before workout and at 12. I'm wondering how much I would have to eat daily and how many meals any help would be greatly appretiated

Doesn't matter how many meals you eat its at the end of the day you want a caloric surplus. Determine your daily maintenance caloric level with the mifflin- st jeor formula to find BMR, then multiply that by your activity level probably 1.3-1.6. add 20% to that and this is what you should be eating daily. Shoot for 1 gram-1.25grams of protein per body weight, minimum. .4 grams -1 grams of fat per your weight. For protein and fats this is the minimum of what you should have. Then the rest comes from carbs. Shoot for heavy compound lifts, lower reps, chill on the cardio, and make a gym journal so you can track progress and challenge yourself. good luck.

[gruy123]

Nutrition
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for contest. The ratios of food energy from carbohydrates, proteins and fats vary depending on the goals of the bodybuilder.

[Sammywin]

Essential info s .. thanks..

[f1ghter33]

nice share !!

[thomasweight]

good

[hottydiva87]

stay away from the carbs, there evil!

[ASmith7]

Thanks for this useful information.

[markcostner]

Looking to bulk.
Weight 165
Height 5 11
Body fat 10-11
(Lifting for 1.5years)
Maintance calories 2475
Any ideas!? Need help

[Inzagi86]

Just joined up this afternoon to see what could be learnt. I'm amazed to see how differently people approach things. A lot of contradictory "evidence" from different bloggers, who, seem to overly complicate things for beginners. I would most definitely advise following Dr Jim Stoppani for fantastic advice on training and nutrition.

If you're looking to bulk, I used the method of 5-6 meals per day containing a protein, carbs and fats that give a surplus of 500kcals per day of maintenance.
To cut, 5-6 meals a day containing the same as above but leave a deficit of 500kcals per day of maintenance.

As everyone is different, it may not work for you but will be in the ball park.

[recremaras]

Thanks for the info

[Excl]

Thanks for the sticky, hopefully I will get round to reading them all!

[Alexlj]

awesome read, bookmarked.

[mrruben1]

Better nutrition gives you the better health and that makes you happy and pleasant mind ever and think too.

Thanks.

[rupok98]

Nice discussion good diet helps to get good health .

[MilSpec4Life]

Sub'd Thanks

[Derricks2]

thanks for this post.
as a newbie in this forum also in the real exercise field this food nutrition process really help me to keep my fitness good.

[jwalker497]

How many grams of carbs per bodyweight is reccomended?

[Miickk]

How many grams of carbs per bodyweight is reccomended?

Carbs are not a physiological necessity like fat and protein so there is really no static value for them.
Basically, get 1g protein per pound; 0.45g fat per pound; then fill remaining calories with CHO.

[jwalker497]

That reccomendation seems awfully high in carbs.

[Baraka00]

Will read later