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Posted in Nutrition, Weight Loss, Weight Training |
Tags: bodybuilders, hints, nutrition guide, nutrition program
Why should bodybuilders have a good nutrition guide? Nutrition is enormously important, it is as important as the workout itself. Nutrition gives us the raw materials for energy, growth and recuperation. You will never achieve your ideal body without a good diet. I've written down some of the basics you need to know about nutrition programs.
Characteristics of a Good Nutrition Program
1) Every meal should contain fats, carbohydrates and proteins in the correct ratios. A non balanced meal will not yield the desired results. Every macronutrient has its own function and will work in a different way in your body. For example, if you would only eat protein, you would have a lack of energy, and you would not be able to turn the protein into muscle, because that costs energy as well. Eating nothing more than carbs would give you quick bursts of energy for only 30 minutes.. The ratio of a good diet looks like this: 40-50% Carbohydrates 40-30% Protein 20% Fats You can use Bill Phillips' Method of creating meals. It goes like this: count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.
2) Eat small and frequent meals! Why? By eating that many times a day, your metabolism increases. This means that you will burn more fat like this..After 3 or 4 hours without any food, your body switches to a catabolic state. A catabolic state is the state in which you lose muscle and gain fat. As a bodybuilder, this is definitely you don’t want! So in order for your program to work, eat 5-6 meals a day (for women) and 7-8 meals a day (for men). You should eat in between 2.5-3 hour intervals.
3) Variate in calorie numbers. This is also called “calorie cycling”. Using this technique, your body will not get used to the number of calories, and this means that it will not allow your metabolism to get used to a certain caloric level (you want to avoid that since that causes stagnation). This means that bodybuilders should follow up these guidelines: – Bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). – Bodybuilders in search of losing fat while building muscle at the same time should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15). Note that it will take longer to gain muscle mass in this case.
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