A good rule of thumb for physique athletes is to consume about 1.5 grams of protein per pound of body weight, per day. This is enough to put most everyone in a positive nitrogen balance, even if training volume and intensity are high. However, at times it may be advantageous to consume a bit more protein as “insurance” against muscle loss. sources tell me. The Fat That Makes You Fat. For years they’ve been saying it’s good for us. In reality, this type of fat is making us fatter and causing heart attacks. And it’s everywhere. Coconut Oil, Diet Plan, Dietary Myth Busting, Feeding the Ideal Body, Nutrition & Supplements, Olive Oil, Omega-3 Fatty Acids. Bill Roberts March 18. article source.
Start at 11 calories per pound of body weight on a fat loss diet, and 16 calories per pound of body weight on a muscle growth diet. So if you’re a 185 pound lifter, you’d start with a caloric intake of 2035 if your goal is losing fat, and 2960 if you’re trying to build muscle. Depending on your activity level these might change. read review. Step 1: Figure out your caloric intake. If you’re trying to shed fat, figure out your daily intake at around bodyweight x 15 for week one. For week two, factor in bodyweight x 14. For week three, bodyweight x 13. Week four, if you can’t spot the pattern here, will be bodyweight x 12. If you so desire to keep on keepin’ on with the bro-diet. hop over to this site.
The Get Shredded Diet isn’t unhealthy. In fact, it may actually be just what the doctor ordered. That’s right, let’s consider the potential health implications of short term (6-12 week), infrequent, nutrient dense, energy restriction phases. Wait a second, this plan sounds like a calorie restriction diet. article.
The New Exercise Workout Challenge. You don’t have to train yourself into a puddle of goo for a workout challenge. Instead, just skill up with a new exercise or training method. Bodybuilding, Exercise Coaching, Powerlifting & Strength. T Nation November 20. October 27. this post.
For athletes: eat no more than 4 meals, and 1-2 snacks (post-workout) depending on training schedule. Build muscle with a structured resistance-training program. Ensure adequate Vitamin D intake through midday sun exposure or supplementing with Vitamin D3. Ensure adequate intake of Omega-3 fats and oils from pharmaceutical grade fish oils. click for more info. The Beginner Bodybuilder Meal Plan Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat This is a plan for new-to-the-system bodybuilders who want to stay healthy and power tough workouts. have a peek here.
The Bodybuilding Meal Plan for Building Muscle Target: approx. 3,000 calories, 300 g carbs, 225 g protein, 100 g fat Note that the plan here is for a moderately active, 150-pound guy who trains in the afternoon. on yahoo. speaking of.