Need-to-Know Nutrition Basics
Sorry, but this means eating donuts with 70 grams of carbs for breakfast won't cut it; you also need a healthy balance of fats and protein. Mayo Clinic resources Our graduate school is embedded within Mayo Clinic, meaning students work on a wide range of research projects in leading-edge facilities and access data from more than 6 million patient histories. July 15, at July 16, at In most cases, efficiency is a good thing. Efficiently re-synthesizing glycogen will effect recovery, as well as the next day's workout performance.
Jay Cutler Diet Chart
Nutrient timing is much more important than overall ratios. A Basic Diet Template: Fish oil will support a healthy metabolism. It also provides a host of other health benefits. Get a good quality multivitamin , or a greens powder supplement. It will cause some water retention in the muscles, so discontinue using it weeks before you plan on going to the beach. Whey is a must for post workout shakes. It is also beneficial when taken occasionally throughout the day, as it can help boost protein synthesis due to its fast absorption.
Would It Work For Everyone? The benefits of following the strategies I have listed in the start of the article are numerous.
They will help to increase performance, recovery , and fat loss. The nutrient timing strategies that the template uses will maximize the utilization of carbs, and minimize fat storage. All of these principles are based on solid scientific principles, and are practiced be experts such as Dr.
These principles will work for everyone, and the diet template given will work for just anyone trying to achieve a better body. Take what you have learned and use to get into lean shape for this coming summer! Ever spent an entire bulking or cutting cycle eating what you thought was the proper nutrition, only to look back six months and realize nothing much has changed?
It happens to millions of people each year. It's what causes people to lose motivation in their workout and diet plan. This affects more than bodybuilders, it affects overweight people just trying to lose weight and skinny people just trying to put on a few pounds of muscle. It happens to men and women of all ages, race, cultures, and nationality. In the world's culture, it's nearly a unified opinion that a fit person is an attractive person. So if being fit is such a positive accomplishment, then why is good dieting such a mystery?
Furthermore, summer is approaching and we all want to look good for those times at the beach, pool, or just working around the house. Whether you've began dieting for the summer or not, a change can always be made and yes, results can be seen before summer starts. That's where this article begins. With only eight weeks to spare before it's time sport that swimming suit, we want to shape up our diet.
We want to form eating habits that will improve our looks for the summer and beyond. Whether you are a man looking to walk down the beach with tight abs, a woman wanting to look good in a two-piece bathing suit, or a thin person looking to add a few pounds of muscle to their frame, all these dieting questions will be answered in this article.
If you had to get in a swimming suit at this very moment, what about your body would make you most hesitant to do so? Do you carry more body fat than what you feel is comfortable? Are you too skinny and wish you had a few pounds more muscle to look fuller? Maybe it's a bit of both; nevertheless choose one that makes you most hesitant to wear a swimming suit.
If body fat makes you most insecure, you'd follow a cutting diet. If muscle mass makes you most insecure, you'd follow a bulking diet. Although a bulking diet differs from a cutting diet, the fundamentals are the same Let's first start with a cutting diet and the bulking diet will follow. So you've decided to shed some body fat before the summer. Great, your body and mind will thank you for it. The first order of business is to determine how many calories you need to consume a day to lose weight.
To do this click on this link and enter your stats. Now the number you've gotten from the calculator is the approximate number of calories you need per day to maintain your current weight. So you're going to subtract a certain amount of calories from that number to get your weight loss amount. The number of calories subtracted will depend on your goal. The more calories cut from your daily intake, the more weight you'll lose.
Now this includes both body fat and muscle. Is this bad news? You'll start losing less body fat and more muscle. I've added a chart below where you can choose your weight loss goal plus the approximate weight loss in eight weeks. It ranges from calories to calories cut per day.
Note the approximate weight loss is calculated from being a deficit of calories and does not include water weight; something heavier people will lose faster than a lighter person. Note a substantial amount above a calorie deficit is inefficient and may cause your body to go into starvation mode, meaning it uses muscle as energy and stores fat.
We all want to lose weight fast, but starving yourself isn't the way to get it done, so stay at a maximum of a calorie deficit. After choosing which category best suits you, subtract that amount from the amount of your daily maintenance the amount calculated from the link above.
The number you get is your target calorie consumption, the amount of calories you need to consume daily to lose weight. Alright now it's time to learn how to use those calories per day. After all if calories per day is your target, you cannot wake up in the morning and consume calories and nothing else for the day. Your meals need to be evenly balanced throughout the day. Many people eat like birds in the morning and like wild beasts at night. This isn't the way to balance your meals; your body needs nutrition throughout the day.
We are raised thinking we only need a meal three times a day, breakfast, lunch, and supper. This is not the case however, your body can and will use nutrients every hours.
Your body receives this huge portion of food and starts breaking it down for nutrients. After the body has extracted and replenished what nutrients it needed or so calories , the remaining calories are excreted or stored as fat. This is why people gain weight so easily, they starve their body for 6 hours then load it up at once with more food than it can handle. Thus you want to eat a meal every 2 to 3 hours, totaling meals a day. So divide your target calorie consumption by the amount of meals you will eat per day.
If your target was and you plan on eating 6 meals a day, you'll get a total of calories per meal. Now you aren't expected to consume exactly calories per meal, that'd be overkill even for a hardcore bodybuilder.
That's just the number you aim for each meal, eating over or under a bit is alright. Now that you understand how to portion your meals to lose body fat, the next step is learning exactly what to eat. This will be discussed following the bulking diet. For now it's time to discuss how to form a diet for bulking. You've come to the conclusion that you're too thin and need to add a few pounds of muscle to your frame.
Ok great, let's go over how you need to eat to put some muscle mass on. The first thing to do is to determine how many calories you need to consume a day to gain weight. To do this click on this link and enter your stats:. So you're going to add a certain amount of calories to that number to get your weight gain amount. The number of calories added will depend on your goal.
The more calories added from your daily intake, the more weight you'll gain. Yes gaining only muscle would be nice; however the fat will tag along. It's your job to regulate how much fat you'll gain during these eight weeks of bulking though. If you bulk slowly, you'll gain less weight per week however you'll put on the least body fat. The faster you bulk the more muscle you'll gain however body fat gains will also raise, and they'll rise faster than muscle gains.
I've added a chart below where you can choose your weight gain goal. It ranges from calories to calories added per day. Note the approximate weight gain is calculated from a surplus of calories and does not include water weight gain, something which can be influenced from various factors such as sodium and creatine intake.
Be sure not to over exceed calories added per day. You'll come to a point where you cannot gain any more muscle per week, only adding body fat. After choosing which category best suits you, add that amount to the amount of your daily maintenance the amount calculated from the link above. The number you get is your target calorie consumption, the amount of calories you need to consume daily to gain weight. Now it's time to learn how to consume these calories per day. After all if calories per day is your target, you cannot go crazy at McDonald's and eat calories in one sitting and be done for the day.
Here's an example, say you only eat three times a day. By lunchtime you're pretty hungry and could consume a meal of calories about the amount of a burger, fries, and soft drink. Alright now you know how to separate these meals throughout the day, now I'm going to go over what actually to eat. I'll start with the three basic types of calorie: Even though this name may sound bad, it's really not.
Eating fat will not make you fat. It's the consuming of too many calories that makes you fat. The fat found in foods is used by your body to maintain healthy skin, hair, and to digest vitamins.
There are good and bad types of fat. For the most part saturated fats aren't good for you. These include animal fat, butter, and cooking oils such as peanut oil and coconut oil. On the other hand unsaturated fats are good for you in reasonable portions. These include nuts such as peanuts and almonds, olive oil, sesame oil, fish oil, and avocados. Another type of healthy fat is the EFA's Essential fatty acids.
These are found mainly in flaxseed oil , leafy vegetables, fish, shellfish, and nuts. EFA's should always be a part of your diet, as they promote healthy cell function, maintain body temperature, and are the only way your body can absorb vitamins A , D , E , and K. An interesting note about fats is they contain 9 calories per gram, as opposed to 4 calories per gram for protein and carbohydrates.
This means fat is the most dense in energy calories. Thus eating 10 grams of fat will give you over 2 times as much energy as 10 grams of carbohydrates or protein. How much fat do you eat? This means a meal consisting of 40 grams of fat compared to 10 grams of carbs and 10 grams of protein is not ideal. The most readily used energy source out of the three basic types of calories. Even though fat is most dense in calories, your body uses carbohydrates before fats and proteins for energy because carbs are broken down fast and easy.
Carbohydrates are classified as either 'simple' or 'complex'. Simple carbs include sugar, white bread, white potatoes, and white rice. You want to keep simple carbs to a minimum; they are broken down rapidly and spike insulin levels, which ultimately lead to body fat gain. On the other hand, complex carbs include wheat bread, sweet potatoes, brown rice, and any type of oat bran.
These carbs are broken down slowly in the body, thus do not spike insulin levels. You should try to fill your daily carbohydrate consumption with as much complex carbohydrates and as little simple carbohydrates as possible. Some fad diets recommend completely cutting out carbohydrates.
This is not a wise decision. You'll be at a loss of energy during the day and constantly feel sleepy. Instead of completely cutting out carbohydrates, simply moderate them. People eat more carbohydrates than what is required, very much more than proteins or fat. Think of all the times an average person eats a load of carbs. Waking up in the morning and having a cup of coffee with sugar, equals a dose of simple carbohydrates. Going to the donut shop and eating a few donuts, equals a large dose of simple carbohydrates.
Consuming a hamburger, French fries, and soft drink, equals a huge dose of simple carbohydrates. You get the picture. Carbs are fine, just eat the right ones. How many carbohydrates do you eat? Sorry, but this means eating donuts with 70 grams of carbs for breakfast won't cut it; you also need a healthy balance of fats and protein. The only macronutrient that doesn't get bashed or cut out in diets.
Protein is used to repair muscle cells and to further build them. When most people think of protein they automatically think it's healthy and good for your muscles. This is true to a certain extent. While your body needs protein, especially for bodybuilders, eating anything with protein in it is not recommended. Some foods consist of protein but are unhealthy foods for the most part. A fast food hamburger, for example may have 30 grams of protein.
When you read the other nutrition facts you see the saturated fat and simple carbohydrate amount makes it an unhealthy food. Good, healthy sources of protein include eggs, low-fat dairy, fish, poultry, lean red meats, nuts, milk, and protein shakes. Protein is classified into many categories, however in the bodybuilding world whey and casein are the most known. Whey protein is derived mainly from eggs and is a fast digesting protein.
It is best taken immediately after a workout or times when your body needs protein right away. Casein protein is derived mainly from milk and is a slow digesting protein. It is best taken before bed or times when your body needs protein over the course of a few hours. So how much protein should you consume? This is much more than what is recommended by the FDA, but of course the FDA regulations were made about a half century ago aimed at an average person.
Now that you've read a beacon of information on the subject of dieting, I'm going to show you a sample day of my diet. It's not hard as people make it out to be. The above diet contains nine meals and is only an example of how meals can be fit in during the day.
You will have to adjust your diet according to your schedule. Now let's look into the goody bag at what supplements can help us reach our eight week goal. Supplements are easy and somewhat fun to take. While you cannot substitute a good diet and a good workout routine with supplements, they certainly can accelerate your progress. Since most of us don't have unlimited funds to buy every supplement made, I've categorized supplements with what is needed most.
In the perfect world we'd get all of our vitamins and minerals from the food we eat. However this isn't the perfect world, even great dieters will find it a pain to consume every vitamin and mineral used in our body solely with food. This is why we have multivitamins; they fill in any gaps we miss in our diet. It's inexpensive and contains all vitamins and minerals needed in our diet. Protein shakes are the easiest and one of the healthiest forms of protein intake.
If you're ever on the go and need a quick meal, mixing and drinking a protein shake takes seconds. As I mentioned above, whey and casein are the most popular proteins; whey for immediate digestion and casein for slow digestion.
Pure Whey Recommendation - I have yet to drink a pure whey protein shake that is as inexpensive and tasty as Complete Whey from Cytosport. Cytosport uses low heat in protein production to ensure quality protein structure.
Casein Recommendation - If you're looking for a bedtime protein shake, Xtreme Formulations Ultra Peptide does the trick. Relatively inexpensive and tasty, it is great for supplying your body with protein while you sleep. It has a thick berry flavor that cannot be beat and is also high in carbs protein and low in fat, meaning you stay full longer. Ready-To-Drink RTD Recommendation - Great for brining along on a trip where you may not have access to a mixer or do not want to worry about cleanup, Muscle Milk Ready-to-Drinks are superior in quality and taste.
I have been using them for a while now and haven't found any finer alternative. Whether you're bulking or cutting, creatine will allow you to lift more weight for more reps. Creatine forces the production of ATP energy Adenosine-triphosphate which allows greater duration for short bursts of energy. Creatine is a must-have for anyone looking to increase their muscle mass. Recommendation - I prefer to take regular Creatine Monohydrate mixed in protein shakes or grape juice.
Supplements For 8-Week Cutting: During cutting season you may feel sluggish because the deficit of calories in your diet. Furthermore you would like to have a supplement that supports your metabolism while you do nothing.
Recommendation - I used Lipo 6 from Nutrex during my last cutting cycle and loved it. The energy boost and increased metabolism I got from it was very effective. I plan on taking it again for my next cutting cycle. As much as you'll try to eat healthy on those eight weeks of summer cutting, there will be times where it's near impossible.
This is where a carb blocker helps. A carb blocker fills itself into carbohydrate receptor sites in the body, forcing the body to absorb fewer carbohydrates. In the long run this means less body fat gained during a cheat meal. I believe this carb blocker contributed to my great body fat loss, it helped me with those times where I had no choice but to eat a meal high in carbs. Supplements For 8-Week Bulking: During and after workouts your muscles greatly need nutrients.
Nitric Oxide speeds up the delivery of these nutrients to your muscles. Recommendation - I currently use Superpump by Gaspari Nutrition and cannot be more pleased. It has a great taste and is excellent in providing energy for your workouts and giving you a pumped-up, vascular look,.
This in turn increases my motivation and further increases my lifts. High Calorie Protein Shakes: The hardest part of bulking is most likely consuming all these calories in one day. In addition to consuming a lot of calories, you must also be sure of only ingesting healthy portions of food.
This is where high calorie protein shakes come in to play. They provide enough calories where you won't have to search for more food after drinking one. Recommendation - I currently drink Muscle Milk by Cytosport. Muscle Milk is a great tasting protein shake, high in calories, that is perfect for a bulking diet. Two scoops mixed with two glasses of skim milk yields a calorie protein shake that doesn't weigh you down.
The great thing about this plan is that it's all proven to work. There's no 'fad' aspects which force you to completely eliminate carbohydrates or make you add 'points' up until you run out of allowed points. This plan is all common sense facts based from scientific knowledge of how the body works. That is the problem with most diets today; they do not teach you how and why the body acts as it does. Fad diets form a complex structure of what you can and can't eat which confuses the person dieting and over time drives that person away from healthy eating.
What I've mentioned in this article is common knowledge among good dieters; it is knowledge that can be passed on to others and understood. With this plan, a person can lose significant amounts of body fat and actually understand why they are losing fat. Understanding a subject is the best way to grow more proficient at it. Will this diet work for everyone? Of course it will. Whether you're male or female the fundamentals for losing fat or gaining muscle is the same.
With the calculator I provided above along with the formulas mentioned, one is able to form a diet plan that works best for them. This is without spending hundreds of dollars buying a video, attending classes, or spending much time reading a book.
I've given you all the knowledge on cutting and bulking for the upcoming summer and beyond. Now that you know all of this information, it's time to get out there and make a difference in your body. Start working on that beach body you've always wanted.
It's very possible to get there. With the summer heat wave heading our way, no one wants to be the guy who is too self-conscious about his body to enjoy a fun-filled day on the beach. Instead, with 8 weeks of hard work and determination, we can all walk out onto those sandy beaches with confidence, and maybe a few women tagging alongside.
Most diets promise quick fixes for "tight-fit" problems: Eat less carbs, become a runway model. Take this drug, and be like Arnold. Eat less, be less. Yet all these diets lead us down a curvy road that ultimately brings us fleeting back to our unhealthy, out of shape lifestyle.
Why don't these diets work? Most of these quick fix diet plans strip us from an essential food, or require an x amount of a mystery drug with each meal. If these wonder diet plans really worked, then we would all be supermodels lying in our homes, eating a carb-free snack, with an electro-shock machine tied to our stomach, and all while watching our favorite program on television.
Simply stated, a diet is not a diet at all, it is being smart. With this 8 week diet plan you will become educated on how to conquer all the many hurdles that come with dieting, which include appealing to taste, counting calories, and staying on course. Once you know how to leap effortlessly over these hurdles, you will be able to dine with knowledge on your side.
When preparing a meal, we should all be well educated enough to know what a nutritious meal consists of; however, most of us will ignore our intelligence, and allow our taste buds to do most of the decision making. There in lies the first difficulty in dieting, appealing to taste. Chocolates, sweets, and fast foods all appeal to our sense of taste, and that's about it. These unhealthy foods appeal to our sense of taste so much that many of us become addicted. However, diet foods have a running history of being bland in taste, or lacking flavor.
This is a common misconception. Diet foods are what you make them out to be. If you make a plain salad, you get a plain salad. If you make grilled salmon, you get grilled salmon. Both of these dishes taste as good as they sound, bland and boring. However, with a few additives, you can make any dish taste delish.
That bland salad can be topped with peppered vinegar and lemon juice, making it a bold, flavor filled meal, and that boring salmon can be turned into a gourmet meal if flavored with a pinch of sea salt and some fresh herbs.
In 8 weeks it will be difficult to fully educate yourself on the varying type of food additives that appeal to your particular taste, however, with enough trial and error you too can become a guru in the kitchen. The list that is included in the book, "You the Owners Guide", shows us some of the many staple condiment and spices that are both appealing to taste, and appealing to our healthy lifestyle.
The whole aspect of counting calories on a day to day basis can cause even the leanest of guys or girls to give up eating all together. Counting calories takes time out of our busy day to day lifestyle, and requires more effort than what a simple task should call for. However, instead of having to find the nutritional facts at a restaurant, or fumbling through a grocery isle for low-calorie snacks, educate yourself on the amount of calories that are in your favorite, day to day foods.
This proves that there is more than enough information on the web on the foods you love to eat, but it requires some effort on your behalf. The smartest way to remember the calories contained within your favorite foods is to remember the calories of your food staples, i. These are all foods that you may come in contact with on a day to day basis. With your new knowledge you will be able to add up your calories with ease.
The chart below, supplied by the website Mypyramid. Now that you understand how many calories are contained within your favorite foods, you must learn how to use this information to your advantage. The number of calories the body consumes in a day varies from person to person. You may notice on the nutritional labels that the "percent daily values" are based on a 2, calorie, a rough average of what people consume in a day.
However, your body might need more or less than 2, calories dependent on height, weight, gender, age and activity level all. There are two main aspects to learn on how many calories needed daily. First you need to know your BMR, or Basal Metabolic rate, and second you must include the amount of calories burned a day via physical activity.
In this 8 week diet plan you will want to make sure that your calorie intake is more than your BMR, but less than your BMR and the amount you burn while enduring physical activity. Your basal metabolic rate BMR is the amount of energy your body needs to function at rest. During this time energy is required to keep the heart beating, the lungs breathing, and the body temperature stabilized. In general, men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:.
Physical activity consumes the next highest number of calories. Physical activity includes everything from running, walking, lifting, bending and just generally moving around burns calories.
With all diet plans you want to maintain a high level of physical activity, so try to keep a count of the number of calories you burn in a day. Devices such as a pedometer or a heart rate monitor will make this task a breeze. Lastly, you need to know when to consume these calories. Everyone understands the rule of thumb that breakfast is the most important meal of the day, and that is simply because it is.
To make this rule quick and painless for everyone, just remember to spread your calories over a course of eight meals a day; a little more calories in the morning, and less calories before bed. This is the hardest part for most individuals because starting a diet is easy, but making it a daily thing is hard.
If you feel yourself slipping off the diet then remind yourself of why you are doing this. If needed, monitor your progress so that you may have a reminder of what you have accomplished since the beginning. No one is perfect, and I expect everyone to fall off the bandwagon once in awhile, but as long as you jump back on and make-up for any mistakes, then this diet will become even simpler. When it comes to dieting supplements, always remember that less is more.
So, when stocking up on your diet aids, just keep in mind that these are to aid your diet, not do the work for you. My main suggestion on this 8 week diet plan is to remember the supplement staples:. It sends electrical signals via your nervous system to keep your stomach We all want to lose weight, but in most of our cases, it's so we can look better in our clothing, bikini, or wedding dress. But weight loss affects a A few simple changes to your daily weight loss habits can make a huge difference!
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