Proverbs

This weeks discussion ... Bodybuilding Nutrition & Diet For ..

• the skinny newbie under 100 lbs
• the newbie under 200 lbs
• the overweight newbie over 200 lbs
• how much protein, carbs, fats, fiber, etc. daily?
• other nutritional advice, tips, etc.

Hopefully we can turn this thread into a great resource for the new guys just starting out.

Let's hear what everyone has to say ...

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Trick D

The TRICK D Bulking plan for skinny weight lifter.

Key thing is to get enough protein, and to get enough calories, simple as that.

1. Make sure you get a good meal in atleast 500 calories or more every 3 hours. If your up for 18 hours, that is 6 meals, that is no less than 3000 calories.

2. The spaghetti o's method. Many people would argue with me here, but your trying to bulk. Each can cost 75 cents at walmart which will give you 20 grams of protein per serving and 500 some calories. I love em, and when bulking (I'm always bulking i'm skinny) I eat 2-3 cans a day, because it is easy to make (1:45 in the microwave) and it is cheap. Ramen Noodles and Canned chicken is another good meal I like. Just cook your ramen noodles, about when you are getting ready to turn off the stove, put the canned chicken in, and it's done, plenty of protein plenty of carbs, plenty of calories.
Check nutrition section on how to make protein better and other foods. I like tunacakes myself!

3. Drink your protein, and drink it with meals. Many people will grab a diet pepsi, or another soft drink when eating. Well why not make a protein drink to drink for your meal. Most people like drinking milk with dinner, well add a couple scoops of whey.

4. Going to fast food? I always pick up chocolate milk at mcdonalds instead of getting a softdrink. THey are 89cents and have 9 grams of protein per serving. SO add a chicken sandwhich and a chocolate milk and your getting over 30 grams. 9 grams isn't a whole lot, but it is better than getting none.

5. Lift heavy, lift hard. Make sure you hit the gym. That is the key point. If you don't go to the gym, then be ashamed.

That's all I can think of right now.

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ravadongon

- The overweight newbie over 200 lbs

Cycle calories i.e. the ZigZag diet. You want to be able to make the most of your newbie gains yet still also get rid of that excess fat.

- Eat consistently (5 meals at least)
- Eat clean foods only
- High Protein, Moderate Carbs, Low Fat (EFAs only)
- Supplement your diet
- Negative Calorie balance (below maintenance) 5 days per week
- Positive Calorie balance (above maintenance) 2 days a week

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Peaked_18

• Bulk, you need to gain some weight and some muscles. I suggest you do Squats n' Milk. Squats n' Milk and the summber Bulk plan=Bulking Diet
• Stay Lean. You don't need to Bulk or Cut. In this situation, stay at a fairly lean BF% about 10%. Eat about 3,000 calories a day and BURN 3,000 calories a day. This way you gain the muscle you want without the added fat from the Bulk.
• Cut! The worst thing you need is a fat Bodybuilder. Find a good Cutting diet and stick to it. Give yourself every now and then a cheat meal. Do cardio for 45-60 minutes 4-5 times a week. Burn less then you eat, doesn't mean starve yourself, just eat less then you burn. You can still eat 2,500 calories and lose weight, just burn it.
• Protein: 210g+ a day. Carbs: Cutting=1g of Carbs per pound of bodyweight, 300g+ a day. Fat: 50-70g a day. Fiber: 10-20g a day.
• DO NOT starve yourself. Eat 6-8 meals a day. Eat whole food to your daily requirment of Protein and Carbs. Take a Multi-vitamin and EFA supplement like Flax seed and Fish oils.

That's my $0.02

NNTB

I dont know much about newbies starting out over 200 lbs because i started as that "skinny guy."

The Biggest and Most important thing is EAT!... If you're not eating enough you aren't going to grow. Even if your training is perfect and you have the motivation and everything, you won't grow if your diet looks like crap... it's that simple. If you're looking to gain your going to be needing to take in more calories than your burning off. Now this doesnt mean go crazy and eat everything in sight, eat quality foods, avoid food high in both fats and carbs, and supplement the calories with a good protein shake a few times a day. After you get a decent diet start looking into things such as insulin sensitivity, etc.; and adjust accordingly. Another thing, like trick said, skip the soda... ya dont need it and it isnt doing any good for you

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Dan

well put.... so many people lose sight of calories in calories out...

Peaked_18

Thanks bro.

Pj-Macx

That's good Peaked... like Dan said.. alot of people just dont realize about calories.. and how much it actually takes to get your body moving towards losing the fat.. and getting into shape.. There is alot of girls at least that I know that use starvation.. and do not realize that they are only making things worse..

Good info..

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