DJSTARER

The 10 Commandments of Nutrition ( Regardless of Religious Affiliation )


1. Thou shall not skip breakfast. In fact, breakfast is key, and should be the largest meal of the day.


2. Thou shall not eat fewer than five meals daily. Six or more is optimal for keeping your metabolism working and protein supply continual.


3. Thou shall eat at least 1.5 grams of protein per pound of lean mass daily. This amount of protein, spread over 6 or more meals will supply your body with the amino acids essential for muscular repair.


4. Thou shall not eat sugar beyond the post workout shake (If applicable). Many will even argue the importance of sugar post workout. Regardless, sugar, unless coming from fruit, is never needed in a quality diet.


5. Thou shall concentrate carbohydrate ingestion preceding and after their workouts. Carbohydrates are the body's primary source of energy. In addition, carbohydrates make the shuttling of nutrients into one's muscles possible.


6. Thou shall eat lean meat or casein before bed. Avoiding nightime catabolism/promoting anabolism for as long as possible is essential for optimal growth. Lean meat and casein are the slowest digesting sources of quality protein.


7. Thou shall eat sufficient quality fat. Fat is essential for many horomnal and chemical functions in the body. In addition, fat is a good source of extra calories.


8. Thou shall keep hydrated. Water increases muscle's ability to import and export nutrients. Water is also essential for the metabolism of fat in the liver.


9. Thou shall understand a supplement is just that: A SUPPLEMENT. Although whey and other supplements are designed for excellent digestion, nothing puts on mass like lots of whole food.


10. Thou shall ingest sufficient micronutrients though veggies/fruits or a multi. Vitamins and Minerals are essential for bodily functions. It is as simple as that.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Frank_the_tank

11. Thou shalt remember to take a multivitamin daily

_Underdog_

My mom's friend (both nurses) gave me a non-proven, only theorized fact: If you miss breakfast, you just lost a day in your life. After that day, I NEVER missed a single breakfast.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

DJSTARER

ha, nice.

don't forget yours.




Anyway, as far as the missing breakfast... it should be exactly like the nurses said.

But really, it has more to do with raised cortisol levels, metabolic stagnation, and a rollercoast of insulinic compensation when you finally DO eat.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Lift

This is good solid advice, sticky!

__________________
MrLiftALot@hotmail.com

"King Kong Ain't Got Sh*t On Me..."

HAYWOOD JABLOME

And eat protein for breakfast! None of this cream cheese on a bagel crap.

Subjects who had eggs for breakfast in a study ate ~250 cals less in the day than subjects who ate the same calories from a breakfast consisting mostly of grains.

__________________
Homer: [drunk] "Look, the thing about my family is there's five of us. Marge, Bart, Girl Bart, the one who doesn't talk, and the fat guy. How I loathe him."