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18 Responses to “whats a realy good bodybuilding diet?”
Whey Protien will help you out the best as it is the best Protien, then egg, fish! Protien in general and whey protien in particular is the best source to make your muscles bigger and stronger.
Try cutting down on high carb foods to lose extra fat.
At the same time you must do some weight training (to gain muscle mass) and cardio (to lose your extra fat).
I dont know if you are aware of this or not, but muscles are heavier than fats, so you may end up gaining more weight, which is good weight…..so you should concentrate on burning fats, not on losing weight.
Let me start by clearing up something I feel is a misunderstanding about the Zone. Most everyone familiar with the Zone knows that it’s based on 40-30-30 nutrition, i.e. getting 40% of calories from carbohydrates, 30% from protein and 30% from fat. But, as a point most people miss, this is only a starting point. 40-30-30 is what a majority of people will do well on. But as everyone is different in regards to genetics and activity level this equation needs to be modified and fine-tuned. I personally have to have a little more carbs than 40%, some else may need a lot less. So if you’ve ever heard anyone say that they’ve not done well on it, know that they actually didn’t follow it correctly because you tailor make this diet for yourself.
The main focus of the Zone diet is the control of your body’s hormones; control your hormone levels and you control how well your body operates. The diet accomplishes this through tight regulation of insulin levels. Insulin regulates blood sugar and is also the ‘fat storage’ hormone. Raising insulin too high tells your body to store fat AND tells it to not release fat. A double blow. How do you raise insulin levels too high? Several ways: by eating too much protein or carbs, by eating ‘bad’ carbs, having to much caffeine, eating carbs by themselves (without protein and fat).
Insulin also affects other hormone levels in your body. To build muscle and lose fat you must maintain good levels of two hormones: growth hormone and testosterone. Human growth hormone (HGH) is the most powerful fat-burning hormone in your body and it also allows your body to build new muscle. When you raise insulin, however, you inhibit the release of HGH from your pituitary gland.
If you want to combine diet an exercise maximally there are four windows of opportunity for applying this diet to enhance hormone release.
1) About 30-45 minutes before exercise eat a Zone snack to ‘set the stage’ for hormone release and to have good energy.
2) You actually release HGH 15 to 30 minutes after you work out. This is the best time to eat a Zone favorable snack or meal. It will keep insulin levels low in order to max HGH release. Yet many people have a sports drink right after they work out. This will jack your insulin levels and inhibit the release.
3) 2 hours after the end of any exercise you need to eat a large Zone meal as insulin levels continue to return to baseline.
4) Another time that HGH is released in the body is during stage 3 and 4 sleep just prior to REM sleep. This is the time in which your body repairs itself for the next day. You should always have a Zone snack before bed. This insures that your blood sugar and insulin levels remain stable. If you don’t your blood sugar could drop to low and you might go into Fasting Hypoglycemia (low blood sugar due to not eating). This could not only give you insomnia but will inhibit HGH release.
Insulin levels also control testosterone. While raising insulin levels increase the amount of testosterone in females (not desirable) it will decrease the amount in males (obviously not desirable). You want to work out with your testosterone levels high. If you eat incorrectly and spike your insulin levels you will lower your testosterone level. Also, testosterone is higher in the morning (before 3pm) so it’s best to work out during the day than at night.
Aside from controlling these two hormones there is another reason why the Zone diet will improve your gains: the free radical. You’ve probably heard of free radicals. A free radical is the name for a molecule that has an unpaired electron. Free radicals are necessary for life as they are needed in producing cellular energy from food, defending you against infections, and balancing hormones so that your body can maintain communications.
This sounds fine until you realize that excess free radicals are very damaging. Any free radical not immediately used in a chemical reaction will steal another electron from some other molecule to make itself whole again. This forms another free radical and a chain reaction is started. Many negative things happen in the body because of this, such as the oxidation of fats, proteins and DNA. To put it another way, excess free radicals destroy proteins, fats, organs, and MUSCLE!
So how are excess free radicals formed? One main reason is overeating. It’s been known for 60 years that eating a calorie restricted diet (eating only what you need and no more) prolongs life span. This is the reason why. So all that extra protein that you’re told you should eat to build muscle only creates free radicals that destroy your body, causes you to have a greater recovery time and even shortens your life. Say it isn’t so!
On the Zone you find out exactly how much food you need to eat and that is all you eat. This is based on your size, amount of body fat, and activity level (you do need more as a lifter, but you need to find out exactly how much more). Also, on this diet you focus on foods that contain antioxidants (vitamins C and E) that kill off excessive free radicals.
To lose weight do moderate workouts because if you are doing intensive workouts your body will just use up all your stored glucose or ATP energy. If you do moderate workouts your body will use fat as energy thus burning it up.
I was going to say it, but it seems like everyone has pretty much got it. Just make sure you check with your doctor for the right balance of proteins and potassium. Take care of the heart.
if your are wanting to lose weight while gaining muscle then protein is your best bet. you should eat 1.5 grams of protein per pound of bodyweight. you also need to eat carbs and fats to gain the mass because if you just eat alot of protein you will not necessarily get big but you will get tone. so heres a food list that you should do what you want. wake up and eat 2 eggs and some ham (20 grams)if you can then an hour or so later eat a shake (25-40 grams depending on the shake) then eat yourself a hamburger with whole wheat bread which has fats proteins and carbs (20 grams or so) then have another protein shake after a few hours (25-40 grams) then have a 3/4 cups of rice mixed with a can of tuna (40 grams or so) then another shake later on (25 to 40 grams) then eat a couple of chicken breasts with some broccoli (50 grams or so) add whatever you need to complete your appropriate protein intake. if you are wanting to gain mass you are going to have to eat. remember to eat lots of fruits and veggies. good luck
Your best bet is to cut down on simple carbs and fats and increase your protein consumption. Depending on your weight, you should calculate your daily calorie expenditure and subtract 500 calories from it. That should be your daily calorie intake.
You should follow the following split between macronutrients:
40% Carbs
40% Protein
20% Fat
All of those added should add up to your daily calorie intake previously calculated. Carbs and protein are about 4 calories/gram, and fat is about 9 calories/gram.
Some good good carbs with a low glycemic index are natural oats, sweet potatos, brown rice…and most of the vegies.
As for proteins, lean meats, eggs, milk, and fish among others.
Supplements should be used just as help and not as a major source of nutirtion. Stuck to the solid foods.
DETERMINATION is the key. If you only stick to the regimen for a week you will see nothingggggg…and even if you dont see results after a grueling week, keep going because results will come. Be patient. There is no way anyone can undo years of harm done to the body in mere weeks.
Whey Protien will help you out the best as it is the best Protien, then egg, fish! Protien in general and whey protien in particular is the best source to make your muscles bigger and stronger.
Try cutting down on high carb foods to lose extra fat.
At the same time you must do some weight training (to gain muscle mass) and cardio (to lose your extra fat).
I dont know if you are aware of this or not, but muscles are heavier than fats, so you may end up gaining more weight, which is good weight…..so you should concentrate on burning fats, not on losing weight.
high in protein, i guess. fish, meat, eggs, etc.
green drinks and vegetables..no meat…go to healthy’s in Bramalea
ok.. i work out for 3 years by now.
after gym eat proten, one meal aday and drink juice thats it
Eat lean; lots of fruits & veggies, then for your protein, eat fish.
I buy cans of tuna & salmon, and eat it right out of the can.
Keep in mind though, you don’t need TONS of protein, and any excess is turned into fat by your body.
lots of protein
protein. lots of protein. Lift weights too, not resistance excercizes.
nurtisystem. if you cannot afford that, then i would get the abrocket.
Increase your caloric intake to about 3000 per day and mostly eat foods high in protein.
Let me start by clearing up something I feel is a misunderstanding about the Zone. Most everyone familiar with the Zone knows that it’s based on 40-30-30 nutrition, i.e. getting 40% of calories from carbohydrates, 30% from protein and 30% from fat. But, as a point most people miss, this is only a starting point. 40-30-30 is what a majority of people will do well on. But as everyone is different in regards to genetics and activity level this equation needs to be modified and fine-tuned. I personally have to have a little more carbs than 40%, some else may need a lot less. So if you’ve ever heard anyone say that they’ve not done well on it, know that they actually didn’t follow it correctly because you tailor make this diet for yourself.
The main focus of the Zone diet is the control of your body’s hormones; control your hormone levels and you control how well your body operates. The diet accomplishes this through tight regulation of insulin levels. Insulin regulates blood sugar and is also the ‘fat storage’ hormone. Raising insulin too high tells your body to store fat AND tells it to not release fat. A double blow. How do you raise insulin levels too high? Several ways: by eating too much protein or carbs, by eating ‘bad’ carbs, having to much caffeine, eating carbs by themselves (without protein and fat).
Insulin also affects other hormone levels in your body. To build muscle and lose fat you must maintain good levels of two hormones: growth hormone and testosterone. Human growth hormone (HGH) is the most powerful fat-burning hormone in your body and it also allows your body to build new muscle. When you raise insulin, however, you inhibit the release of HGH from your pituitary gland.
If you want to combine diet an exercise maximally there are four windows of opportunity for applying this diet to enhance hormone release.
1) About 30-45 minutes before exercise eat a Zone snack to ‘set the stage’ for hormone release and to have good energy.
2) You actually release HGH 15 to 30 minutes after you work out. This is the best time to eat a Zone favorable snack or meal. It will keep insulin levels low in order to max HGH release. Yet many people have a sports drink right after they work out. This will jack your insulin levels and inhibit the release.
3) 2 hours after the end of any exercise you need to eat a large Zone meal as insulin levels continue to return to baseline.
4) Another time that HGH is released in the body is during stage 3 and 4 sleep just prior to REM sleep. This is the time in which your body repairs itself for the next day. You should always have a Zone snack before bed. This insures that your blood sugar and insulin levels remain stable. If you don’t your blood sugar could drop to low and you might go into Fasting Hypoglycemia (low blood sugar due to not eating). This could not only give you insomnia but will inhibit HGH release.
Insulin levels also control testosterone. While raising insulin levels increase the amount of testosterone in females (not desirable) it will decrease the amount in males (obviously not desirable). You want to work out with your testosterone levels high. If you eat incorrectly and spike your insulin levels you will lower your testosterone level. Also, testosterone is higher in the morning (before 3pm) so it’s best to work out during the day than at night.
Aside from controlling these two hormones there is another reason why the Zone diet will improve your gains: the free radical. You’ve probably heard of free radicals. A free radical is the name for a molecule that has an unpaired electron. Free radicals are necessary for life as they are needed in producing cellular energy from food, defending you against infections, and balancing hormones so that your body can maintain communications.
This sounds fine until you realize that excess free radicals are very damaging. Any free radical not immediately used in a chemical reaction will steal another electron from some other molecule to make itself whole again. This forms another free radical and a chain reaction is started. Many negative things happen in the body because of this, such as the oxidation of fats, proteins and DNA. To put it another way, excess free radicals destroy proteins, fats, organs, and MUSCLE!
So how are excess free radicals formed? One main reason is overeating. It’s been known for 60 years that eating a calorie restricted diet (eating only what you need and no more) prolongs life span. This is the reason why. So all that extra protein that you’re told you should eat to build muscle only creates free radicals that destroy your body, causes you to have a greater recovery time and even shortens your life. Say it isn’t so!
On the Zone you find out exactly how much food you need to eat and that is all you eat. This is based on your size, amount of body fat, and activity level (you do need more as a lifter, but you need to find out exactly how much more). Also, on this diet you focus on foods that contain antioxidants (vitamins C and E) that kill off excessive free radicals.
Heavy on the the proteins, light on the carbs., cut the fatas much as possible!
chained amino acid
To lose weight do moderate workouts because if you are doing intensive workouts your body will just use up all your stored glucose or ATP energy. If you do moderate workouts your body will use fat as energy thus burning it up.
Bodybuilding.com
Bodyforlife.com
fitnessonline.com
X-reps.com
I was going to say it, but it seems like everyone has pretty much got it. Just make sure you check with your doctor for the right balance of proteins and potassium. Take care of the heart.
if your are wanting to lose weight while gaining muscle then protein is your best bet. you should eat 1.5 grams of protein per pound of bodyweight. you also need to eat carbs and fats to gain the mass because if you just eat alot of protein you will not necessarily get big but you will get tone. so heres a food list that you should do what you want. wake up and eat 2 eggs and some ham (20 grams)if you can then an hour or so later eat a shake (25-40 grams depending on the shake) then eat yourself a hamburger with whole wheat bread which has fats proteins and carbs (20 grams or so) then have another protein shake after a few hours (25-40 grams) then have a 3/4 cups of rice mixed with a can of tuna (40 grams or so) then another shake later on (25 to 40 grams) then eat a couple of chicken breasts with some broccoli (50 grams or so) add whatever you need to complete your appropriate protein intake. if you are wanting to gain mass you are going to have to eat. remember to eat lots of fruits and veggies. good luck
Read this:
http://www.bodybuilding.com/fun/wotw52.htm
Read Mark Ripptoe’s Starting Strength
Hello,
Your best bet is to cut down on simple carbs and fats and increase your protein consumption. Depending on your weight, you should calculate your daily calorie expenditure and subtract 500 calories from it. That should be your daily calorie intake.
You should follow the following split between macronutrients:
40% Carbs
40% Protein
20% Fat
All of those added should add up to your daily calorie intake previously calculated. Carbs and protein are about 4 calories/gram, and fat is about 9 calories/gram.
Some good good carbs with a low glycemic index are natural oats, sweet potatos, brown rice…and most of the vegies.
As for proteins, lean meats, eggs, milk, and fish among others.
Supplements should be used just as help and not as a major source of nutirtion. Stuck to the solid foods.
DETERMINATION is the key. If you only stick to the regimen for a week you will see nothingggggg…and even if you dont see results after a grueling week, keep going because results will come. Be patient. There is no way anyone can undo years of harm done to the body in mere weeks.