This is an article from Simplyshredded.com with an 8 week diet and supplementation plan on gaining muscle. I recommend anybody to read and implement these strategies, especially hard gainers, ectomorphs and those hitting a plateau.
http://www.simplyshredded.com/monster-mass-build-the-perfect-beast-with-this-maniacal-nutrition-and-supplement-formula.html
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Sunday, 15 April 2012
Wednesday, 7 March 2012
six ways to keep anabolic and build more muscles
Diet plays one of the biggest roles in gaining muscle mass and strength.
Here are a few rules you can follow to ensure you are getting what your body needs!
Eat a lot of protein:
Protein is the main building block of your muscles, therefore you should never eat a meal without any protein. To be able to gain lean muscle mass you need to be consuming minimum 1g of protein per pound of body weight. For more information on protein intake and protein sources follow this link.
http://alexmuller-training-nutrition.blogspot.com/2012/02/protein-inake-how-much-protein-should-i.html
Eat every three hours:
Meal timing and frequency is very important as you will need to fuel your muscles and keep your body in an anabolic state. Eating every 2-3 hours will ensure you get your 6-8 meals a day. Each meal should be more or less the same in protein, carbohydrates and essential fats.
Do not be afraid of fat:
Another mistake most beginners make is not eating fats. Fats are ESSENTIAL for hormone production and your energy to perform throughout the day in and out of the gym. Your fats should mostly be unsaturated and you need to stay away from excessive animal fats and trans fats (bad fats) and get your fats from nuts and legumes (good fats)
Drink water:
Water is extremely important. Our bodies are made up of mostly water, including our muscles, so keep feeding them water. Water will also help flush your system of all toxins and keep your kidneys healthy. Water is also good for the skin and proper organ function. Try to drink at least 2-3 liters of water a day.
Carbohydrates:
Most people seem to think that if you cut out your carbohydrates and just eat high protein then you will gain muscle and no fat. WRONG! If you are not consuming enough carbohydrates then you wont be gaining muscle, have energy to perform or have any strength. The most important times to have your carbohydrates is upon waking in the morning, 1.5-2 hours before training and right after you train. Aim for 2-3 grams of carbs per pound of body weight. Your carbs should be from low GI sources to ensure you get a slow release of energy. Sources should include whole wheat bread, sweet potato, brown rice and oats.
Eat before you sleep:
Most people think eating late at night is a bad thing because "your body cant use the energy". Not true, you should be eating at night before you sleep as this is when your body actually grows, repairs muscle fibres and ensures you produce optimal growth hormone. You need to consume a slow releasing protein such as eggs, casein protein shake or cottage cheese with a few almonds which will slow down the protein digestion.
Wednesday, 29 February 2012
Peanut Butter Bomb
Ingredients:
1 scoop whey protein or weight gainer. (vanilla or chocolate)
1 banana
1-2 scoops natural peanut butter
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract
380ml water or milk
(Glutamine optional)
5-8 Ground up almonds
Monday, 27 February 2012
5 ways to put on more muscle!
1. Drink Water:
70% of our body is made of water. So why are we not we supplying it with enough??
It is essential for life and muscle growth. If you are dehydrated you will not have optimal strength and your muscles will not be able to grow to its full potential.
What to do - Drink 3-4 Liters of water a day or more if you are training extremely hard and/or in high temperature areas. Carry a bottle with you throughout the day and sip on water and make sure to keep hydrated while training.
2. Fruits and Vegetables:
Fruits and vegetables are extremely healthy and are needed in your daily diet. You should be consuming at least 3-5 servings of fruits and vegetables everyday. The are high in vitamins, minerals and micronutrients which can improve your body's muscle building potential.
3. Fiber:
Because bodybuilders are eating massive amounts of protein your digestive system has a hard time breaking all that protein down to ingest. Fiber can also help improve protein synthesis.
What to do - Try to get between 25-35grams of fiber everyday from whole foods such as fruits, vegetables, oats and high fiber breads.
4. Pre and post workout nutrition:
These are probably your most important meals of the day. You need to be getting in adequate amounts of protein, carbohydrates and healthy fats 1.5-2 hours before your workout and directly after your workout. Without proper pre and post workout nutrition you will not have optimal energy and strength to perform in the gym and supply your muscles with the right nutrients during training and you without proper post workout nutrition your muscles will not get the right nutrients to repair and recover and stay in an anabolic state.
What to do - Eat 100-150 grams of chicken/tuna + 1 cup of rice or 2 baked potatoes or 2 slices whole wheat bread + apple or banana or orange about 1.5-2 hours before you hit the gym.
Post workout drink 30g of whey protein + 1 cup oats or 2 slices bread with honey.
5. Rest:
Rest is one of the most important aspects of training and gaining muscle. When you train you make micro tears in your muscle fibers. You need the rest to let those tears recover to let your muscles grow. Without proper rest and recovery those micro tears will never heal and you will just over train your body. Therefore you will not make any progress. When you sleep your body grows and produces muscle building hormones.
What to do - Do not train every single day take rest days and only train a muscle group once a week. Twice if really needed but not more. Aim to get 8 hours of sleep every night, and that does not mean going to bed at 2am and waking up at 10am. Your body clock is set to rest and produce hormones at night so go to bed latest 11.
Follow these guidlines and you will help keep your body anabolic and improve your muscle building.
70% of our body is made of water. So why are we not we supplying it with enough??
It is essential for life and muscle growth. If you are dehydrated you will not have optimal strength and your muscles will not be able to grow to its full potential.
What to do - Drink 3-4 Liters of water a day or more if you are training extremely hard and/or in high temperature areas. Carry a bottle with you throughout the day and sip on water and make sure to keep hydrated while training.
2. Fruits and Vegetables:
Fruits and vegetables are extremely healthy and are needed in your daily diet. You should be consuming at least 3-5 servings of fruits and vegetables everyday. The are high in vitamins, minerals and micronutrients which can improve your body's muscle building potential.
3. Fiber:
Because bodybuilders are eating massive amounts of protein your digestive system has a hard time breaking all that protein down to ingest. Fiber can also help improve protein synthesis.
What to do - Try to get between 25-35grams of fiber everyday from whole foods such as fruits, vegetables, oats and high fiber breads.
4. Pre and post workout nutrition:
These are probably your most important meals of the day. You need to be getting in adequate amounts of protein, carbohydrates and healthy fats 1.5-2 hours before your workout and directly after your workout. Without proper pre and post workout nutrition you will not have optimal energy and strength to perform in the gym and supply your muscles with the right nutrients during training and you without proper post workout nutrition your muscles will not get the right nutrients to repair and recover and stay in an anabolic state.
What to do - Eat 100-150 grams of chicken/tuna + 1 cup of rice or 2 baked potatoes or 2 slices whole wheat bread + apple or banana or orange about 1.5-2 hours before you hit the gym.
Post workout drink 30g of whey protein + 1 cup oats or 2 slices bread with honey.
5. Rest:
Rest is one of the most important aspects of training and gaining muscle. When you train you make micro tears in your muscle fibers. You need the rest to let those tears recover to let your muscles grow. Without proper rest and recovery those micro tears will never heal and you will just over train your body. Therefore you will not make any progress. When you sleep your body grows and produces muscle building hormones.
What to do - Do not train every single day take rest days and only train a muscle group once a week. Twice if really needed but not more. Aim to get 8 hours of sleep every night, and that does not mean going to bed at 2am and waking up at 10am. Your body clock is set to rest and produce hormones at night so go to bed latest 11.
Follow these guidlines and you will help keep your body anabolic and improve your muscle building.
Wednesday, 15 February 2012
Protein Intake: How much protein should I be getting??
So you are unsure about how much protein you should be getting in every day?
How much protein do I need
The daily recommended dosage for a normal person would be around 1.2g of protein per KG of body weight. But us as bodybuilders, power lifters and athletes are not 'normal'. With all the physical activity we do we start to break our muscles down, and the only way for us to 'rebuild' that muscle is by consuming more protein per day. We need more protein to maintain our nitrogen levels to ensure we stay anabolic (build muscle). If you want to build lean muscle and perform better you are going to have to get around 2.5 - 2.8g of protein per KG of body weight. For example a bodybuilder that weighs 80Kg needs between 200 and 224 grams of protein everyday.
How much protein should I have per meal?
A very important part of your daily protein intake is to ensure that they are evenly spread out through the day. Your body is not able to digest and use all 200 grams of protein in one sitting, and most of it will go to waste. Therefore you need to divide your daily protein between your 6 meals. For example if you aim to consume 200g of protein per day, you need to be getting 33g of protein per meal.
Don't forget your other macros though!!
How much protein do I need
The daily recommended dosage for a normal person would be around 1.2g of protein per KG of body weight. But us as bodybuilders, power lifters and athletes are not 'normal'. With all the physical activity we do we start to break our muscles down, and the only way for us to 'rebuild' that muscle is by consuming more protein per day. We need more protein to maintain our nitrogen levels to ensure we stay anabolic (build muscle). If you want to build lean muscle and perform better you are going to have to get around 2.5 - 2.8g of protein per KG of body weight. For example a bodybuilder that weighs 80Kg needs between 200 and 224 grams of protein everyday.
How much protein should I have per meal?
A very important part of your daily protein intake is to ensure that they are evenly spread out through the day. Your body is not able to digest and use all 200 grams of protein in one sitting, and most of it will go to waste. Therefore you need to divide your daily protein between your 6 meals. For example if you aim to consume 200g of protein per day, you need to be getting 33g of protein per meal.
Don't forget your other macros though!!
Friday, 10 February 2012
Baked Egg Cups
 | ||||
| gourmetproject.ca |
Ingredients:
- 4 eggs or egg whites
- 4 slices of lean ham
- chopped onion + green pepper
- Cheddar cheese or feta
- Preheat oven to 180c/375f
- Press slices of ham into custard/muffin cups
- Put a few pieces of onion and green pepper into ham cup
- Break an egg into each ham cup
- Pour cheese over the top
- Bake in the oven for + - 15min
Calories - 556
Protein - 57 grams
Carbs - 9.2 grams
Fat - 20 grams
Monday, 23 January 2012
Katrina Evans - Eat Smart. Be Fit. Fight Cancer.
Living a healthy lifestyle can go a long way toward preventing disease, including reducing the risk of developing cancer. Maintaining a proper diet is an important part of a healthy living plan that can go a long way. Smarter food choices early on in your life will set you up for success. Less active individuals combating obesity with a poor diet are at a significant risk factor for developing cancer. Science has shown that dietary changes along with regular exercise can improve overall health and help to prevent and treat chronic disease such as cancer so get to it and start setting goals!
Cancer, like many other diseases, is a condition where inflammation plays a primary role. The typical diet today is comprised of low-nutrient, highly processed foods, unhealthy fats and sugars, preservatives, and artificial ingredients that contribute to inflammation in the body. Toxic chemicals in our foods and environment overload our bodily systems and lead to illness.
Experts agree that consuming a diet rich in fruits and vegetables is an important part of a healthy eating plan. Fruits and vegetables contain powerful antioxidants and phytonutrients that support a healthy immune system, protect bodily cells, help to maintain healthy cholesterol levels and are shown to reduce the risk of disease, including cancers like pancreatic cancer, mesothelioma, or even colon cancer. Fruits and vegetables contain fiber that aids in proper digestion and regulates release of sugar into the bloodstream. This is particularly important in managing cholesterol levels and preventing chronic disease. The high fiber and water content of fruits and vegetables gives us a feeling of fullness so that we are less likely to overeat.
Utilizing an abundance of fresh and nutrient-dense whole foods is important for optimal wellness. Along with fruits and vegetables, other important foods in a healthful diet include whole grains, eggs, dried beans, nuts and seeds, seafood and lean meats, and healthful fats. These healthy foods are packed with beneficial nutrients, including antioxidants, fiber, protein, omega-3 essential fatty acids and complex carbohydrates to support healthy insulin levels. Drinking adequate amounts of water, the most important nutrient for our bodies, keeps us adequately hydrated and is essential for flushing toxins from our system.
Along with diet, The American Cancer Society now recommends at least 30 minutes of regular exercise 5 days per week to reduce the risk for cancer. Exercise aids in cancer prevention by boosting the immune system, promoting heart health, balancing energy and hormone levels, and supporting the antioxidant defense system and DNA repair process in the body. When developing an exercise regime that is right for you, don’t be afraid to consult a doctor or do your own research like Alex. Find out specifics like, what is mesothelioma, thyroid cancer, or the cause of kidney cancer and what foods can have a protective effect against them, how can green tea help prevent heart disease, or is garlic really considered a “super food?” Getting a jump start preventing cancer with proper dieting and exercise practices from a young age is a lot easier with the right tools and attitude.
Making healthy food choices is an important part of maintaining a healthy lifestyle and can play a critical role in the fight against cancer.
Katrina Evans is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Katrina also likes running, reading and listening to cool podcasts.
Cancer, like many other diseases, is a condition where inflammation plays a primary role. The typical diet today is comprised of low-nutrient, highly processed foods, unhealthy fats and sugars, preservatives, and artificial ingredients that contribute to inflammation in the body. Toxic chemicals in our foods and environment overload our bodily systems and lead to illness.
Experts agree that consuming a diet rich in fruits and vegetables is an important part of a healthy eating plan. Fruits and vegetables contain powerful antioxidants and phytonutrients that support a healthy immune system, protect bodily cells, help to maintain healthy cholesterol levels and are shown to reduce the risk of disease, including cancers like pancreatic cancer, mesothelioma, or even colon cancer. Fruits and vegetables contain fiber that aids in proper digestion and regulates release of sugar into the bloodstream. This is particularly important in managing cholesterol levels and preventing chronic disease. The high fiber and water content of fruits and vegetables gives us a feeling of fullness so that we are less likely to overeat.
Utilizing an abundance of fresh and nutrient-dense whole foods is important for optimal wellness. Along with fruits and vegetables, other important foods in a healthful diet include whole grains, eggs, dried beans, nuts and seeds, seafood and lean meats, and healthful fats. These healthy foods are packed with beneficial nutrients, including antioxidants, fiber, protein, omega-3 essential fatty acids and complex carbohydrates to support healthy insulin levels. Drinking adequate amounts of water, the most important nutrient for our bodies, keeps us adequately hydrated and is essential for flushing toxins from our system.
Along with diet, The American Cancer Society now recommends at least 30 minutes of regular exercise 5 days per week to reduce the risk for cancer. Exercise aids in cancer prevention by boosting the immune system, promoting heart health, balancing energy and hormone levels, and supporting the antioxidant defense system and DNA repair process in the body. When developing an exercise regime that is right for you, don’t be afraid to consult a doctor or do your own research like Alex. Find out specifics like, what is mesothelioma, thyroid cancer, or the cause of kidney cancer and what foods can have a protective effect against them, how can green tea help prevent heart disease, or is garlic really considered a “super food?” Getting a jump start preventing cancer with proper dieting and exercise practices from a young age is a lot easier with the right tools and attitude.
Making healthy food choices is an important part of maintaining a healthy lifestyle and can play a critical role in the fight against cancer.
Katrina Evans is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Katrina also likes running, reading and listening to cool podcasts.
Wednesday, 11 January 2012
11/1/2012 Female training and Diet
I have gotten many messages and questions from girls/women wanting to; lose weight, tone and tighten their bodies. So this post will be for those women wanting to achieve their goals.
First of all before I begin I want to get a few misconceptions out of the way.
1) You will NOT get big/"buff", most women don't want to gym/lift weights because they are scared of getting big. You DO NOT have to worry about this, your are female therefore you produce very tiny amounts of testosterone(male hormone) therefore you will not build muscle. If you need more reassurance, think of all the guys you know that lift weights everyday but struggle to get big, so trust me you wont bet big/"buff" by accident.
2) The term "toning" actually doesn't exist, when most girls come to me for advice they always use the term "toning", what you think "toning" is, is just lean muscle with a low body fat percentage. Doing 30+ reps isn't going to get you that tight 'toned' body, you can only achieve that by lifting weights.
3) Starving yourself isn't going to help you lose weight, as a matter of fact it is going to do the exact opposite, by not eating a proper balanced diet you body will slow your metabolism down and hold onto as much fat as possible, and as soon as you binge with fast food, fizzy drinks or chocolate your body is going to hold onto that energy instead of just disposing of it.
So now that we have got all that out of the way we can start.
TRAINING: If you want to get a nice tight body you are going to have to lift weighs, there is no way around it, doing endless cardio is just going to burn all your fat and muscle and leave you will a slim BUT soft/squishy body. Ill say it again YOU WILL NOT GET BIG!
Your workout needs to contain a split day of different body parts, you cannot train all your body parts everyday, your muscles will not get enough recovery time, and that will result in muscle breakdown.
Here is a sample of what you need to be doing.
Monday: Upper body weight training + mild cardio for 15-20min.(running, stepping)
Tuesday: Lower body weight training + mild cardio for 15min.(running, stepping)
Wednesday: Rest.
Thursday: Upper body weight training + mild cardio for 15-20min.(running, stepping)
Friday: Lower body weight training.
Saturday: Cardio for 60min. (running, stepping, swimming)
Sunday: Rest.
If you would like me to create you a training program for you leave me a comment or e-mail me at alexandermuller0@gmail.com with your goals and I will get back to you as soon as possible.
DIET: Diet is probably the MOST important factor when it comes to losing weight and getting a fit, healthy body. Like I said previously, you NEED to eat, and frequently to boost your metabolism and help your body recover from the exercising. You need to be having a healthy balanced diet that contains PROTEIN, CARBOHYDRATES and FATS. Stay away from sugars, fizzy drinks, fruit juices, chips and processed food.
Protein is going to help your muscles recover, and will boost your metabolism. Your protein sources should be skinless chicken, lean fish, eggs, fat free cheese, whey protein shakes, soy beans and some red meats occasionally.
Carbohydrates are your main energy source, without them you will not be able to perform and give your best in the gym and will affect your day to day concentration and energy levels. Your carbohydrates should come from whole grains such as sweet potato, low GI seed bread, green vegetables, whole wheat pasta. Avoid simple carbohydrates such as white bread, white pasta, and anything refined, as they contain lots of sugar and wont be used as effectively as whole grains.
Fats are also an energy source and help with hormone production, your fats should come from nuts, legumes, avocados, flax seed, and fatty fish. You MUST avoid animal fats such as red meat fat, chicken skin, pork fat and lamb.
A sample diet should contain:
Breakfast: small helping of whole wheat carbohydrates + small serving of protein + serving of fruit.
Pre-workout: This is +- and hour before you gym, you need to consume the majority of your days carbohydrates during this meal as it will be your energy source, it is also good to get some fats and protein in.
Post-workout: This is after you gym, the majority of your days protein needs to be consumed during this meal, as your muscles are in a recovery state and need the protein for optimum recovers, you also need to consume a moderate amount of carbohydrates in this meal. Plus a serving of fruit.
Supper: At night you want to limit your carbohydrates as you will be sleeping and wont be using the energy, so keep it about the size of your palm, you need to consume a moderate amount of protein during this meal as your body recovers while you sleep, but needs protein to recover so it is a good idea to eat some protein before you sleep.
Snack: If you get hungry during the day or get cravings its a good idea to carry around some almonds or biltong and whole wheat crackers with some peanut butter on or some low fat cheese. This will help boost your metabolism and keep your body in an ultimate recovery state.
If you would like a custom diet program comment or e-mail me and I will be happy to help.
If you follow these guidelines you will be on your way to achieving a better and healthier body.
Feel free to ask any questions you have.
References: http://forum.bodybuilding.com/showthread.php?t=117327411
 |
| wellsphere.com |
First of all before I begin I want to get a few misconceptions out of the way.
1) You will NOT get big/"buff", most women don't want to gym/lift weights because they are scared of getting big. You DO NOT have to worry about this, your are female therefore you produce very tiny amounts of testosterone(male hormone) therefore you will not build muscle. If you need more reassurance, think of all the guys you know that lift weights everyday but struggle to get big, so trust me you wont bet big/"buff" by accident.
2) The term "toning" actually doesn't exist, when most girls come to me for advice they always use the term "toning", what you think "toning" is, is just lean muscle with a low body fat percentage. Doing 30+ reps isn't going to get you that tight 'toned' body, you can only achieve that by lifting weights.
3) Starving yourself isn't going to help you lose weight, as a matter of fact it is going to do the exact opposite, by not eating a proper balanced diet you body will slow your metabolism down and hold onto as much fat as possible, and as soon as you binge with fast food, fizzy drinks or chocolate your body is going to hold onto that energy instead of just disposing of it.
So now that we have got all that out of the way we can start.
TRAINING: If you want to get a nice tight body you are going to have to lift weighs, there is no way around it, doing endless cardio is just going to burn all your fat and muscle and leave you will a slim BUT soft/squishy body. Ill say it again YOU WILL NOT GET BIG!
Your workout needs to contain a split day of different body parts, you cannot train all your body parts everyday, your muscles will not get enough recovery time, and that will result in muscle breakdown.
Here is a sample of what you need to be doing.
Monday: Upper body weight training + mild cardio for 15-20min.(running, stepping)
Tuesday: Lower body weight training + mild cardio for 15min.(running, stepping)
Wednesday: Rest.
Thursday: Upper body weight training + mild cardio for 15-20min.(running, stepping)
Friday: Lower body weight training.
Saturday: Cardio for 60min. (running, stepping, swimming)
Sunday: Rest.
If you would like me to create you a training program for you leave me a comment or e-mail me at alexandermuller0@gmail.com with your goals and I will get back to you as soon as possible.
DIET: Diet is probably the MOST important factor when it comes to losing weight and getting a fit, healthy body. Like I said previously, you NEED to eat, and frequently to boost your metabolism and help your body recover from the exercising. You need to be having a healthy balanced diet that contains PROTEIN, CARBOHYDRATES and FATS. Stay away from sugars, fizzy drinks, fruit juices, chips and processed food.
Protein is going to help your muscles recover, and will boost your metabolism. Your protein sources should be skinless chicken, lean fish, eggs, fat free cheese, whey protein shakes, soy beans and some red meats occasionally.
Carbohydrates are your main energy source, without them you will not be able to perform and give your best in the gym and will affect your day to day concentration and energy levels. Your carbohydrates should come from whole grains such as sweet potato, low GI seed bread, green vegetables, whole wheat pasta. Avoid simple carbohydrates such as white bread, white pasta, and anything refined, as they contain lots of sugar and wont be used as effectively as whole grains.
Fats are also an energy source and help with hormone production, your fats should come from nuts, legumes, avocados, flax seed, and fatty fish. You MUST avoid animal fats such as red meat fat, chicken skin, pork fat and lamb.
A sample diet should contain:
Breakfast: small helping of whole wheat carbohydrates + small serving of protein + serving of fruit.
Pre-workout: This is +- and hour before you gym, you need to consume the majority of your days carbohydrates during this meal as it will be your energy source, it is also good to get some fats and protein in.
Post-workout: This is after you gym, the majority of your days protein needs to be consumed during this meal, as your muscles are in a recovery state and need the protein for optimum recovers, you also need to consume a moderate amount of carbohydrates in this meal. Plus a serving of fruit.
Supper: At night you want to limit your carbohydrates as you will be sleeping and wont be using the energy, so keep it about the size of your palm, you need to consume a moderate amount of protein during this meal as your body recovers while you sleep, but needs protein to recover so it is a good idea to eat some protein before you sleep.
Snack: If you get hungry during the day or get cravings its a good idea to carry around some almonds or biltong and whole wheat crackers with some peanut butter on or some low fat cheese. This will help boost your metabolism and keep your body in an ultimate recovery state.
If you would like a custom diet program comment or e-mail me and I will be happy to help.
If you follow these guidelines you will be on your way to achieving a better and healthier body.
Feel free to ask any questions you have.
References: http://forum.bodybuilding.com/showthread.php?t=117327411
Monday, 9 January 2012
10/1/2012 Daily Food
For today's post I will be posting pictures and nutritional information about all the meals I will eat today. I will edit this post every time I eat a meal to keep you updated. Have a great day!
Breakfast: 1 cup of dry oats with cinnamon and honey + 1 Medium Banana + 1 serving of whey protein.
Calories - 447, Protein - 39.8, Carbs - 95.2, Fat - 8.2
Snack1: 2 whole eggs + 3 egg whites + 2 slices of ham.
Calories - 344, Protein - 33.6, Carbs - 5.6, Fat -19.9
*Note - The chicken pieces are leftover from last night that I decided to eat. It is not part of my daily meals and I did not include it in the nutritional information.
Lunch: 2 slices soy&linseed bread + can of tuna + 8 slices cucumber + tablespoon of light mayonnaise.
Calories - 407, Protein - 37.1, Carbs - 28, Fat -14
Calories - 994, Protein - 70.9, Carbs - 122, Fat -25.7
Breakfast: 1 cup of dry oats with cinnamon and honey + 1 Medium Banana + 1 serving of whey protein.
Calories - 447, Protein - 39.8, Carbs - 95.2, Fat - 8.2
Snack1: 2 whole eggs + 3 egg whites + 2 slices of ham.
Calories - 344, Protein - 33.6, Carbs - 5.6, Fat -19.9
Lunch: 2 slices soy&linseed bread + can of tuna + 8 slices cucumber + tablespoon of light mayonnaise.
Calories - 407, Protein - 37.1, Carbs - 28, Fat -14
Supper: 2 kassler chops + Cup of veggies + 2 Potatoes + Biogen Nitrogain Protein Shake
Snack2: 2 grilled chicken breasts + 1/2 roast potato + 2 tablespoon olive oil.
Calories - 604, Protein - 63, Carbs - 15, Fat -25.3
Here are all the totals for the day. As you can see I did not quite reach my calories for the day, however I met my protein intake which is fine. The few calories that I didn't get in were because I didn't consume enough Carbohydrates, however I did not gym today, so the energy from the carbohydrates were not needed.
I hope this gives you an idea of what my daily intake is. It will differ from person to person depending on his/her weight, size and goals.
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| Click to enlarge |
Saturday, 7 January 2012
7/1/2012 Importance of nutrition
When young people come to me for advice on getting bigger, stronger or wanting to lose weight the first thing they ask me is "What supplements should I be using". There is this misconception amongst teens that it is impossible to see results without supplements. Now don't get me wrong I have nothing against supplements, I use supplements myself, what I am trying to say is that supplements shouldn't be the biggest factor of your training. So now you ask me: "So why don't I get any bigger, stronger, lose weight", well that answer is simple...NUTRITION. Its a simple science that most people do not know of, or aren't interested in. Teenagers think if they go to gym 7 days a week, and take supplements they will see results. WRONG! Nutrition is about 75% of the results you will see. How do you expect to get bigger if there is nothing being put into your body, your body cant make muscle out of thin air, it needs the nutrients. The same goes for someone trying to lose weight but keeps eating.
The 3 basic rules are 1) Deficiency, 2) Maintenance, 3) Surplus. Now they are quite simple and straight forward. Deficiency means eating LESS calories that what your body uses therefore weight loss will occur. Maintenance means eating the EXACT amount of calories your body needs therefore you will not gain or lose weight. and lastly Surplus means eating MORE calories than what your body uses therefore weight gain will occur.
If you want to workout what calories you need I recommend going to this website.
http://www.calculator.net/calorie-calculator.html#
So those are the basics, now where do those calories need to come from. 60% carbohydrates, 30% protein and 10% fats.
Carbohydrates(rice, bread, vegetables, fruit, legumes) but you want to make sure things like bread and rice are whole wheat, they contain less sugars, are much healthier for you, contain tons of fibre and keep you fuller for longer.
Protein(chicken, fish, beef, lamb, pork, eggs, milk, beans and nuts.) You want to go for lean meats that are trimmed of all excess skin and fat. The best sources of protein are fish, chicken and eggs.
Fats(Nuts, olive oil, avocado, egg yolk, flax seed) Don't be scared to eat these fats, you need them in your body for healthy hormone production and help with your joints. Bad fats are animal fats, vegetable oils, animal skin, these you want to avoid as much as possible. For those of you that struggle to gain weight fatty foods are high in calories, so don't be afraid to eat nuts, cook with olive oil and eat avocado.
So how do you keep track of all the calories you have eaten throughout the day? Simple go straight to http://dailyburn.com/, set up a free account and search for all the foods you ate with the massive database they have and add them to your daily list. After a while it becomes easy and you wont need to use the program anymore, you will learn what you eat and how many calories they contain,
So there you have it, the number 1 factor in training whether you want to gain or lose weight, Good luck on your journey to a better you!
The 3 basic rules are 1) Deficiency, 2) Maintenance, 3) Surplus. Now they are quite simple and straight forward. Deficiency means eating LESS calories that what your body uses therefore weight loss will occur. Maintenance means eating the EXACT amount of calories your body needs therefore you will not gain or lose weight. and lastly Surplus means eating MORE calories than what your body uses therefore weight gain will occur.
If you want to workout what calories you need I recommend going to this website.
http://www.calculator.net/calorie-calculator.html#
So those are the basics, now where do those calories need to come from. 60% carbohydrates, 30% protein and 10% fats.
Carbohydrates(rice, bread, vegetables, fruit, legumes) but you want to make sure things like bread and rice are whole wheat, they contain less sugars, are much healthier for you, contain tons of fibre and keep you fuller for longer.
Protein(chicken, fish, beef, lamb, pork, eggs, milk, beans and nuts.) You want to go for lean meats that are trimmed of all excess skin and fat. The best sources of protein are fish, chicken and eggs.
Fats(Nuts, olive oil, avocado, egg yolk, flax seed) Don't be scared to eat these fats, you need them in your body for healthy hormone production and help with your joints. Bad fats are animal fats, vegetable oils, animal skin, these you want to avoid as much as possible. For those of you that struggle to gain weight fatty foods are high in calories, so don't be afraid to eat nuts, cook with olive oil and eat avocado.
So how do you keep track of all the calories you have eaten throughout the day? Simple go straight to http://dailyburn.com/, set up a free account and search for all the foods you ate with the massive database they have and add them to your daily list. After a while it becomes easy and you wont need to use the program anymore, you will learn what you eat and how many calories they contain,
So there you have it, the number 1 factor in training whether you want to gain or lose weight, Good luck on your journey to a better you!
Tuesday, 3 January 2012
4/1/2012 Delicious Rump Steak
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You will need:
2x 200gram render rump steaks
-sprinkle: garlic flakes, salt, onion spice, parsley, bell pepper spice and black pepper.
-pour some Olive oil over it and rub the spices in deep with your fingers.
-Heat up grill/George Foreman to med/hi and let it heat up completely.
-Put the steaks on for 2min on one side and 2 min on other side(med/rare) and 5min(medium)
Salad
-lettuce, 8 small tomatoes, celery, 4 black olives, 1/2 avocado, cucumber, yellow bell pepper.
Nutritional Information:
Protein: 50-60g depending on the steaks you buy.
Carbs: 20-30g depending on how big your salad is.
Fat: 17g
This meal is good to have any time of the day, its really quick and easy to make. It has loads of protein in which will help you meet your daily protein requirements, it has carbs from vegetables which are high in fibre which will give you sustained energy and help digest all the meat and keep your digestive system healthy, and the fats are all from the avocado and olive oil, which are good fats which are needed for hormone production and energy.
Friday, 23 December 2011
24/12/2011 Perfect Meal
Here is a great article from simplyshredded.com for those who are unsure about their nutrition and what to eat etc.
http://www.simplyshredded.com/perfect-meals-build-mass-torch-bodyfat-with-this-full-days-worth-of-perfect-food-choices.html
Merry Christmas to all!
http://www.simplyshredded.com/perfect-meals-build-mass-torch-bodyfat-with-this-full-days-worth-of-perfect-food-choices.html
Merry Christmas to all!
Sunday, 18 December 2011
19/12/2011 PROTEIN PANCAKES
So to start the day off I though I would post my recipe for protein pancakes. After 2 years of making eggs every morning you tend to get very tired of it so through trial and error I made protein pancakes that are not only nutritious but delicious and easy to get down.
You need a blender or an electric beater.
4 whole eggs
1 egg white
100ml skim milk
60 grams whole wheat flour/oats
1tsp olive oil
1/2 tsp vanilla essence
Optional: 2tsp sugar/fructose
Blend them/whisk all together till it is a good consistency then pour into a non-stick pan and there you go.
Nutritional Value:
Calories:593
Protein:35.2g
Carbs:51g
Fat:20g
You need a blender or an electric beater.
4 whole eggs
1 egg white
100ml skim milk
60 grams whole wheat flour/oats
1tsp olive oil
1/2 tsp vanilla essence
Optional: 2tsp sugar/fructose
Blend them/whisk all together till it is a good consistency then pour into a non-stick pan and there you go.
Nutritional Value:
Calories:593
Protein:35.2g
Carbs:51g
Fat:20g
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