Bodybuilding Nutrition - Easing Into A Bodybuilding Diet

How to Ease Into a Bodybuilding Diet - Weeks 1-8

By Hugo Rivera, About.com Guide Filed In: 1. Bodybuilding Diets Incremental Changes Will Help You Succeed While it is possible for some people to be able to make drastic changes in a small amount of time, I realize that most people do better by doing small incremental changes that eventually take them to their desired goals. That is the way that I am going to teach you to change your "diet"; small incremental steps that will lead us to a perfect one. Having said that, we will make incremental changes to your diet every two weeks. Typically, this is how long it takes to create a new habit, as well as this is how long it takes the body to get used to something. Every 14 days we are going to set a new goal. Each goal will build upon the success of the previous one. It is imperative that you use your determination in order to ensure the success of the program. By achieving each goal every two weeks you will end up with the diet that will yield the consistent fat loss/muscle gaining results that you are looking for. (Weeks 1-2) Cut the fat. For the first two weeks I just want you to start looking at the labels of the things that you eat and try to start cutting out as many fats as possible. This is the way that you go about doing this: a) If you fry things, start steaming and broiling. b) If you use salad dressing with a high fat content, start substituting them for low fat or nonfat choices. c) Substitute high fat meats for lower fat choices. For instance if you consume corned beef, substitute it for skinless chicken or turkey. If you consume chicken with the skin, start taking its skin off. Also, buy lean red meats as opposed to the high fat kind. As far as taste, your taste buds will get used to your new low fat eating habits in the two-week period. (Weeks 3-4) Eliminate refined sugars. These weeks eliminate the refined sugars from your diet. Where are the refined sugars?, you may ask. They are everywhere. Therefore, in order to accomplish this goal I need you to do the following: a) Eliminate regular sodas as they contain a large amount of sugar in them. Instead, drink diet sodas. However, be warned that these contain Aspartame and some research indicates that

high consumption of Aspartame may cause cancer in the long run. b) Eliminate the use of table sugars. c) Eliminate the consumption of any type of sweets. (Weeks 5-6) Make water the main beverage in your diet. For these weeks, we just want you to start drinking much more water than you have previously consumed before. We have already explained the reasons for consuming water in the Bodybuilding Nutrition Basics article so no need to cover the reasons why again in this one. In order to accomplish this goal we need to do the following: a) Substitute all types of drinks (including diet sodas and fruit juices, even if they claim to be natural) for water. Therefore, every time you get thirsty, drink water. b) Drink at least an 8ounce glass with every meal. c) Drink at least 16 ounces of water during the workout. (Weeks 7-8) Caloric intake control and multiple feedings. The following weeks will be the most challenging, but if the determination is there and you have gotten this far, then you will be able to do it. It is now when you will start to see the most unbelievable results. In order to accomplish these goals, you'll need to do the following: a) Determine your lean body mass by either using a caliper or using the formulas in the following link: http://www.davedraper.com/bodyfat-calculation.html. b) Lean Body Mass x 12=Base Caloric Intake Per Day c) Divide the amount of calories that you need by five or six (if you are a male) or by four or five (if you are a female). This will give you how many calories you can consume per meal. d) Start writing down everything that you eat and the caloric content of each food item in order to ensure that you dont go over the allotted caloric intake that you need to consume per meal.

Bodybuilding Nutrition - Easing Into A Bodybuilding Diet

How to Ease Into a Bodybuilding Diet - Weeks 9-10
By Hugo Rivera, About.com Guide Filed In: 1. Bodybuilding Diets (Continued from Page 1) (Weeks 9-10) Macronutrient Management. These weeks you will get closer than you've ever had before to the ideal bodybuilding diet. The good news is that after these two weeks, dieting will not get more complicated and you will also continue to see unbelievable results. In order to accomplish these goals, you'll need to do the following:

Step #1. Determine Your Carb Intake a) Determine the grams of Carbs that you need in one meal: Since we want 40% of the calories from Carbs, then we need to multiply the base caloric intake by .40 and divide the results by 4 (Since there are 4 calories per each gram of carbs). Then divide by either 6, 5 or 4 meals to get the amount per meals. Grams of carbs=(Base caloric intake x .40)/4 Then Grams of carbs/5 or 6 = grams of carbs per meal for men Grams of carbs/4 or 5 = grams of carbs per meal for women Step #2. Determine Your Protein Intake Since we want 40% of the calories from Protein, then we need to multiply the base caloric intake by .40 and divide the results by 4 (Since there are 4 calories per each gram of protein). Then divide by either 6, 5 or 4 meals to get the amount per meals. Grams of protein=(Base caloric intake x .45)/4 Then Grams of Protein/5 or 6 = grams of protein per meal for men Grams of Protein/4 or 5 = grams of protein per meal for women Step #3. Determine Your Fat Intake Since we want to have 20% or less of the calories coming from Fats, then we need to multiply the base caloric intake by .20 and divide the results by 9 (Since there are 9 calories per each gram of fat). Then divide by either 6, 5 or 4 meals to get the amount per meals. Grams of fat=(Base caloric intake x .45)/4 Then Grams of Fat/5 or 6 = grams of Fat per meal for men Grams of Fat/4 or 5 = grams of Fat per meal for girls Step #4. Keep a Food Log Start writing down everything that you eat, the caloric content of each food item, and the macronutrient values in order to ensure that you don't go over the allotted caloric intake and macronutrient intake that you need to consume per meal. Step #5. Make Appropriate Food Choices If you have trouble choosing what to eat, my article on Bodybuilding Nutrition Basics can help you make good nutrition choices.

After week 10, your diet will look very similar to the one presented in my Sample Bodybuilding Diet article, and thus, you'll have a perfect diet that will take you to the goals that you want.
Beginner Bodybuilder. Getting Started

By Tony Meyer You have decided to start bodybuilding. So you have your own expectations of how it will be and what you will get. May be your primary goal is just to get rid of unwanted fat to look more attractive and younger? Or you are interested in competitive bodybuilding? This sport the bodybuilding - is good for everybody. Here are some points before you start
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Be realistic - set up your goals and follow them. To see significant changes in strength and mass takes time, probably two - three months, but persistence and dedication is what you need. There is no program that's right for everyone. Every training person has different motivations, desires and genetic potential, and each must make his or her own adjustments in putting together a particular program. You should consult your physician if you are over 40 or have had any sort of previous injury or impairment.

If you are starting bodybuilding for the very first time (means that you have never lifted anything heavier than a hamburger) I would advise you to start from the exercises without weights. Try the following routine:

1. Shoulder-width grip Chin-Ups: you have to chin-up as much as you can. The goal is to complete 50 repetitions in one workout, no matter how much sets you will do. Even if you can do only 1 repetition per set it's not a reason to worry. Just do as many sets as you need to complete 50 reps. First two weeks do as much reps as you can and if, for instance, 7 reps is still your limit, just try to add one more rep on the next workouts. If you can not chin up - do front pulldowns instead. But remember: the more you chin up the wider you are. 2. Parallel Bars Dips: This exercise works the triceps and chest muscles, involving front delts. Use a little wider than shoulder width grip. Try to do 3-5 sets of 15 full reps. If you lean too far forward it turns into more of a chest exercise. If you keep a body from leaning far forward it works more triceps. 3. Crunches: While lying on the floor, place your feet against a wall so that your lower legs form about a 90-degree angle with your upper legs, and your upper legs form a 90-degree angle with your torso. Place your hands across your chest or at the side of your head and maintain this position throughout the exercise. Bring yourself up using the power of your abs. As your upper body begins to rise off the floor, concentrate on the effort in your abdominals rather than on how high up you can go. Do 3 sets of as many reps as you can.

Rest about five days after your first workout. Than you can train twice a week. Keep training this way 2-3 weeks or more (depends on your own feelings) When you feel it's time to do more, you can add Light Weight Barbell Squats before the first exercise. Light weight means that you can easily complete a set of 15 reps. 2-3 sets at the beginning of above mentioned routine will be good. Also you can add barbell lying press for your pectoral muscles development. 2 sets of 15 reps will be enough. You can do it instead of Dips or before them. Well, what we have now? 1. Squats 2. Chin-Ups or Front Pulldowns 3. Bench Press 4. Dips 5.Crunches Continue this routine during 3-4 weeks and then add more exercises: Biceps Curls (after bench press), Military press, Calf raises, Shrugs and split your body parts training in 2 days. Now your routine looks as follows: Day 1: 1. Squats 2 x 12 2. Bench Press 2 x 15 3. Chin-Ups 2 x max 4. Barbell Biceps Curl 2 x 12 5. Crunches 3 x max Day 2: 1.Military Press 2 x 12 2. Dips 2 x 12 3. Shrugs 1 x 15 4. Calf Raises 2 x 25 5. Reverse Crunches 3 x max Two workouts per week - that is enough for mass and strength. From the first workout up to this one you need just 1.5 - 2 month of beginning period. You can train and gain mass during the months using this workout routine. Notes:
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Your workout should not be longer than one hour. Eat 5-6 meals per day. Sleep at least 8 hours. If you feel muscles or joints pain, take a tablet of aspirin or ibuprofen that will reduce unpleasant feelings. But if the pain insists - stop training and consult your physician immediately.

Soybeans For Livestock Agdex #: Author:Les Halliday, PAg, Beef Development Officer Department of Agriculture, Fisheries and Aquaculture April 2007 Soybean meal is the most common supplemental protein source in livestock rations. It is a highly concentrated source of protein with an excellent amino acid profile, is highly palatable to livestock and readily available. With the development of new varieties that grow well under Maritime conditions there is considerable interest in full- fat soybeans for dairy, beef, hog and poultry rations. Full-fat soybeans are however, lower in protein than soybean meal but are much higher in energy due to their high oil content (Table 1). Raw full-fat soybeans however, contain trypsin inhibitors which interfere with protein digestion and these must be denatured by heat treatment before feeding to swine or poultry. There are several methods which can be employed to process raw beans including, dry roasting, extrusion and micronizing. Although heat processing is not necessary for ruminants there are a number of advantages to roasting or extruding soybeans. Table 1. Typical Nutritive Values for Soybean Meal and Soybeans on a dry matter basis. Soybean Meal Dry Matter % Crude Protein % Soluble Protein % of CP Bypass Protein % of CP Oil % NE, Mcal/kg TDN, % Swine DE kcal/kg 87 50 - 54 25 30 - 40 1.5 1.95 77 3700 Roasted Soybeans 92 30 - 48 12 50 - 60 15 - 20 2.20 91-95 4600

ADF % Lysine % Methionine % Bypass Protein % Calcium % Phosphorus %

6.0 3.7 0.7 30 - 40 0.3 0.8

10.0 2.8 0.6 50 - 60 0.2 0.7

Advantages of Heat Processing 1. Improved palatability 2. Improved "by-pass" protein level compared to soybean meal. Heat processing increases the resistance to microbial breakdown in the rumen allowing more to escape or "by-pass". This lowers the dependence on less palatable protein feeds such as fish meal. 3. Can be fed along with rations that contain urea because the urease enzyme in the beans is destroyed during heating. 4. Improved carbohydrate digestibility leading to improved feed efficiency 5. Roasting can improve storage time 6. Extruded beans helps reduce dust levels in ground rations.

Storage The high oil content of soybeans poses some inherent problems with storage. The oil in soybeans contains unsaturated fatty acids which degrades or "oxidizes" when exposed to air. Ground raw or extruded soybeans are susceptible to oxidization and have a shorter shelf life than roasted beans. For safe storage soybeans should contain less than 14% moisture. Higher levels of moisture encourage the growth of micro-organisms which can lead to the deterioration of nutrients and the formation of mycotoxins. Economic Value Soybeans are an excellent source of both protein and energy and as such should be valued in relation to a standard protein and energy feedstuff. Link to an on line OMAFRA calculator. This spreadsheet uses Petersen's equations to value a feedstuff based on the dry matter, crude protein and TDN content for different corn and soybean meal prices.

The link to the following spreadsheet allows for a more in-depth analysis based on crude protein, by-pass protein, TDN, fat calcium, phosphorus and estimated feeding losses. http://www.wisc.edu/dysci/uwex/nutritn/spreadsheets/Feedval4-FeedComparative.xls Using these calculators and typical nutrient values for PEI roasted soybeans their value would be worth between 90 and 105% of the market value of soybean meal. In high energy rations for dairy or rapidly growing beef animals, processed beans are worth a premium. This is because the extra bypass protein is worth more dollars and the oil replaces purchased fat in the ration formulation therefore, under these circumstances the value is often greater than the market price for soybean meal. In ration situations where extra bypass protein and fat is not required, beans must compete with less expensive protein and energy sources and therefore they would be considered to be lower in value than soybean meal. To obtain a precise value for individual farms consult with a nutritionist to obtain a least cost formulation based on certain production parameters and available feeds. Potential Problems 1. Inadequately heated soybeans could contain significant quantities of trypsin inhibitors which can reduce the performance of swine, poultry and young calves. In addition, a lower than expected level of bypass protein could reduce the performance of high producing dairy cows and daily gains in rapidly growing feeder cattle. 2. Overheating beans will cause a significant amount of protein to bind with carbohydrate (bound protein) which cannot be digested by monogastrics or ruminants. The available protein and energy will be significantly reduced. 3. Oil in extruded beans is exposed to air and tends to go rancid particularly in hot weather. However, some farmers prefer to use extruded beans in a complete ration formulation to help suppress dust. 4. Swine diets containing high levels of soybeans may result in softer carcass fat. 5. Feeding very high levels of beans at infrequent intervals (2 times daily) can result in milk fat that is less saturated and more susceptible to oxidation. Feeding beans in a total mixed ration (TMR) is one way to reduce the incidence of this. 6. Feeding high levels of soybeans, fats and oils causes the formation of calcium and magnesium soaps in the small intestine which reduces the absorption these minerals therefore, dietary calcium and magnesium should be increased to compensate.

QUESTION: Dear Tom: would you please try to explain in laymen's terms exactly how fat cells work and what happens when you start to burn body fat. I heard a statement that the fat cell has to get moved into the muscle cell for it to be released or burned. Thought you could explain a little better. ANSWER: Earlier this week someone in our discussion forum wrote, "I haven't LOST any fat... I know EXACTLY where it went! I got a chuckle out of that because I "got" the joke, but truth is, most people really don't know where the fat goes when it's burned or how the fat burning process takes place, so this is a really good question. When you "lose" body fat, the fat cell (also called an adipocyte) does not go anywhere or "move into the muscle cell to be burned", as it was suggested to you (although that's not too far off). The fat cell itself, (unfortunately) stays right where it was - under the skin in your thighs, stomach, hips, arms, etc., and on top of the muscles - which is why you can't see muscle "definition" when your body fat is high. Fat is stored inside the fat cell in the form of triaglycerol. The fat is not burned right there in the fat cell, it must be liberated from the fat cell through somewhat complex hormonal/biochemical pathways. When stimulated to do so, the fat cell simply releases its contents (triaglycerol) into the bloodstream as free fatty acids (FFA's), and they are transported through the blood to the tissues where the energy is needed. A typical young male adult stores about 60,000 to 100,000 calories of energy in body fat cells. What triggers the release of all these stored fatty acids from the fat cell? Simple: When your body needs energy because you're consuming fewer calories than you are burning (an energy deficit), then your body releases hormones and enzymes that signal your fat cells to release your fat reserves instead of keeping them in storage. For stored fat to be liberated from the fat cell, hydrolysis (lipolysis or fat breakdown), splits the molecule of triaglycerol into glycerol and three fatty acids. An important enzyme called hormone sensitive lipase (HSL) is the catalyst for this reaction. The stored fat (energy) gets released into the bloodstream as FFA's and they are shuttled off to the muscles where the energy is needed. As blood flow increases to the active muscles, more FFA's are delivered to the muscles that need them. An important enzyme called lipoprotein lipase (LPL), then helps the FFA's get inside the mitochondria of the muscle cell, where the FFA's can be burned for energy. If you've ever taken a biology class, then you've probably heard of the mitochondria. This is the "cellular powerhouse" where energy production takes place and this is where the FFA's go to be burned for energy. When the FFA's are released from the fat cell, the fat cell shrinks and that's why you look leaner when you lose body fat - because the fat cell is now smaller. A small or "empty" fat cell is what you're after if you want the lean, defined look. It was once believed that the number of fat cells could not increase after adulthood, only the size of the fat cells could increase (or decrease). We now know that fat cells can indeed increase both in size (hypertrophy) and in number (hyperplasia) and that they are more likely to increase in number at certain times and under certain circumstances, such as 1) during late

childhood and early puberty, 2) During pregnancy, and 3) During adulthood when extreme amounts of weight are gained Some people are genetically predisposed to have more fat cells than others and women have more fat cells than men. An infant usually has about 5 - 6 billion fat cells. This number increases during early childhood and puberty, and a healthy adult with normal body composition has about 25 to 30 billion fat cells. A typical overweight adult has around 75 billion fat cells. But in the case of severe obesity, this number can be as high as 250 to 300 billion! The average size (weight) of an adult fat cell is about 0.6 micrograms, but they can vary in size from 0.2 micograms to 0.9 micrograms. An overweight person's fat cells can be up to three times larger than a person with ideal body composition. Remember, body fat is basically just a reserve source of energy and fat cells are the like the storage tanks. Unlike a gas tank in your car which is fixed in size, however, fat cells can expand or shrink in size depending on how "filled" they are. Picture a balloon that is not inflated: It's tiny when not filled with air - maybe the size of your thumb. When you blow it up with air, it can expand 10 or 12 times it's normal size, because it simply fills up. That's what happens to fat cells: They start as nearly empty fat storage "tanks" (when you are lean), and when energy intake exceeds your needs, your fat cells "fill up" and "stretch out" like balloons filling up with jelly (not a pretty picture, is it?) So you don't actually "lose" fat cells, you "shrink" or "empty out" fat cells. Take-home lessons: 1. Calories count!The signal that triggers your body to release adipose from fat cells is an energy deficit... you have to burn more than you eat. 2. Cut calories conservatively. Starving yourself may cause quick weightloss at first, but never works long term because it actually decreases the activity of fat burning enzymes that release fat from the cells. to avoid this "starvation mode" use exercise to BURN THE FAT, not very low calorie crash diets. 3. Get control of your weight now. If you are gaining weight, and especially if your weight is climbing upwards out of control, make a decision to STOP RIGHT NOW. Your fat cells might be multiplying, making it more difficult to burn fat in the future. NOW is the time!

4. If you've already lost weight, you must be forever diligent. Your fat cells are not gone, they have merely "shrunk" or "emptied out." Fitness is not a 12 week program, its a lifestyle. To stay lean you have to eat clean and stay active 5. Genetics are only a minor factor. You may not have control over how many fat cells you were born with, but you do control the major factors that determine how much fat you store: lifestyle, exercise, nutrition, mental attitude. Genetics are not an excuse. The past is not an excuse. Your present condition is not an excuse. You can either make excuses or get results, but you can't do both. So keep educating yourself about the science, read these newsletters, take action every day and go out there and make it happen!