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Protein is vital in bodybuilding, as it aids in building and repairing muscle tissue, helps with chemical reactions in the body, and is anti-catabolic, which means it will prevent muscle breakdown when your calories are reduced. With a low-carb diet, the goal is a less ambitious one to take your carbs down to a level required to fuel your energy needs, and no more. Yes, I know that low-carb evangelists bandy about quite a few studies as irrefutable proof that low-carb dieting is better for weight loss. How to Calculate Macros in Bodybuilding. The first thing was if you could tell how much I should bench after coming back from a broken collarbone 5 weeks ago. This means that the protein that you consume hours before training will increase muscle protein synthesis throughout your workout and for a couple of hours after.
The Ultimate Vegan Diet Plan for Bodybuilding and Athletic Performance
Supporters of the diet mistakenly presuppose that human digestion has remained essentially unchanged over time. While there is wide variability in the way the paleo diet is interpreted,  the diet typically includes vegetables, fruits, nuts, roots, and meat and typically excludes foods such as dairy products , grains, sugar, legumes, processed oils, salt, alcohol or coffee.
Like other fad diets, the Paleo diet is promoted as a way of improving health. According to Adrienne Rose Johnson, the idea that the primitive diet was superior to current dietary habits dates back to the s with such writers as Dr. Emmet Densmore and Dr. Densmore proclaimed that "bread is the staff of death," while Kellogg supported a diet of starchy and grain-based foods. In the Paleolithic diet was described as being one of the "latest trends" in diets, based on the popularity of diet books about it;  in the diet was Google 's most searched-for weight-loss method.
Like other fad diets , the paleo diet is marketed with an appeal to nature and a narrative of conspiracy theories about how nutritional research, which does not support the supposed benefits of the paleo diet, is controlled by a malign food industry. The diet advises eating only foods presumed to be available to Paleolithic humans, but there is wide variability in people's understanding of what foods these were, and an accompanying ongoing debate. In the original description of the paleo diet in Cordain's book, he advocated eating as much like Paleolithic people as possible, which meant: The diet is based on avoiding not just modern processed foods, but also the foods that humans began eating after the Neolithic Revolution.
The scientific literature generally uses the term "Paleo nutrition pattern", which has been variously described as:. The aspects of the Paleo diet that advise eating fewer processed foods and less sugar and salt are consistent with mainstream advice about diet.
Research into the weight loss effects of the paleolithic diet has generally been of poor quality. As of there are limited data on the metabolic effects on humans eating a Paleo diet, but the data are based on clinical trials that have been too small to have a statistical significance sufficient to allow the drawing of generalizations. The rationale for the Paleolithic diet derives from proponents' claims relating to evolutionary medicine.
These foods therefore shaped the nutritional needs of Paleolithic humans. They argue that the physiology and metabolism of modern humans have changed little since the Paleolithic era. The argument is that modern humans have therefore not been able to adapt to the new circumstances. According to the model from the evolutionary discordance hypothesis, "[M]any chronic diseases and degenerative conditions evident in modern Western populations have arisen because of a mismatch between Stone Age genes and modern lifestyles.
They argue that modern humans should follow a diet that is nutritionally closer to that of their Paleolithic ancestors. The evolutionary discordance is incomplete, since it is based mainly on the genetic understanding of the human diet and a unique model of human ancestral diets, without taking into account the flexibility and variability of the human dietary behaviors over time.
While the introduction of grains, dairy, and legumes during the Neolithic revolution may have had some adverse effects on modern humans, if humans had not been nutritionally adaptable, these technological developments would have been dropped. Evolutionary biologist Marlene Zuk writes that the idea that our genetic makeup today matches that of our ancestors is misconceived, and that in debate Cordain was "taken aback" when told that 10, years was "plenty of time" for an evolutionary change in human digestive abilities to have taken place.
Advocates of the diet argue that the increase in diseases of affluence after the dawn of agriculture was caused by changes in diet, but others have countered that it may be that pre-agricultural hunter-gatherers did not suffer from the diseases of affluence because they did not live long enough to develop them.
Excessive food energy intake relative to energy expended, rather than the consumption of specific foods, is more likely to underlie the diseases of affluence. Adoption of the Paleolithic diet assumes that modern humans can reproduce the hunter-gatherer diet. Molecular biologist Marion Nestle argues that "knowledge of the relative proportions of animal and plant foods in the diets of early humans is circumstantial, incomplete, and debatable and that there are insufficient data to identify the composition of a genetically determined optimal diet.
The evidence related to Paleolithic diets is best interpreted as supporting the idea that diets based largely on plant foods promote health and longevity, at least under conditions of food abundance and physical activity.
The data for Cordain's book only came from six contemporary hunter-gatherer groups, mainly living in marginal habitats. Or choose a higher-fat protein source, such as mackerel or ground beef. Add a grain or starch, such as brown rice, a sweet potato, or whole-grain pasta, as well as fats from olive oil and a little cheese. For your veggies, look to dark-green and brightly colored ones. If you want to include snacks between meals, opt for cottage cheese, nuts, whole-grain crackers and cold meat.
The final consideration is your workout nutrition. Personal trainer and dietitian Stephanie Greunke suggests that straight after your workout, you eat a quick protein and carb meal, such as a smoothie with protein powder and fruit, or jerky with dried fruit. Video of the Day. Quick Weight Gain Meal Plans. How to Gain Weight in a Month for Women. Lean Body Mass Workouts.
How to Start Bodybuilding for Women. Healthy Food to Put on Weight. Diet for an Hourglass Shape. Aim to consume about 30 grams of protein, and grams of carbohydrate, or. While this is more important for building muscle, it is also important for a fat loss diet, as it will greatly help to reduce possible muscle loss. Pre-bed meals should be mostly protein, with a very small amount of carbohydrate, and possibly a very small amount of fat.
Whey powder mixed with casein and skim milk is perfect for a bedtime shake. This shake should be lower in overall calories than a post workout shake. Eat More To Burn More: When most people calculate their cutting diet, they subtract a certain amount from what they think is their maintenance level of calories.
This is correct, however, choosing an arbitrary number as your 'maintenance level' can be a mistake. The body's metabolic rate constantly changes.
The body becomes more inefficient, and wastes more calories as heat with all of its metabolic processes. The thermic effect of food is also boosted. This is a large part of a fairly new concept known as the 'metabolic flux'. This metabolic flux is discussed in many of Dr. John Berardi's books and articles. Eating a lot of low-calorie fruits and vegetables is a great way to boost this. By eating more, you burn more total calories, and more fat is burned as a result. All Calories Are Not Equal: You must eat fewer calories than you burn to lose weight.
That is a basic rule. However, that little phrase, 'calories than you burn', is highly modifiable. Most people make the mistake of setting a fixed number as their 'maintenance' point, and counting all calories towards a set number that a bit below it. As discussed before, when you eat more, you burn more total calories, largely to the metabolism becoming more inefficient. There is also an increased thermic effect of food.
Not all foods are equal when it comes to this important concept. In fact, the difference between some types of calories is huge. Most proteins have a very high thermogenic effect. This means that if you consume calories of protein, the body must burn calories just to digest that.
In an ideal case, those calories would then go to feed your muscle tissue, and you have burned an extra calories. Low-calorie fruits and vegetables such as citrus, watermelon, berries, carrots, etc. In fact, some types may even cause the body to burn more calories in the digestion than the food itself contains!
This is known as the "negative-calorie" effect. There is a bit of controversy on this, but it really does not matter. Combine that with the concept of increasing metabolic flux eat more to burn more , and you have an outstanding food to boost fat loss. Carbohydrates are the fuel for fat burning performance. By eating more, and exercising more, you can burn more total fat. So before you say to yourself, "My maintenance levels are calories per day," ask yourself how you can make your body burn more overall calories.
You still need to eat less than you take in, and you still need to make regular adjustments. Many of the benefits of this have already been covered. Eat meals every hours. All meals should contain protein and some form of carbohydrate. The types of carbs which are best were covered in the previous section.
Meals that are not close to the workout period should contain small amounts of good fats. A cheat meal once per week is perfectly acceptable. It is important, though, to cheat with food types, rather than excess calories.
This means that you can have some chips, some sweets, or some beer. But you still need to stay within the same calorie ranges. Binging with extra calories of junk food can cancel out several days-worth of hard work. However, if you do not feel the need, or do not want to eat cheat foods, then it is fine to stay on your diet 7 days per week. I am not going to list specific food types. This diet plan will be based on a template, which you can fill in with the foods that are most preferable, or practical, as long as they meet the conditions listed.
There is simply no need to create a different plan for every day of the week, or to list specific food types. Except for a few cases, there really are no best foods.
Naming specific foods will not increase the quality of the diet; it will just show which foods I would personally prefer. Workout days will require more carbohydrates, while non-workout days will require less.
The fruits and vegetables listed can, and should be eaten frequently barring pre and post workout. The ones listed do not need to be counted towards total calories or carbohydrates. I am sure some of you reading this are screaming "Of course they do!!! These lists are just to give you a general idea. Choices which contain higher amounts of calories such as bananas or avocados need to be counted as part of the daily calories. Use the following formula: This gives us calories as our "BMR". These ratios are only a guideline, and are not set in stone.
Nutrient timing is much more important than overall ratios. A Basic Diet Template: Fish oil will support a healthy metabolism.
It also provides a host of other health benefits. Get a good quality multivitamin , or a greens powder supplement. It will cause some water retention in the muscles, so discontinue using it weeks before you plan on going to the beach. Whey is a must for post workout shakes.
It is also beneficial when taken occasionally throughout the day, as it can help boost protein synthesis due to its fast absorption. Would It Work For Everyone? The benefits of following the strategies I have listed in the start of the article are numerous. They will help to increase performance, recovery , and fat loss. The nutrient timing strategies that the template uses will maximize the utilization of carbs, and minimize fat storage.
All of these principles are based on solid scientific principles, and are practiced be experts such as Dr. These principles will work for everyone, and the diet template given will work for just anyone trying to achieve a better body. Take what you have learned and use to get into lean shape for this coming summer!
Ever spent an entire bulking or cutting cycle eating what you thought was the proper nutrition, only to look back six months and realize nothing much has changed?
It happens to millions of people each year. It's what causes people to lose motivation in their workout and diet plan. This affects more than bodybuilders, it affects overweight people just trying to lose weight and skinny people just trying to put on a few pounds of muscle. It happens to men and women of all ages, race, cultures, and nationality.
In the world's culture, it's nearly a unified opinion that a fit person is an attractive person. So if being fit is such a positive accomplishment, then why is good dieting such a mystery?
Furthermore, summer is approaching and we all want to look good for those times at the beach, pool, or just working around the house. Whether you've began dieting for the summer or not, a change can always be made and yes, results can be seen before summer starts.
That's where this article begins. With only eight weeks to spare before it's time sport that swimming suit, we want to shape up our diet. We want to form eating habits that will improve our looks for the summer and beyond.
Whether you are a man looking to walk down the beach with tight abs, a woman wanting to look good in a two-piece bathing suit, or a thin person looking to add a few pounds of muscle to their frame, all these dieting questions will be answered in this article.
If you had to get in a swimming suit at this very moment, what about your body would make you most hesitant to do so? Do you carry more body fat than what you feel is comfortable?
Are you too skinny and wish you had a few pounds more muscle to look fuller? Maybe it's a bit of both; nevertheless choose one that makes you most hesitant to wear a swimming suit.
If body fat makes you most insecure, you'd follow a cutting diet. If muscle mass makes you most insecure, you'd follow a bulking diet. Although a bulking diet differs from a cutting diet, the fundamentals are the same Let's first start with a cutting diet and the bulking diet will follow.
So you've decided to shed some body fat before the summer. Great, your body and mind will thank you for it. The first order of business is to determine how many calories you need to consume a day to lose weight. To do this click on this link and enter your stats. Now the number you've gotten from the calculator is the approximate number of calories you need per day to maintain your current weight. So you're going to subtract a certain amount of calories from that number to get your weight loss amount.
The number of calories subtracted will depend on your goal. The more calories cut from your daily intake, the more weight you'll lose. Now this includes both body fat and muscle. Is this bad news? You'll start losing less body fat and more muscle. I've added a chart below where you can choose your weight loss goal plus the approximate weight loss in eight weeks. It ranges from calories to calories cut per day. Note the approximate weight loss is calculated from being a deficit of calories and does not include water weight; something heavier people will lose faster than a lighter person.
Note a substantial amount above a calorie deficit is inefficient and may cause your body to go into starvation mode, meaning it uses muscle as energy and stores fat. We all want to lose weight fast, but starving yourself isn't the way to get it done, so stay at a maximum of a calorie deficit. After choosing which category best suits you, subtract that amount from the amount of your daily maintenance the amount calculated from the link above. The number you get is your target calorie consumption, the amount of calories you need to consume daily to lose weight.
Alright now it's time to learn how to use those calories per day. After all if calories per day is your target, you cannot wake up in the morning and consume calories and nothing else for the day. Your meals need to be evenly balanced throughout the day. Many people eat like birds in the morning and like wild beasts at night. This isn't the way to balance your meals; your body needs nutrition throughout the day. We are raised thinking we only need a meal three times a day, breakfast, lunch, and supper.
This is not the case however, your body can and will use nutrients every hours. Your body receives this huge portion of food and starts breaking it down for nutrients. After the body has extracted and replenished what nutrients it needed or so calories , the remaining calories are excreted or stored as fat.
This is why people gain weight so easily, they starve their body for 6 hours then load it up at once with more food than it can handle. Thus you want to eat a meal every 2 to 3 hours, totaling meals a day. So divide your target calorie consumption by the amount of meals you will eat per day. If your target was and you plan on eating 6 meals a day, you'll get a total of calories per meal.
Now you aren't expected to consume exactly calories per meal, that'd be overkill even for a hardcore bodybuilder. That's just the number you aim for each meal, eating over or under a bit is alright. Now that you understand how to portion your meals to lose body fat, the next step is learning exactly what to eat.
This will be discussed following the bulking diet. For now it's time to discuss how to form a diet for bulking. You've come to the conclusion that you're too thin and need to add a few pounds of muscle to your frame.
Ok great, let's go over how you need to eat to put some muscle mass on. The first thing to do is to determine how many calories you need to consume a day to gain weight.
To do this click on this link and enter your stats:. So you're going to add a certain amount of calories to that number to get your weight gain amount. The number of calories added will depend on your goal. The more calories added from your daily intake, the more weight you'll gain. Yes gaining only muscle would be nice; however the fat will tag along. It's your job to regulate how much fat you'll gain during these eight weeks of bulking though.
If you bulk slowly, you'll gain less weight per week however you'll put on the least body fat. The faster you bulk the more muscle you'll gain however body fat gains will also raise, and they'll rise faster than muscle gains. I've added a chart below where you can choose your weight gain goal. It ranges from calories to calories added per day. Note the approximate weight gain is calculated from a surplus of calories and does not include water weight gain, something which can be influenced from various factors such as sodium and creatine intake.
Be sure not to over exceed calories added per day. You'll come to a point where you cannot gain any more muscle per week, only adding body fat. After choosing which category best suits you, add that amount to the amount of your daily maintenance the amount calculated from the link above. The number you get is your target calorie consumption, the amount of calories you need to consume daily to gain weight. Now it's time to learn how to consume these calories per day.
After all if calories per day is your target, you cannot go crazy at McDonald's and eat calories in one sitting and be done for the day. Here's an example, say you only eat three times a day. By lunchtime you're pretty hungry and could consume a meal of calories about the amount of a burger, fries, and soft drink.
Alright now you know how to separate these meals throughout the day, now I'm going to go over what actually to eat. I'll start with the three basic types of calorie: Even though this name may sound bad, it's really not. Eating fat will not make you fat. It's the consuming of too many calories that makes you fat. The fat found in foods is used by your body to maintain healthy skin, hair, and to digest vitamins.
There are good and bad types of fat. For the most part saturated fats aren't good for you. These include animal fat, butter, and cooking oils such as peanut oil and coconut oil.
On the other hand unsaturated fats are good for you in reasonable portions. These include nuts such as peanuts and almonds, olive oil, sesame oil, fish oil, and avocados. Another type of healthy fat is the EFA's Essential fatty acids. These are found mainly in flaxseed oil , leafy vegetables, fish, shellfish, and nuts. EFA's should always be a part of your diet, as they promote healthy cell function, maintain body temperature, and are the only way your body can absorb vitamins A , D , E , and K.
An interesting note about fats is they contain 9 calories per gram, as opposed to 4 calories per gram for protein and carbohydrates. This means fat is the most dense in energy calories. Thus eating 10 grams of fat will give you over 2 times as much energy as 10 grams of carbohydrates or protein. How much fat do you eat? This means a meal consisting of 40 grams of fat compared to 10 grams of carbs and 10 grams of protein is not ideal.
The most readily used energy source out of the three basic types of calories. Even though fat is most dense in calories, your body uses carbohydrates before fats and proteins for energy because carbs are broken down fast and easy.
Carbohydrates are classified as either 'simple' or 'complex'. Simple carbs include sugar, white bread, white potatoes, and white rice.
You want to keep simple carbs to a minimum; they are broken down rapidly and spike insulin levels, which ultimately lead to body fat gain. On the other hand, complex carbs include wheat bread, sweet potatoes, brown rice, and any type of oat bran. These carbs are broken down slowly in the body, thus do not spike insulin levels.
You should try to fill your daily carbohydrate consumption with as much complex carbohydrates and as little simple carbohydrates as possible. Some fad diets recommend completely cutting out carbohydrates. This is not a wise decision.