Advancing Bodybuilding Nutrition knowledge to the next level…

[GoFastMan]

I have been training for many years, done various anabolic’s and have never really had a problem attaining my goals natural or otherwise. However on a scale from one to ten I would rate my nutritional knowledge somewhere near a 5. This has always bothered me and today I have decided to do something about it and I need your help. Every time I attempt to learn more about the more advanced relationship between nutrition and bodybuilding I find myself beginning to be overwhelmed. Masters of diet, think back to when you were in my shoes (barely an intermediate in nutrition) and try to help point me in the right direction so myself and others can take it to the next level. Thanks for any help… K+

-GoFastMan

 

[borg4902]

What exactly are you wanting to know please post you current diet and eating habbits so we may help educate you.

 

[GoFastMan]

What I am really looking for is a place where I can read about the subject of the various bodybuilding diets in detail. (Examples cutting/lean mass/raw bulk) A definitive guide to how much calories, carbs, fats, protein intake in relation to individual bodyweight is. What is a proper Macronutrient ratio? What to eat how soon before/after pre/post workout and specific foods that provide the recommended intake in each area. I’m not asking for answers to these questions, I am just trying to illustrate that I have a lot of reading to do. If you could point me in the right direction to start reading I would greatly appreciate it.

 

[borg4902]

Just scroll away in this forum and you will find countless quality posts.

 

[~SC~]

Try a google search for your criteria, that may help as well.


~SC~

 

[GoFastMan]

Try a google search for your criteria, that may help as well.


~SC~

There is so much Bullshit when you just try to flat out goggle for such a vast subject... So many different opinions, I find it to be a better plan of attack to start on the recommendations of others knowledgeable in the area, who can point in the right direction based on their experience and I build from there. The quickest way to advance in anything is to stand on the shoulders of others and try to improve upon it.

…In other words when you were using “google” or whatever research method, where did you find to be a useful place with non-bullshit info?

 

[GoFastMan]

Also, i will post an example of a diet i think is right for my goals tonight if i get around to it.

 

[borg4902]

cool

 

[GoFastMan]

Body Type: MesoMorph
Height 5’11
Current weight 190lbs
Current BF: 13%
Goal: 195-200lbs 7-8% BF
A.S. Per week 500mg Test-E/Fina 75mg ED/EQ 400MG/Ldex 1/4cc day/Nolva 10mg Day

Ok I spent a while putting this together tonight for you pros to review (thanks to “casualbb” for the template) I plan on running Clen for a few weeks Pre cycle to hopefully bring my body fat down a few percent. (I’m thinking this may be the wrong time to run the clen as my BF is only 13% at the moment, but I have enough for pre and post if necessary) The purpose of this diet is to hopefully allow for lean mass gain during my cycle (I’m hoping that the drugs should aid in burning some extra fat allowing for mass gain while at the same time lowering (or at least not raising) my current body fat percentage). Any over the counter supplements you think would help feel free to mention them… One question I do have is how my cardio schedule should look? I tried to keep my fats in t the Macronutrient ratio to the high teens rather then above 20%... please let me know what you think about this. It also should be noted that i grow VERY easily and although this diet is only around 3000 cals i honestly think this will be enough for my body.

With each meal: 1 glass water

Protein/Calories/Carbs/Fats

Meal 1: Breakfast 8:00am
-6 Egg whites 2 egg yolks, boiled or raw (No Salmonella yet lol… They say one In 20,000 eggs and I prefer them this way) 25/90/2/9
-1.5 Cup Skim Milk (I love milk) 18/180/26/0
-1/3 Cup oats 7/160/28/2.5
----Supplements----
-2 tablespoon Flax Oil 0/260/0/28

Calories: 430
P/C/F: 50, 56, 11.5

Meal 2: Lunch 12:00pm
-6 oz. Poultry 46/210/0/2.4
-2 tablespoon peanut butter 7/200/7/16
-1 slice Wheat Bread 3/90/18/1
-1 cup Skim milk 9/90/12/0
-1 cup broccoli 4.5/44/8/.5

Calories: 634
P/C/F: 69.5, 42, 19.9

Meal 3: Pre Workout Meal (4:00 PM)
-4 oz. Flank Steak 21.9/176/0/9
-1 Apple 0/81/21/0
-2 tablespoon peanut butter 7/200/7/16
-1 slice Wheat Bread 3/90/18/1
----Supplements:
-30mg Glutamine Peptides

Calories: 415
P/C/F: 31, 45, 26

**If workout day, Add: Pre-workout** 5:30PM
-30G Penta Protein Blend 30Gr 30/100/1/0
-1 banana in shake 3/207/50/1
-1 cup of skim milk in shake 9/90/12/0

----Supplements----
-Ginger Root
-YombiBurn ES

Calories: 400
P/C/F: 42/63/1

*****WORKOUT**** 5:30PM (I Drink One Gallon of water in the gym)

**If workout day, Add: Post-workout** 7:30PM
-30G scoop Penta Protein Blend 30Gr 30/100/1/0
-1 banana in shake 3/207/50/1
-1 cup of skim milk in shake 9/90/12/0

----Supplements----
-Ginger Root

Calories: 400
P/C/F: 42/63/1


Meal 4: Dinner, Post-workout 8:00
-6 oz. Beef/chicken/fish 21.9/176/0/9
-1 cup Potatoes, mashed, dehydrated, prepared with milk, water and margarine 4/166/27/4.5
-1 cup broccoli/green beans/spinach 1/7/1/1
-1 cup Skim Milk 9/90/12/0

Calories: 439
P/C/F: 36/40/5.5

Meal 5: Before bed 10:00PM
-40Gr Whey Protein 30/100/1/0
-1 cup skim milk 9/90/12/0
-1 baby leaf spinach salad 1/7/1/1

Calories: 197
P/C/F: 40/14/1

12:00AM SLEEP

Workout day totals:
Total Calories: 2915
Total Grams P/C/F: 310/323/94.4
Macronutrient ratios, Carb/Protein/Fat: 42% | 44% | 14%

Non-workout day totals:
Total Calories: 2115
Total grams P/C/F: 228/254/92.4
Macronutrient ratios, Carb/Protein/Fat: 39% | 44% | 17%

 

[~SC~]

There is so much Bullshit when you just try to flat out goggle for such a vast subject... So many different opinions, I find it to be a better plan of attack to start on the recommendations of others knowledgeable in the area, who can point in the right direction based on their experience and I build from there. The quickest way to advance in anything is to stand on the shoulders of others and try to improve upon it.

…In other words when you were using “google” or whatever research method, where did you find to be a useful place with non-bullshit info?

One must employ deductive reasoning and be a critical thinker.

Nothing will ever be laid out for you, that's a given.

It's not hard to weed through the b.s. if you take the time to do it.

~SC~