breakfast:-protein shake+banana+multi vitamins+cod liver oil+magnesium and zinc.dinner:-tuna+pasta.tea:-jacket potato+tuna+pasta.after training:-creatine+l glutamine.evening snack:-protein shake+banana.4 to 6 pints of water thru the day.the nutritional value is carbs:-250 grams.protein:-155 grams.calories:-1800 kcal.fat:-30 grams

It depends on what you weigh. You want one gram of protein for every pound you weight for starters. Second, I didn’t see a lunch in there. You want to be eating 4-6 meals a day, the two largest being breakfast and post-workout. A lot of companies have done research and the general rule for maintenance is 12-13 calories per pound you should be eating, along with half an hour of cardio 3-4 days a week and getting a good lifting workout in 3-4 days a week.
Just a little bit of new information today for all those internet marketers looking for the best new up and coming release for 2010. Be on the lookout of Niche Blueprint 2 coming on January 11, it is going to be huge and change the ecommerce marketplace.

Hope that helps.

I would like to know if this meal plan is good enough for a bodybuilder, in terms of what I eat and when I eat it. If I am taking too many carbs, or not enough protein let me know. Also let me know any general tips since this is just an example meal plan of what I ate today.

16 year old male, 195 pounds, looking to lose fat and gain muscle at the same time. This is not the best example since I woke up at a late time today, but the time in between is generally the same. I’m trying my best to eat 5-6 small meals a day as well. Ask any other questions if you need. I really appreciate it. Thanks!

9:50 AM:

3 whole egg omelet with cheese
1 cup plain oatmeal with almonds
1 cup skim milk
1800 mg fish oil

12:40 PM:

160 grams or 5.6 ounces pork
1 whole wheat tortilla
2 tablespoons tzaziki sauce

3:20 PM:

3 mini cabbage rolls with beef inside and tomate sauce on it
1 slice whole wheat bread

5:20 PM:

1 slice whole wheat bread
1 banana
1/2 cup milk
1800mg fish oil

ALSO, how would this meal plan be for me as well. I haven’t tried it yet but it looks ok:

Breakfast:
Options:
3 eggs,1/4 cup nuts, milk
OR 2 scoops whey, 1 banana
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OR 3 eggs, 1 cup oatmeal

Morning Snack:
Options: 1 cup low fat cottage cheese w 1 cup sliced peaches
OR 1 cup oatmeal, 1 cup whey

Lunch: Options: 4 slices roast beef, 2 slices whole wheat bread, 1 cup broccoli
OR Turkey Sandwich, 1 cup broccoli

Afternoon Snack:
Options: 1 oz. mixed nuts
OR turkey w cheese
at 5:20 PM, it’s with peanut butter by the way.. about 2 tablespoons

First things first, if you are trying to be a bodybuilder, you MUST choose losing fat or gaining muscle. There is no good way to do both at the same time. If you want to gain muscle, eat 500 calories over maintenance, and if you want to lose fat, eat 500 under maintenance. If you want to lose fat, you will need to cut out the sugars (milk, sauces, fruits, etc), and your meals will need to contain protein and carbs OR protein and fat (but not all three).

You are on the right track, as those are good foods to eat. However, you should have some type of protein in every meal. The total should be at least 200g a day, or 40g per meal. Also, your timing is good. Eat up, train hard, best of luck, and email if you have more questions.

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hi, i’m trying to gain lean muscle through a rigorous exercise regime as well as proper eating habits. lately i’m into buying lean or medium minced beef from my local supermarket since it’s cheap and i’m on a tight budget. a friend of mine keeps telling me mince is a suboptimal source of protein, is this true? what are the disadvantages of eating minced beef as opposed to a good ole steak? since steak seems to go for about twice the price i’d assume there are some benefits, but for someone whose primary concern is to build muscle.. are they important?

i also try to get some chicken as well as horse meat into my diet, as too much red meat isn’t good for you. again, with these, is minced/ground chicken/horse less beneficial than the steak equivalents? in case it’s relevant my current protein intake consists mainly of 4 egg whites, 2 yolks (all scrambled), a tin of tuna, and 2 whey protein shakes and some choice of meat for dinner
Learning about the in’s and out’s of internet marketing can be difficult unless you have a great mentor and where can that mentorship be found? If you really want to succeed online you must get yourself a copy of Commission Blueprint 2.0 created by Steven Clayton and Tim Godfrey. The tools alone are worth the cost alone. Best wishes!

thanks, appreciate any answers!
jt

The ground beef may be sub optimal in the sense that you will likely have to consume more fat to get the same amount of protein in a leaner cut of beef such as sirloin.

But things get a bit boring anyway with the same diet day after day. Move to and from from Red Meat to poultry, Fish, Tofu and even cheese.Mix it up and not only will it be less boring but it will also provide you a greater range of nutrients in different areas. Boiled Chicken everyday will drive anyone insane.

Nuts for example are higher in good fats, have antioxidant properties, and are high in protein and fiber as well. Be careful of the Cashews and Pistachios, but Almonds, Walnuts, Pecans, Hazelnuts/filberts/ Brazil Nuts and Macadamias…even peanuts. They all taste differerent/good/interesting and are packed full of nutrients.

Good Luck

If you want to build a great physique, consulting with an expert coach will save you a great expense of time and money as well as providing you peace of mind. A great coach will provide you with a scientifically proven training program, for without a good program you have almost no chance of building a great physique. Every great athlete requires a coach to reach there ultimate potential as fast as possible.

The lack of planning and coaching has put bodybuilders at the mercy of slick marketing, pie in the sky supplements, and magazine mysticism that leaves bodybuilders desperate and frustrated. For some reason bodybuilders are so hooked on the “genetics is everything” that they consistently fall prey to giving less then their best effort leading to disillusionment and discouragement. Often times the individual takes steroids and other bodybuilding drugs to compensate for a poor routine found in a magazine or randomly selected exercises performed with terrible form. These individuals also tend to build belief systems that support the use of drugs to build the physique. This mentality is pervasive even at the pro-level and is a cancer to the science of building muscle. Basically once you take the drugs away most people have a terrible physique and an even worse state of physical and mental health.

For the natural bodybuilder, endless growth is not only possible it is a certainty once the individual diligently follows a step-by-step sound training program. The best programs will be geared so the athlete trains the nervous system to handle increasingly challenging demands so that new neural pathways can be developed to build muscle. The body becomes it’s function is a great truism, so you need to first develop strong neural drives to each muscle group to maximize it’s development.

The training routine also needs to take in account the development of muscle in strategic places which is first accomplished in the foundation phase. In the second phase of training particular attention is directed to smaller muscle groups to improve the shape, function and aesthetics of the physique. Usually accompanying this stage is a dietary regimen that strips away body fat to reveal the underlying musculature. This is a critical aspect to fully realize where one’s physical development is and where improvements need to be made.

The length of time of each phase depends on the maturity of the nervous system, goals of the individual, and body fat percentages. For most trainees these two stages should compromise approximately 1-3 years depending on how fast the individual responds to training and the continuity of the effort exerted. In reality most people take 3-5 years to get their nervous system to the high levels of training capacity in a given discipline.

Cycling back and forth between Foundation training for the structure and Innervation training for the aesthetics compromises the bulk of these stages until the individual gets down to single digit body fat levels with a significant level of muscle mass. At this point a more complex routine is required as the body’s ability to adapt to training has significantly improved. Stricter attention to nutrition as well as advanced supplementation and serious psychological training is then required to overcome perceived limits in performance. This is where most trainees falter and there physical development halts. Intense effort is required to break past this barrier, and this takes incredible self-discipline, and desire.

In this third and ongoing stage both foundation and innervation training are performed throughout workout regimens and training reflects constant change to maximize growth and overcome underdeveloped areas. Each month specialization on weak aspects is a must while maintaining or improving strong points.

This long term healthy scientific approach to bodybuilding is far superior to training using drugs because without drugs the individual needs to first follow sound training science and sound nutritional advice. By building a solid base to your training and nutrition long term improvement is guaranteed and bodybuilding becomes a long term and continually improving pursuit.

Conversely, bodybuilders who use drugs to build their bodies quickly lose there gains once the drugs stop because of poor training and poor nutrition. Also the psychological dependence on drugs cause many top level Bodybuilders to become so depressed after they stop a cycle that their training and physique quickly degenerate thereafter. This loss of identity and false euphoria that drugs create can often lead to other more serious psychological/sociological problems. Natural bodybuilding is a far superior way to build every aspect of your physique as well as your mind and emotional state. Natural bodybuilding is a compliment to a productive and happy level not a detriment.

Many natural trainees continue to improve late into there life. Some people are making gains in their 50’s, 60’s and even 70’s with consistent and applied scientific effort in Natural Bodybuilding. More importantly the long term benefits of Natural Bodybuilding far out weigh any short term illusionary gains that drug use provides…

Mike Selcsum
http://www.articlesbase.com/muscle-building-articles/how-you-can-build-the-best-physique-with-natural-bodybuilding-61995.html

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Well after a couple years of unhealthy weight loss, i decided i want to decrease my body fat percentage, and tone up. I figure the best way to do this is to get some protein powder, bars, and other things, and hit the weights, as well as do some HIIT. I didnt think that focusing on cardio would help tone me up, nor would it allow me to eat as much i would like to. So my question is how should i get started? what should my workout schedule be, how many cups of protein should i have, and what are the effects of protein, i dont want to gain too much weight, but if it means ill be more tone then i want to. I figure four days of lifting and 3 days of HIIT, 1-2 rest days a week. how long should i work out, and what types of HIIT should i do. Also i want to know what supplements i can take that dont make me gain weight, but help tone. ( ex : creatine is not for me ) Any help would be great, or advice tips, workouts, information is much apprecaited, thanks in advance.
PS: im 16 , 6 ft 1 175lb

Here’s the fat loss basics:

1. You need to create a caloric deficit – no two ways about it – you must burn more than you consume. To start I like the old Body Weight x 12 formula for maintenance then lowering it by 500 kcal or 20% (whichever is smaller) and adjust accordingly

2. The most effective way to create that deficit is to use a combination of diet and exercise as you aleardy know

3. Your diet should consist of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day. This will help maintain blood sugar levels and keep you from blowing your diet. Also have a whey/simple carb carb drink pre, peri, and post resistance workout

4. Exercise – interval training and metabolic resistance training will provide the most bang-for-your buck, and a bodypart training split will be less effective than total body training for fat loss.

5. If your schedule allows try to exercise six days per week – three days of interval based cardio and three days of metabolic resistance training. The metabolic resistance training being more important of the two.

6. Supplements: there is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism slightly, or increase your energy somewhat and these may be useful – but in terms of real world "pounds of fat lost" I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though – but more for your overall health. A protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.

im getting into bodybuilding. recently i bought some whey muscle and weight gainer.

but i need a full low down on nutrition after and before an intense workout!

ok so, i need to know everything what is creantine? what is everything?

i want to flood myself with the correct nutrition. tell me what to buy, the dose, and the time of dose. cheers

You would be better of to go to a gym and ask it over there:they have the right stuff there as well and sell those products.
You are safer of that way.
They are licensed,
We are not.
Sky.

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Hi guys,
Can anybody provide me with a full weekly program for body building and nutrition. The web is really misleading.
I want to start from the beginning. My main concern is broadening shoulders and having a nice chest and stomach. What I really need is a weekly program that says how many times do I need to do it, how many sets of each excercise I need to do, what kinds of excercises, etc.

Thanks to you all

Abdul

Without knowing any specific details, it’s almost impossible to really tailor something to your needs.

http://www.bodybuilding.com/fun/index.html

This website will help you with everything you need to know, from nutrition to specific exercises and forums to talk to people starting out and the pros.