Strength Mentors

Part 1 of #2



Part 2 of #2

I thought I would try something new and even mix up both text and video responses depending on the question and the answers given.

Editors note: this is the question as it was submitted. Including formatting, etc.

I am new to the bodybuilding aspect of training for about a year but that has been for sports i was just wondering if i can see a sample diet plan to start my dieting from i am only seventeen so all the help i can get now can lead me down the right path to my goals

Answers:

Let me give you the mel brooks ("short, short") version...I assume you want to gain muscle:

Eat 20 calories per pound of your current bodyweight spread out over 5-6 "feeds" daily

Eat according to the food selections guidelines below and shoot for 90% compliance on the "choose often" selections :

FATS

CHOOSE OFTEN

OILS&SPRAYS: canola oil/spray, enova oil, fish oil capsules, flaxseed oil, "I Can't Believe It's Not Butter" spray, extra virgin olive oil/spray

VEGETABLES: avocados

NUTS: almonds, cashews, macadamias, pecans, soy nuts, walnuts

SEEDS: pumpkin, sunflower

CHOOSE SOMETIMES

LEGUMES: peanut butter, peanuts

CHOOSE RARELY

DAIRY PRODUCTS: butter, cream, full-fat ice cream, margarine, whole milk

OILS: lard (Crisco, etc.)



PROTEINS

CHOOSE OFTEN

FISH: anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, wild salmon, sardines, swordfish, tuna, sushi

SHELLFISH: clams/mussels, crab, lobster, oysters, shrimp/prawns

POULTRY: skinless chicken, ground turkey (extra lean), turkey breast

MEAT: buffalo, filet mignon, flank steak, ground beef (>93% lean), ham (96% fat free), London broil, pork loin (lean), top/bottom round, venison

LEGUMES: black beans, soybeans (edamame), black bean chili & soup

DAIRY PRODUCTS: cheeses (less than 2% fat), egg beaters, egg whites, milk (skim, fat free), yogurt (low fat, low sugar)

CHOOSE SOMETIMES

POULTRY: chicken (with skin), ground turkey (85-90% lean)

MEAT: ground Beef (85-90% lean), roast beef

LEGUMES: chickpeas, kidney beans, elntils, pinto beans

DAIRY PRODUCTS: cottage cheese (1-2% fat), frozen yogurt (low fat, low sugar), ice cream (low fat/fat free, low sugar), 1-2% milk, whole eggs, yogurt (whole milk)

CHOOSE RARELY

MEAT: beef (heavily marbled), ground beef (regular fat), NY strip, T-bone

DAIRY PRODUCTS: cheeses (>2% fat), whole milk



CARBOHYDRATES

CHOOSE OFTEN

BREADS: 100% whole wheat, sprouted grain, bran, rye, pumpernickel, whole wheat english muffins (*we suggest Food for Life & Brownberry Brands)

CEREALS: Flax Plus, Optimum, Kashi, Cheerios, slow cooking oatmeal (100% whole oats)

STARCHES: brown rice, whole wheat pasta

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup

FRUIT: all fresh fruits

CHOOSE SOMETIMES

BREADS&BAKED GOODS: whole wheat tortillas and muffins, sourdough

CEREALS: all corn and rice based cereals

STARCHES: egg noodles, non-enriched or whole wheat pancakes (no/low sugar syrup)

ROOT VEGETABLES: baked potatoes

OTHER VEGETABLES: iceburg lettuce, yellow squash, zucchini

SNACKS: rice cakes, wheat crackers

CHOOSE RARELY

BAKED GOODS: bagels, cakes, cookies, doughnuts, english muffins (non whole wheat), white breads

CEREALS: sugary cereals (Coco Puffs, Fruity Pebbles, etc.)

DAIRY PRODUCTS: high fat/sugar frozen yogurt and ice cream

SNACKS/TREATS: dried fruit, french fries, granola bars, potato chips, trail mix

SALADS: cole slaw, potatoe salad, creamy seafood salad



The only supplements worth taking (and they are not even necessary...they are potential results ENHANCERS...not results STARTERS):

1. Protein powder

2. Fish Oil

3. Greens Supplement (like Greens +)

4. Creatine

All the other supplements out there are either worthless or dangerous.

Good luck.

PJ Striet

Hello Wagon,

I would suggest you visit Cyberpump.com and check out the excellent nutritional information there. Also I would read into books by Nancy Clark and Stuart McRobert. Good luck and check back.

The Wagon,

Since you did not specify your goals I will give the same guidelines I give my athletes. Eat plenty of good wholesome natural foods with an emphasis on complex carbohydrates, lean proteins, and low to moderate amounts of fat. If your goal is to gain weight than slightly increase the total number of calories you consume, mostly from carbohydrates and proteins, try to limit fat calories. Remember wanting to gain weight is not a license to "all you can eat". If your goal is to lose body fat than decrease the amount of calories consumed on a daily basis, but make sure you eat at regular times throughout the day.

Hope this helps

Doug Scott


Patrick Self

Hi... Found out about you through a site I saw on bodybuilding.com You were the link to their link, does that make sense? : ) Regarding greens... what is your opinion on the best greens to eat? I'm really into bodybuilding but this is the one area I'm failing in : ) I want to know what greens, how much and what times are the best to consume them? Thank you! JFM

Juan

Answers:

The information below is taken directly from the maual I give to all of my private training clients. To answer your question in regards to which green veggies you should be consuming, see "green vegetables" under "choose often":



CARBOHYDRATES

CHOOSE OFTEN

BREADS: 100% whole wheat, sprouted grain, bran, rye, pumpernickel, whole wheat english muffins (*we suggest Food for Life & Brownberry Brands)

CEREALS: Flax Plus, Optimum, Kashi, Cheerios, slow cooking oatmeal (100% whole oats)

STARCHES: brown rice, whole wheat pasta

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup

FRUIT: all fresh fruits

CHOOSE SOMETIMES

BREADS&BAKED GOODS: whole wheat tortillas and muffins, sourdough

CEREALS: all corn and rice based cereals

STARCHES: egg noodles, non-enriched or whole wheat pancakes (no/low sugar syrup)

ROOT VEGETABLES: baked potatoes

OTHER VEGETABLES: iceburg lettuce, yellow squash, zucchini

SNACKS: rice cakes, wheat crackers

CHOOSE RARELY

BAKED GOODS: bagels, cakes, cookies, doughnuts, english muffins (non whole wheat), white breads

CEREALS: sugary cereals (Coco Puffs, Fruity Pebbles, etc.)

DAIRY PRODUCTS: high fat/sugar frozen yogurt and ice cream

SNACKS/TREATS: dried fruit, french fries, granola bars, potato chips, trail mix

SALADS: cole slaw, potatoe salad, creamy seafood salad

As far as when to eat greens, in my opinion, you can never get enough and you should be eating them throughout the day. Most green veggies are slow digesting carbohydrates (controlling blood sugar and insulin spikes) full of fiber and micronutrients, and have a higher than normal thermic effect of feeding (TEF). I'd shoot for 5-10 servings of all veggies each day, and maybe half of those should be green veggies. If you want a real easy way to get in enough greens, eat one standard size package of organic mixed sald greens each day: you can add chicken, walnuts and bell peppers to it along with a healthy dressing to make a great salad. I'm also now really "in to" roasted aspagagus drizzled with olive oil (healthy fat) with crushed almonds over the top. I also like "broccolini" as well.

Bottom Line: unlike other forms of carbohydrates which you need to give some consideration to in terms of timing and amounts (although that's overblown too IMO), green veggies can, and should, be eaten whenever you want. To dowload my entire client training and nutrition manuals, check me out at www.cincinnatifitnesstrainer.com.

PJ Striet

Greens - eat your vegetables period .. Broccoli,
spinach, kale .. The darker the green the better..
Seriously, green vegetables are fine but vegetables in
general are good ..(try a sweet potato -or yam -one
the best vegetables you can consume)..

Good luck ....

Sunir Jossan

I just eat what my Wife brings home. Sorry

Jim Bryan

JFM,

I am not really sure of you question. With regards to greens are you referring to "lettuce like" vegetables? Also when you say " an area you are failing in", does that mean nutrition or what type of vegetables to eat? If you want to know what types to eat I would suggest looking up the nutrition content of "greens" and picking the ones that rank the highest. The ones that come to mind are spinach (it worked for Popeye), kale, chard, red leaf lettuce, and collard or mustard greens. If you question was more refined I might be of more help, sorry.

Best of luck
Doug Scott

Juan,

In my opinion, it's hard to pin down the "best greens" to eat. I feel the optimal approach is to eat a variety of greens. And not only greens, but a wide variety of different colored fruits and vegetables as well. They all contain beneficial levels of phyto-nutrients and are rich in antioxidants. But since you're specifically asking about greens, some of the really good ones are the leaf lettuces such as romaine, green leaf, spinach, etc. You can also press out and ingest the juice from fresh grown wheatgrass which is another excellent source of green nutrition. If you're looking for convenience, you can take greens in the dehydrated forms such as Green Magma, Spirulina, Green Kamut and others like this. These can be purchased from online nutrition retailers or a local health food store. And then keep in mind things such as broccoli, kale, cabbage, green beans, peas, asparagus and the host of other green vegetables available in season are great sources too.

As for how much, that depends. With the dried supplemental forms, follow the suppliers' recommendations. WIth fresh greens, you can eat your fill for the most part. Green vegetables such as the lettuces are very low calorie, high in fiber and are nutrient dense. Volume isn't really an issue as in and of themselves, these are hard to overindulge on. Eat them with a variety of foods, and don't concern yourself too much with the quantity. Just make sure you eat an abundance of them. Other green vegetables can be eaten along with other parts of a meal, and tend to be best enjoyed and digested with the lunch and dinner meals.

I hope this helps you.

John Leschinski