Nutrition

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

I've been using HIT principles for just less than a year now and truly believe it to be the best method of training with weekly results to prove this.

But during my training (myself being a mix of mesomorphy and endomorphy), I've been putting on too much fat. I know that to minimise this, I need to keep lowering my calories steadily until I see the fat increments have stopped.
The questions here are:

-can one truly stop fat additions on a 'bulk phase' in the way I've described (as I hear that to put on muscle on a caloric surplus, some fat will also add on)?
-If I lower the calories steadily, and still see my strength gains go up each week (as I am currently seeing), is this an indication that my muscles are still growing (as I'd currently prefer to add muscle with fat than no muscle and no fat!)? Or conversely, if I see my strength gains have stopped (despite enough recovery time - I currently train every body part once every 8 days, and I've been training for a year altogether), does this mean my muscle growth has stopped?
-finally, on a low-calorie phase when I'm trying to LOSE fat, can I still expect strength gains (and once again, does this mean muscle gain?)

Thanks.
Abdurrahim

Answers:

I offer the following opinions:

1. One can get stronger regardless of the numbers of calories they are consuming. Even if you maintain your current strength while in a caloric deficit, you'll ultimately end up stronger in a relative sense.

2. Laying down new muscle tissue is an anabolic process requiring a caloric excess. You will put on some body fat in this process.

3. Losing body fat is a catabolic process requiring a caloric deficit. However, as long as calories are not dropped too drastically, you will not lose much, if any muscle.

4. Most people, in my opinion, would be far better off training to "look more muscular" vs. trying to put on a lot more muscle.

5. Get the word "bulking" out of your vocabulary. Gorging yourself with 5000 calories per day may allow you to add a couple pounds of muscle, but you are ultimately going to put on too much body fat, look sloppy, and put your health at increased risk. 17 year olds can get away with this in some cases, but probably not the guy 30+. You are better off gradually increasing calories, and eating nutritous foods, to minimize the amount of fat gained.

PJ Striet

Strength gains means you are getting stronger. But
added visible muscle is another thing ..Lots of guys
get very strong, but do not look extremely muscular.
Genetics plays a big part in this. That'ss why
strength should always be the focus - train fos
strength - keep calories and diet in check and let the
body take its natural shape.

Hope this helps

Sunir Jossan

Abdurrhim,

I am not a big fan of the bulking phase - "leaning out" phase stuff. I prefer to establish an eating plan that is correct for increasing strength while maintaining a healthy body fat level, and stick with this most of the time. The reason why I dislike the bulking up idea is it gives most people a license to eat. They generally make poor food choices and eat way to much empty calories, all in the name up bulking up. Besides, what I have found is that by eating more nutrient dense foods - fruits, vegetables, nuts, and lean meats one is able to gain strength and keep body fat in check. This is because it is amino acids, vitamins, minerals, water, along with glucose (carbohydrates) that build the body. Not necessarily calories.

Good Luck
Doug Scott

Allow me to simplify. I wouldn't add fat for any reason. I would train 2 or 3 days a week Full Body. Add weight on the bar or machine when you can. Make sure you are working the large muscle groups first.

People have been doing this for as long as I have been training (50 years) Nothing comes easy. What ends up building muscle is being consistant about your training. Good luck!

Jim Bryan

Thanks for your advice guys about sleep.I think the best way to go about it is to get to bed earlier and if i have to take a nap for no longer then maybe 30 min after work , because it is harder to fall asleep at night if i sleep for longer then that.

I realized that taking anything other then protein and multi-v does nothing! just a waste of money.I did re-evaluate my training and my diet ,im eating about 8 times a day ,high in carbs , high in protein ,low in fat ,and my training now consist of 8-10 reps with heavy weight on a 5 day workout shedual , hitting legs first thing in the week.I give it everything i got every workout , and it has paid off.I started my new meal plan in december. I was 170 pounds with 6.5% body fat and 24BMI.Now its begining of march i'm at 195 pounds with about 9% body fat and 26BMI! I'm 6',just for the record. I'm gona keep going until i hit 210lb then im gona come up with a new plan so i can drop some weight and get shredddded.Any suggestions?

John

Answers:

My advice is too wean yourself down from 5 days a week
to 4 and then to eventually three .. If you like to
split then keep splitting - but you might see better
results training the body as one unit. I have seen my
best results with my clients training full body type
workouts with a emphasis on a specific body part ..
Brief, hard, progressive exercise....

Hope this helps ...

Sunir Jossan

Hello John,
Glad to see you are trying to put some effort into sleeping. Is your bodyfat truly 9% at 195 lbs? It's hard for me to imagine gaining 25 lbs in a few months and the majority of it not being fat. How many calories are you taking in a day through 8 meals? Unless you're training hard and into some new poundage territory, all those meals are just going to end up around your waist. Are you working out 5 days a week? If so, that's too much training. You couldn't possibly be working as hard as you can, and then come back the next day for more. My suggestion to you would be to GRADUALLY add some quality weight. When trying to add muscle, you are going to add a little fat, but that's all you want to add. There is no point in eating like a pig, and then trying to shed it off. Don't confuse just any weight gain to quality weight gain. Good luck and continue to check back.

Patrick Self

I have a problem concerning size and diet. I am a cross country runner in the fall and a wrestler in the winter. My coach needs me to bulk up about 10 pounds for the next season and be about 195 pounds. I am afraid though that running will not allow me to bulk up or cause me to lose the muscle I have worked hard to build. What is the best way I can maintain my weight as far as dieting, training style and supplements (I currently take nothing except the occasional protein shake)?

Nick

Answers:

Nick,

You are correct that gaining weight and extensive running don't mix well. Looks like to me that you are going to have to pick one sport over the other. You could do both but I doubt you'll keep both coaches happy. My answers will be simple because I don't believe in complicating or overstating. To gain weight you have to EAT and eat enough to take care of daily energy demands plus calories left over to fuel weight gain. Training style and diet: I'll take training style first. Train full body one or two times a week focusing on basic exercises using free weights, machines, or both. No magic in any equipment. Use what you have. Train heavy. Supplements: FIRST make sure your diet is good. Supplements will not fix a bad diet. Also there are NO sure fire, pack on the muscle supplements. Anybody that tells you differently is probably selling supplements. Good luck!

Jim Bryan

Hello Nick,
You didn't mention what sport your coach wants you to gain weight for. I would assume it would be for wrestling. Putting on muscular weight is hard enough even without a sporting event in your life. The demands of a weight training program is stressful enough, and then you add in a couple of sports, and that can make it dang near impossible. If it was just wrestling, I would say you have a chance. Even if you could gain 10 lbs in the off-season, more than likely you would lose it once you started on your running program. It would be no different than someone trying to gain some muscle for baseball, and then have to start playing basketball. With heavy concentration on one aspect, there's usually a trade-off for the other activitiy. Something is going to suffer. You're more than likely going to push yourself beyond what your body physically and mentally can handle. A strength program will be a big asset for you in either endeavor as just a maintenance program or if you were able to add some muscular pounds. If you'e going to give it a try then a program of basic exercises that you can do safely, done once every 5-7 days with different exercises at each session, a gradual caloric increase with good quality food, and plenty of rest and sleep will be your best bet. Check out some the writings and programs on Cyberpump.com and adjust accordingly. Good luck.

Patrick Self

Nick,

I've had direct experience myself with this. Running and muscle mass don't mix well. Ever see a long distance runner with appreciable muscle mass? I haven't! There is a reason. Muscle mass is a burden when long distance running. Any mass is a burden. So, the body adapts. I agree with Jim. I don't think you can have the best of both worlds.

Bill Piche

I am currently a senior in high school and have just started a lifting program. My program is fine and it gives me a really good workout but I have problems with getting enough protein in my diet. I also drink a whey protein shake after my workout. I was just wondering if you could tell me some good ways to get more protein. Thanks.

Travis

Answers:

Short Answer: you are more than likely getting enough protein so don't worry about it. This is the most overrated topic on the planet amongst bodybuilders and and athletes. Bill Pearl is a vegetarian, for cryin' out loud

Nevertheless, check out my article here on cyberpump "The Last Nutrition Article You'll Ever Need to Read". Check out the "choose often" selections under protein...this should help.

PJ

Hello Travis,

Without knowing how much protein you are currently consuming on a daily/weekly basis, it's hard to determine whether you are in fact not consuming enough. Alot of the people I deal with say the same thing, when in fact they are consuming enough of protein for two people. You should be getting about a gram per/lb of bodyweight of protein from mainly animal sources per day. It should be anywhere from 20-30% of your total daily caloric intake. The best sources are going to be 1%,2% milk, eggs, chicken,turkey,tuna. Milk, if you can digest it, is by far the best and most convenient source of protein. Get some powdered milk and add it to the milk, and you have a nutritious and cheap source of protein. When I was high school age, it was what I drank, namely because I couldn't afford any protein powder. The whey powder is a good way of getting extra protein, but in the long run it may be too costly, and that's where a gallon of milk and a $2 box of dry milk powder can pay dividends. Drink a couple of glasses of milk at every meal and drink it between meals, but don't overdo it. Do everything in moderation. As a college Professor once told me "too much of anything is bad for you."

Patrick Self

Travis,

You say you don't get enough protein in your diet. How do you know? Do you eat three times a day with snacks? That plus a Protein drink should give you plenty. You don't need as much as the magazines say. one gram and a half of protein per pound of bodyweight should do it. Here is a drink I use.


12oz of water (in your case milk)
1 cup nonfat dry milk powder
Recommended scoops of Protein Powder. In my case 2 scoops of "Bomber Blend"
from Dave Draper
several tablespoons of yogurt
a banana or strawberries, any kind of fruit you like
Ice Cream. As many scoops as you need to make it thick. (I just use ice
since I don't want the added calories)
Blend away.

You can use this after a workout or as a snack on non training days. You'll be getting plenty of protein. Good Luck!

Jim Bryan

Travis,

As is typical with so many people new to training, it sounds like you may be leaning against some of the myths surrounding protein needs.

Though it IS necessary to take-in adequate protein when weight training, and the amount needed is greater than that of the average non-active person, the amount required isn't hard to get.

If you're eating a well-rounded diet, balancing it with whole foods that are protein rich, then there's really no need to be wasting money on a lot of potions, pills or powders.

To make sure you get adequate protein in your diet, here's what you do. Eat 6 SMALL meals evenly spaced throughout your day. With each of those meals, be sure to include a food or two that includes a reasonable amount of protein. Some of the foods that fit the bill here are, nuts,
seeds, dairy products such as milk and cheeses, lean meats such as poultry and fish. Even fruits, vegetables and grains contain protein though in smaller ratios.

What you should really make sure you emphasize is to TRAIN HARD. If you train hard, get adequate rest days between training sessions, sufficient sleep every night, minimize stress in your life, drink plenty of water and eat a diet of whole foods while making sure your
caloric needs are met, you should be getting all the protein you need, and then some.

Hope this helps.

John Leschinski

I have tried everything from eating right to changing my diet to crunches to situps to jogging to try to lose extra fat around my stomach area I have muscle there but can't get it to show please help!

Cody

Cody,

If you aren't a donator to Cyberpump, I suggest you visit here:

http://www.cyberpump.com/preview.html

And donate. The reason being I have outlined in detail in my "How to Transform Your Physique" series how I went from about 230 with a lot of excess stomach tissue down to 185lbs and very visible abs. I have just written too much there about how I did it to go into great detail. You can get this information and also support this site by donating. Cyberpump is going on 11 years old and survives by it's dedicated donators and sponsors.

Bill Piche

Cody,

Let me make this simple:

1. According to you, what is "eating right?"
2. Give us an example of how you are eating.
3. On an average how many calories are you consuming?
4. How many are you burning? How active are you?
5. How often are you training? How long does your workout take? How much rest do you take between exercises?
6. Are you doing a full body compound exercise workout or are you doing mainly "single joint" exercises?
7. Are you giving your workouts everything you have? Or are you sitting around and never adding weight to your exercises?
8. Did you look through www.cyberpump.com (http://www.cyberpump.com) before you asked for help?
9. It's been my experience that very few "do everything they can" to clean up their diet. Me included sometimes. Fat removal is a calories in and calories burned situation. I'm talking quality calories not poptarts and other such "food."
10. How long have you been training? How old are you?
11. Without answers to many of these questions not much in the way of solid advice can be offered.

Jim Bryan

Cody,

The best way to lose fat is to increase muscle mass. Try strength training 3 non -consecutive days a week (M-W-F), 1-2 good sets of about 8 of 10 exercises to target the major muscle structures (Hips, Legs, UpperTorso, Arms) etc. Focus on form rather than weight. Keep reps slow and controlled. Try to increase reps or weight each workout. Hope this helps...

Sunir Jossan

Cody,

You've asked a question that really requires more information so as to get a much clearer picture. You didn't mention your age, your length of time training, the specific sort of diet you've tried, exercise specifics, etc. That said, here's the basic approach one typically takes in shedding fat around the waist, and getting a tighter, leaner look.

The first thing to do is to reduce and then consistently restrict your caloric intake, to that reduced level. Then reduce more as the inches/pounds begin vanishing. The next step is to put together a solid program for training your entire abdominal region. Keep in mind that, well-toned muscle more efficiently burns fat, than untrained muscle, accustomed to low or zero activity. Your third notch to cover is a dedicated plan of cardiovascular training.

Since it's really tough to give you a solid plan of action in a short burst of space such as this, I have a suggestion for you, and it involves a plan of comprehensive reading. Stuart McRobert has a book that came out this year, that covers what you'll need to know. The book is titled, Build Muscle, Lose Fat, Look Great. Please investigate a copy at the website http://www.hardgainer.com There's information about the book there to give you a good overview of what to expect. I think if you follow what he teaches in that book you will see yourself moving dramatically toward your goal.

All the best to you!

John Leschinski

I have seen recommedations for taking a serving of protein (shake?) before a workout. Why would such be recommedned when protein is used to repair and build the muscle and exercise is there to breakdown the muscle? It sounds counter productive.

David

Answers:

Hello David,

You've not mentioned how long you've been training, but regardless, I can tell you this. When it comes to bodybuilding and weight training, and tactics and strategies touted to promote growth and build strength, there's a gamut of different ideas and advice out there. Some of it is well grounded in good solid science, some of it is parceled in half baked theories and philosophies, and some is outright insane. So keep in mind to not trust and put blind faith in everything you read and hear. That said, your expressed reserve apparently driven by logic tells me you're someone who thinks and assesses before acting. And when it comes to your body and health, that's a Godsend.

All that said, let me tell you what's sensible, and realistic. Taking a protein shake BEFORE working out, IS actually counterproductive for most people, and here's why When you train hard, it takes tremendous energy to put forth the effort for a "good workout." In the process, you shouldn't have any level of food in your stomach, that would cause physical and mental interference with putting forth serious effort. Some people get uneasy with the idea of having nothing in their stomach when training. But in reality, having an empty stomach is actually the best, most productive way to train. With an empty gut, your efforts will go unhindered by stomach discomfort, your metabolism will kick into high gear, waste products are transported more readily and you'll then be able to concentrate and focus better which in turn means a successful training session.

When it comes to protein digestion, and assimilation, it's not a rapid process. The utilization of protein for growth and repair takes time. It goes through a rather complex physiological chain before it completes its series of events and is used in the muscle building process. To ingest a protein shake BEFORE a workout is insignificant in what the proposed benefit would be to you. What you need during an intense workout is ENERGY, and this is provided by readily available blood glucose and muscle glycogen. You don't need protein for energy. You'd long be done with your workout before the protein would give you the benefit of muscle repair and maintenance as the theory goes. The whole idea is just unbalanced and illogical really. At the very least, it's just not optimal or even necessary. Save the protein shake for AFTER your workout, as that's when you've stressed your system and it will most need the biological presence of amino acid molecules for repair and growth.

If you do feel the need for something pre-workout though, in the way of food or nutrition, there are some decent glucose boosting drinks on the market that can help increase your energy levels. But even there, you need to be very judicious. If drinking any of these type things causes stomach discomfort or interferes with your general comfort level, back away and stick with water only. Water is the one thing that should always be taken before, during and after training. Especially when thirst alerts to the need. The human body is largely comprised of water, and that goes for muscle cells. So once again, save the protein until after your muscles have been worked. As you've alluded to in your question and actually answered yourself at the same time - protein right before a workout is counterproductive. It's not recommended, and as I've touched on here, for a number of practical reasons. Good luck with your training!

John,

Well, You can look at this several ways.

1. The protein will already be in your system. Thus being there for repair.

2. It could help some bring their energy level up. (I don't like training on a full stomach)

3. There is research that says training on an empty stomach helps produce HGH. I'm not sure I believe this. Training when hungry always screws up my workouts. And again you'll probably find research to back up anything.

4. The only real counter productive thing I can see could be for other members of the gym. You may end up with gas from the whipped protein shake.

5. In any event not a big deal.

Jim Bryan

John,

If we expand the "protein" to just eating in general before a workout, this tends to be a personal thing and it certainly isn't going to make a huge difference unless it's distruptive to your workout in some fashion (getting sick to your stomach). I agree with #5 above by Jim Bryan.

Bill

I am a 54 year old woman who has been strength training (with cardio in my fat burning range indicated during metabolic testing) for several months. I am 5'3" and currently weigh 160 lbs. When I started this program (through a local group named Fitness RX), I weighed 160 lbs. I am trying to get down to 130 lbs but the scales don't budge much. I know muscle weighs more than fat, but I think I don't KNOW muscle weighs more than fat. Okay, now for my question. I have been watching my diet closely since starting this program, and have eliminated a lot of junk foods (M&M Peanuts, for example), and added more veggies and fruits. But I don't really know or understand how I should be eating to keep healthy and alert for weight training (intensive; my trainer is hard!), and yet achieve a specific weight goal. Your help would be appreciated.

Paulette

Answers:

Paulette Here is an article I wrote that may help:


How serious are you?

Many people talk about losing fat but many are unsuccessful. Why? Mainly because they cheat on their diet, thus cheating themselves. Everything that you eat or drink counts.

Things to eliminate first:

Bread and bread products. Eat what you would eat on a sandwich without the
bread. This includes crackers.
Switch from whole milk to skim.
No Desserts!
No sodas. Drink plenty of water.
Alcohol contains CALORIES too.
No chips.
Eliminating these things first should do it, but if your still stuck and you
are being HONEST. Try reducing portion size next.
There are no PILLS that will eliminate fat from your body!
***Period***
That is just wishful thinking! Meal replacements do help but can be expensive. On a diet you have to be HONEST. Plus you HAVE to Exercise! This means Proper exercise. Proper exercise is resistance training or weight training. This is the Only thing that will build lean muscle tissue. This is what you need to increase your metabolism to burn more calories every day. Again you have to be honest with your self about what you eat.

Discipline + Willpower = Success

GOOD LUCK!

Jim Bryan

Paulette,

Several months is a drop in the bucket in time. Give it time. It took me YEARS to get where I wanted bodyfat wise. You can't do it properly in just a few months. Pay attention to how your clothes are fitting. If they are getting more loose, then don't worry about the scale. I've outlined my thoughts on Physicque Transformation in my regular column on Cyberpump entitled "How to Transform Your Physique". Check it out. Good luck!

Bill Piche

I am definitely what you would call a hardgainer. Typical, about 135 pounds. I know to focus on the major lifts like deadlifting, squatting, benching, chinning. In fact, my interest is building TRUE strength- full body and grip wise. I also know that it takes time and hard work. My concern is my health. When I eat as many calories as are necessary to gain, I feel sluggish. It doesn't seem natural. To be truthful, it bothers me. Bill Piche is one of my strength heroes. I know in one of his articles, he said that he never worried about what he ate or any of that garbage. He just got in and worked out HARD. I can do that, but what should I do about gaining. Will I gain if I am not consuming 3500+ calories a day (everyone has a different number formula)? Is a protein emphasis diet good or does it tax my kidneys? Do you see my frustration and confusion? I want to be as strong and BIG as God will let me be, but I want to preserve my health while I'm at it. What is your opinion? How should I eat? Calorie breakdown? More or less? Should I worry about eating or just train the major lifts super hard once per week?

Sean

Answers:

Sean,

If you want to gain you will have to eat above caloric maintenance. I'm sure you have a basic idea of how many calories you consume on a regular basis, right? All you really need to do is gradually increase your intake. You don't have to build Rome in a day! Instead, eat a few calorie-dense snacks between meals. When you can tolerate eating a bit more often, then try to increase your serving sizes. Progressive eating is like progressive lifting: it gives your system time to adjust to change before you make the next small increase.

I believe it is good to provide a consistent supply of lean protein each day. I don't think you need to try to eat a specific gram allotment of protein per meal, but strive to consume a little protein at regular intervals throughout each day. I'm still not convinced the average trainee needs to consume excessive amounts of protein. I think the ballpark figure of slightly less than 1 gram of protein per pound of bodyweight works fine for most. I believe most people struggle to gain not because of insufficient protein consumption, but because they fail to eat enough calories. - Cher

Sean,

When it comes to gaining strength and consequently muscular girth it is really a simple process. Strength train with enough intensity to cause a training adaptation this along with proper recovery and adequate nutrients will along the body to become noticeably stronger. Notice I use the word “nutrients” not calories. The term calorie is a measurement of energy, technically the amount of heat needed to raise 1gram of water 1 degree centigrade, not all calories have the nutrients needed to build muscle. Although taking in enough calories is important to the muscle building process it is not nearly as important as making sure other “micro-nutrients” are ingested. Whenever nutrition is discussed it seems to stem around the BIG THREE, carbohydrates, Fats, and Proteins, which are no doubt important but equally vital is the amount of vitamins, minerals, antioxidants, and water that aid in the recovery and repair of cells.

If you are feeling sluggish after taking in so many calories, my suggestion would be to reduce the amount of calories to a more tolerable amount but make them as “nutrient dense” as possible. Items such as whole grain breads and pastas, fresh fruit, colorful vegetables, lean meats, low fat dairy, raw nuts and seeds, fresh fish (if available), and other wholesome foods. Doing this will greatly improve the amount of nutrients you are ingesting which will certainly improve you overall health and fitness abilities. Good luck. - Doug Scott

Sean,

Try training twice a week maybe once every 3-4 days. Also, don't increase the calories by eating lots of extra food, try eating just 200-300 extra caloreis a day. Too much will add additional bodyfat.

It's ok to go out and take walks and be moderately active. You just don't want to expend lots of additional calories performing more intense exercise and zap your recovery ability. - Sunir Jossan

Sean,

Hmmmm. I said that? I guess I won't fret about it like some authors do and will admit I was wrong if I said that. I think I am a bit smarter now and hopefully I can help you because of my own learning. I would not just stuff your face or not worry about nutrition. It's VERY important. That being said, good non-processed food is the ticket. As far as calorie intake, it really depends on your body. You don't have to stuff yourself to gain or force feed either. I would eat 5-6 smaller meals today made up of non-processed foods (and non-sugar foods). You are going to have to experiment and see what works as far as calories and how you are gaining. There are lots of variables to the gaining equation. Good nutrition and calories are just one part of the formula for success. Be patient and enjoy the journey. - Bill Piche

Sean,

I understand your frustration Sean. The normal prescription is to train, eat, and rest. That doesn't get it for everyone. Not everyone will end up with large muscles, for some a slight gain is a great gain due to genetics. I admire your will to place health first. For me, I don't worry about training. I just do it, like Nike says. That's me and I can't tell you how to feel.

I would train the big lifts. Squats, Overhead presses, Deadlifts, Bench Press, curls now and then. Pay attention to safety and good form. Once a week training in my opinion, is for the Internet geeks to talk about. Two days a week is the least I'd train. Train for strength and forget anything you read in magazines. Most are pure BS and focus on trying to get into your pocket. I think protein supplements are good IN ADDITION to you regular meat and potato meals. One thing for sure you can eat anything you want and I'd love to be able to do that. Don't get discouraged and don't quit. Whatever muscle and strength you end up with will be more than you have now. Best of health to you Sean. - Jim Bryan

I have been lifting for about three years. Although I see inprovements I am not pleased with the overall results. I have decided to start training Dr. Kens way, but am concerned with fat gain. I would like to really regulate my diet and am looking for some kind of resource to help with planning meals and preparation, perhaps designed for a weightlifter. Thanks

Chris

Answers:

Training in a Dr. Ken manner is a good choice. Fat gain is a matter of calorie distribution. Too much equals fat gain for most of us. To little can result in muscle loss. www.fitday.com is a good free resource. Check with local Registered Dietitian's in your area. They are trained in showing you how to plan your eating and are licensed pro's. - Jim Bryan

Chris,

Focus on the basics - fruits, veggies, lean proteins and complex carbohydrates. There are a couple good websites you can visit to read up on what are "quality sources" of foods. Here are 2 to start with: http://www.whfoods.com/ http://www.nutritiondata.com/nutrient-search.html - Fred Fornicola

Chris,

I am not sure of any nutrition sites but a good book is Nancy Clarks Sports Nutrition Guide. The book gives some great recipes and has very useful diet information for the lay person. It might help. Good luck. - Sunir Jossan

Chris,

I am a little confused about your question. You state that you see improvements, but are not happy with the overall results. You also mentioned you have started “Dr. Kens” way, but are concerned with fat gain. My question is, what way were you training before? Also, what overall results are you not happy with? I am assuming it is body fat gain. If that is correct, you are right in approaching the nutrition end of it. However, I am not a nutrition expert, so I will not comment on your original question. I would like to bring to light another issue you may consider, additional activity outside of strength training

I know from experience, as a powerlifter, that it is very easy to be become “obsessed” with gaining strength. So much so that it can consume you. I can remember viewing any additional activity as “anti-strength”, as I thought it would hamper my progress in the weight room. As a result I become stronger in various lifts, but my body fat also increased, mostly due to becoming relatively inactive.

What I learned and you may want to consider is adding 2-3 additional days of activity into your routine, (biking, jogging, pick up basketball, etc.) will allow you do reduce you body fat, but still improve you strength. This activity does not have to so intense that you feel drained after; rather, the activity should increase your heart rate as well as cause an increase in respiration, (increased breathing) This form of activity will cause you to expend more calories on a weekly basis.

Remember part of reducing body fat is creating a caloric deficit, (3500 calories = 1lb of fat). What this could means is, if you add 3 activity sessions to you weekly routine and each session you burn 200 calories, (30 minutes of light jogging), that equates to 600 calories per week. If you continue this for 6 weeks, even if you diet stays the same, you will lose 1lb of body fat. If you are able to reduce the amount calories consumed by 600 per week, in addition to the additional activity, then in the same time frame you would lose 2lbs of fat. As long as you continue to perform progressive strength training activities, you will still be gaining strength and muscle mass. Sorry I went of topic, but I hope this helps. - Doug Scott

Hi Chris,

When you say you're going to "start training Dr. Ken's way" I'm not quite sure what you mean by that. And on top of that, I'm not clear as to why you're concerned with "fat gain."

When it comes to your training, this is really a matter of you finding what works for you within the parameters of good common sense and pragmatic training principles. What seems to work best for most people, and is especially critical for genetically typical people and/or hard gainers is a well balanced basic, abbreviated training program. In my experience, when the majority of people I hear complain about not making progress, or minimal progress at best, the core of the problem seems to have roots in overtraining. Though this is a common problem, and you haven't really given any sort of indication as to what you've been doing in the way of training and diet, it's near impossible to raise a finger and point you in the right direction.

I'll be happy to give you a few suggestions though. As with most people I communicate training info to, I suggest you limit your training to two days per week. One day for your upper body, the other for your lower body. And if you feel motivated enough and inclined to, toss in a third day for smaller exercises like grip work, ab work, neck training, etc. But keep the bigger movements confined between two days per week. Keep your exercises down to the basics; bench presses, dips, squats or deadlifts, chins or pulldowns, overhead presses, barbell curls and calf raises. Don't get excessive with sets per exercise; 2 all out sets is good, and three is more than enough. For an excellent overview on training fundamentals I suggest Stuart McRobert's book "Beyond Brawn," and perhaps his newest title, "Build Muscle, Lose Fat, Look Great." This latter title has some basic info on controlling bodyfat, and you mentioned this is a concern for you. You can find out more about these books at http://www.hardgainer.com

Finally, I think what you might appreciate is a solid book on sports nutrition. A book that's pretty decent is Nancy Clark's book titlled "Nancy Clark's Sports Nutrition Guidebook." This one is published by Human Kinetics, and you can get their website address by going to GOOGLE and doing a search under with the keywords "Human Kinetics publishing."

Keep in mind, though the people here are helping trainees wring the most from their training efforts, it's next to impossible to give a very expansive plan of action without knowing the person, unique traits involved, what's been tried and what's not been tried, specific goals, etc. But I think if you take my advice and read up a bit by these excellent authors, you'll find yourself able to get ahead in the training game. Good luck! - John Leschinski

I love the site and have since I came upon it. You do a wonderful job with it, and I hope to enjoy it for many years to come. I have a suggestion for a topic. I see alot of articles that mention how ones\' eating has changed as they got older. As far as total calories, feeds per day, etc. You hear the same thing over and over about \"if you want to gain bodyweight you need an excess of calories as well as proper training.\" I think alot of people get confused about this sometimes. Me being one of them. Being a tall, lanky individual putting on mass has always been a struggle. Having just turned 30, I currently eat 5 meals per day at around 3200-3500 calories per day. At 190 lbs at 6\'2, with what I think of as a decent physique, and some decent lifts,I still get the \" so, do you work out or just run.\" Over the last 3-4 years after going to an abbreviated routine, after years of 4-5 day/week, and trying to get in enough calories and feeds, I find myself getting a little soft around the midsection. My waist is 34. Other than my lifting days where I usually add a cup or two of milk to my diet, I eat pretty much the same. At about 2500-2600 calories to maintain my existing weight, am I eating too many calories. I also do a couple of two mile low intensity hikes per week. I am not fat by any means. My body elsewear is hard. I definitely don\'t over eat. I mean right now he amount of food I eat per day is about all I can handle. Should I become contempt with weighing 190-195 lbs, and keep concentrating on upping my poundages while I can. So for some in their forties, how has it changed for you? Have your calories gone down? I would find it interesting to know. Like I said I take in about 3200 calories a day with 50% being carbs, and 30 protein and 20 fats. I know this letter is all over the place, bu I hope it make some sense.

Thanks,
Patrick Self

Answers:

Patrick,

Your ideal caloric intake should depend upon several factors; your age, your gender, your current state of health and fitness, your daily level of activity and your goals. As you age your metabolism slows ... even if you are fit. However, if you are in good shape the onset of age-related metabolic decline may occur later in life than others and it might be less noticeable. That said at some point your metabolism will begin to decrease slightly as you age. Women have a higher fat to muscle ratio and usually start to notice hormonal and metabolic changes about 7-10 years before men see the first signs of middle age spread. Lucky us!

It is down right difficult to tell anyone how they should eat when a good deal of their personal history is absent. All we can do here is make some exercise and dietary guidelines to try to point you in the right direction. For example, to gain muscle you need to consume excess quality calories. However, many trainees fail to realize the key operative word is not excess calories, but quality calories. If you don't consume the right foods in the right proportion you will gain mostly fat. Conversely, if you want to lose fat you need to create a caloric deficit, which most people interpret to mean they must restrict or reduce their calories. That is not 100% accurate since both food intake and activity levels can (and should) be manipulated to produce positive results.

I will turn 49 next month and have been lifting and performing cardio for almost 25 years. My lifting regime has changed little, but my approach to food and cardio have had some revisions. My portions are smaller and I have to be more conscious of my daily overall caloric intake. I also have to make a concerted effort to move every day. I hesitate to call this daily activity cardio, but I guess what I am saying is that I have to make sure I walk or bike or do something physically active a minimum of 5 days a week. Yes, I do keep track of this daily activity and I set goals, even if it means tracking time spent and distance walked or biked. I still perform an official "cardio session" 2-3 times a week where I either run, spin or perform an elliptical session.

Bottom line, you may need to reevaluate where you are and where you want to go, then come up with a doable plan that will deliver the results you want. - Cheryl Zovich

Patrick,

Caloric needs of the body are directly linked to muscle mass - the more muscle you have the more calories you need regularly. As we age, regardless of our exercise habits, we lose muscle tissue (about ½ a pound per year) . After age 50, we lose muscle tissue even faster -(estimates 1% percent of our body weight per year).. So as you can see we are fighting a sliding scale. It gets harder to hold onto muscle, even if we are training hard.

Moving the body regularly helps burn some extra calories, but of course is only one part of the solution. The main component is food. Cut you calories slightly to help see a reduction – but maintain lifting - training with heavy weight. Keep the poundages up.


Also, genetics plays a big factor with size gains. Don’t be so concerned with size-especially as you age. Train for strength - less volume, greater intensity, adequate rest and the size will follow within your genetic limitations without an increase in bodyfat levels. Don’t overeat - that will just spur an increase in fat.
Hope this helps a little. - Sunir Jossan

Patrick,

There is no doubt I cannot eat as much as I used to. I also can't get away with eating crap all the time either. If you have read my "How to Transform Your Physique" series, you can read in detail what and how I eat now. I used to be able to eat tons of pasta and almost anything when I was in my 20's. Then, middle to late 30's the fat started to accumulate due to my inablility to see it and not changing my eating habits. I also used to avoid any aerobic activity. Today, I engage in sled pulling several times per week depending on my schedule.

A technique I have used with success is to have one "cheat day" per week. I eat anything I want on Fridays. But, I then get right back on the eating plan on Saturday and if anything I eat less on Sat. and Sun. following this Friday and then ramp my eating back to normal levels during the week.

Strength training is more of "maintain muscle" task for me now. All the years of using the basics for exercises has left me with one heck of a baseline as far as ease of maintaining a decent amount of muscle (for me anyway).

I am not as concerned about poundages either. I look for "getting a darn good workout" for my body. I've talked to other experienced lifters and they also relay to me it's easy for them to maintain due to years of dedicated work in the gym. Good luck. - Bill Piche