NUTRITION
Nutrition is the key in an athlete’s performance. In a Bodybuilders
case it is vital. Eat, Sleep, Train is something that has been preached
for years. Most Bodybuilders/Fitness and Figure competitors, both male
and female, need different amounts of foods to match their BMR (Basic
metabolic rate). But for the most part the food selections are the same.
Consisting mostly of Complex Carbs from slower burning carbs such as
Oatmeal, Yams, Rice and Sweet Potatoes. Fiberous carbs like broccolli,
Romaine Lettuce and other greens. Proteins from lean cuts like chicken,
turkey, egg whites, lean beef , seafoods & protein powder. EFA’s
(Essential Fatty Acids) the good fats Omega 3-6-9s from Almonds, peanuts
and other nuts, Flax and Udo’s oil.
XTREME Top 10 Tips
- Get enough protein- at least 1 to 1.75 grams per pound in bodyweight.
So a 130-pound Figure Competitor at around 12 – 20 % Body fat
would take in around 150-180 grams per day. A 200lb male bodybuilder
would take in around 300 grams per day or higher. The grams per pound
do vary depending on ones Body fat levels.
- Get in enough Complex carbs-Depending on whether you are cutting
up or trying to gain mass your amounts will vary.ie: 200 pound Male
at 15% BF to build Mass =200 grams to 800 grams amounts vary depending
on your metabolism and how much muscle you have. During cutting it
would be lower.ie:130 lb Figure Girl at 20% BF to cut up=50grams(which
is very low) 100gr is average and up to 180 grams(someone with higher/faster
Metabolism)
- Get in enough healthy fats(EFA’s)
- Drink lots of water. As an example I drink 2 gallons per day (up
to 3 gallons in precontest when BF% level is low) and Lara would drink
3-4 liters a day (about 4-6 liters in precontest). - remember your
body is made up of mostly water and muscle is 75% water.
- Get enough Rest
- Take Glutamine
- Take BCAAs
- Take Tribulus
- One of my Favourites-Take BSN Cell Mass (Creatine Ethyl-Ester Malate)
post training and BSN NO Explode pre training for an intense pump.
- Take a good Multi Vitamin Mineral pack
This would be a typical pre-contest diet for me to start at 16 wks
out from a show.
In one day I take in around 300-400 grams complex carbs, 400-500 grams
protein, and 50-100 grams EFA’s. I eat a meal every 2 ½
-3 hours.
Meal # 1
75 Grams carbs (Oatmeal),15 grams fat from unsalted almonds- put on
oatmeal, 75 grams protein {Whey Isolate with sugar free Kool-aid made
with splenda}
Meal # 2
75 grams carbs (Brown rice) mixed with 1tablespoon Flax oil & hot
sauce & 8oz filet-Mignon and a diet coke
Meal# 3
75 grams carbs (Brown rice) mixed with 1 tablespoon Flax oil & hot
sauce & 75 grams Protein (Chicken breast)
Meal # 4
Same as # 2
Meal # 5
50 grams carbs (Baked yams) 75 grams protein (Chicken breast) 1tablespoon
flax oil.
Meal # 6
100 Grams Protein (Chicken breast) and green salad.
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