A Guide To Bodybuilding

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[size=+2]A Guide to Bodybuilding​

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Contents

• Nutrition
• Training
• Supplements

[size=+2]Nutrition​

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Diet is one of the most important parts of being a succesful Bodybuilder. I believe the Diet is the most over-looked part of Bodybuilding.

[size=+1]Calories​

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Most Bodybuilders do not understand the concept of Calories In, Calories Out. The whole theory of Calories In, Calories Out is the base of Gaining Weight or Losing Weight. People usually neglect counting Calories and thinking doing hours of Cardio each week is going to easily make you Lose Weight, well if you eat 3,500 calories and burn 2,000 calories and do Cardio for 1 hour not knowing there not burning there needed Caloric Intkae, how are they going to expect to Lose Weight.

To know the exact number of Calories burned in a day, calculate your Basal Metabolic Rate (BMR), this will tell you how much your Metabolism burns in a day.

Here is a link to help find out your BMR: Calorie Calculator

For skinny Bodybuilders looking to Gain Weight, I suggest they Bulk. Bulking basically intaking more Calories then you burn, otherwise known as Gaining Weight.

Weight Gain: = 18 - 19 Calories per lb. of Bodyweight

For fat Bodybuilders looking to Lose Fat, I suggest they Cut. Cutting basically intaking less Calories then you burn, otherwise known as Losing Weight/Fat.

Fat Loss: = 12 - 13 Calories per lb. of Bodyweight

For Bodybuilders not wanting to get Fat or lose muscle, I suggest staying at a ‘maintenance’ stage. This method basically lets you burn the same amount of Calories taken in as burned. This allows you to not gain Fat, but let the Calories go to your muscles, then burn the rest off.

Maintenance (TDEE) = 15 - 16 Calories per lb. of Bodyweight

[size=+1]Protein​

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Protein is one of the best Nutrient for a Bodybuilder. Protein helps muscle growth, prevent break down, and muscle repair.

Lots of Bodybuilders believe in Protein as the main muscle builder in there Diets.
These Bodybuilders use around 1.75 - 2 grams of Protein per lb. of Bodyweight.

Lots of Bodybuilders believe that Protein is one of the best parts of there Diets.
These Bodybuilders use around 1.25 - 1.5 grams of Protein per lb. of Bodyweight.

Lots of Bodybuilders believe in Carbs more then Protein, they try and get the minimum requirement for Protein.
These Bodybuilders use around 1 gram of Protein per lb. of Bodyweight.

Make sure to get a balanced amount of Protein each meal except for Pre and Post workout, you need a bit more then normal at that time.

I found a great Article on Protein I suggest you guys read: Bodybuilders & Protein - Part 1

There are 3 whole parts to this Article. This Article was written by Tom Venuto, he is a lifetime Natural Bodybuilder who knows alot about Bodybuilding.

[size=+1]Carbohydrates​

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Carbohydrates are another one of the best muscle building Nutrients in a Bodybuilders Diet. They depend on it for energy and muscle repair for Workouts.

Lots of Bodybuilders believe in High Carb Diets. They use Carbs throughout the day to provide energy for upcoming Workouts and stress on there muscles.
These Bodybuilders use around 3 - 3.25 grams of Carbs per lb. of Bodybweight.

Lots of Bodybuilders believe in Medium Carb Diets. They rely on about 50-75 grams higher, depending on how much Protein you get.
These Bodybuilders use around 2 - 2.75 grams of Carbs per lb. of Bodyweight.

Lots of Bodybuilders believe in Low Carb Diets. They rely on Protein and Fats to help give them enough energy to step into a gym. They believe this helps prevent Glycogen build up.
These Bodybuilders use around .75 - 1.25 grams per lb. of Bodyweight.

Here is a good Article about Carbohydrates written by The “Muscle Nerd” Jeff Anderson: Help... I just Ate A Carbohydrate!

[size=+1]Fats​

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Fats are one Nutrient Bodybuilders neglect from there Diet, cause they think all Fats are bad for them. Well Fats are what helps your Brain fuction, it also helps protect your internal organs.

I would suggest most average Bodybuilders get about 65-125 grams of Fats a day.

I also suggest Bodybuilders invest in Essential Fatty Acids (EFA’s). They are a combination of Omega-3’s, Omega-6’s, and Omega-9’s. You can get these from Supplements such as Udo’s Oil, a combination of Fish, Flax, and Borage Oil. These are considered ‘Healthy Fats.’

[size=+1]Making a Diet Plan​

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Making a Diet Plan can help you keep to a Diet, it allows you to organize your Diet and keep to it.

I suggest eating 6-8 meals a day, this will spread out the Calories you intake and gives more energy throughout the day. This will also boost Metabolism to aid in Weight/Fat Loss.

Make sure that you get an even amount of Calories a day. The times were you have more Calories then any other meal is Pre & Post Workout and Breakfast.

Eat every 2 - 2.5 hours between meals.

Pre and Post Workout Nutrition
Pre-workout is a meal/shake were you get a certain amount of Calories to provide enough energy for your WOrkout.
Get 10 more grams of Protein then a normal meal here. Also get 25-40 grams more of Carbs then regular Meals. Eliminate Fats from Pre and Post Workout, make sure all the Protein and Carbs go straight to your muscles.

Post-Workout is a meal/shake were you get a certain amount of Calories to provide enoguh Calories to rebuild muscles from the stress of an Intense Workout. I suggest getting 20 grams of Protein more then normal meals. I suggest getting upward of 80-100 grams of Carbs in this meal. Remember to eliminate Fats from here, let all the Protein and Carbs straight to your muscles as fast as possible to provide repair for your muscles.

[size=+1]Regular Whole Food Meals[/size]

I suggest always taking Whole Foods in a Diet. An all Supplement Diet is probably the worst idea to come up with in your Diet Plan.

Foods to Eat:
Chicken
Beef (96% Lean)
Turkey
Tuna
Eggs
Flax Seeds
Rice
Rolled Oats
Nuts
Olive Oil
Milk (Skimmed)
Fruits
Vegetables

Read the Nutrition section Sticky’s for more rich whole foods.

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Example Diet: Mine[/size]​

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Meal 1, 8AM
• 6 egg whites, 1 whole egg
• 1 1/2 packs oatmeal
• 1 tbs. ground flax
• 1 apple
• 250mL skim milk
• Multi-vitamin, 2g of fish oils
= 43.9g of protein, 63.7g of carbs, 12g of fats


Meal 2, 10AM
• 2 chicken breast
• 6oz. brown rice (cooked)
• 1 cup of brocoli w/ 1/2 tbs. olive oil
= 38.7g of protein, 46.6g of carbs, 13g of fats

Meal 3, 12PM
• 5 slices of turkey
• 1 slice of low-fat cheese
• 1 cup of brown rice
• 1 cup brocolli
• 2 fish oil caps
= 36.9g of protein, 48.2g of carbs, 12g of fats

Meal 4, 2:30PM
• 1 scoop of whey
• 1 banana
• 250mL skim milk
• 1 package of oatmeal
= 32.4g of protein, 52.2g of carbs, 2g of fat

Meal 5, 4:30PM
• 2 scoops of whey protein
• 500mL skim milk
• 1 apple
• 1 banana
• 9oz brown rice
= 56g of protein, 103.2g of carbs, 2.4g of fat

or

20g dextrose
250ml milk
2 scoop whey (if it is only 20g per scoop)
1 banana
1 cup quick oats (ground in a blender and added to the shake)
TOTAL = ~690 cals, ~114g carb, 54g protein, 5g fat

Meal 6, 5:30PM
• 2 chicken breast
• 1 cup brown rice
• 1oz of peas w/ 1 tbs. olive oil
= 37.8 of protein, 45.8g of carbs, 14g of fats

Meal 7, 7:30PM
• 1 oz of peanuts
• 250mL of skim milk
• 1 scoop of whey
= 34.7g of protein, 18.1g of carbs, 14.1g of fats

Meal 8, 10PM
• 1 cup 2% cottage cheese
• 1 oz. walnuts
• 2 fish oil caps
= 26g of protein, 8g of carbs, 18g of fats

Totals:
Protein: 306.4g
Carbs: 333.6g
Fat: 75.4g
Calories: 3,200-3,600

 

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[size=+2]Training​

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There are lots of Workout Programs you can follow now. They got Max O/T, HST, DOGGCRAPP, etc... I never has followed a Program yet, but I do look into them, I have found the best thing is what works for you. If you’ve been workingout for a few years, you should know what you respond to best, I suggest you follow what works for you, create it and stick to it.

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Sets & Reps[/size]​

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Bigger Muscle Groups
- Chest
- Back
- Thighs

For Bigger Muscle Groups, I suggest 10-12 sets for beginners and 12-15 sets for Novice to Advanced Bodybuilders.
For Reps, I suggest 2-3 sets of warm-ups, do 20-25 reps. Then do the heavy sets about 3-5 of 12-4 reps.

Smaller Muscle Groups
- Calves
- Abs
- Forearms
- Biceps
- Triceps
- Deltoids
- Traps

For Smaller Muscle Groups, I suggest 6-10 sets for Beginners and 10-12 sets for Novice to Advanced Bodybuilders.
For reps, I suggest doing 12-6 reps.

If your a Advanced Bodybuilder, I would incorporate Super-Sets, and Rest-Pause. I usually do 2-3 Super Sets per workout and 1-2 Rest-Pause Sets aswell.

I have a Workout Plan I have put together for a Beginner Bodybuilding schedule.

www.leehayward.com/art5.htm
Read the following Article and look at the exercises at the bottom of the page.

The Split
Day #1: Workout 1
Day #2: Workout 2
Day #3: Rest
Day #4: Workout 1
Day #5: Workout 2
Day #6: Rest/Cardio
Day #7: Rest

Cardio for the schedule:
Cutting, I suggest doing 3-5 sessions of 45-60 minutes a week.
Bulking, I suggest you don’t do Cardio when you Bulk. But you can do some Low-Intensity Cardio for a few minutes if you want.
Maintenance, I suggest only doing what you need to do to burn the amount of Calories to make sure you keep Maintenance.
Cardio Article: High Intensity vs. Low Intensity

Another routine to do for more Advanced Bodybuilders. It also has a Diet with it to follow.
The Routine:
12 Week Strength Training Program
The Diet:
Bulking Diet

This routine is Also Know As...Squats and Milk.

Rest
Rest is one of the most important things in Training.

Moderate Heavy Weights: 2-3 minutes inbetween each set.
Heavy Weights: 3-5 minutes inbetween each set.

Make sure not to workout 3 times in a row without rest inbetween.
The routine ^^ gives you plenty of rest for muscle growth.

Rest: Believe it or Not, When resting is when you grow muscle!

Reason for resting between sets?
Because, the time will not lose your pump and will allow you to lift heavier weight, then lighter weight with lower weights.
The logic behind the rest is to add more stress, which more stress comes from more weight, just taking less time with less weight will tire out your muscle. Not putting the right stress on it.

When doing heavy compound exercises, do 2-3 minutes of rest.
When doing heavy isolation exercises, do 1-2 minutes of rest.

When doing light compound exercises, do 1-2 minutes of rest.
When doing light isolation exercises, do 30-90 seconds of rest.

Those are pretty general, when doing real heavy weights, take 2-3 minutes of rest and when doing moderately heavy weights, take 1.5-2 minutes of rest.
And when doing light weight, take 30-90 seconds.

I just like going when ready.

Another good idea is to have a training buddy and do on and off training.
Were you do a set, then your friend does a set and that's your rest time, works well.

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Supplements[/size]​

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Bodybuilders are always depedning on Supplements to help there growth. But they always seem to over rule there Diet.

Beginning Supplements
But all you need for basic supplements is:

• Protein Powder
  Intake: 2-3 scoops (servings) a day, 1 scoop pre-workout and 2 scoops post-workout.
  Brand: Optimum Nutriton's 100% whey protein

• Multi-Vitamin
  Intake: 2x times a day, 1 at breakfast and 1 at lunch time.
  Brand: Centrum Silver or One-A-Day Men's

• Essential Fatt Acids
  Intake: Find a EFA supplement that has about 1g of Omega's in each pill or serving of liquid or more.
  Take in 2g of each Omega, Omega-3, Omega-6, and Omega-9. That totals up to 6g of Fatty Acids a day.
  Brand: Find a good Flax Seed oil pill or liquid. Or Fish Oil pill or liquid. But one of my favorites combined in one is: Udo' Oil, it's expensive, but worth it.

Later on after a few months into training you can also try Creatine But not till later.
Intake: 5g a day for 3 months, then cycle off for 2 weeks, then back on 5g a day.
Brand: EAS Phosphagen Monohydrate powder

• Amino Acids
  Intake 3-4 servings a day before and after Workout.
  Brand: SciVation Xtend

When you feel you want to make a step up to NO2 for recovery and you got money, try it. But I don’t really recommend it.


Resources:
Lee Hayward's Site

Exercise Guides:
Bodybuilding's Exercise Guide
ExRx Exercise Guide

Great Sources for Bulking Articles:
Bulking Articles

Great Sources for Cutting Articles:
Cutting Articles

 

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Ok guys.

I posted this up in a few other Bodybuilding forums.

I thought I would post it at this board for some information concerning Diet, Training, and Supplements.

Tell me if you like it.

 

[TheOak84]

oats in a shake..

what the...

 

[Peaked]

oats in a shake..

what the...

Yep, I usually don't do it, but easy way to get it down.

 

[mehtadog]

im 5'11 , 187 18%bf. whats a good calorie deflict. ill go as hard as i have too

 

[mrhoon]

Originally posted by OAK
oats in a shake..

what the...

Seriously, I really don't like oatmeal or Flax seeds. But in a shake they go right down. No prob.

 

[jcastyo]

thanks bro, very informative post.

I am on about 55-60%C/25-30%P/10-15%F ratio diet, I see that you have 40%C/40%P/20%F ratios, is that better for building lean muscle.

jc

 

[TheOak84]

thanks bro, very informative post.

I am on about 55-60%C/25-30%P/10-15%F ratio diet, I see that you have 40%C/40%P/20%F ratios, is that better for building lean muscle.

jc

my guess is it depends on how good ur metabolism is.

somepeople can eat alot of fat, and not get fat.

others cant

 

[Guinness5.0]

These ratios fall under the category of dieting minutia- it ain't that important. It's just a matter of whether you have caloric deficit or caloric surplus. It would take extreme circumstances (like tweaking the diet of someone eating practically all simple carbs) to make calorically equal diets produce different results simply by skewing macronutrient ratios.