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Little Rage
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Came across this from an older magazine. I shortened it some (down to 56), but kept all the important rules to remember.
1. Take in plenty of protein: at least 1g per lb of bodyweight.
2. Don't overdose on protein. No more than 2g per lb of bodyweight. Excess protein will simply be broken down and burned as energy or stored as body fat. It is difficult for your body to break down b/c it's a complex molecule, so it's an inefficient source of energy.
3. Take in plenty of carbs for energy. Carbs are chains of glucose molecules and the body can easily absorb sugar for energy. It's easy for you body to fuel itself, sparing protein and fats for their more specific nutritional use.
4. Emphasize complex carbs. They are easily digested and slow burning, so less chance of having them being stored as body fat. Strive for 3g per pound of bodyweight. (Vegetables, pasta, potatoes, rice, yams, oatmeal)
5. De-emphasize simple carbs. Except after workouts. They can be rapidly absorbed especially in liquids. Significant quantities of simple carbs provide the release of insulin which is desired after a workout buy not at other times, because in can encourage the body to store these sugars as body fat.
6. Limit saturated fats and avoid trans fats. Trans fats are commonly found in processed foods such as crackers, cookies and other baked goods.
7. Consume healthy fats. Look for foods with unsaturated fats especially monounsaturates. Omeaga-3 fatty acids, found in fish and flaxseed oils, are important for creating a favorable hormonal environment for building muscle tissue.
8. Drink at least 1gallon of water a day. Keeping your body well hydrated benefits everything from protein synthesis to digestion. Also a critical source of minerals.
9. Up your fiber. Strive to take in 30g a day.
10. Lean meat for muscles. Turkey, chicken, beef and other meats have complete proteins, meaning they contain all the amino acids that you body needs.
11. Eat fatty and low-fat fish. Salmon and sardines are excellent sources of omega-3 fatty acids, which support the immune system and assist with muscle recovery and growth, in addition to many other benefits.
12. Eggs are excellent for protein. Easy-to-cook, easy-to-consume. Use the yolks when you want the benefits of various fats, lecithin and other nutrients.
13. Dairy is versatile. Nonfat milk is cheap and readily available source of protein, calcium and other nutrients. Cottage cheese is the casein fraction of milk and an outstanding bodybuilding protein. Unsweetened yogurt is also a good source of protein.
14. Use grains and starches as appropriate. Some people can eat them every day with little consequence others can't, pay attention to how they affect your physique.
15. Eat vegetables every day. Strive for 5-6 servings, they provide bulk and fiber.
16. Fruit provides nutrients and fiber. Good source of fiber, carbs, antioxidants and numerous other nutrients. Try to take in 2 or more pieces a day.
17. Fatty food provides many bb benefits. Healthy fats are essential for optimizing growth, recovery, mood and even fat loss.
18. Use supplements intelligently. They are not magic pills.
19. Use protein supplements. Take one at least once a day. Easy to add extra protein.
20. Take glutamine. Take 10-40g a day. Known for its immunity-enhancing properties, it is not only one of the most prevalent aminos in the body, but also one of the most important for bodybuilders.
21. Take creatine. Helps with faster recovery from intense weight training, decreased post exercise muscle soreness and increases in muscle mass. Take 5g a day.
22. Take multivitamin/multimineral pack. Take in morning.
23. Mix your antioxidants. A good cocktail has an anticatabloic effect by quenching free radicals formed during and after intense exercise. 400-800 IU of vit. E: 500-1000mg of vit. C: 200 mcg of selenium from selenium yeast.
24. Use thermogenics intelligently
25. Add arginine. Studies suggest it speeds wound healing, which isn't too far removed from what happens in the body after a workout. It also improves blood flow and enhances the growth of muscles lengthwise. May also enhance immune function in athletes, especially when combined with glutamine.
26. Maximize your minerals. Take extra calcium and magnesium.
27. Try tyrosine. Taking 1-4g of it early in the day is recommended. It was shown to increase performance under stress. It is a precursor to fat-burning hormones that stimulate norepinephrine.
28. Take ZMA. Helps with improved recovery due to enhanced sleep efficiency and increased anabolic hormone levels, as well as greater gains in muscle strength and power. Take on empty stomach before bedtime.
29. Repair with glucosamine and chondroitin. Glucosamine is the major building block of the solid parts of cartilage. Chondroitin is a major component of connective tissue, especially cartilage.
30. BCAA's. Help with energy production, fat burning, muscle growth and recovery. Take 3-6g a day.
31. Vit C can revitalize you. It is a powerful antioxidant that helps in the synthesis of hormones, amino acids and collagen. It also protects immune system cells from damage and allows them to work more efficiently. The body cannot store vit C so it must be frequently supplemented. Take 500-1000mg a day.
32. Vitamin E is excellent. It acts as a preservative that prevents many substances from destructive breakdown in the body. It also prolongs the life of red blood cells and is necessary for the proper use of oxygen by the muscles. Take 400-800 IU per day.
33. Go for green tea.
34. Eat a large breakfast. It jump-starts your metabolism, providing you with the calories and nutrients you need.
35. Eat several meals a day. At least 5 per day.
36. Take in protein at each meal. Easier to reach your goals of total protein per day, also the constant stream of aminos this provides will help prevent your body from burning muscle tissue.
37. Add small preworkout meal. Studies show, small meal, preferably liquid, taken 15-20min prior, may aid post workout recovery. Try to keep to 200 calories or less. Around 20-30g protein. And 25g carbs, so digestion doesn't interfere with your workout.
38. Take simple carbs and protein post training. At his pt, your body needs carbs, 50-100g depending on size, to replenish glycogen stores depleted by weight training and to increase water uptake and protein synthesis. By adding 20-50g of protein immediately after a workout, you provide your body with the raw building materials for repairing and constructing new muscle mass. Protein shake with simple carbs is ideal b/c easily digested.
39. Take creatine post workout. Take 3g immediately after workouts. The muscles you trained will absorb creatine at a faster-than-normal rate.
40. Take glutamine post workout. Add 5g powders to post workout shake. It has a muscle cell-volumizing effect that shuts down protein-destroying enzymes that become active when you're dieting, reducing muscle catabolism and helping you retain a pump even on strict eating plan. It also nourishes muscle, gut and immune cells directly, reducing protein loss.
41. Eat a large solid-food meal shortly after a posttraining meal. Consume significant quantity of complex carbs at this meal (100g or more)
42. Reduce carb consumption at later meals.
43. Boost protein before bed. One of best ways to prevent your body from tapping into muscle stores for energy. 30-50g before sleep, especially protein shakes.
44. Force-feed. When you need that extra size you need those extra calories and sometimes that means force-feeding yourself. Make it easier with protein shakes.
45. Never go hungry. This is a warning sign of the need for food energy.
46. Avoid junk foods and processed foods.
47. Schedule cheat days. They aren't just for mental health. They’re important for your physiological system as well. Try to limit to once a week then to once a month.
48. Cycle between high- and low-carb days. Excellent way to keep your metabolic rate up and your body burning fat is to change the amount of carbs you eat on a daily basis. Schedule a higher-carb day after every 3-5 low-carb days.
49. Use rest days as nutrition days. Don't take in more calories than you need. Focus on lean protein and quality complex carbs.
50. Plan ahead. Prepare meals the night before and so on.
51. Increase calories gradually when entering mass-building phase.
52. Choose protein sources that work best for you. Individual bodies handle foods differently.
53. Reduce unwanted fat during cooking. Grilling is better than frying.
54. Use condiments wisely. Mayo is loaded with saturated fats and best skipped entirely. Some condiments, such as mustard, are generally low in calories and high in flavor, making them ideal for cooking or enhancing taste.
55. Substitute salt. Keep intake moderate to low. Many places offer a mix of regular table salt and potassium chloride, which tastes the same. Potassium chloride doesn't cause bloating, and it boosts muscle cell volume, and lowers blood pressure.
56. Avoid Alcohols.
1. Take in plenty of protein: at least 1g per lb of bodyweight.
2. Don't overdose on protein. No more than 2g per lb of bodyweight. Excess protein will simply be broken down and burned as energy or stored as body fat. It is difficult for your body to break down b/c it's a complex molecule, so it's an inefficient source of energy.
3. Take in plenty of carbs for energy. Carbs are chains of glucose molecules and the body can easily absorb sugar for energy. It's easy for you body to fuel itself, sparing protein and fats for their more specific nutritional use.
4. Emphasize complex carbs. They are easily digested and slow burning, so less chance of having them being stored as body fat. Strive for 3g per pound of bodyweight. (Vegetables, pasta, potatoes, rice, yams, oatmeal)
5. De-emphasize simple carbs. Except after workouts. They can be rapidly absorbed especially in liquids. Significant quantities of simple carbs provide the release of insulin which is desired after a workout buy not at other times, because in can encourage the body to store these sugars as body fat.
6. Limit saturated fats and avoid trans fats. Trans fats are commonly found in processed foods such as crackers, cookies and other baked goods.
7. Consume healthy fats. Look for foods with unsaturated fats especially monounsaturates. Omeaga-3 fatty acids, found in fish and flaxseed oils, are important for creating a favorable hormonal environment for building muscle tissue.
8. Drink at least 1gallon of water a day. Keeping your body well hydrated benefits everything from protein synthesis to digestion. Also a critical source of minerals.
9. Up your fiber. Strive to take in 30g a day.
10. Lean meat for muscles. Turkey, chicken, beef and other meats have complete proteins, meaning they contain all the amino acids that you body needs.
11. Eat fatty and low-fat fish. Salmon and sardines are excellent sources of omega-3 fatty acids, which support the immune system and assist with muscle recovery and growth, in addition to many other benefits.
12. Eggs are excellent for protein. Easy-to-cook, easy-to-consume. Use the yolks when you want the benefits of various fats, lecithin and other nutrients.
13. Dairy is versatile. Nonfat milk is cheap and readily available source of protein, calcium and other nutrients. Cottage cheese is the casein fraction of milk and an outstanding bodybuilding protein. Unsweetened yogurt is also a good source of protein.
14. Use grains and starches as appropriate. Some people can eat them every day with little consequence others can't, pay attention to how they affect your physique.
15. Eat vegetables every day. Strive for 5-6 servings, they provide bulk and fiber.
16. Fruit provides nutrients and fiber. Good source of fiber, carbs, antioxidants and numerous other nutrients. Try to take in 2 or more pieces a day.
17. Fatty food provides many bb benefits. Healthy fats are essential for optimizing growth, recovery, mood and even fat loss.
18. Use supplements intelligently. They are not magic pills.
19. Use protein supplements. Take one at least once a day. Easy to add extra protein.
20. Take glutamine. Take 10-40g a day. Known for its immunity-enhancing properties, it is not only one of the most prevalent aminos in the body, but also one of the most important for bodybuilders.
21. Take creatine. Helps with faster recovery from intense weight training, decreased post exercise muscle soreness and increases in muscle mass. Take 5g a day.
22. Take multivitamin/multimineral pack. Take in morning.
23. Mix your antioxidants. A good cocktail has an anticatabloic effect by quenching free radicals formed during and after intense exercise. 400-800 IU of vit. E: 500-1000mg of vit. C: 200 mcg of selenium from selenium yeast.
24. Use thermogenics intelligently
25. Add arginine. Studies suggest it speeds wound healing, which isn't too far removed from what happens in the body after a workout. It also improves blood flow and enhances the growth of muscles lengthwise. May also enhance immune function in athletes, especially when combined with glutamine.
26. Maximize your minerals. Take extra calcium and magnesium.
27. Try tyrosine. Taking 1-4g of it early in the day is recommended. It was shown to increase performance under stress. It is a precursor to fat-burning hormones that stimulate norepinephrine.
28. Take ZMA. Helps with improved recovery due to enhanced sleep efficiency and increased anabolic hormone levels, as well as greater gains in muscle strength and power. Take on empty stomach before bedtime.
29. Repair with glucosamine and chondroitin. Glucosamine is the major building block of the solid parts of cartilage. Chondroitin is a major component of connective tissue, especially cartilage.
30. BCAA's. Help with energy production, fat burning, muscle growth and recovery. Take 3-6g a day.
31. Vit C can revitalize you. It is a powerful antioxidant that helps in the synthesis of hormones, amino acids and collagen. It also protects immune system cells from damage and allows them to work more efficiently. The body cannot store vit C so it must be frequently supplemented. Take 500-1000mg a day.
32. Vitamin E is excellent. It acts as a preservative that prevents many substances from destructive breakdown in the body. It also prolongs the life of red blood cells and is necessary for the proper use of oxygen by the muscles. Take 400-800 IU per day.
33. Go for green tea.
34. Eat a large breakfast. It jump-starts your metabolism, providing you with the calories and nutrients you need.
35. Eat several meals a day. At least 5 per day.
36. Take in protein at each meal. Easier to reach your goals of total protein per day, also the constant stream of aminos this provides will help prevent your body from burning muscle tissue.
37. Add small preworkout meal. Studies show, small meal, preferably liquid, taken 15-20min prior, may aid post workout recovery. Try to keep to 200 calories or less. Around 20-30g protein. And 25g carbs, so digestion doesn't interfere with your workout.
38. Take simple carbs and protein post training. At his pt, your body needs carbs, 50-100g depending on size, to replenish glycogen stores depleted by weight training and to increase water uptake and protein synthesis. By adding 20-50g of protein immediately after a workout, you provide your body with the raw building materials for repairing and constructing new muscle mass. Protein shake with simple carbs is ideal b/c easily digested.
39. Take creatine post workout. Take 3g immediately after workouts. The muscles you trained will absorb creatine at a faster-than-normal rate.
40. Take glutamine post workout. Add 5g powders to post workout shake. It has a muscle cell-volumizing effect that shuts down protein-destroying enzymes that become active when you're dieting, reducing muscle catabolism and helping you retain a pump even on strict eating plan. It also nourishes muscle, gut and immune cells directly, reducing protein loss.
41. Eat a large solid-food meal shortly after a posttraining meal. Consume significant quantity of complex carbs at this meal (100g or more)
42. Reduce carb consumption at later meals.
43. Boost protein before bed. One of best ways to prevent your body from tapping into muscle stores for energy. 30-50g before sleep, especially protein shakes.
44. Force-feed. When you need that extra size you need those extra calories and sometimes that means force-feeding yourself. Make it easier with protein shakes.
45. Never go hungry. This is a warning sign of the need for food energy.
46. Avoid junk foods and processed foods.
47. Schedule cheat days. They aren't just for mental health. They’re important for your physiological system as well. Try to limit to once a week then to once a month.
48. Cycle between high- and low-carb days. Excellent way to keep your metabolic rate up and your body burning fat is to change the amount of carbs you eat on a daily basis. Schedule a higher-carb day after every 3-5 low-carb days.
49. Use rest days as nutrition days. Don't take in more calories than you need. Focus on lean protein and quality complex carbs.
50. Plan ahead. Prepare meals the night before and so on.
51. Increase calories gradually when entering mass-building phase.
52. Choose protein sources that work best for you. Individual bodies handle foods differently.
53. Reduce unwanted fat during cooking. Grilling is better than frying.
54. Use condiments wisely. Mayo is loaded with saturated fats and best skipped entirely. Some condiments, such as mustard, are generally low in calories and high in flavor, making them ideal for cooking or enhancing taste.
55. Substitute salt. Keep intake moderate to low. Many places offer a mix of regular table salt and potassium chloride, which tastes the same. Potassium chloride doesn't cause bloating, and it boosts muscle cell volume, and lowers blood pressure.
56. Avoid Alcohols.
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