Any Nutrition Experts or Personal Trainers?

[Moser]

Not goin to go into details but Iwe also studied like you have. The best book Iwe ever bought is this:

http://www.hormonalfitness.com/Natur...hancement.html

This is no jadda-jadda bullshit but based on science. As it sais he has used 1700 references in this book. Buy it and you will not regret. He also sell some other shit but its only this book that is really interesting and leet. You will learn alot and its well-written and witty also.

I like you have tried alot of stuff and trained on and off. Now I am more moderate with training but Im only ON since this diet and training I am able to live with.

Other than that, train heavy and focus on squat,deadlift,benchpress etc. Sqrew diddily exercises. I would also suggest to put cardio far from weightlifting. Ie if you train weights in the morning you do cardio in the evening.

Also I think weightlifting 6 times a week is insane unless you are loaded with juice like ronnie coleman. Any moral man gets overtrained pretty fast that way. Not to mention sick of training.

[Stryker]

Originally Posted by mojorisin

...do me a favor and stay away from things like creatine ...

I thank you for your reply, but could you elaborate on the creatine warning? I have read articles for years, and done web research, and know that it became popular when Mark Mcguire hit his 70 homeruns, and everyone cried foul because little was known about it. But since then, it has been refined time and time again, and is a part of millions of weightlifting individuals.

Did you hear something else?

[fluske]

you are doing to much cardio,and to much lifting ..
eat more..5/6 meals a day,you want to jack up your metabolism
ive studied physical education,and worked out (bodybuilding/boxing) for about 20 years

of all the suplements ive used (read ...all ) creatine was the only 1 that actually did something for me(outside of roids)

go check this info out regarding cardio

http://forum.bodybuilding.com/showthread.php?t=747976

http://www.townsendletter.com/FebMar...rmonal0207.htm

and the e-book i think is best ever about nutrition is " burn the fat,feed the muscle"
written by tom venuto

if you are just starting to work out again stick with the basics..squat/deadlift/bench/dips/chins

check this info out..its bill stars routine 5x5....it works


http://www.geocities.com/elitemadcow...odized_5x5.htm

and if you have worked out this way for couple months..try some more periodization..go here...

http://www.hypertrophy-specific.com/hst_index.html

gl

[CycoKick]

Stryker,

I know a bit

U want to gain muscle?
Lose weigth?
Gain Endurance?

Explain and ill advice

Btw 18 eggs a day, is NOT good..

[CycoKick]

Ill post a nutrition list which is written by Mr India, Whom i actually met, Rehan Jelali And he is in GOOD shape..


BTW if u will use proteins which u ofc should if u build muscle, Use Muscletech produtcs,

Articles Written by Rehan Jalali
Nutrition Articles
Superior Nutrition for Fitness Success
It's almost approaching. You know, that time of the year when everyone makes their new year's
resolutions. Guess what the number one new year's resolution has been for the past 20 years? You guessed
it, to lose weight and/or get in better shape. But do all diets work? How can food intake be modified to
achieve different goals? How does eating for weight gain differ from eating for fat loss? We here are
tsrf.com want to offer the 'New Years Resolution Solution"-- a customized approach to eating for different
fitness goals.
To build your best body ever, it takes a combination of proper nutrition, training, and supplementation with
nutrition being the most important of the three. The problem is figuring out how to eat properly for
different goals. To start the discussion about eating food for various fitness goals, it is important to review
the components of food and their effects in the body. Whole foods provide protein, carbohydrates
(including sugar and fiber), and fat (including saturated and essential fatty acids).
Protein
It is the building block of muscle and amino acids are the building blocks of protein. Protein provides four
calories per gram. There are essential amino acids (you must get these from the diet as your body cannot
produce these---hence essential) and non-essential amino acids. There are various types of proteins such as
enzymes, peptide hormones like insulin, structural proteins, transport proteins, and immunoproteins (also
known as immunoglobulins). Many research studies indicate that exercising individuals have higher daily
protein requirements than sedentary individuals and that exercising actually increases the need for protein.
Since protein helps build muscle, it can actually help speed up the metabolism because it takes
energy/calories to maintain that lean muscle mass at rest. This may allow you to lose more fat.
Quality sources of food protein

•

Egg whites

•

Chicken breast

•

Sirloin steak

•

Top round steak

•

Turkey breast

•

Tuna fish

•

Halibut

•

Salmon

•

Cod

•

Orange Roughy

•

Skim Milk

•

Non-fat yogurt

•

Black beans

Carbohydrates
They are the major source of energy for most humans. Carbohydrates also provide 4 calories per gram.
There are various types of carbohydrates such as simple sugars, complex carbohydrates, and dietary fiber.
The glycemic index is a rating of carbohydrates and their effect on blood sugar levels. The higher the
glycemic index of a certain carbohydrate, the greater the blood sugar response after eating it. High blood
sugar responses to foods can cause fat storage to occur and cause "yo-yo" energy levels. Consuming
dietary fiber can lower the glycemic rating of carbohydrates. Carbohydrates are stored in the body as
glycogen in the liver and mainly in muscle tissue. Eating lower glycemic index carbohydrates can allow
for a steady release of energy and help keep blood sugar levels stable. Fruit is very interesting in that it
provides a form of carbohydrate called fructose. This is a low glycemic carbohydrate but since it is
metabolized primarily in the liver it can slow down metabolism and may cause fat storage to occur if eaten
in excess.
Quality sources of Carbohydrates
Complex
Oatmeal
White potato
Yam
Sweet potato
White rice
Brown rice
Rice cake
Whole wheat pasta
Wheat bread
Grape nuts
Black beans

Fibrous
Asparagus
Broccoli
Cabbage
Cauliflower
Corn
Green Beans
Peas
Tomato
Cucumber
Lettuce

Simple
Apricot
Banana
Grapefruit
Orange Juice
Apple Juice
Pear
Raisins
Grapes
Strawberries
Peaches
Fats
After being indoctrinated by nutritionists and so-called diet gurus for most of the 70’s and 80’s about the
evils of dietary fat, we are now learning all of their benefits, especially for exercising individuals and
athletes. Fat provides 9 calories per gram. There are saturated fats (the ones you want to avoid because of
their detrimental effects in the body) and essential fatty acids--omega 3 (alpha-linolenic) and omega 6
(linoleic) cannot be made by the body and are necessary for life (no EFA's..no life--capish). They must be
taken in through foods or supplementation. Some of the positive benefits of EFA's include: decreased
catabolism and increased growth hormone secretion, improving the action of insulin, enhancing oxygen
utilization and energy transformation required for optimal performance, decreasing total serum cholesterol
and increasing HDL, improving testosterone production, supporting liver function and enhanced immune
function, and improving the condition of hair and nails as well as increased nitrogen retention. These are
all great effects for individuals on a diet and fitness program.
Sources of Quality Essential Fats
•

All natural peanut butter

•

Sunflower seeds (unsalted)

•

Walnuts

•

Almonds

•

Olive oil

•

Sunflower oil

•

Flax seed oil

•

Peanuts

General tips to remember when following a sound Fitness program
1. Be consistent - It is important to follow a diet plan for several months on a consistent basis.
2. Drink plenty of water daily - Try consuming 3/4-1 gallon of water daily, especially if
strenuously exercising. Seventy percent of your body is water and water helps get rid of
toxins in the body, transport nutrients, and helps healthy skin function.
3. Eat slowly and choose appropriate portion sizes - Overeating is one of the main reasons
people cannot lose weight.
4. Eat 5-6 small meals daily - Eating smaller meals more frequently throughout the day can help
increase metabolic rate (allowing you to help burn more fat), stabilize blood sugar levels
(which is important for sustained energy levels throughout the day), and improve nutrient
absorption.
5. Eat more in the morning and decrease caloric intake, especially carbohydrates as the day
progresses- The metabolism slows down as the day progresses so eating smaller meals at
night and limiting carbohydrate intake at night can be a very positive step towards fat loss.
6. Plan your meals ahead of time - If you fail to plan, then you plan to fail.
7. Exercise- The effects of a good nutrition program can be greatly magnified with as little as
three-four short workouts per week.
8. Make better bad choices - For example, instead of regular potato chips, have the baked
version instead. Or instead of regular ice cream, have some non-fat yogurt. Try the low/non
fat versions of salad dressings and dairy products instead of the full fat versions.
9. Make a commitment and stick to it by setting realistic goals- This puts positive pressure on
individuals to help them achieve fitness success.
10. Execute- Only YOU can determine YOUR own success.
Nutrition programs for various goals
Gaining weight and strength:
To achieve this goal it is important to eat more calories than you are expending. Limiting cardiovascular
activity and performing mainly weight training is also helpful. Consume 16 calories per pound of body
weight. For example, if you are 150 lb. male, you will need to consume at least 2400 calories daily broken
into 5-6 small meals throughout the day. You will need to eat a diet with a ratio of 50% carbohydrates,
25% protein, and 25% fat. So here's how it breaks down:
•

150 lb. male requires 2400 calories daily to gain weight

•

50% carbohydrates=2400 x .50= 1200 total calories from carbohydrates

•

1200 calories of carbohydrates / 4 calories per gram of carbohydrates= 300g carbs daily.

•

25% protein = 2400 x .25= 600 calories total calories from protein daily

•

600 calories of protein/4 calories per gram of protein = 150 g protein daily

•

25% fat = 2400 x .25=600 total calories from fat daily

•

600 calories of fat/ 9 calories per gram of fat = about 67 g fat daily.

Sample Diet
Losing weight and toning
To lose body fat it is important to consume less calories than you are expending daily. Avoiding simple
sugars is beneficial. Try to eat smaller meals in the evening consisting of quality protein and fibrous
carbohydrates (for example: a chicken breast garden salad with non-fat dressing). Performing
cardiovascular work (such as a brisk walk or bike ride) 3-4 times a week, preferably first thing in the
morning, can be very helpful. Consume 10 calories per pound of body weight daily with a daily food ratio
of 45% protein, 40% carbohydrates, and 15 % essential fat.
So using the same calculations above this equates to the following for a 150 lb. female looking to lose
weight:
•

1500 daily calories

•

168 g protein

•

150 g carbohydrates

•

25 g essential fat

Sample Diet
Building muscle and losing fat
To gain muscle and lose fat, it is important to consume around 12 calories per pound of body weight daily.
A good macronutrient ratio to follow is 40% protein, 40% carbohydrates, and 20% essential fat.
This equates to the following for a 150 lb. male:
•

1800 daily calories

•

180 g protein

•

180 g carbohydrates

•

40 g essential fat

Sample Diet
Improving immune system
Here are some tips to strengthen the immune system:
1. Eat plenty of vegetables, especially uncooked tomatoes - Vegetables contain phytonutrients
that have a powerful impact on the immune system. Tomatoes contain lycopene which helps
support positive immune function.
2. Avoid saturated fats and consume essential fatty acids- Saturated fats can damage immune
function while essential fatty acids can help improve immune function.
3. Avoid excess simple sugars- Sugars can inhibit white blood cells in their attempt to destroy
bacteria.
4. Eat non-fat yogurt- This provides components ("friendly bacteria") which can actually help
fight bacterial infections.
5. Decrease stress - Stress can weaken immune function because it tends to increase the
hormone cortisol which can have negative implications on the immune system. In a landmark
study published in the New England Journal of Medicine, psychologist Sheldon Cohen, of
Carnegie Mellon University, gave 394 people a questionnaire designed to quantify the amount
of stress they were under. He then exposed them to nose drops containing cold viruses. About
90 percent of the stressed subjects (vs. 74 percent of those not under stress) caught a cold.
According to Dr. Cohen, the findings suggest that stress-triggered changes in the immune
system may create greater vulnerability to infection. He advises taking better care of yourself
than you would usually when you know you’re under stress. Meditation, warm baths and a
good eight hours of sleep a night will build the immune system and reduce stress.
6. Take Whey Protein- Supplementing your diet with whey protein (around 80 grams a day)
may rev up your immune system, thus making it less likely you’ll catch a cold. One study out
of McGill University (in Canada) revealed that the immune-boosting action of whey was due
to the overall amino acid makeup—whey contains just the right amino acids in the right
concentration. In addition, whey contains a minor protein fraction called lactoferrin, which
appears to be a powerful immune-system stimulator. A high quality whey protein isolate
supplement with a good microfraction ratio could be very useful during flu season.
7. Take an L-Glutamine supplement: The amino acid glutamine is an important fuel for some
cells of the immune system. During times of disease, stress, and extreme exercise, certain
parts of the body demand so much glutamine that the body can’t manufacture enough. In
these instances, taking two-three grams of glutamine three times a day could stimulate your
immune system and help you ward off viruses.
8. Take Antioxidants- Antioxidants are a class of chemical compounds (many are vitamins) that
attack substances in your body known as "free radicals." It is suspected that free radicals are
involved in immune deficiency, among other things. Some of the most effective antioxidants
that may be of help are Vitamin C (1 gram/day), Vitamin E (400 IU to 1,000 IU/day), betacarotene
(100 mg to 200 mg/day), N-acetyl-cysteine (NAC, 400 mg to 1,200 mg/day),
selenium (100 mcg to 200 mcg/day), grape seed extract (50-100 mg daily), lycopene (10-20
mg daily) and alpha-lipoic acid (100 mg to 300 mg/day).
In future columns, we’ll look at dietary supplements including protein bars and drinks for these and other
specific goals.
Now that you have some direction in terms of what to eat for your specific fitness goals, it’s time to
implement

and walk the walk to fitness success!!

[Stryker]

Originally Posted by CycoKick

Stryker,

I know a bit

U want to gain muscle?
Lose weigth?
Gain Endurance?

Explain and ill advice

Btw 18 eggs a day, is NOT good..

1 whole egg, 17 whites. I stated Ive done my homework

I also had the pleasure of talking to a couple experienced trainers in person, so im fairly set now. Info is always welcome of course, and thank you for yours

[mojorisin]

Originally Posted by Stryker

I thank you for your reply, but could you elaborate on the creatine warning? I have read articles for years, and done web research, and know that it became popular when Mark Mcguire hit his 70 homeruns, and everyone cried foul because little was known about it. But since then, it has been refined time and time again, and is a part of millions of weightlifting individuals.

Did you hear something else?

I started doing some research on this drug when my perfectly healthy 25 year old bro in law had a heart attck from it. It effects all people in different ways but I would not use it untill you have a doc's ok first.

It causes undue stress on your heart by elevating your blood pressure...in some cases like my bro in laws..just a tad too much for his heart to handle.

If you remember all of the hype about effedra..or however you spell it lol, same concept. Every person is affected differently. He is your average male, trying to add some body mass, some muscle, you know..nothing too crazy but some definition. More importantly he had no previous heart conditions.

Im not saying this would happen to you, of course, but I am saying, if you are going to use it, plz have a doc or a PT check you out first. Also be sure to monitor yourself alot closer when you do take this. Stay on top of your heart rate and watch for subtle signs like the color of your fingernail beds etc etc.

You, more than anyone will know when something is wrong so just listen to your body. Good luck with your training


BTW... the bro in law is fine...still annoying as ever

Oh and this happend before the whole mark mcguire brew ha ha