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+ 40 Nurition Basics for Growth and Fat loss and YOUR Body

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Nutrition Basics for Growth and Fat Loss and YOUR Body

The lack of nutrition can make your cycle or training almost non-productive. I see a lot of guys talk about cycling and training but not too much on nutrition. Knowing the right foods is the most important thing when cycling on and OFF. I stress OFF because this is where the ball is dropped after the PCT. Knowing your body and the right foods to eat is the key to any successful training regimen with or without steroids. We will start with the “Superfoods” that can make it happen for you. Then we will discuss body types and diets and tie it all in together. Let’s talk about the common “Superfoods” and what they do:

Whole Eggs: Excellent source of protein. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your test levels.

Fish Oil (Omega 3): Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day.

Whey and Casien Protein Supplements: Full of quality protein to keep you body with readily amount for muscle recovery and growth factor

Wild Salmon: One of the best sources of omega-3 fatty acids and has high protein
Berries: Strong antioxidants for cancer and they help with hydration as well. Cranberries, raspberries, blackberries, blueberries, etc.

Yogurt: The bacteria in it improves your gastrointestinal health. Get plain low fat yogurt. Eat it with berries & flax seeds.

Flax Seeds: Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. BY the way, I do not use flax seed oil it has an affinity to cause elevation in estrogen levels. I recommend males with Omega 3 and women to use flax seed oil

Extra Virgin Olive Oil: 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

Mixed Nuts: Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight. Any nut qualifies.

Red Meat: Protein, vitamin B12, iron, zinc, creatine, carnosine and even omega-3. Eat steaks & hamburgers from top round or sirloin

Broccoli: High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss

Spinach: One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile

Turkey: If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g

Quinoa: South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality.

Oats: Reduce cholesterol, provide you with low-glycemic index carbs for energy, and high in soluble fiber. I use oatmeal in my protein shakes

Tomatoes: High in lycopene, which prevents cancer. FYI The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes

Oranges: Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

Apples: Pectin in apples helps weight loss by increasing your sense of fullness. Apples are also the strongest antioxidiant after cranberries (eat the peels).

Carrots: Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

Water: Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration. Also keeps your metabolism efficient.

Green Tea: Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee.

There are more but they are most common. Lets talk about body types now…

There are three body types: Ectomorph, Mesomorph, and Endomorph. Which one are you? Lets define them by scientific standard and find out:

Endomorph
An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some cardio activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

Mesomorph
A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet correctly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy. When you are happy with your muscle size simply train to maintain it. Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, but do not overdo.

Ectomorph
Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue. Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities should be kept to a minimum.

It’s important that you get to know your body and the type so that your diet is optimal for your goals

Lets look at a simple diet plan for bulking for myself (205lbs):
You have to eat every few hours so you cannot start meal 1 at 9AM

Meal 1: 10 egg whites and 3 whole eggs=50g protein, 1.5 cup oats
Meal 2: 2 8 oz. chicken breast=50g protein, 1.5 cup mashed sweet potato
Preworkout : 2 scoop whey=approx 50g protein,1 cup oats
Post workout: 2 8 oz. chicken breast=50g protein, 1.5 cup brown rice
Meal 5: 2 6 oz. lean mince/ground beef=50g protein, 1 cup mashed sweet potato, veggies
Meal 6: 2 4 oz. tilapia fillets=50g protein, 1/2 cup brown rice
Meal 7: 2 cans of albacore tuna fish very low sodium in H2O=60g protein, 1 cup oats
Meal 8: Bedtime shake 2 scoops casein=50g protein, 2 tbsp. natural PB

That gives me a total of 360g protein from food sources. The key to me getting my 400g protein minimum is I drink 50g whey protein shakes in between the meals giving me 410g total. This is my sweet spot. Now I vary in the amounts of servings at time but no less on the protein.

A simple cutting diet would be for myself(205lbs):

Meal 1: 5 whole eggs and 4 egg whites
Meal 2: Protein Shake 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar)
Meal 3: 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
Meal 4: Protein Shake 50g Whey Protein with 1.5 tablespoons of All Natural Peanut butter (no sugar)
Meal 5: 8oz Salmon or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
Meal 6: Protein Shake 50g Whey with 1 tablespoon all natural peanut butter or 4 whole eggs and 4 extra whites

For a 250lb+ man:

Meal 1: 6 whole eggs
Meal 2: 8oz chicken with 1/2 cup raw almonds
Meal 3: 50g whey with 2 tablespoons all natural peanut butter
Meal 4: 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5: 50 g whey with 2 tablespoons all natural peanut butter
Meal 6: 6 whole eggs

It takes approximately 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy

The biggest part of the diet is knowing your body and its type. Eating the right kind of foods is the most important aspect in setting your body up for optimal anabolism. Steroids activate this anabolism but your body needs nutrition in order to grow. I hope that I help educate the community on a very important factor that can lead to success of our cycles and when we are off. Nutrition is the key first...Thanks for reading

References provided below for my source research:
http://stronglifts.com/20-super-foods-you-need-to-build-muscle-lose-fat/
http://www.dummies.com/how-to/content/determining-your-body-type.html
http://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph...
http://www.self.com/fooddiet/2010/03/20-superfoods-slideshow#slide=1
http://www.bodybuilding.com/fun/becker.php?Q1=2&Q2=1&Q3=1&Q4=1&Q5=2&Q6=1...

LynnsFinest's picture

Great post good info I’ll use it in meal plans I already have to help up protein cal intake.

Mikky75's picture

Great read some quality info there that should help cheers

osama's picture

Great post
Thanks in advance

kibby's picture

BIG BUMP!!!!!

Owes a Review × 1
mindset's picture

Edited. some good advice from another member has me lined out

Sessionix's picture

Great post

kibby's picture

BUMP!!!!!

Fantastic info and a grate read!!!!!

Owes a Review × 1
rawmustard's picture

The Bible of foods. This helped me out a lot the last 4 months.

Juicejunkiemonkey's picture

Very informative thank u

Draconiaous's picture

Excellent nutritional post. Thank you

yardleynow's picture

This is excellent!

RK77's picture

Awesome article...A+

Jason Bonham's picture

Great information!

cybrsage's picture

Thanks!

BouldersForShoulders's picture

Thats a great read. Thanks. I can now see as an Endomorph where I have been going wrong with some of my training

mightymouse1000's picture

Nice break Down of different types of bodies and how they react to training. EROIDS RULES!!!

alfabet16's picture

Great information to us as guidelines. Thanks for the post

MsNoWeakAces's picture

Thank you for the post. I got much out of it. Keep em coming

Maxjones041's picture

Great one dude !

chaz1219's picture

Thank you for taking the time to post this. I am new here but quickly learning my way around. I will be trying your cutting diet to drop my bf% in preparation for my first cycle.

mattyf's picture

Great info man, but what's the benefit to following a keto diet instead of just a calorie deficit?

bigbadboy141's picture

Looks Bad Ass!

Drift's picture

I used the cutting diet on here and works great. I found my energy down a lil for the first 3 weeks or so but i took Vit B12 and that seemed to help heaps.

uzma's picture

Really informative post........

Hazykronic's picture

Hell yeah bro!!! badass post. gonna try your diet looks legit!!!

Drywallstar's picture

I miss this guy and uncle zewi

rymo199's picture

Thought I knew, now I know more. 3 - 4 days to get into strong ketosis.

rymo199's picture

Thought I knew, now I know more. 3 - 4 days to get into strong ketosis.

Nolan's picture

Awesome stuff

moparshawn's picture

good read.. A ++

okokok84's picture

awesome post

GetBig1981's picture

Awesome post, I will be applying everything ou said. Thanks for droping some knowledge!

cssso's picture

Another great post to know about your body and diet before you cycle !!!

Good work, keep it up

Time To Test's picture

Cdaddy7 I have an very similar diet Taft was made for me. Lots of natural peanut butter plain yogurt apple salmon
whey and casein

ironman86's picture

Very Very informative post bro, i still am not quite sure which i fall under but very informative. Thanks for sharing that.

mopboy70's picture

I love Quinoa. Get a rice cooker and cook that stuff up in batches along with your Chicken Breasts. Prepping is the key to following your diet. Great Article!

Sumatra_Triangle's picture

As a chef I love your diet choices!!! I can see your experience shine through here!!!

Cjplay's picture

The one thing that has help me control my diet is prepping. Sunday night all chicken breast are grilled, eggs boiled, produce washed and cut, and snacks(ie. nuts, cheeses, rice cakes) are portioned. Everything being ready makes less room for error and temptation. Helps the wallet aswell.

Cheatnnature's picture

Killer post bro! What would you recommend to replace eggs?

fastmouth's picture

Great post cdaddy! really simple to follow and I can totally see where im going wrong when compared to ur diet.

so what do u do with the 7 left over yolks every morning lol?

tony stacks's picture

Ill be the first to admit my diet SUCKS! People can say what they want but I firmly believe a bad diet comes down to one thing... Laziness. Ive gained most of my mass with a horseshit diet and cnat help but think where a solid diet would take me gain wise. Its always in the back of my head. Thinking im going to take a crack at the cut plan for 205lbs. Only question i have is on meal 3. I literally hate chicken. Ive eaten so much in that past few years its very hard for me to stomach ED. Do you think a red meat replacement would be ok? (Elk or Bison) Thanks for the thread bro! Great read!