This year is going to be a fantastic year I walked passed the mirror today and realized oohhh shiiittt If my body is a temple then it’s time to open the front door and let all these visitors kneel at my alter AahAAggHHHHhhhHHHh..
..Alright so bit of an exaggeration but trust me it will happen.
Right now I’m undertaking Mark Ripptoe’s Starting Strength
which is a beginners program to mastering the core techniques of weight lifting.
While doing it I decided I’d discover a way to eat nutritiously to help me out with my muscle gains
and I came across Precisionnutrition.com – Nice recipes with nutritional content prepared for post-workout.
Along with it there was an Audio program with a bunch of eating tips, I’ve extracted those tips and put them
here for anyone wanting to eat better.
- 1) Feed every 2-3 hours
If we eat every 3-4 hours, not snacks but nutritious food.
It’ll begin to speed your metabolism rate and balances out
your hormonal responses. Hormones do a great job at
burning up muscle tissue and storing body fat.
(Counter intuitive I know)
Eat more often, get more leaner.
- 2) Eat lean protein with each meal
Protein is like the wonder drug for building muscle (besides roids)
inside it you’ll find amino acids which are necessary for recovery,and building muscle mass
It also helps prevent catabolic hormones from breaking down your muscle.
You should eat 20 – 60g of protein in each meal.
How to tell:
Protein the size of your palm is roughly 30g of protein
Find a book on protein or macro-nutrient compositions.
- 3) Eat vegetables each time
Vegetables are very rich in micro-nutrients (vitamins and minerals)
Our diets are often missing out on nutrients and over the course of a lifetime
our bodies actually begin to break it’s self down to provide glutamine and calcium.
That’s why when we are older our bones get more rigid and we get ostio-perosis etc
To balance it out eat vegetables with each meal
Most recommended food: Spinach
- 4) Eat carbs during and after exercise
(Save Fibre and Starchy carbs until after the exercise that day)
- 5) Eat healthy fats everyday
Saturated fats and omega 6’s go unbalanced in the diet – meaning
they compromise most of the diet people usually do. We block arteries
and cause inflimation along with a series of otherhealth problems.
We need more of 2 other types of fats to ensure a good health profile.
Modern saturated fat and Omega 3 acids
- 6) Drink lots of Green tea/Water
Green tea has more health benefits than anything,
It helps to balance out health sugar, helps to prevent cancer,
heart disease and diabetes and a bunch of other stuff.
Replace soda, fruit juice, coke etc – Drink green tea and water instead
or try flavored waters during your transition to drink healthier.
- Eat whole foods instead of just supplements
By ONLY taking suppliments, energy bars, energy drinks, pills etc.
You are ignoring the natural benefits you’d get by eating those foods normally.
Always ensure you eat the whole food first and do not replace it with supplements
(Supplements are an extra once you have a good eating diet)
9) Plan ahead
plan ahead and prepare your meals in advance.
10) Eat a wide variety of food
Don’t just try to replace your meal with Salmon or some ‘Mega food’,
instead balance out your diet with all types of foods
to provide nutrition in each area.
- Eat every 2 – 3 hours
- Eat protein with each feed.
- Eat vegetables each time – Spinach most recommended
- Eat healthy fatsFeel free to break the rules 10% of the time
- Plan all the foods ahead
- Eat a variety of foods
- Replace soda, fruit juice, coke etc out of nutritional plan –
Drink green tea and water instead
- Take fish-oil (omega 3 – fatty)