Some personal information and notes on Bodybuilding nutrition.
Bodybuilding Nutrition
Intermittent Fasting
8pm – 2pm next day, no food. Only eat all calories 2pm – 8pm, 6 hour window.
How To Get Vascular, Vascularity
Niacin flush
Carb depletion and eating really clean for 2-3 days and then having something high in fat, carbs and sodium like a steak&potato or some pizza
– Low bodyfat
– Genetics
– Carb load/re-feed
– Increase sodium intake – most liked answer
2 days of high carbs and high water
Arginine tablets. 2000 mg before a workout
Low carb will make your muscles look flat because the glycogen stores are empty in them. Once you carb up, it fills the stores and makes you seem more full.
Low body fat + carbs + water + a little sodium = maximized vascularity!!!
Best source of protein – chicken breast – boneless, skinless
100 grams carbs, low carb day cutting
8 reps – 12 reps for muscle growth
6 reps and below for power
bulk
1 gram protein per pound
1/2 gram fat or 20/30% of weight
My favorite pre workout snack is an apple. Maybe you can opt for some berries Yep, that’s it, and I only a snack if I feel I need a boost.
Post workout, if you are eating a meal within 60-90 minutes after a workout, then just have the meal and make sure it has at least 30 grams of protein along with at least 30 grams of carbs
Leangains.com
2590 calories maintain
If you are eating ample protein, moderate carbs, and strength training, it is highly likely if the number on the scale creeps downward that you are losing only fat while keeping your valuable muscle
cut
300 carbs
60 fat
275 protein
van brah cutting
https://www.youtube.com/watch?v=QlP0gOEvfdw
200 pro x 4 800
250 carb x 4 1000
80 fat x 9 720
2520
tony
200 pro 800
205 carb 820 – 330 refeed the rest the same
50 fat 450
2070
Michael Cory 200 pd person
1 gram protein per pound – 200 x 4 = 800 cal
.4 gram of fat per pound – 800 x 9 – 720 cal
carbs 370 grams x .4 = 1480 cal
3000
http://www.bmi-calculator.net/bmr-calculator/
You have a BMR of 1840.55.
Activity Factor
1. Sedenary = BRM x 1.2
2. Lightly Active = BRM x 1.375 me 2530
3. Moderate = BRM x 1.55
4. Active = BRM x 1.725
5. Very Active = BRM x 1.9
Caffeine
Effects in as little as 10 minutes
By 45 minutes, 99% absorbed
Food
Pasta puts you to sleep
Pre-Workout Meals
Pop Tarts
Egg Beaters