Part 1: Introduction
Part 2: Setting Goals
Part 3: Bodybuilding Training Program
Part 4: Workout Charts
Part 5: Bodybuilding Diet
Part 6: Bodybuilding Supplements
Part 7: Rest And Recovery
Part 8: Putting It All Together
Part 9: What To Do After Week 12
Training is what sparks the growth stimuli in the body. In other words, training gives your body a reason to hypertrophy (grow) its muscles. Nutrition, however, is what provides the raw materials for that growth. Without a good nutrition program, you will not be able to achieve any results as just in the same way that construction workers need the cement and other raw materials to build huge skyscrapers, the body needs macronutrients (carbs, proteins, and fats) and micronutrients (vitamins and minerals) in order to build the physique.
A Good Nutrition Program
When you feed your body several times a day, your metabolism increases. Therefore, you burn more body fat. Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!).
The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario! Therefore, in order for your program to work, you will eat between four to six meals (depending gender and goals) a day spaced out at 2-1/2 to 3 hour intervals.
Having a meal that is not balanced (for example is all carbohydrates) won't yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly. Without boring you with the effect of food on the body's biochemistry, let's just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing any carbohydrates that were not used into fat.
Won't Yield The Desired Results."
Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for the body to absorb protein in the absence of carbohydrates. In addition, the ratios for each particular macronutrient have to be correct in order to get the results that you want.
The ratio of our diet will look like the following:
- 40% Carbohydrates
- 40% Protein
- 20% Fats
Note that for every serving of carbohydrates, you get a serving of Protein. You can use Bill Phillips' Method of creating meals which is to count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.
I strongly believe in caloric cycling as this will not allow the metabolism to get used to a certain caloric level; something that leads to stagnant results.
Bodybuilders in search of losing fat while building muscle at the same time should follow 5 days of lower caloric intake (lean body mass (fat free weight) x 12) with 2 days of higher calories (lean body mass x 15). Use the calculator below.
These caloric intakes assume a normal activity level that only includes bodybuilding training. Those of you involved in activities like marathon running or heavy physical labor jobs need to adjust your calories upwards accordingly mainly in the form of carbohydrates in order to support your higher levels of activity. In addition, those of you who are naturally skinny and are interested in only gaining muscle weight, will need to have a higher carbohydrate intake.
Carbohydrates are your body's main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:
- It grabs the carbohydrates and either stores them in the muscle or stores them as fat.
- It grabs the amino acids (protein) and shelters them inside the muscle cell for recovery and repair.
While the above is an oversimplification of the many actions of insulin, for our purposes of discussion those are its main functions. Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin.
When there is too much insulin in the body, your body turns into a fat storing machine because insulin is a great fat storing hormone. Therefore, in order to maximize your muscle gains, maintain stable energy levels and have good fat loss, we need insulin levels to remain steady and low.
Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates. Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy.
For the purposes of your body transformation, it is recommended that you just stick to eating complex carbohydrates throughout the day for sustained energy and for the quickest fat loss. While fruits are not unhealthy by any means, the sugars in it will slow down your fat loss endeavors. The same is true of milk products due to the lactose (milk sugars) that they contain.
Good Starchy Carbohydrate Sources:
Fibrous Carbohydrate Sources:
Typically, 5 ounces of green beans or broccoli yield around 13 grams of fibrous carbs. The rest of the fibrous sources presented here, require a pretty large amount to yield anything significant so what I do is that I concentrate on the green beans and broccoli for my main fibrous sources and then use the rest of the veggies as a supplementary addition.
- Apples (1 apple)
- Bananas (1 banana)
- Grapefruit (1 grapefruit)
- Grapes (22 grapes)
- Oranges (1-1/2 orange)
- Pears (1 pear)
- Pineapple (3/4 of a cup)
Each serving approximately equals 20-25 grams of carbohydrates. For the purposes of this program, we will not consume any of these simple carbohydrates as though healthy they do slow down fat loss.
Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.
Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into glucose and even fat if taken in extremes.
- Chicken 3.5 oz: 33 grams
- Turkey 3.5 oz: 28 grams
- Top Round Sirloin 4 oz: 35 grams
- Egg Whites (10 egg whites): 35 grams
- Tuna 5 oz: 32 grams
- Salmon 6 oz: 32 grams protein / 10 grams good fats
- Grouper 3.5 oz: 31 grams
- Red Snapper 6 oz: 31 grams
- Pro V60 Protein 1 scoop: 30 grams
All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.
Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin.
However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, coconut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers, are also highly saturated.
Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.
Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these types of fats as good fats.
Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil of fish oils three times a day (3 teaspoons make up 1 tablespoon which equals 1 serving). You can add these to your protein shakes. A serving of salmon is also another great way to get your EFAs.
Good sources of fat are fish oils (1 tablespoon), extra virgin olive oil (1 tablespoon), and flaxseed oil (1 tablespoon). Each serving size contains approximately 14 grams of fat.
Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water. In order to know how much water your body needs a day, just multiply your lean body weight by .66.
|WATER INTAKE CALCULATOR|
Water is good for the following reasons:
- Over 65% of your body is composed of water (most of the muscle cell is water). Therefore, it is of utmost importance that we have adequate levels of water in order to protect muscle tissue from being burned.
- Water cleanses your body from toxins and pollutants that would get you sick.
- Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes.
- Water helps lubricate the joints.
- When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.
- Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.
- Cold water increases your metabolism.
[ Body Re-Engineering Transformation Guide ]