| I have my own personal "views" on eating for a lean and muscular looking physique .... Most of my ideas come from years of personal "trial and error" as well as from countless studies that interest me, especially studies that are backed up with facts! I also gained a ton of knowledge from the basic nutrition course I studied while taking the Personal Training Certificate back home in Australia through Q.F.A.C. ( Queensland Fitness Accreditation Confederation ) It is a Nationally recognised course which is affiliated with the Australian College of Fitness. In order to become a fully certified "PT" in Australia, we first take the Fitness Leader Certificate, then go on to the Weight Training Certificate then the Personal Training Certificate. (well, at least thats how it was back in the mid 90's) The Nutrition certificate is an option, but very interesting. I found I learnt more then enough to be able to give me sound knowledge to help others I really believe that everyone needs to have basic knowledge of how our body uses foods. that is - Proteins, Carbohydrates and Fats in order to understand how weight resistance and cardiovascular training affect us and our training. I dont intend on getting too deep about it all either, because too many trainers insist on using large words and a hellova lot of jargon which can be WAY too confusing for the every day Tom, Dick and Harry. So if you are interested in learning more please click on my Online Personal Training information box (to the left) and see what it is all about! I always try my best to be available for any questions you may have (but sorry 0- no guarantees!) OK, now getting back to it all! Where was I? Oh yeah.... it is vital that you know what you are putting into your own body, and it IS important if you are interested in putting on muscular size!! I believe there are people whose bodies fit into different categories. Simply put, there are - Hard gainers - those who find it hard to gain muscle or bodyfat and Easy gainers - those who find it easier to put on muscle whilst staying relatively low in bodyfat. And of course there is a group who gain lean muscle but also gain excess bodyfat if they do not watch their calorie/fat/carb intake. Most of us fit into the category where we are able to see muscular gains, given the right 'tools' but have to be careful otherwise we put on more bodyfat then we truly want to see!! This can hide the muscle that you've been building with your consistant weight training sessions and proper nutrition ( Not to mention the patience, motivation and dedication it takes to build a more muscular physique) Successful Eating Tips - I believe a successful weight-training program is accomplished by incorporating a well balanced and nutritious eating schedule. Eating healthy (and not necessarily boring) foods is a solid foundation for your body to help through the stress of an exercise program and every day living. You can work out and train as much as you like, but if the foods you ingest are not taken into account, you wont be able to see the results you are trying so hard to achieve with your workout schedule. Whether it be runningweight training or a sports related past time. Stick with basic foods, and follow along with a basic work out regimen. I have included the following guidelines to help you on your way in developing a great start for nutrition and a great way to lead to what you might call a great sense of "well-being" T i p s = Eat 5 - 6 smaller, balanced meals a day, about 3 - 4 hours apart = Choose 1 protein source and 1 carbohydrate source for the first 3 meals (extra stategies explained to Gina's Online Training Clients) = Drink LOTS of water This keeps your body hydrated and will flush out excess water - Suggessted intake around 2 - 3 Litres per day (depending on your bodyweight/type) = Take good quality supplements to ensure your nutritional intake is balanced ( e.g. Multi Vitamins/minerals, Glutamine, Whey protein ) = Avoid refined or processed foods = Have a cheat day on occasion! Maybe once every 7 - 10 days It really is OK to have a "cheat" once in a while because it helps to stop the feeling you are being deprived Protein (1g = 4 cals) = Egg whites / egg beaters = Tuna (canned in water) = Skinless chicken or turkey breasts = Extra lean beef (ground, round steak) = Fish (haddock, cod, white flesh) = Skim milk products (non-fat cottage cheese, non-fat milk) = Protein drinks ( whey powders - isolate) Carbohydrate (1g = 4 cals) = Oatmeal, cream of wheat, cream of rice, shredded wheat = Rice (brown or white - non sticky) = Potatoes, sweet potatoes, yams = Plain or whole wheat pasta = Non-fat lower glycemic breads (rye, whole wheat, sour doughs) = Fruits ( in moderation - apples and pears are lower glycemic) = Beans and lentils Sauces / Cooking aids / Extras = Pam cooking spray = Mustard / non fat low calories dressings (try Walden Farms) = Tommy sauce (ketchup) or Salsas = Mrs Dash spices are great!! = Sugar-free Crystal lite drink mixers/ sugar-free cordials = Equal sweetener (Splenda is great to cook with) = Sugar-free jelly = Sugar-free syrups = Basically keep an eye out for anything that is not high fat - high sugar = Molly McButter cheese sprinkle or butter sprinkle Almost everything has a label on it describing the ingredients and food values (get into a good habit of reading the contents) Water Water is an extremely important part of every body function, in fact it makes up 70% of the body. It is essential to keep your body well hydrated especially if you are leading an active lifestyle. Some of water's responsibilites are - = Helping you digest your food = Curbing your appetite to help you lose that unwanted bodyfat = Boost your endurance whether it be for prolonged exercise sessions or for a busy day in general Water really can be enjoyed plain but I prefer to add the sugar-free drink mixers found at most supermarkets. It truly helps to get in more water throughout the day Try it out !!! These tips and much more are all included in my Online Personal Training Service - Please check it all out by clicking on the "Online Personal Training" information box (the upper left side of the screen) The following eating plan is one I have used before when I 'diet' for a photo shoot If it were for a bodybuildng show, then I would knock out the "cheat" days where I allow a bagel and nuts :: This nutrition plan is not intended for you to try :: Remember... There are many factors to think about when planning the proper nutrition plan for "you" This is a 'sample' plan as I am often asked about meals that "I" eat. If you would like some guidance on nutrition - then you may purchase my nutrition guide and planner through my Online Personal Training (which includes Nutrition plans and a great beginner - advanced guide) One more thing - Remember- always consult your physician or health care professionsl before making use of any information I am presenting on and around my website (In fact just use caution and common sense with ANY information on the Web) Monday Meal 1 - 2 scoops Protein Powder, one cup oats, rice or wheatena Howards (sugar free - negl carbs) maple syrup. 1 cup coffee (OR InStone vanilla pudding instead of the powder) Meal 2 - 9 oz Tuna/white fish, mustard/tommy sauce, 1 1/2 cups green beans or a large salad Meal 3 - 9 oz Tuna/white fish, mustard/tommy sauce, 1 1/2 cups green beans or a large salad Meal 4 - 16 oz egg beaters, salsa, 1 cup green beans/spinach or a large salad and a sprinkle parmasan cheese Meal 5 - 2 scoops of Protein Powder Tuesday Meal 1 - 2 scoops Protein Powder, one cup oats, rice or wheatena Howards (sugar free) maple syrup 1 cup coffee (OR InStone vanilla pudding instead of the powder) Meal 2 - 8 oz lean beef, mustard/tommy sauce, 1 1/2 cups green beans Meal 3 - 1 cup uncooked oats, 1 scoop Protein Powder. Light maple syrup Meal 4 - 6 oz Tuna, mustard/tommy sauce, 1 1/2 cups green beans Meal 5 - 16 oz egg beaters, salsa, 1 cup green beans/spinach and a sprinkle of parmasan cheese Wednesday Meal 1 - 2 scoops Protein Powder, one cup oats, rice or wheatena Howards (sugar free) maple syrup. 1 cup coffee (OR InStone vanilla pudding instead of the powder) Meal 2 - same as above ( except coffee) Meal 3 - 6 oz tuna, 1 1/2 cups green beans, mustard/tommy sauce Meal 4 - 6 oz tuna, 1/2 cup green beans, 1 cup rice sprinkle parmasan cheese Meal 5 - 16 oz egg beaters, salsa, 1 cup spinach, sprinkle parmasan cheese ( maybe a bagel as a treat ) Thursday - Repeat as Monday Friday and Saturday - Repeat as Tuesday Sunday (This is my so-called "treat/cheat" day) Meal 1 - 2 scoops Protein powder Meal 2 - 1 bagel fat free cottage cheese light syrup sprinkle of peanuts Swiss Miss diet cocoa Meal 3 - same as meal 2 Meal 4 - 16 oz egg beaters salsa sprinkle of parmasan cheese Meal 5 - either 6 oz tuna or protein powder (I have also been known to switch some tuna with skinless chicken breast) Also check out 619Muscle and also InStone Nutrition for awesome supplements and MUCH more ! I certainly have my own views - especially on "natural" female bodybulding nutrition - for one of the better ways to 'diet' and build muscle And that means "tone-up" for those ladies out there who think that building muscle means getting Huge!! NOT TRUE! If only I had a dime for every time I heard "i dont want to get too muscular". Studies are forever changing as researchers are discovering new and exciting things about the human body If anyone would like to contact me for Personal Training in the San Diego area, Information on my Online Personal Training Service or for any questions in general please find all the details here |
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