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Paul McCarlie

Eating habits and stress - Nutrition and Fitness - C-Health - 0 views

chealth.canoe.ca/channel_section_details.asp

eating habits stress nutrition fitness

shared by Paul McCarlie on 06 Jan 12 - No Cached
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      I tend to eat when I feal like it, maybe I should change that...
  • Eat regular meals
  • Eat by the clock, not by your stomach
  • ...4 more annotations...
  • Make it easy
  • Buy foods that are easier to prepare (but keep an eye on their nutritional value).
  • Avoid dieting
  • avoid strict diets. These may change your metabolism so that you gain weight even faster when you end the diet.
  • Paul McCarlie on 06 Jan 12
     
    simple, straightforward site on healthy eating, maybe a little cliche.
Paul McCarlie

5 Foods To NEVER Eat | Beyond Diet - 0 views

www.beyonddiet.com/...landing

diet food

shared by Paul McCarlie on 06 Jan 12 - No Cached
  • Paul McCarlie on 06 Jan 12
     
    a nice video with an attractive women at the beginning. Something I might check out again if I gain a pot belly. can't really highlight anything, just watch the video.
Paul McCarlie

Training to Build Muscular Strength and Endurance - 0 views

k2.kirtland.cc.mi.us/...weight.htm

training build strength endurance

shared by Paul McCarlie on 06 Jan 12 - No Cached
  • Muscular strength is defined as the maximum force that can be exerted by a muscle or muscle group.
  • Muscular endurance is the capacity of a muscle to repeatedly exert force or to maintain a fixed contraction for a period of time.
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      A little lacking in content but still a reliable guide to working out.
  • ...6 more annotations...
  • Muscle tone refers to the firmness of your muscles.
  • Fitness Level 1 - You never/rarely resistance train Fitness Level 2 - You perform at least 1 set of 15-20 reps on 8-10 of the major muscle groups, 2-3 times per week. Fitness Level 3 - You perform at least 2 sets of 8-12 reps on 8-10 of the major muscle groups, 3-4 times per week.
  • benefits
  • Reshaping your body Increasing your metabolism Strengthening your bones Improving posture
  • A Special Note to Women:
  • I have found that many women are afraid to lift weights because they don't want large muscles.
  • Paul McCarlie on 06 Jan 12
     
    A short list of facts about muscular strength
Paul McCarlie

Finding Time to Exercise - 0 views

exercise.about.com/...timetoexercise.htm

time fun

shared by Paul McCarlie on 06 Jan 12 - No Cached
  • Why You Don't Exercise
  • Exercise is boring
  • There are no immediate consequences to skipping a workout.
  • ...11 more annotations...
  • You're waiting for things to calm down
  • You're waiting to fall in love with exercise.
  • You get frustrated by lack of results
  • You don't have huge chunks of time to do all this exercise
  • Finding Fun in Exercise
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      Short and sweet, it also establishes a strong element of ethos (ask an english teacher if you don't know what that means)
  • Satisfaction
  • Relaxation.
  • Weight loss. Duh.
  • Better health.
  • Confidence.
  • Paul McCarlie on 06 Jan 12
     
    Analysis why people don't exercise and how you can make exercise fun.
Paul McCarlie

How Much Exercise Do You Need - Exercise Guidelines for Healthy Adults 2007 - 0 views

walking.about.com/...exercise2007.htm

exercise

shared by Paul McCarlie on 06 Jan 12 - No Cached
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      A good, easy to understand site, maybe a little subjective at times. But it's professionally written and a great guide to keeping fit
  • Or - Vigorous Aerobic Activity for 20 Minutes on 3 Days Each Week
  • What Does Moderate Feel Like? A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. Kinds of Exercise: Brisk walking, easy jogging, treadmilling, elliptical trainer, bike riding, swimming, dancing.
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  • Moderate Aerobic Exercise for 30 Minutes a Day, 5 Days a Week
  • What Does Vigorous Aerobic Exercise Feel Like? You are breathing rapidly and only able to speak in short phrases. Your heart rate is substantially increased and you are likely to be sweating.
  • More Is Better These guidelines are the minimum for maintaining good health. If you workout for longer or more often, you further improve your fitness and reduce your risk of chronic disease and weight gain.
  • Paul McCarlie on 06 Jan 12
     
    talks about different types of exercise and how much you should be doing
Wasif H

What Do Protein Supplements Do To Young Weight Lifters? | LIVESTRONG.COM - 0 views

www.livestrong.com/...nts-do-to-young-weight-lifters

protein supplements creatine highschool important expensive

shared by Wasif H on 06 Jan 12 - No Cached
  • Young weightlifters who want to emulate athletic heroes try to improve their own weightlifting skills and athletic motivation. Yet in the realm of protein supplementation, youngsters would do well to learn as much as possible about sensible nutrition
  • Young weightlifters should avoid relying on protein supplementation for muscle and strength gains, as excessive dietary protein might carry unwanted side effects, and protein supplementation can be unnecessary and expensive.
  • Teenage weightlifters immerse themselves in a demanding sport that emphasizes power and body weight. Already dealing with growth spurts and body changes, these teens may obsess about muscle gain. However, it is exercise, not high protein foods, that builds muscle -- although dietary protein provides the amino acids from which new muscle can be built.
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  • Adolescents should obtain 13 percent to 14 percent of their entire calorie intake from protein. If an adolescent weightlifter's diet contains 3,000 calories, 14 percent of the total calories would be 428 cal.
  • diet containing protein-rich foods such as eggs, lean meats, beans, nuts and low fat cheese and milk easily fulfills the young weightlifter's requirements.
  • The National Kidney Association cites studies showing accelerated kidney damage in diabetics on high protein diets.
  • However, Body Building For You suggests that athletes regularly exceed protein requirements with no adverse effects, and that no study ever scientifically proved that high protein diets are dangerous to healthy individuals.
  • n 1998, "Journal of Nutrition" reported excessive protein metabolism encouraging calcium loss through excretion, yet in 2003 the same journal suggested that calcium is not always lost, possibly because phosphorous helps to enable calcium re-uptake by the kidneys -- at least in people with no prior health problems.
  • hus, protein supplements may not harm the young weightlifter, even if those supplements contribute to protein intake beyond recommended levels.
  • Still, two concerns remain: one is financial loss at the expense of weight gain. Expensive protein supplements are unnecessary if the young weightlifter includes protein-rich foods in every meal.
  • Another danger is hidden ingredients. Some of the most respected Olympian weightlifters have tested positive for banned drugs or steroids hidden in nutritional supplements that they believed to be protein or energy supplements.
  • Some cause physical and sexual characteristics to alter, and some hasten cancer. In short, young weightlifters aspiring to world-class competition must exercise the utmost responsibility regarding nutrition. It is never too early to start such discipline.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This information is valuable because I can relate to it. I dont want to be taking some protein that may have other chemicals that are harmful for my body. 
Wasif H

Creatine Myth and Facts - 0 views

www.abcbodybuilding.com/eatine%20myths%20and_facts.htm

creatine myth facts supplements important protein healthy body

shared by Wasif H on 06 Jan 12 - Cached
  • Q: Is Creatine a Steroid?
  • A:  I would like to dispel this myth by giving you the definition of what an anabolic steroid is.  These  are synthetic versions of the male hormone testosterone.  Creatine, as you will see below is not.  Basically anyone who says this should immediately be labeled a gymbecile. 
  • Q: What is Creatine?
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  • A:  First, let me emphasize that our bodies already produce creatine naturally.  Did you ever watch the transformers when you were a kid?  Well if not, there were groups of robots called " combiners. "  They would join together and form an even larger and more massive robot, crushing everything in their paths!  Our liver does the same thing with the three amino acids, Arginine, Glycine and Methionine.  It combines them to form creatine, much like the constructicons combined to form devastator!  Ok so that was a lame example, but it explains the process quite nicely.  
  • Q: What exactly does creatine do?
  • 1. Creatine works mainly to increase our Creatine Phosphate System
  • 2. Increases The Pump!
  • 3. Increases The Reparation Process of Bodybuilding.
  • Q: How exactly does Creatine Apply to An Athlete?
  • A:  Simple, it does so by enhancing your creatine phosphate energy system.  This does a number of things: 1.  Increases explosion - Most athletes notice more explosiveness after utilizing this supplement 2.  Allows yourself to push yourself harder and longer. 
  • Q: What are the side effects of Creatine, and in General how safe is it? A:  As stated above, creatine is not, and I repeat not a hormone.  Therefore it does not have the side effects associated with any Prohormone or illegal steroid. There have been hundreds of studies done on creatine that all show that it is a safe supplement. To further prove its safety two an a half million kilograms of creatine were consumed in the United States alone in 1999!  That statistic alone speaks volumes about the safety and efficiency of this supplement!  Not only that, but creatine has been the number one supplement on the market for almost a decade and no one has reported any adverse side effects from it. ( aside from the ones I listed above. )
  • : I don't workout, but do you think that creatine will build muscles and help me to lose fat?
  • No!  If you don't workout I cannot imagine what supplement would help you.  Creatine provides your muscles with more short term energy - but that is wasted if you do not exercise them. If you take creatine you should push yourself even harder in the gym. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass.
  • Q: Since Creatine makes you gain weight should I not take it on a cut?
  • Yes, creatine causes your body to hold water, but that is a good thing!  The fact that your muscles are super hydrated even on a cut is fantastic.  I see absolutely no correlation between taking creatine and our body storing fat.  If anything, creatine will assist us in maintaining more lean mass while dieting.  In my mind there is no point to discontinuing the use of creatine while trying to burn fat.
  • Can I take Creatine and Protein at the same time?
  • Firstly, protein is a food product.  If you couldn't take creatine and protein at the same time, then you would have to be a strict vegetarian and still you would end out consuming around 40 grams a day just from normal foods.  To top this off, creatine is not much use without a significant protein intake.  What is the point of pushing your muscles further than they are used to, if you are not going to provide the amino acids necessary for their repair?  
  • Which supplement is Better Creatine or Protein?
  • :  ( I probably get asked this question at least once a day through email.)  Amino acids are the building blocks of our muscles.  If you do not get enough than there is no point to working out.  Creatine is an outstanding supplement, but if you have to choose from getting at least 1 gram a day of protein or getting your creatine then opt for the protein.  However I do want to stress that creatine is an excellent supplement.  In fact for assistance in muscular gains I would rate it second only to whey.
  • Do you feel that creatine is cheating?  I want to earn my muscles the hard way and don't want to cheat to get them.
  • ( I can't stand these types of questions!!! )  Yes, you would be cheating.  You would be cheating yourself out of great gains by not supplementing with it!
  • s there anything I can take to make creatine a more effective supplement?
  • The first thing I would like to emphasize is that creatine will not work if you are not properly hydrated!  It relies heavily on this, so you must drink tons of water, if you want optimal results from it.  Super hydrating your body will also improve your weight room pumps tremendously!
  • What is the best method, dose wise, of taking creatine?
  • For creatine to produce optimal results, muscle stores must be topped off or saturated with it.  To accomplish this you need to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings.  This is the quickest and in my opinion the " best " way to saturate your muscles with creatine.  Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels.  After this, any creatine you take will be excreted as creatinine.
  • Do I need to Cycle Creatine?
  • My recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks.  Following this, there are two particular strategies: 1.  You can take one to two weeks off and then start the cycle over.  Many athletes attest to receiving a better results this way.  2.  However, several athletes will never come off of it.  They will load it for 5 days, maintain for a few weeks and then reload again.  This is increasingly becoming the more popular method of usage.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is more of like a blog but much of his info is credible. I think of some it may not be true. I think if you take creatine you should cycle it out of your body. 
Wasif H

Bodybuilding.com - Nutrition 101: Eat To Build Lean Muscle - 0 views

www.bodybuilding.com/...-eat-to-build-lean-muscle.html

build muscle lean nutrition healthy protein body

shared by Wasif H on 06 Jan 12 - No Cached
Wasif H

Protein Source: Chicken, Turkey, and Tuna: Men's Health.com - 0 views

www.menshealth.com/...rotein-chicken-turkey-tuna.php

protein source chicken turkey tuna health healthy muscle lean

shared by Wasif H on 06 Jan 12 - No Cached
  • 5 Perfect Protein-Packed Gym Snacks
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is a great slide show on some high protein food. Mens Health is great source and has a great magazine with lots of workouts and food tips.
Wasif H

What Happens If You Intake Too Much Protein? | LIVESTRONG.COM - 0 views

www.livestrong.com/...if-you-intake-too-much-protein

too much protein intake muscle body fitness

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein-rich foods can be delicious as well as nutritious -- just think of a creamy, thick cup of yogurt or a savory, juicy grilled steak.
  • While high-protein foods have a bounty of valuable nutritional and health properties, however, the benefits can turn into risks if you eat too many of them over an extended period of time.
  • According to Katherine Zeratsky, a registered dietitian for MayoClinic.com, you may experience constipation if you follow a high-protein diet for several months or longer.
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  • While protein-rich foods don't cause digestive problems by themselves, eating a lot of them may leave less room for high-carbohydrate foods in your diet, which tend to have a lot of dietary fiber.
  • More severely, taking in too much protein could raise your risk of serious diseases including cancer, heart disease, and liver or kidney problems. Partially, that is because so many protein-rich foods are also high in saturated fat, cholesterol and sodium, all of which can enhance risk factors for those diseases. If you choose plant-based proteins instead of animal proteins and full-fat proteins, your personal risk may not be quite as high.
  • Protein contains calories -- sometimes more calories than carbohydrate- or fat-rich foods. Although it can help you gain lean muscle mass, eating protein in excess of your body's needs will result in fat gain.
  • The question of how much protein to eat can be a tricky one because the right amount for one individual may be far too much for another. MayoClinic.com recommends getting between 10 percent and 35 percent of your daily calories from protein, or about 50 to 175 g per day.
  • You can also calculate recommendations based on your body weight. Dr. Melina Jampolis, physician nutrition specialist for CNN.com, suggests getting about 0.8 g of protein per day per kg of your body weight.
  • Unless you're following a diet that is very unbalanced, you're likely not at risk for eating too much protein. It's also important to realize that some protein is essential for health, since protein-rich foods build and repair muscle and bone tissue, satiate hunger and provide energy. If you have concerns about the protein amounts in your diet, talk them over with your doctor or a registered dietitian.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is a good website because it looks at the other point of view. Too much protein isnt good for you if your not properly working out and making sure it turns into lean muscle. 
Wasif H

Bodybuilding.com - Skinny Guy's Guide To Gaining Weight! - 0 views

www.bodybuilding.com/...vinced9.htm

gaining weight muscle fitness healthy body

shared by Wasif H on 06 Jan 12 - Cached
  • In a world that is obsessed with losing weight - you are interested in gaining weight!
  • People predispositioned to skinniness are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!
  • n the skinny guy's defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing - those muscle freaks piss me off just as much you!
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  • I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.
  • f you are underweight, then your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,
  • You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!
  • Double It Up: One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two.
  • Live Your Life Around Food: Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and 1/2 hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.
  • se BIG Eating Equipment: If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.
  • Never Train Hungry: How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work? I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!
  • . Eat Nutrient Dense Foods: Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.
  • Carbohydrates: Oatmeal Rice Breads Yams Beans Potatoes Fruits Veggies
  • Proteins: Steak Chicken Lean beef Cottage cheese Whole milk Eggs Salmon
  • Fats: Olive oil Flax oil Avocados Nuts Peanut butter
  • Extras (high calorie cheat food): Ice cream Raisins Dried fruit Trail mix
  • Drink A Carb & Protein Drink While You Workout: How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.
  • Live The Motto, "Never Stop Eating" Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is it necessary? Of course not. But this is a part of pushing your body's threshold.
Aninder S

Body mass index, ove - 0 views

Body mass index, overweight or obese, self-reported, adult, by age group and sex: This article is different from other BMI records, in that it doesn't give you the normal BMI for each age group, b...

started by Aninder S on 08 Jan 12 no follow-up yet
Aninder S

Is Indian Food Fatte - 0 views

Is Indian Food Fattening? This article is useful in that it explains why Indian food can be unhealthy and how. It describes that ingredients and cooking styles that should be avoided, but it does ...

started by Aninder S on 08 Jan 12 no follow-up yet
Aninder S

Healthy Indian Food - 0 views

Healthy Indian Food Options: This article not only explains how and why indian food can be unhealthy, but it also gives you alternative options and ideas. It also give you numbers for calories, so...

started by Aninder S on 08 Jan 12 no follow-up yet
Aninder S

Grand Challenges Can - 0 views

Grand Challenges Canada: Canadian Rising Stars in Global Health - Sample Submission Video.wmv - YouTube: My question was really focused on the negatives of obesity in Canada, but we have to look a...

started by Aninder S on 08 Jan 12 no follow-up yet
Wasif H

How Much Protein Do I Need To Gain Weight & Muscle? | LIVESTRONG.COM - 0 views

www.livestrong.com/...o-i-need-to-gain-weight-muscle

protein weight muscle exercising before healthy food

shared by Wasif H on 06 Jan 12 - No Cached
  • The amino acids in the protein you eat, especially the essential amino acids your body cannot produce, stimulate muscle synthesis or the creation of new muscle tissue.
  • Men and women both need 1-½ to 2 g of protein per kilogram of body weight per day to gain muscle weight. However, you must include this protein intake as part of a dietary plan very high in calories. Men must first consume 50 calories per kilogram of body weight and women must eat 44 calories per kilogram of body weight just to maintain current body mass. Then, you must add 350 to 700 calories to that to build 1 to 2 lbs. of muscle per week.
  • The best protein powders contain 2 to 2-½ g of the essential amino acid leucine per serving. Leucine appears to trigger the onset of muscle protein synthesis more than other amino acids. Ensure you eat 3 to 9 g of leucine in each of your meals.
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  • Your pre- and post-workout meals should be in the form of a protein shake made with a minimum of 48 g of protein, skim milk and fruit
  • he protein in skim milk stimulates muscle synthesis better than the protein in soy milk. Carbohydrates like fruit enhance muscle tissue building when combined with protein powder. The amino acids in protein powders are more quickly absorbed into your bloodstream and your muscle cells compared to meat and chicken, optimally enhancing muscle growth.
  • Protein powders are dietary supplements and must not replace all the sources of protein in your diet. Healthy options of high-protein foods include lean chicken breast, turkey, mackerel, lean meat, low-fat dairy and salmon. Chicken breast, turkey and mackerel are high in magnesium, a mineral essential for optimal muscular contraction
  • Lean red meat is high in iron, necessary for effective transport and use of oxygen, giving you maximal energy. Low-fat dairy products are rich in calcium, another minimal necessary for muscular contraction. Salmon is rich in omega-3 fatty acids, which helps to reduce muscle soreness and inflammation.
  • Plant sources of protein like beans, rice, wheat, nuts and seeds are incomplete proteins. This means such plants are missing at least one essential amino acid. If you do not eat animal products, combine two different sources of plant protein such as beans with rice, seeds, corn, wheat or nuts. Consuming multiple sources of plant protein ensures you eat all the essential amino acids your body needs to build muscle.
Wasif H

Low-carb Foods To Eat Before Exercising | LIVESTRONG.COM - 0 views

www.livestrong.com/...foods-to-eat-before-exercising

foods exercising carbohydrate before fitness training

shared by Wasif H on 06 Jan 12 - No Cached
  • The theory behind low-carb diets is that when your body is deprived of carbs, your fat stores are burned to provide energy. This causes you to lose fat and stay slim and trim. Another benefit of a low-carb diet is that you tend to eat more protein, which helps build muscle. Make the change to a low-carb diet with an eye on how you feel and how much energy you have during your workouts and other daily activities.
  • The best way to reduce carbs in your diet is to restrict those foods that are comprised of simple carbs, such as snacks and foods made of refined sugar, white flour, white rice, snack foods, cakes, cookies and soda. Low-carb snacks or meals to eat before exercise include eggs, cheese, some fruits, vegetables and whole grains.
  • People with lower amounts of stored fat may find they do not have enough energy to get through the day. Low-carb diets also can cause “brain fog.”
  • ...3 more annotations...
  • Finally, depletion of muscle glycogen may lead to muscle loss as there is not enough proper fuel to maintain them.
  • f you feel weak, nauseous, or light-headed during your exercise, stop and rest. Drink some water. If the feelings persist, see your doctor.
  • After you hit your ideal weight, you can raise your carb intake slightly to keep your body out of ketosis and to prevent muscle wasting.
Wasif H

How Many Calories Per Day Does A Child Need? | LIVESTRONG.COM - 0 views

www.livestrong.com/...ries-per-day-does-a-child-need

calories child healthy body food fitness facts

shared by Wasif H on 06 Jan 12 - No Cached
  • hrough the age o
  • f 18, daily recommendations go up to 2,200 and 1,800,
  • If your child's level of physical exertion includes activities that equal walking at least 1.5 to 3 miles daily, your child will need about 200 to 400 extra calories depending on your child's age.
Wasif H

How Many Calories Should I Eat Per Day When Bulking? | LIVESTRONG.COM - 0 views

www.livestrong.com/...uld-i-eat-per-day-when-bulking

calories food healthy Health muscles repairement

shared by Wasif H on 06 Jan 12 - No Cached
  • Daily calorie requirements depend a number of factors such as age, activity level and genetics, so each person may burn energy at a slightly different rate.
  • According to experts from Columbia University, research has shown that you should consume an additional 2,270 to 3,630 calories per week to build as much as a single pound of muscle during that time span. This equals about 500 additional calories per day. A typical 180-lb. male needing about 2,700 calories per day would therefore require at least 3,200 calories. Furthermore, an hour of intense weightlifting burns 500 calories. Added up, this same person may consume as much as 3,700 calories on lifting days just to properly bulk up.
  • Every day, a topflight athlete or bodybuilder needs approximately 0.68 to 0.9 g of protein per pound of body weight. Most people who want to build some muscle will probably settle for less than the high end but more than the 0.36 g recommended for the average person. Without the proper consumption of protein, the muscles may not grow at a rate that is in accord with the actual amount of growth facilitated by strength training sessions.
  • ...2 more annotations...
  • Carbohydrates are used to fuel muscle growth
  • . For this reason, an athlete or bodybuilder should consume 3 to 4.5 g of carbohydrates per pound of body weight. However, the high end is only for ultra-endurance athletes and unnecessary for building muscles.
Wasif H

Bodybuilding.com - Dissecting And Rebuilding Your Daily Nutrition! - 0 views

www.bodybuilding.com/...anthony17.htm

nutrition daily healthy food repairement calories training

shared by Wasif H on 06 Jan 12 - No Cached
  • Caloric intake is also very important for your strength levels. If your calories are too low for your energy expenditure you will be going backwards with your progress instead of forward.
  • f you are training hard and you are not taking in the optimal amount of protein that your body needs to recover and replenish from your hard workouts, much of your time in the gym will be wasted. This doesn't sound so good does it?
  • One very important thing your Dietician forgot is your pre and post workout nutrition plan. Where are they? What you eat before and after your training plays a major role in your success. If your nutrition plan doesn't have these included in them then you are definitely getting shortchanged on your results.
  • ...3 more annotations...
  • Jack Up Your Fiber
  • You need to increase your daily fiber intake especially since you will be increasing your protein intake, as this will make sure to keep the plumbing in proper working order.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Very good source , learned a lot information , would reccomend this 
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