Athletic Nutrition

[kevinrepeat]

I had some questions about how to improve my nutrition to achieve a more ripped look but by adding some mass as well. I read conflicting stories about eat tons of calories and no carbs but tons of protein. Which is the best way to go? Any thoughts?

[Big_Anf_Admin]

yer its a very complicated issue.. there is no easy answer
but you can try this.. Eat a clean diet full of lean protein with no fat (tuna, eggs, chicken, lean turkey.. etc) and then it is also important to be eating complex carbs which are high in fibre etc (sweet potatoes, oats, vegies, fruit) ... the carbs are to give you engery and the protein is to feed the muscles and i doubt you will put on any fat with a diet like this... hope it answered your question
goodluck
anthony

[kevinrepeat]

That helps. What about rice? Also, I eat spoonfuls of peanut butter every day for snacks. I've been lifting hard 5 days a week for 6 weeks now and I thought peanut butter was good, however, I've heard conflicts on this also. What are better snacks instead?

[tony_4]

Peanut butter is good!
only the Natural peanut butter, dont buy the other type... to much sugar and other junk
for rice.. white rice is good but brown rice is better... it has a lower gi which is better for you
and with peanut butter have 1-2 table sppoons daily the NATURAL stuff only (it tastes abit worse) but its better for you
any more then 1-2 tabel spoons and you will put on weight

Fact - Natural Peanut Butter does boost testosterone, aid in muscle building, and help recover faster

goodluck

[kevinrepeat]

Nice, this is great info, thank you! What about skim milk? I drink alot of that also.

[Big_Anf_Admin]

Skim Milk is great
high in calium
high in protein
low in fat
PERFECT

[kevinrepeat]

Usually I take a whey protein after I workout with maybe some extra Glutamine and amino acids. But what about this Casein protein, I've just heard about it. I guess it's better for before bed, will it help?

Also, by taking all this protein how often should I incorporate some cardio sessions with abs?

[Big_Anf_Admin]

cassein protein is slow burnging so is perfect for before bed
glutamine and amino acids are good to
it seems you been doin you research
go make a post in introduce yoursellf and post a picture

[mikeh40+]

Usually I take a whey protein after I workout with maybe some extra Glutamine and amino acids. But what about this Casein protein, I've just heard about it. I guess it's better for before bed, will it help?

Also, by taking all this protein how often should I incorporate some cardio sessions with abs?
hey kevin,
you really dont need to supplement with any exta glutamine, but you would benefit with some BCAA`s taken 2x a day, also casein protein would only be needed before bed, since its slower releasing also you could eat some cottage cheese before bed rather than drinking a casein protein shake if you so desired, what you want for protein during the day you would want from your meals, such as chicken breast, tuna,,, whey protein first thing in the morning and then right after your workout is ideal since its a fast digesting protein, as for cardio, you could do some right after your workouts for about 30-45 min. and you can train your abs 3x a week if you so desire, however you wont really see any definition until you get your bodyfat % down to 10% or under,,

[kevinrepeat]

hey mikeh,

thanks for the post, helps. currently I've been lifting 5 days a week at 6 am and then doing cardio in the afternoon from anywhere to 30-60 min along with some abs. As for getting the more "cut" look but trying to bulk a little at the same time, would this be the proper workout routine?

Also, I wasn't sure how much to eat since I'm working out alot more. I've heard various programs. Any tips or thoughts on getting cut quicker but slightly trying to maintain or achieve some bulk more so for my chest?

[mikeh40+]

hey mikeh,

thanks for the post, helps. currently I've been lifting 5 days a week at 6 am and then doing cardio in the afternoon from anywhere to 30-60 min along with some abs. As for getting the more "cut" look but trying to bulk a little at the same time, would this be the proper workout routine?

Also, I wasn't sure how much to eat since I'm working out alot more. I've heard various programs. Any tips or thoughts on getting cut quicker but slightly trying to maintain or achieve some bulk more so for my chest?
kevin,
well looking cut while bulking is or would be awesome its not really going to happen, if your doing a bulk diet your eating like a horse and not really focusing on any cuts, or fat loss which is the deciding factor in looking cut, doing cardio will help you not get as much bf on your bulk, but until you decide to start a cutting diet i would`nt worry to much about it right now, now as far as your workouts what kind of split are you doing? like legs one day/ back the next, biceps and triceps//
also what is your intake for your diet currently? maybe if you list what your taking in a day we can look at that and see if any tweaking is needed?

[kevinrepeat]

Hey Mike, I appreciate your help. Here is my lifting and supplements that I use. Let me know what you think.

My lifting is:
Mondays: Chest and Arms. Which I usually do bench, peck dek, dips, weighted dips, incline dumbells and maybe some regular bench dumbells. I usually throw in some triceps pulldowns and some curls. At night I do close form push-ups and wide form push-ups on chest days.
Tuesdays: Back and Shoulders. Military press, shoulder press, lat raises, shoulder shrugs, shoulder raises, shoulder pull-downs, back extension. With a few others.
Wednesdays: Legs. squats, hamstring curls, sled, calf raises. Stari stepper for 10 minutes.
Thursdays: Chest and Arms: Similar to Monday's lift but instead of incline I focus on some decline areas a little more. Also add in skull crushers, or tricep kickbacks.
Fridays: Back and Shoulders and Squats.
My workouts usually last from about 1 hour to 1 hour 15 minute. I have a spot as well on most. I usually get in 3-5 sets and 6-8 reps. I also fit in some abs and cardio when time permits throughout the week in the afternoons.

As for Supplements:
I take Muscle Milk protein after I lift. I have some Amino Fuel from TwinLab, Glutamine, and then some Creatine that I thought I'd finish up with. I also take a multi-vitamin.

Diet:
before lifts I eat oatmeal w/ small amount of peanut butter. I only eat chicken or turkey for dinners, with maybe some brown rice. Lunch I usually eat a turkey veggie soup that I made. Lots of skim milk and fruits for snacks. I usually eat every couple hours but it's a light snack not heavy, like with fruit or some peanut butter.

[anildewani]

yer its a very complicated issue.. there is no easy answer
but you can try this.. Eat a clean diet full of lean protein with no fat (tuna, eggs, chicken, lean turkey.. etc) and then it is also important to be eating complex carbs which are high in fibre etc (sweet potatoes, oats, vegies, fruit) ... the carbs are to give you engery and the protein is to feed the muscles and i doubt you will put on any fat with a diet like this... hope it answered your question
goodluck
anthony

Thanks anthony.
I was really looking forward to a good answer to this issue.
I will try out your tips for sure.

between, always go for balanced diet :) its Must !!

[Congruent]

Eat from the four food groups evenly, and always go for the healthiest choices! Anythign with artificial flavour, colour, or additives that aren't good for you shouldn't be taken. Carbs, proteins are really important in developing the look. You should also work out a lot, to burn off some fat if you get any. Good luck with your future goals!

[mikeh40+]

Hey Mike, I appreciate your help. Here is my lifting and supplements that I use. Let me know what you think.

My lifting is:
Mondays: Chest and Arms. Which I usually do bench, peck dek, dips, weighted dips, incline dumbells and maybe some regular bench dumbells. I usually throw in some triceps pulldowns and some curls. At night I do close form push-ups and wide form push-ups on chest days.
Tuesdays: Back and Shoulders. Military press, shoulder press, lat raises, shoulder shrugs, shoulder raises, shoulder pull-downs, back extension. With a few others.
Wednesdays: Legs. squats, hamstring curls, sled, calf raises. Stari stepper for 10 minutes.
Thursdays: Chest and Arms: Similar to Monday's lift but instead of incline I focus on some decline areas a little more. Also add in skull crushers, or tricep kickbacks.
Fridays: Back and Shoulders and Squats.
My workouts usually last from about 1 hour to 1 hour 15 minute. I have a spot as well on most. I usually get in 3-5 sets and 6-8 reps. I also fit in some abs and cardio when time permits throughout the week in the afternoons.

As for Supplements:
I take Muscle Milk protein after I lift. I have some Amino Fuel from TwinLab, Glutamine, and then some Creatine that I thought I'd finish up with. I also take a multi-vitamin.

Diet:
before lifts I eat oatmeal w/ small amount of peanut butter. I only eat chicken or turkey for dinners, with maybe some brown rice. Lunch I usually eat a turkey veggie soup that I made. Lots of skim milk and fruits for snacks. I usually eat every couple hours but it's a light snack not heavy, like with fruit or some peanut butter.
well if your workouts have been giving you good results i would stick with it, how ever, it seems your training some major muscle groups in the same day, which my lead to less gains, generally i will train like this
monday-biceps/triceps
tues-off
wed-shoulders
thurs-legs
friday-off
sat- chest
sun- back
monday- off
then following the next cycle, i like having days off in between to help the body to recover, but like i said if its working for you stick with it,
your pre workout meal should have some protein in also generally eaten 1 hour prior to your training, and your meals should always have a complex carb source in , brown rice is excellent, as is anything that is whole grain or whole wheat,

[yop123456]

Eh mate, this is hard. Since i am not in proffesional sports yet, i am not sure what each sport requires.
Probably, this is common sense .

Do not eat HARD CORE SUGAR.
Eat a special candy bar that is used for sports. My freind is a cycler, trying to get in the olympics for serbia,
in the triathlon and He said ,sugar is helpfull,but only special candy bars have the requirments an athelete needs
to get the right amount of sugar in their body for a race.

As for energy drinks.
Gatorade isnt good. My freind told me he uses powerade,or another Energy drink , that is european.
He finds that when he drinks it, he feels stronger and faster. He told me, that if he had not took the drink.
he would have came 10th and not 1th.

For me , this is all i know. i think i have covered the atheletes nutrition in the middle of a race