Reply With QuoteLyle McDonald has authored a bunch of nice books. You can also check out Martin Berkhan's blog for some free information on Intermittent Fasting.
We're also happy to help you here. The link in my signature is a pretty good starting point.
Do you have any idea of how many grams of fat, protein, and carbs you eat each day? Describe your training and any supplements you take.
Nutrition/Diet Book on Bulking?
Results 1 to 4 of 4
Thread: Nutrition/Diet Book on Bulking?
-
04-18-2011, 08:31 PM #1Registered User
- Join Date
- Dec 2010
- Gender
- Location
- VA
- Posts
- 10
- Rep Points
- 10
Nutrition/Diet Book on Bulking?
I really have no clue where to start, or what I should be eating to bulk up. I see a lot of conflicting info. and debating on the forum, and the web. Are there any good/popular books on diet etc. that can help?
-
04-18-2011, 09:11 PM #25/3/1 BOARD REP
- Join Date
- Jun 2008
- Gender
- Location
- USA
- Posts
- 2,121
- Rep Points
- 37993024
-
04-24-2011, 03:36 PM #3Registered User
- Join Date
- Dec 2010
- Gender
- Location
- VA
- Posts
- 10
- Rep Points
- 10
First off, thanks for replying Marat. The information on Intermittent Fasting has been very helpful. I was also under the impression that the ONLY way to successfully make gains was to eat 6 small meals per day which (with my schedule) would have been all but impossible. Now I have some hope...
Originally Posted by Marat
OK, as I already mentioned, I read up a little on Intermittent Fasting, and I read the "Homework #1 for Newbies" post.
I have a few questions though... I can figure out my "maintenance" calories without going to FitDay by multiplying my current weight by 15, so that would be 135lb * 15 = 2,025, correct? If I eat 2,525 cals per day (500 over my maintenance cals) I'd gain 1lb per week being that theirs 3500 cals in a pound. Now that I have an idea of how many cals I need to take in daily to gain weight, how do I know how much protein, carbs, and fat my 3 daily meals should consist of? What kinds of fats should I be eating? Is there anything else I should be counting/calculating other than the four things I mentioned (cals, carbs, fats, protein)?
-
04-24-2011, 03:54 PM #45/3/1 BOARD REP
- Join Date
- Jun 2008
- Gender
- Location
- USA
- Posts
- 2,121
- Rep Points
- 37993024
Those maintenance calories are just an estimate but it's a reasonably accurate one. If you find that you are gaining a bit too much fat or you aren't gaining much at all, adjust accordingly. I'd anticipate that you're maintenance would be a bit higher than 2000ish calories, but you'll figure that out as you go along.
The makeup of each particular meal is up to you. You can divide your total calories by 3 or you can do whatever suits you. You'd probably be well served surrounding the majority of your calories around your training.
Regarding fats: Try to lean on predominately monounsaturates with some saturated and a bit of polyunsaturates in there too.
Regarding counting other stuff: It's always good to get some fiber in you. About 35g/day is a good benchmark. Peas, broccoli, etc. are some good sources.
How's your training?
Similar Threads
-
Good Diet and Nutrition book
By MeatZatk in forum Diet & NutritionReplies: 1Last Post: 10-05-2006, 04:03 PM -
Nutrition Book Question
By fmiceli in forum Diet & NutritionReplies: 0Last Post: 09-19-2004, 10:07 AM -
Nutrition Info Book
By RnRGirl in forum Diet & NutritionReplies: 0Last Post: 08-19-2003, 10:04 AM -
Nutrition Book/Reference
By EagleEye in forum Diet & NutritionReplies: 6Last Post: 11-05-2001, 07:24 AM -
Great Sports Nutrition Book
By w8lifter in forum Diet & NutritionReplies: 4Last Post: 07-23-2001, 10:08 PM
Posting Permissions
DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.