What you need and what you dont need and why.
protein-every tissue in your body (muscle, hair,skin,nails,etc)consists of protein. Proteins are the building blocks of of lean muscle tissue. You should consume on a daily basis 1 1.5gms of protein per pound. So if you are 130lbs you should consume atleast 130gms of protein.
protein sources-salmon, halibut, cod, round steak, chicken, tuna, sardines, turkey breast,egg whites, etc. A very good supp for whey protein that i reccomened and many users is on 100% whey.
carbohydrates-carbs are your bodys main source of energy. when you ingest carbs your pancrease releases a hormone called insulin. insulin is very important because it attaches to the carbs and stores them in the muscles or stores them as fat and it also grabs on to the amino acids and stores them in the muscle cell so that they can be used for recovery and repair.
complex carbs- oatmeal, potatoes,grits, brown rice, sweet potatoes,whole wheat bread and pitas. fibrous- asparagus, squash, broccoli, green beans, cabbage etc.
monounsaturated fats-these fats are ussually high in essential fatty acids and may contain beneficial antioxidant properties. sources of these fats include fishoil, virgin olive oil, flaxseed oil and natural peanut butter. These fats should comprise 20 percent of you calorie intake. Anymore can lead to fat accumulating in your body.
water-65 percent of your body is made up of water including your muscle cells. water does so much for the body the list would go on; forever and you should consume on a daily basis 1-1.5 gallons a day.
calories- your calorie intake should be based on you goals. if you are bulking and are a newbie just starting out and use to eating 2,000 calories a day. you dont want to up immidietly to 4,000-5,000 calories overnight, you want to gradually work your way up by starting with 300-500calories over your maitnanence level every week or two
SUPPLEMENTS
First thing first supps are not going to make you big ,eating ,sleeping ,and training is whats going to make you grow supps are just going to help
multi vitamin- You deffinetly need a multi vitamin so you can get all the vitamins you need in one day to help your body stay healthy and grow healthy its one of the most important supps. I use animal paks but if your a newbie you really dont need a multi like that all you need is a basic multi that can be found in the cyberstore like ast multi is a great one.
fishoil or flax oil- great for your daily essential fatty acids and you should consume 10 -14gms a day
protein- i say try to get all of your daily protein per pound from food but if you cant and need help go with on whey its a great shake
creatine- is a great supp that has been around for years creatine mono always worked good for me at 5gms a day for 8 weeks and 2 weeks off(no eveidence that shows you have to cycle its just by prefrece) with no loading phase.
cee- another type of creatine that has an ester attatched to it. it does not have no bloating or cramping that goes along with mono but if your just a newbie i wouldnt jump on the cee banwagon yet and give mono a try first. Agood cee product is thunder but if you want to buy it in bulk go with hp.
prohormones, steroids, designer steroids, prosteroids- stay the **** away if your a begginer or under 21 its just nor worth the risks. theres plenty of time in the future for that dont **** up your body because you want to get big in 21 days. just focus on diet and training and you ll get big. there nothing like newbie gains
I just thought i would write a little bit on diet and supps to elminate some of the questions from newbies on this board. i could on forever but i think ill stop there so thanks for reading and have a good day my friends
__________________
protein-every tissue in your body (muscle, hair,skin,nails,etc)consists of protein. Proteins are the building blocks of of lean muscle tissue. You should consume on a daily basis 1 1.5gms of protein per pound. So if you are 130lbs you should consume atleast 130gms of protein.
protein sources-salmon, halibut, cod, round steak, chicken, tuna, sardines, turkey breast,egg whites, etc. A very good supp for whey protein that i reccomened and many users is on 100% whey.
carbohydrates-carbs are your bodys main source of energy. when you ingest carbs your pancrease releases a hormone called insulin. insulin is very important because it attaches to the carbs and stores them in the muscles or stores them as fat and it also grabs on to the amino acids and stores them in the muscle cell so that they can be used for recovery and repair.
complex carbs- oatmeal, potatoes,grits, brown rice, sweet potatoes,whole wheat bread and pitas. fibrous- asparagus, squash, broccoli, green beans, cabbage etc.
monounsaturated fats-these fats are ussually high in essential fatty acids and may contain beneficial antioxidant properties. sources of these fats include fishoil, virgin olive oil, flaxseed oil and natural peanut butter. These fats should comprise 20 percent of you calorie intake. Anymore can lead to fat accumulating in your body.
water-65 percent of your body is made up of water including your muscle cells. water does so much for the body the list would go on; forever and you should consume on a daily basis 1-1.5 gallons a day.
calories- your calorie intake should be based on you goals. if you are bulking and are a newbie just starting out and use to eating 2,000 calories a day. you dont want to up immidietly to 4,000-5,000 calories overnight, you want to gradually work your way up by starting with 300-500calories over your maitnanence level every week or two
SUPPLEMENTS
First thing first supps are not going to make you big ,eating ,sleeping ,and training is whats going to make you grow supps are just going to help
multi vitamin- You deffinetly need a multi vitamin so you can get all the vitamins you need in one day to help your body stay healthy and grow healthy its one of the most important supps. I use animal paks but if your a newbie you really dont need a multi like that all you need is a basic multi that can be found in the cyberstore like ast multi is a great one.
fishoil or flax oil- great for your daily essential fatty acids and you should consume 10 -14gms a day
protein- i say try to get all of your daily protein per pound from food but if you cant and need help go with on whey its a great shake
creatine- is a great supp that has been around for years creatine mono always worked good for me at 5gms a day for 8 weeks and 2 weeks off(no eveidence that shows you have to cycle its just by prefrece) with no loading phase.
cee- another type of creatine that has an ester attatched to it. it does not have no bloating or cramping that goes along with mono but if your just a newbie i wouldnt jump on the cee banwagon yet and give mono a try first. Agood cee product is thunder but if you want to buy it in bulk go with hp.
prohormones, steroids, designer steroids, prosteroids- stay the **** away if your a begginer or under 21 its just nor worth the risks. theres plenty of time in the future for that dont **** up your body because you want to get big in 21 days. just focus on diet and training and you ll get big. there nothing like newbie gains
I just thought i would write a little bit on diet and supps to elminate some of the questions from newbies on this board. i could on forever but i think ill stop there so thanks for reading and have a good day my friends
__________________
