Nurition Basics for Growth and Fat loss and YOUR Body

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    • Nurition Basics for Growth and Fat loss and YOUR Body

      The lack of nutrition can make your cycle or training almost non-productive. I see a lot of guys talk about cycling and training but not too much on nutrition. Knowing the right foods is the most important thing when cycling on and OFF. I stress OFF because this is where the ball is dropped after the PCT. Knowing your body and the right foods to eat is the key to any successful training regimen with or without steroids. We will start with the “Superfoods” that can make it happen for you. Then we will discuss body types and diets and tie it all in together. Let’s talk about the common “Superfoods” and what they do:

      Whole Eggs: Excellent source of protein. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your test levels.

      Fish Oil (Omega 3): Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day.

      Whey and Casien Protein Supplements: Full of quality protein to keep you body with readily amount for muscle recovery and growth factor

      Wild Salmon: One of the best sources of omega-3 fatty acids and has high protein

      Berries: Strong antioxidants for cancer and they help with hydration as well. Cranberries, raspberries, blackberries, blueberries, etc.

      Yogurt: The bacteria in it improves your gastrointestinal health. Get plain low fat yogurt. Eat it with berries & flax seeds.

      Flax Seeds: Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. BY the way, I do not use flax seed oil it has an affinity to cause elevation in estrogen levels. I recommend males with Omega 3 and women to use flax seed oil

      Extra Virgin Olive Oil: 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

      Mixed Nuts: Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight. Any nut qualifies.

      Red Meat: Protein, vitamin B12, iron, zinc, creatine, carnosine and even omega-3. Eat steaks & hamburgers from top round or sirloin

      Broccoli: High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss

      Spinach: One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile

      Turkey: If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g

      Quinoa: South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality.

      Oats: Reduce cholesterol, provide you with low-glycemic index carbs for energy, and high in soluble fiber. I use oatmeal in my protein shakes

      Tomatoes: High in lycopene, which prevents cancer. FYI The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes

      Oranges: Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

      Apples: Pectin in apples helps weight loss by increasing your sense of fullness. Apples are also the strongest antioxidiant after cranberries (eat the peels).

      Carrots: Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

      Water: Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration. Also keeps your metabolism efficient.

      Green Tea: Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee.

      There are more but they are most common. Lets talk about body types now…

      There are three body types: Ectomorph, Mesomorph, and Endomorph. Which one are you? Lets define them by scientific standard and find out:

      Endomorph

      An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some cardio activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

      Mesomorph

      A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet correctly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy. When you are happy with your muscle size simply train to maintain it. Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, but do not overdo.

      Ectomorph

      Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue. Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities should be kept to a minimum.

      It’s important that you get to know your body and the type so that your diet is optimal for your goals

      Lets look at a simple diet plan for bulking for myself (205lbs):

      You have to eat every few hours so you cannot start meal 1 at 9AM

      Meal 1: 10 egg whites and 3 whole eggs=50g protein, 1.5 cup oats

      Meal 2: 2 8 oz. chicken breast=50g protein, 1.5 cup mashed sweet potato

      Preworkout : 2 scoop whey=approx 50g protein,1 cup oats

      Post workout: 2 8 oz. chicken breast=50g protein, 1.5 cup brown rice

      Meal 5: 2 6 oz. lean mince/ground beef=50g protein, 1 cup mashed sweet potato, veggies

      Meal 6: 2 4 oz. tilapia fillets=50g protein, 1/2 cup brown rice

      Meal 7: 2 cans of albacore tuna fish very low sodium in H2O=60g protein, 1 cup oats

      Meal 8: Bedtime shake 2 scoops casein=50g protein, 2 tbsp. natural PB

      That gives me a total of 360g protein from food sources. The key to me getting my 400g protein minimum is I drink 50g whey protein shakes in between the meals giving me 410g total. This is my sweet spot. Now I vary in the amounts of servings at time but no less on the protein.

      A simple cutting diet would be for myself(205lbs):

      Meal 1: 5 whole eggs and 4 egg whites

      Meal 2: Protein Shake 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar)

      Meal 3: oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

      Meal 4: Protein Shake 50g Whey Protein with 1.5 tablespoons of All Natural Peanut butter (no sugar)

      Meal 5: oz Salmon or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

      Meal 6: Protein Shake 50g Whey with 1 tablespoon all natural peanut butter or 4 whole eggs and 4 extra whites

      For a 250lb+ man:

      Meal 1: 6 whole eggs

      Meal 2: oz chicken with 1/2 cup raw almonds

      Meal 3: 50g whey with 2 tablespoons all natural peanut butter

      Meal 4: oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil

      Meal 5: 50 g whey with 2 tablespoons all natural peanut butter

      Meal 6: 6 whole eggs

      It takes approximately 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy

      The biggest part of the diet is knowing your body and its type. Eating the right kind of foods is the most important aspect in setting your body up for optimal anabolism. Steroids activate this anabolism but your body needs nutrition in order to grow. I hope that I help educate the community on a very important factor that can lead to success of our cycles and when we are off. Nutrition is the key first...Thanks for reading

      References provided below for my source research:

      stronglifts.com/20-super-foods…to-build-muscle-lose-fat/

      dummies.com/how-to/content/determining-your-body-type.html

      muscleandstrength.com/articles…-mesomorph-endomorph.html

      self.com/fooddiet/2010/03/20-superfoods-slideshow#slide=1

      bodybuilding.com/fun/becker.ph…=1&Q9=3&Q10=1&Q11=1&Q12=1

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