October 10, 2010
Body Building Eating Routine
“Bodybuilding is 70% eating routine.” This statement was uttered a long time ago by one of the greatest body building trainers of his era, Vince Gironda.
With some fame as a bodybuilder himself, “The Iron Guru,” as he became known, was more famous for helping a newcomer towards the USA, Arnold Schwartzenegger move rapidly in the road being one of the biggest bodybuilders ever.
His acolytes list reads just like a who’s who in body building from the 1950s through 1997.
Vince was convinced that the body building eating plan was the important thing to muscle-building success, and he was fundamental in convincing other people of this principle in the multi-decade career like a trainer of champions.
In a nutshell, a body building diet plan should focus on the best useable protein sources, natural carbohydrates in the form of fresh vegetables and fruits, fats and oils, and finally, nuts. Bodybuilders also need to include supplements which help grow muscle tissue and lower the fat under the skin on our bodies.
Renowned biologist, Bernard Beverley, stated that human tissue is 100% biological. What that means for bodybuilders is that consuming foods that are very full of biological content is essential for developing that tissue so far as possible. Lots of people confuse foods full of biological content with foods high in protein, but this isn’t entirely the case as not all protein is identical. Biological content means food that contains protein of the structure that is very similar to the protein found in human tissue.
This might come like a surprise to some, but the food with the highest biological content may be the humble egg! Other foods full of biological content include raw milk, organ meats (heart, liver, kidneys and sweetbreads), steak, lamb, poultry and fish. Beans, legumes plus some other vegetables are also good protein sources, so it’s really important to incorporate them in what you eat as well.
On the other hand, soybeans, although famously high in protein, are only 22% biological. Thus you would need to eat huge amounts of soy to equal the protein content of the high quality protein previously listed. For contest preparation, the Iron Guru recommended avoiding anabolic steroids in favor of eating as much as three dozen eggs per day!
The idea is the fact that thus giving parts of your muscles a huge influx of biological protein so that they can reach new levels of strength and quickly repair any damage. After six to eight weeks, you should then reduce this add up to one or two daily, while you would have achieved your ultimate goal.
However, other body building diets focus on steak and more vegetables, a treadmill full of dairy products and fish. Each of these approaches serves a specific goal, that of loading the system with protein to replace and rebuild muscle tissue torn down by heavy workout routines. They aren’t long-term weight loss programs however. Body building supplements that Gironda recommended were: Kelp tablets, desiccated liver, lipotropic amino acids(inositol, choline, methionine, betain that assisted in the metabolic process and assimilation of protein) and wheat germ oil. Another eating plan method the Iron Guru developed was putting his students on the special muscle building diet plan cycle when preparing for contests, to get rid of that last little bit of subcutaneous fat.
It was composed of four times of zero carbohydrates, then on the fifth day eat normally. For the next four days eat zero carbs, as well as on the tenth day eat normally. The students would bare this up for between three and eight weeks, until every muscle separation and vein popped out at first glance.
To sum up, a good muscle building diet should be centered on protein, fats, good carbohydrates and fiber. The breakdown should be 24% protein, 40% natural carbs (no refined starches or sugars) and the balance in fat and fiber.
Right before competition diets, and cycling of zero carbs for four days and the fifth day free, should be followed for no more than eight weeks. Appropriate supplements ought to be taken.
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5 Comments on Body Building Eating Routine »
March 29, 2011
Lady Hikari @ 4:57 pm:
Aerobic exercise, running, and watching what you eat. You don't have to starve or anything.
A lot of fiber foods helps, so you don't get hungry. It's also much easier if you eat three small, balanced meals a day, not unbalanced meals. I think running helps a lot, and staying active in general.
April 5, 2011
TheContrarian2 @ 7:49 am:
Almost to the day, when I turned 40. Combine the age with the fact that I had become out of shape, overweight and lethargic, the realization that I would never be a millionaire with a beautiful home and pool and that I had 4 kids that I want to put through college and that I didn’t have the funds saved up to do it, all combined to make me feel old! But the story doesn’t end there. I decided to change. I got on a weight loss / exercise program and I feel much better physically at 46 than I did at 40. I’ve come to terms with the fact that I won’t be rich and I realized it’s a silly dream anyway. I have a nice 3 bedroom house with a $620.00 per month mortgage because I didn’t go nuts like everyone else did a few years back trying to buy a McMansion and I have very little debt that is almost completely paid off. I’ve gone back to school working on a bachelors degree. All of this, especially the classes I’m taking at school, make me feel much younger.
May 14, 2011
PsydayPrers @ 9:21 am:
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May 18, 2011
aaronbyard @ 9:38 am:
March 1st I weighed 252 (I’m 6’3″). Honestly, my weight loss wasn’t from cycling was much as it was from a huge dietary change, but the cycling and running didn’t hurt. I was losing 3-4 pound a week for a while, but the closer I get to my goal weight, the less I lose per week. I’m not really concerned with actual weight as much as I’m concerned about losing the belly fat and being healthier overall.
June 14, 2011
ListlessLounger @ 5:45 am:
How funny. I started watching what I ate/ exercising at the same time (late jan), then started keto at the same time (4/20), and we had about the same start weight (333). Although I managed to lose 20 pounds the old fashioned way and another 27 with keto, so I’m a little further down (283ish). The fact that your graph was about the same as mine makes me laugh. Weight loss twins!