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  1. #26
    GrŲŖte Mutter im Zimmer Abaddon's Avatar
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    Quote Originally Posted by malcolmjones View Post
    Although assorted diets like Atkins and South Beach and Ornish accept become popular, the accepted accord a part of dietitians and nutritionists is that a advantageous diet is somewhat altered -- beneath acrimonious in requirements and added counterbalanced beyond the above nutrients.
    Quote Originally Posted by Doug View Post
    If you want to post on this forum, post messages that newer members can understand and that the content of the post is of revelance to the thread.
    I'm pretty good with my book learnin and such. That post was a pile of crap.
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  2. #27
    Just joined M&S
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    Here some tips for body-building diet:
    1)You will have to eat sufficient quality protein
    2)Drinking too much water
    3)Do regular exercise
    4)join gym for body building.

  3. #28
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    Default Meal plan!!

    Hi there folks!!, my name is rick and i was wondering about a meal plan, i am a miner and work twelve hour days and am in a camp setting, lots of food, was wondering about a meal schedule, any ideas!!, thx.

  4. #29
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by riktheminer View Post
    Hi there folks!!, my name is rick and i was wondering about a meal plan, i am a miner and work twelve hour days and am in a camp setting, lots of food, was wondering about a meal schedule, any ideas!!, thx.
    Hi, ideally you should split your total calories into the amount of meals you can eat per day, normally trainers split their meals into five or six feedings per day
    Doug

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  5. #30
    Coming Up The Ranks co0pz's Avatar
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    good advice thanks
    Go Hard Or Go Home

  6. #31
    Frequent Poster cobusby's Avatar
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    as per the calculator I need 3287 calories to maintain and I created myself a diet of 3520 calories because I want to gain muscle. But honnestly in the last 3 days ( i started 3 days ago) I never ate like this before and I feel always like my stomach want to explose...i dont feel. Is it because the body is adjusting? I mesure my waist and even if I look more round in the mirror my waist didnt get bigger. I honnestly just wonder why i feel always like Im gonna explode ?

    My diet consist of 50% carbs 30% protein 20% healthy fat...if you need me to post it I will.

    I am really just concern about what I wrote above.

    thanks a lot

  7. #32
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by cobusby View Post
    as per the calculator I need 3287 calories to maintain and I created myself a diet of 3520 calories because I want to gain muscle. But honnestly in the last 3 days ( i started 3 days ago) I never ate like this before and I feel always like my stomach want to explose...i dont feel. Is it because the body is adjusting? I mesure my waist and even if I look more round in the mirror my waist didnt get bigger. I honnestly just wonder why i feel always like Im gonna explode ?

    My diet consist of 50% carbs 30% protein 20% healthy fat...if you need me to post it I will.

    I am really just concern about what I wrote above.

    thanks a lot
    Hi, when increasing calories far in excess of what you have normally been eating it is always better to go up in calories in stages, from the calories you normally eat you increase by approx 300 calories and eat 5-6 times per day, stick with the extra approx 300 for three days, then increase by a further 300 for another 3 days, and then go up in stages like that until you reach your recommended calorie intake, doing it this way will help to increase your metabolism as your stages increase
    Doug

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  8. #33
    Frequent Poster cobusby's Avatar
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    well i already started to eat my 3500 cal since the begining of the week...should I eat less for the next 3 days and then eat more the 3 days after? or because I alreayd started I should just continu?

    thanks for your great advices

  9. #34
    Moderator EKnight's Avatar
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    Since you've already been doing it, I would continue. How many meals are you eating ? 3500 calories split between six meals is less than 600 per meal. That shouldn't be making you feel like you're going to explode. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  10. #35
    Frequent Poster cobusby's Avatar
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    if I include my pre wo and post wo meal I'm at 8 meal per day.

  11. #36
    Frequent Poster cobusby's Avatar
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    but my calories are not exactly the same at each meal...does that matter?,,i might have a diffrence of 100-150 calories..no more than this..let me know if you want me to post my diet !

  12. #37
    Moderator EKnight's Avatar
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    At 8 meals a day you should have no problems. Are you sure your math is correct? -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  13. #38
    Frequent Poster cobusby's Avatar
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    yes sir ! as per the calculator on this site I should around 3287 for maintenance. On my training day i eat 3513 cal and on my day off i go around my maintenance.

    I made a excel table with calories of all I eat, incluiding grams of carb, protein, fat.

    My % turn around :
    49% carb 31 %protein 20% fat (healthy one) on my training day and day off as well.

    I monitor my weight daily and it go up and down..always turning around 200 lbs..sometimes 201..sometimes 199 lbs..its just in the mirror..i feel I look more round..and I feel more <<full>> than before.

    Thanks EK
    Last edited by cobusby; 11-26-2010 at 11:28 PM. Reason: mistake on info

  14. #39
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by cobusby View Post
    .

    I monitor my weight daily and it go up and down..always turning around 200 lbs..sometimes 201..sometimes 199 lbs..its just in the mirror..i feel I look more round..and I feel more <<full>> than before.

    Thanks EK
    As EK has posted, continue with your diet if you are already at the recommended calorific requirement.

    Only weigh yourself once per week as you can vary by up to 5 lbs per day.
    Doug

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  15. #40
    Frequent Poster cobusby's Avatar
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    thanks Doug I appreciate a lot your help..thanks EK as well

  16. #41
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    If your maintenance is 2287, then you should be eating 2787 EVERY day, whether you train or not. Where did you come up with the idea that you need more calories on training days and only maintenance on off days? -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  17. #42
    Loading Swag [|||||100%] JarheadFMJ's Avatar
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    Quote Originally Posted by cobusby View Post
    yes sir ! as per the calculator on this site I should around 2287 for maintenance. On my training day i eat 3513 cal and on my day off i go around my maintenance.

    I made a excel table with calories of all I eat, incluiding grams of carb, protein, fat.

    My % turn around :
    49% carb 31 %protein 20% fat (healthy one) on my training day and day off as well.

    I monitor my weight daily and it go up and down..always turning around 200 lbs..sometimes 201..sometimes 199 lbs..its just in the mirror..i feel I look more round..and I feel more <<full>> than before.

    Thanks EK
    Agree with EK, you need to eat the same am out of calories every day. Just because you aren't training doesn't mean your body doesn't need the extra calories .
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  18. #43
    Frequent Poster cobusby's Avatar
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    Quote Originally Posted by EKnight View Post
    If your maintenance is 2287, then you should be eating 2787 EVERY day, whether you train or not. Where did you come up with the idea that you need more calories on training days and only maintenance on off days? -EK
    Hi,

    sorry my maintenance is 3287...I got this idea from this site ! They call it the zig zag approach..i saw it on Steve Shaw article..how to get huge in 2 years.

    So you really recommend I should ALWAYS eat the same amount..??

    Here the place I got this idea :http://www.muscleandstrength.com/art...reme-mass.html

    3.The Zig Zag Bodybuilding Diet. On non-training days, eat your daily maintenance level. On training days, eat 500-600 calories above your daily maintenance level.
    Last edited by cobusby; 11-26-2010 at 11:33 PM. Reason: add info

  19. #44
    Moderator EKnight's Avatar
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    IMO, you haven't been training long enough or learned enough about dieting and your own body to use a technique as advanced as zig zagging. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  20. #45
    Frequent Poster cobusby's Avatar
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    So I should just stay 300 calories over my maintenance 7 days per week?

  21. #46
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    If your goal is to build, then 300-500 is where I would stay. Not knocking the zig zag approach, but it is more difficult to utilize and if you can get good gains from just going over your BMR, I would always use something simple and effective before I went the route of more difficult and effective. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  22. #47
    Frequent Poster cobusby's Avatar
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    wow thanks EK..honnestly it was getting difficult to manage all this caloried intake. I have another question...the 50% carb 30%prot 20%fat ratio...Do we use this ratio for the overall calorie intake during the day or we should use this ratio on every meal?

    I'm asking because on my overall 3587 calories the ratio is perfect (50-30-20) but on every meal i do have carbs-prot-fat but they dont really follow this ratio perfectly.


    thanks

  23. #48
    Moderator EKnight's Avatar
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    As long as you end up pretty close to that ratio at the end of the day from your total calories, you should be fine. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  24. #49
    Frequent Poster cobusby's Avatar
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    Wonderful..thanks a lot EK

  25. #50
    Coming Up The Ranks rocbodyangel's Avatar
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    Cool KISS on your foods

    Keep your eating simple.
    EAt the same foods all week..actually 30days then change it up

    Eat 1 to 1.5 pounds times your bodyweight on your protein
    Eat .08-1 pounds times your bodyweight for your carbs
    keep fat 10%of calorie intake

 

 

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