RE: Bulking Up for Beginning Teens
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Tuesday, April 25, 2006 10:47 AM
I'm going to put some important yet simple details for bulking up in a nutshell...
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Eating:
Eating is possibly the most important part of bodybuilding itself, aside from the actual training. Without getting in a lot of carbs, proteins, and fats, you won't put on size. Supplements can help, but they, in the end, can't do it without the help of food. Below are some definitions of the simple nutrients you should be focusing on getting each meal:
Simple Carbs: Simple carbs are burned faster than complex carbs, thus they are best pre-workout. If you don't burn them soon after consumption, they might be stored as fat. Of course, this depends on who eats them and at what time...
Examples: Apples, Bananas, Oranges, Grapes, White Bread, Most Muffins, Cakes, Cookies, Candies, Sugary Sodas and Energy Drinks, Juices, Berries, some Veggies, Non Whole-Wheat Pastas, etc...
Complex Carbs: Complex carbs are burned slower in the digestive system, and so they are the most important source of long-lasting energy in food. These should be eaten in every meal, although they should be consumed less pre-bedtime, when fats and proteins should be taken in higher amounts.
Examples: Whole-Wheat Bread, Bran Cereals, Oatmeal, Brocolli, Spinach, Brown Rice, Sweet Potatoes, Whole Wheat Pasta, Some Dairy Carbs, etc.....
Fats: Fats, though overly-avoided, are essential nutrients that are either stored for energy later, or used slowly as energy. While it is wisest to avoid the bad fats, such as the Saturated and Trans ones, you should get in enough beneficial ones throughout your meals. Most believe they are best to be eaten at night.
Examples of Good Fats: Almonds, Natural Peanut Butter, Olive Oil, Flax Seed Oil, Cashews, Milk, cottage Cheese, etc.
Examples of Bad Fats: Heavy Vegetable Oil/Grease, Animal Fats, Butter, Frostings, Non-Light Salad Dressings, etc.
...Meals...
Bodybuilders, or anyone for that matter, should eat 6 times daily with only about 3 hours between meals, at most. This keeps giving the body something to digest besides muscle, and also raises metabolism. Those wanting to bulk should be getting what is considered lots of carbs and proteins per meal, with moderate fats. However, the time of day at which you consume these meals is important, as well. Below is an example of the shifting nurtrient balance in meals than an ectomorph might follow throughout the day:
Morning Meals:
-35-55 Carbs
-20-25 Grams of Protein
-4-5 Grams of Fat
Mid-Day Meals:
-35-45 Carbs
-25-30 Grams of Protein
-4-5 Grams of Fat
Night Meals:
-20-25 Carbs
-30-35 Grams of Protein
-10-12 Grams of Fat
...Drinking...
Drinking water is just as important as eating the right foods each meal. It is suggested you drink atleast a galon of it a day, although I tend to drink 2.
Sometimes, it's hard to focus on taking in that much water, especially when there are other favorite beverages that you will have to put behind it. I found that, to be more inspired to drink as much as I did at first, setting 'rewards' for finishing my galon was necessary. What I mean is, each time you finish your water, you may enjoy a beverage of your choice afterward. I always chose diet sodas and teas, because im a clean ulker, although if your metabolism is through the roof, you might be able to stand drinking less-than-healthy things as a reward. JUst keep it strongly limited, and remember to try not to make it a habit to drink crap stuf all the time.
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...Cheat Meals...
Even if you're strongly dedicated to great nutrition, you may find yourself cracing things that aren't the best for your new eating lifestyle. This is what cheat meals are for. If you go a whole week without straying from your diet too significantly, you may treat yourself one meal where you eat anything you want, and how much you want. If there is an opportunity to eat a big meal before the end of the week, you could eat it that one time, but then go right back to eating clean the rest of the week.
If it is inconvenient to eat on routine on weekends or any other periods of time when your access to the right foods is seemingly cut off, you could eat 'normal' foods in moderation as what's necessary for the time period.However, after doignt his, make sure you return to eating clean ASAP, and be even stricter the following week.
If you are on a strict cut, or want to gain muscle before fat, you might want to keep your cheat meals more under control. Examples are below:
-4 Slices of Pizza with an Energy Drink
-Big Plate of Saucy Spaghetti with Soda
-Slice of Cake with 2 medium scoops of ice cream
-2 Hot Dogs and Coke
-Burger with the Works, with Fries
-Medium Chicken Fried Steam, Garlic Mashed Potatoes, and Cole Slaw
-3 Tacos and Sprite
Etc...
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Hope thi helped...if you would like to add anything ro see something wrong with this, post away.
Hope that helped.