Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Beginning-Bodybuilding e-Newsletter
What Every Beginning Should Know But Probably Doesn't
December 1, 2005
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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Beginning Bodybuilding Q & A
with Marc David
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A Personal Note From Marc David
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The chances are good that you've probably heard about the sports
supplement, creatine monohydrate.
Why? Only because it's the hottest performance enhancing
supplement ever invented... and because more then 100 peer-
reviewed studies prove that it works!
(Not to mention, it's still legal!)
You may be interested in creatine and you are probably very
curious about whether it would work for you. Maybe you're on a
fa't loss program and you wonder if you can still use creatine
to lose body fa't.
Maybe you heard that creatine can dramatically boost your
strength and power and muscle mass, but you overhead someone in
the gym saying that creatine had side effects, and you want to
know the truth.
Finally, there is a website that reveals everything... I mean
everything... you ever wanted to know about this powerful,
legitimate and research-proven performance enhancer.
Before you read today's newsletter, take a look at this
brand new site and learn more about how you can multiply your
strength, power and muscle growth with creatine!
http://www.everything-creatine.com
I'd welcome the feedback.
I really liked what Ray had to say about the site:
"Thanks alot for finding that out for me. That really helped me
understand what CEE is. Your articles have helped me learn so
much about creatine. I will make sure and get all my friends to
look at this site."
Now let's talk about meal portions.
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Question:
Marc,
Hi my name is Jeremy and I have been reading about bodybuilding
for about 4 months now... I have a question... I know all that
stuff like I need to eat 5-6 meal a day, eat less than your
daily maintenance caloric and stuff like that...
But what I do not know is how big the meal has to be?
It is really difficult for me to really count up my calories
from the food I eat everyday and stuff like that. I know that
eating the wrong kind of food will be bad for you but now I am
faced with a different kind of problem. The problem is that I
have no idea whether or not I am eating too much or not... is it
possible to show a picture or a diagram in actual size that
shows really how much food should be on our plate during our
meal?
I am used to eating 3 times a day and the thought of smaller
meals of 6 a day really REALLY confuses me as I in no way
actually know how much is TOO MUCH...
Thanks
Jeremy P
Answer:
Jeremy,
Despite what you may have heard... eating 5-6 times a day it's
not that hard. It takes some discipline but it's not all that
difficult and you certainly do not eat 5-6 large, American style
meals. These are small, frequent meals that comprise what is
termed a complete meal (protein, carb, sometimes healthy
fat).
But let me go back to the beginning to continue the story...
Here's what you do:
1- Figure out how many calories per day you need to
gain/maintain/lose weigh't
2- Start tracking that with something fr ee like
http://www.fitday.com It's easy. You will find all kinds of
foods there and easy ways to track them.
3- Eye ball your portions. You know you had some brown rice
right? Get out a cup. Look at it. If you practice this,
you'll soon be able to eat, look at your place and just know..
that is about a cup of brown rice.
You don't have to physically measure your foods. I suppose you
could but that wouldn't work so well when you eat out, go to a
friends out and such. Who wants to carry around a complete set
of measuring cups and spoons?
So you will need to look at measurement devices like a cup, a
quarter cup and such and be able to eye ball things. Once you
do this a few times at home, you will be able to visually look
at a plate of food and roughly guess the portions. Once you
know the portions...
Then you know how much you should enter into Fitday.
And at the end of the day it will show what you ate in calories,
protein, carbs and fats. And you'll be able to see this
displayed in a graph so you know if your ratios are correct
(assuming you are into or have any interested in ratios).
I personally don't carry around a cup or any type of measuring
devices. But I know if I go out to eat that the chicken on my
place is about the size of the palm of my hand.. times two...
.. the palm of my hand is roughly 3 ounces.
I can eye ball that chicken breast and guess it's about 6 maybe
7 ounces of chicken.
Are you getting my point?
Follow those steps above. Once you know how much you need to
eat in terms of calories, you will be able to do whatever you
want.
Then eat, and eye ball your portions. Quickly you will learn
that in order to hit your daily calories, maybe you don't want
to eat 2 cups of brown rice as it's too much. Or maybe not
enough. But you can judge this and track it and that is how you
will know.
Then track it. If you don't track what you eat, then you are
only guessing. And those who guess get frustrated because those
who guess do not know. That is why it's called guessing. So if
you simply cannot or won't track, you'll always be frustrated
and confused. Unless of course, you track it for the first day
and forever on, eat the same portions and foods. Yuck!
The biggest mistake I see people making is:
1- They have not ever figured out the math to calculate their
calories
2- They do not track what they eat
3- So they just do whatever and get whatever
Jeremy,
Make sure you go to http://www.beginning-bodybuiding.com and
GRAB that Top 12 Report. It has the exact formulas you need to
figure out how to calculate the calories you need specifically
for you. It is a fr ee copy so make sure you have it if you
forgot to download it when you signed up for this publication.
Yours for greater fitness success,
Marc David
Author of the Beginner's Guide to Fitness and Bodybuilding
http://www.beginning-bodybuilding.com
P.S. If you liked this issue, then feel fre'e to pass it along
to a bud who can sign up and get their own copy.
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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Need Some Answers N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
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Especially for Webmaster and E-Zine Publishers
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If you have a website or e-zine and you would like
to earn m.o.n.e.y by recommending Marc's Beginner's Guide
e-book, visit the aff-iliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
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< Message edited by Marc David -- 12/16/2005 8:01:02 AM >
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