Bodybuilders don?t need to eat ?lots?, don?t need supplements, don?t need lots of carbs and calories, and can and should eat like everyone else should eat. Don?t start getting crazy ideas about bodybuilding. It?s hard work for about an hour a few times a week. A field hand on a farm does hard work 10-12 hours a day. Bodybuilding is no big thing requiring a lot of extra diet consideration.
Here?s how you should eat. Eat a diet of varied, wholesome, and high quality foods such that your daily caloric intake is equal to your daily caloric burn while keeping your macronutrient ratios at about 55/20/25 (%calories from carbs/fats/protein). That?s all.
Regarding protein, you don?t need 1gram per pound of body weight per day, that?s just another myth. At the most, you need about half that so don?t get into protein supplementation. Here are some tips for you.
1. Lift heavy working the muscles to failure with every set except a warm up (flushing) set. Keep the weight so heavy you cannot do more that 6-10 reps.
2. Don?t over train. Over training is probably the biggest mistake newbie bodybuilders make because the credulous and naive tend to think more is always better. Check the first set of every exercise in your routine and if you have not improved something (one more rep or half rep or better form, etc), you may be over training. Pay attention to under performing muscle groups and if there?s no progress for three weeks try adding another day of rest (recovery time) between workouts for that muscle group.
3. Change it up from time to time. Keep your program fresh and fun. Experiment and note the results. Modifying and building in variations will help you build a more well rounded physique and prevent adaptation?the dreaded plateaus. Done properly, bodybuilding is hard work so take a vacation from it every few months to keep yourself dynamic and psyched and to avoid stagnation and monotony.
4. Eat a proper diet and don?t take supplements. Supplement makers know how to push your buttons and make you think the crap they sell will make you huge. If you just read what most of the clowns in this forum believe about protein shakes, you?ll see what I mean. They?re mostly products of advertising and know nothing about science. Your body needs food, not supplements.
5. Lifting heavy is as mental as it is physical. Before you begin your workout, get your psych on. Don?t socialize while working out and don?t allow yourself to be distracted while lifting. Keep your focus and concentration at all times so when that last rep comes, you?ll be ready to do it?.and one more too.
6. Study. It?s your body and your health so prepare yourself to become your own personal trainer so you don?t have to trust your butt busting to some musclehead who will have you wasting time and energy. The worst people to learn bodybuilding from are bodybuilders as counter-intuitive as that may sound. They run on genes, steroids, and bad information. Get your information from where the people who train our Olympians get theirs?science. Study the basics of anatomy, kinesiology, and physiology.
7. Get to know Scooby. Scooby is the best personal trainer I?ve been able to find on the web. He?s a good guy to get to know. He?s been where you want to go, has the bod to prove his techniques work, has 140+ videos for you to watch and learn from, will show you how to get big and eat healthy on the cheap, and won?t try to sell you anything. You can learn a lot from Scooby by ?osmosis? just from watching his videos. I know he doesn?t look like a genius, but he?s got solid information. Go here ?> http://www.youtube.com/user/scooby1961 to watch all of his YouTube videos and you?ll get a good preliminary education for a beginner bodybuilder. And also check out his website here ?> http://scoobysworkshop.com/general_philosophy.htm You can use it for a bunch of things but you might want to try the custom workout plan here ?> http://scoobysworkshop.com/WorkoutPlanGenerator.htm\
8. Create goals for yourself. Examples include excellence in a sport or occupation, strength, endurance, flexibility, systemic fitness, general health and well being, body sculpting, body awareness, coordination, poise and comportment, balance, body composition, mental acuity, educational experience, etc. Keep records of your biometrics so you can detect changes in weight, measurements, body fat, strength, endurance, etc. MS Excel is a good place to store data so you an plot graphs and charts but a spiral notebook works too. It?s important to be able to see where you?ve been so you can appreciate your progress and know what needs to be changed for better performance. It?s also necessary to see that you?re meeting your goals. You can?t measure success without goals and it?s little successes that keep us motivated to make the big successes.
Good luck and good health!!
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