Bodybuilding 101 Nutrision

CrossFit
PhoenixLuv updated
by Jim Stoppani, PhD, Karla Dial And Allan Donnelly Jan 04, 2012 her weight from 153
FST-7 Lbs. to 149 Lbs., a
loss of 4 Lbs. in 431
The 15 Best Lean - Muscle Building

days.
Germ an Volum e Training
Grip Foods larrysmojo is now

friends with
greenbeatle.
High Intensity Training
(HIT)
1. Beef (From Grass - Fed Cattle) View All
HST Program
Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins
Mass Gain Program s and iron content.
Rest Pause Training Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than
conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean
Military and Police
muscle.
Self Defense
Sports Training 2. Beets

Old School Bodybuilding A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver
and joint repair, but also has been shown in clinical research to increase muscle strength and
Periodization
power.
Pow erBuilding
Beets also provide an NO boost which can ehance energy and aid recovery.
Pow erlifting
Pyram id Training 3. Brown Rice

Short Workouts A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and
during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are
Strength
critical for encouraging lean muscle growth, fat loss and strength gains.
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Top Workout Program s
Training Splits
Weider Principles
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A slow-digesting whole grain that provides you longer-lasting energy

throughout the day, and during workouts.
4. Oranges
Another good fruit that can actually help to boost muscle growth, strength and endurance,
especially when eaten before workouts.
5. Cantaloupe
Due to it's relatively low fructose content, this melon is one of the few fruits that is actually a fast-
digesting carb. That makes it a good carb to have first thing in the morning after a long night of
fasting and one of the few good fruits to eat after workouts.
6. Cottage Cheese (Organic)

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.
Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles
from being used as an energy source while you fast during the night.
7. Eggs
Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains
isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is
found.
If you're worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs
has been shown to decrease the amount of LDL (bad) cholesterol particles associated with
atherosclerosis.
Eggs are known as the perfect protein.
8. Milk (Organic)
Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about
70% more omega-3 fatty acids than conventional milk.
9. Quinoa
A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an
increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean
muscle and strength gains.
10. Wonka Pixy Stix

These contain dextrose, meaning this carb doesn't even need to be digested - it literally goes
straight into your bloodstream, getting those carbs straight to your muscles for the fastest
recovery possible after workouts.
11. Spinach
A good source of glutamine, the amino acid that is important for lean muscle growth.
In addition to glutamine, spinach can increase muscle strength and endurance.
12. Apples
The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue,
allowing you to train harder for longer.
Other research also shows that these polyphenols can increase fat burning as well. That's why
it's a good idea to make apples a pre-workout carb source.
Apples help to increase muscle strength and prevent muscle fatigue,
allowing you to train harder for longer.
13. Greek Yogurt

Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has
more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g
protein, 16 g carbs per cup).
It's also a good source of casein protein.
14. Ezekial 4:9 Bread

Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and
legumes, the bread is a complete protein, which means it contains all nine of the amino acids
your body can't produce on its own - the ones needed for lean muscle growth.
15. Wheat Germ

Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good
amount of branched-chain amino acids (BCAAs), arginine and glutamine.
This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein
that's a perfect food before workouts.
The Lean Muscle One - Week Meal

Plan
The following plan is designed for a woman weighing 140 pounds. When trying to gain lean
muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of
about 13-15 calories per pound of bodyweight.
So for a 110-pound woman, total daily calories would be between 1,430 to 1,650; for a 150-pound
woman, about 1,950 to 2,250. See muscleandfitnesshers.com for your supplements on workout
days.
Monday
Nu tritio n :
Calories: 1,835
Protein: 185g
Carbs: 135g
Fat: 65g
BREAKFAST 1:
whey protein
1 scoop
cantaloupe
1/2 small/medium
BREAKFAST 2: (30-60 MIN AFTER B1)
Ham and Cheese Omelet

(2 large eggs, 2 slices low-fat deli ham, 1/4 cup fat-
free cheddar cheese)
cooked oatmeal
1 cup
LATE-MORNING SNACK:
reduced-fat Greek yogurt

4oz
blueberries
1/2 cup (Mixed in with yogurt)
LUNCH:
lean ground beef

4 oz
whole-wheat hamburger bun

1
mixed greens (include spinach)

2 cups
olive oil and balsamic vinegar
1 tbsp / 1 tbsp
MIDDAY SNACK:
canned chicken breast

3 oz
light mayonnaise
1 tbsp
whole-wheat crackers
5 (Mix mayo in chicken, eat on crackers)
DINNER:
chicken breast
6oz
chopped broccoli
1 cup

2 cups

1 tbsp / 1 tbsp
NIGHTTIME SNACK:
cottage cheese
3/4 cup
salsa
2 tbsp (Mix salsa in cottage cheese)
Tuesday
Nu tritio n :
Calories: 1,870
Protein: 190g
Carbs: 145g
Fat: 60g
BREAKFAST 1:
whey protein
1 scoop
orange
1 large
BREAKFAST 2:
large eggs
2
large egg whites
2 (Make scrambled eggs)
whole grain waffle

1
maple syrup
1 tbsp
LATE-MORNING SNACK:
whey protein
1 scoop
wheat germ
1/2 cup (Mix wheat germ in whey shake)
LUNCH:
turkey deli meat

4oz
light mayonnaise
1 tbsp
Ezekial bread
2 slices (Make turkey sandwich)
MIDDAY SNACK:
low fat cottage cheese

1/2 cup
sliced pineapple
1/4 cup (Mix pineapple in cottage cheese)
DINNER:
tilapia
6 oz
broccoli
1 cup

2 cups

1 tbsp / 1 tbsp
NIGHTTIME SNACK:
casein protein
1 scoop
walnut halves
7
peanut butter
1 tbsp (Dip walnuts in peanut butter)
Wednesday
Nu tritio n :
Calories: 1,900
Protein: 180g
Carbs: 160g
Fat: 55g
BREAKFAST 1:
whey protein
1 scoop
small apple
1
BREAKFAST 2:
Frittata Recipe
cooked oatmeal
1 cup
LATE-MORNING SNACK:

1/2 cup
sliced strawberries
1/2 cup
LUNCH:
Stir-fry B Recipe
MIDDAY SNACK:

1/2 cup
canned Mandarin oranges

1/2 cup
DINNER:
top sirloin steak

6oz
asparagus spears
20

2 cups

1 tbsp / 1 tbsp
NIGHTTIME SNACK:

1 cup
honey
1 tsp
roasted flaxseeds
2 tbsp (Mix honey and flaxseeds in yogurt)
Thursday
Nu tritio n :
Calories: 1,855
Protein: 165g
Carbs: 130g
Fat: 75g
BREAKFAST 1:
whey protein
1 scoop
cantaloupe
1/2 medium
BREAKFAST 2:
low-fat milk
1/2 cup
Kashi Go Lean cereal

1/2 cup
whey protein
1/2 scoop
LATE-MORNING SNACK:

2 cups
large whole eggs

2 (hard-boiled and sliced)
dry oatmeal
1/4 cup

1 tbsp / 1 tbsp (Make salad by adding all ingredients
together)
LUNCH:
seasoned tuna fillets

5 oz packet
cooked quinoa
1/2 cup
mixed frozen veggies

1 cup
MIDDAY SNACK:
10" whole-wheat pita

1/2
reduce-fat cheddar cheese shredded

1/4 cup (Make cheese quesadilla: add cheese to one side of tortilla,
cook on medium heat in pan until cheese is melted)
DINNER:
salmon
6oz

2 cups

1 tbsp / 1 tbsp
NIGHTTIME SNACK:
cottage cheese
3/4 cup
salsa
2 tbsp
Friday
Nu tritio n :
Calories: 1,915
Protein: 195g
Carbs: 145g
Fat: 65g
BREAKFAST 1:
whey protein
1 scoop
apple
1
BREAKFAST 2:

1/2 cup
canned Mandarin oranges

1/2 cup
medium celery stalks

2
peanut butter
1 tbsp (Fill celery grooves with peanut butter)
LATE-MORNING SNACK:
whey protein
1 scoop
wheat germ
1/2 cup (Mix wheat germ in whey shake)
LUNCH:
turkey breast deli meat

4oz
reduced-fat American cheese

1 slice
light mayonnaise
1 tbsp
10" whole-wheat pita

1
MIDDAY SNACK:
fat-free cheese
2 oz
whole-wheat crackers
5
DINNER:
tilapia
6 oz
2 cups

1 tbsp / 1 tbsp
NIGHTTIME SNACK:
casein protein
1 scoop
walnut halves
7
Saturday
Nu tritio n :
Calories: 2,000
Protein: 180g
Carbs: 170g
Fat: 70g
BREAKFAST 1:
whey protein
1 scoop
orange
1 large
BREAKFAST 2:
large eggs
2
large egg whites

2
reduced-fat cheddar cheese (shredded)

1/4 cup (Make cheese omelet)
whole-wheat English muffin

1
peanut butter
1 tbsp (Spread peanut butter on toasted muffin)
LATE-MORNING SNACK:
boiled soybeans
1/2 cup
chicken noodle soup

1 cup
LUNCH:
albacore tuna (in water)

3oz

2 cups
beets
1 cup
fat-free feta cheese

1 oz

1 tbsp / 1 tbsp
large whole-wheat pita bread (sliced into wedges)

1/2 (Add ingredients to salad and eat with pita bread)
MIDDAY SNACK:

1 cup
honey
1 tbsp
DINNER:
DINNER:
Spaghetti and Meatballs C
NIGHTTIME SNACK:

3/4 cup
Sunday (High Carb " Cheat" Day)

Nu tritio n :
Calories: 2,500
Protein: 160g
Carbs: 255g
Fat: 75g
BREAKFAST 1:
whey protein
1 scoop
cantaloupe
1/2 medium
BREAKFAST 2:
Breakfast Sandwich D
LATE-MORNING SNACK:

1/2 cup
blueberries
1/2 cup
LUNCH:
turkey deli meat

4 oz
Ezekial bread
2 slices

2 cups

1 tbsp / 1 tbsp
MIDDAY SNACK:
10" whole-wheat pita bread

1/2
fat-free cheddar cheese

1/4 cup (Make cheese quesadilla)
DINNER: CHEAT MEAL
pepperoni pizza
3 slices
beer
12 oz
ice cream
1 cup
NIGHTTIME SNACK:
cottage cheese
3/4 cup
salsa
2 tbsp
The Recipes
Recipe A: Frittata
Ingredients:
2 large whole eggs

1 large egg white
1/4 cup low-fat cottage cheese
1/2 cup chopped broccoli
1/2 medium onion, chopped
Directions:
1. In frying pan on medium heat, cook onions for about five minutes with fat-free cooking spray;
add broccoli and cook for about five minutes.
2. In a large bowl, mix eggs, and cottage cheese and add to pan, lift and rotate pan so that
eggs are evenly distributed; as eggs set around the edges, lift to allow uncooked portions to
flow underneath.
3. Turn heat to low, cover the pan and cook until top is set.
4. Invert onto a plate.
Frittata A Recipe.
Recipe B: Stir- fry

Ingredients:
4oz shrimp
1 large whole egg
1/2 cup cooked medium-grain brown rice
1 cup mixed frozen veggies
Directions:
1. In a pan over medium heat cook shrimp in nonfat cooking spray, add boiled rice and
vegetables, add scrambled egg and soy sauce if desired.
2. Cook for about 5-10 minutes, stirring frequently.
Stir-fry B Recipe.
Recipe C: Spaghetti and Meatballs
Ingredients:
4 oz lean ground turkey

1 cup cooked spaghetti squash
1/4 cup fat-free ricotta
1/2 cup marinara sauce
1 cup raw spinach
Directions:
1. Mix desired spices with ground turkey and roll into balls; add desired spices to sauce and
cook meatballs in sauce until done.
2. Cook spaghetti squash in a shallow baking pan with ½ inch of water in pan at 350 degrees
in oven until tender. Scrape out spaghetti squash with fork to make spaghetti strings.
3. Top spaghetti squash with meatballs and sauce, and spinach and top with ricotta.
Spaghetti and Meatballs C Recipe.
Recipe D: Breakfast Sandwich

Ingredients:
1 large whole egg

1 slice reduced-fat American cheese
2 slices low-fat deli ham
1 whole-wheat English muffin
Directions:
1. Make breakfast sandwich: toast muffin; fry ham in pan and place on one half of muffin.
2. Fry egg in pan using nonstick cooking spray and place on ham; top egg with cheese and
cover with other muffin half to make breakfast sandwich.

Bodybuilding 101 Nutrision

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CrossFit

The 15 Best Lean - Muscle Building

Grip Foods larrysmojo is now

Sports Training 2. Beets

Pyram id Training 3. Brown Rice

A slow-digesting whole grain that provides you longer-lasting energy

6. Cottage Cheese (Organic)

Eggs are known as the perfect protein.

10. Wonka Pixy Stix

In addition to glutamine, spinach can increase muscle strength and endurance.

13. Greek Yogurt

It's also a good source of casein protein.

14. Ezekial 4:9 Bread

15. Wheat Germ

The Lean Muscle One - Week Meal

Ham and Cheese Omelet

reduced-fat Greek yogurt

lean ground beef

whole-wheat hamburger bun

mixed greens (include spinach)

canned chicken breast

mixed greens (include spinach)

olive oil and balsamic vinegar

whole grain waffle

turkey deli meat

low fat cottage cheese

mixed greens (include spinach)

olive oil and balsamic vinegar

reduced-fat Greek yogurt

low fat cottage cheese

canned Mandarin oranges

top sirloin steak

mixed greens (include spinach)

olive oil and balsamic vinegar

reduced-fat Greek yogurt

Kashi Go Lean cereal

mixed greens (include spinach)

large whole eggs

olive oil and balsamic vinegar

seasoned tuna fillets

mixed frozen veggies

10" whole-wheat pita

reduce-fat cheddar cheese shredded

mixed greens (include spinach)

olive oil and balsamic vinegar

low fat cottage cheese

canned Mandarin oranges

medium celery stalks

turkey breast deli meat

reduced-fat American cheese

10" whole-wheat pita

olive oil and balsamic vinegar

large egg whites

reduced-fat cheddar cheese (shredded)

whole-wheat English muffin

chicken noodle soup

albacore tuna (in water)

mixed greens (include spinach)

fat-free feta cheese

olive oil and balsamic vinegar

large whole-wheat pita bread (sliced into wedges)

reduced-fat Greek yogurt