SET YOUR GOALS
I strongly recommend "fitting" your favorite foods into your dietary requirements on a regular basis but still hit your calorie and macro goals. Tim Wescott Tim is a competitive bodybuilder who has been competing for decades and now offers his take on training and diet! That means he should eat calories per day for the upcoming week. The first thing was if you could tell how much I should bench after coming back from a broken collarbone 5 weeks ago. Eat Mostly Healthy Foods. Digital Food Scale — Super important. I recommend you also take a look and my weight training routines page for several other routines for beginners, intermediates and advanced lifters.
Need-to-Know Nutrition Basics
After Dinner Snack Macros: Protein Shake peanut butter smoothie. Meal Replacement Shake Mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 tbsp flax oil. Sweet Potato or yam. Collard Greens or swiss chard. Sandwich 2 slices grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato.
Waffles Oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake. Tuna Sandwich 2 slices grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato. Sandwich 2 slices grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard. Also get as much good sound sleep as you can to aid in recovery.
Now the matter of what to eat to feed those injured muscles. I would recommend eating every 3 hours or so. I know from personal experience this might not seem possible, but you must try to eat at least a little more until your body becomes acclimated to the new food intake.
We no longer label our 3 meals as breakfast, lunch, and dinner, because we will be eating at least 5 but preferably 6 meals a day, and they are now known as Meals That should be enough for starters as you will probably have a hard time eating this amount.
Drink a minimum of a at least a gallon of water every day. I would offer the same advice to them also except do 3 days of low intensity cardio just for your endurance and to keep fat gain to minimum. If you have, then I would definitely suggest starting with even less than you think you can handle. Then increase weight each week.
This has answered so many questions I had and now im really confident in hitting my goals. From your comment, I can tell you have more than enough enthusiasm and dedication to put your diet plan into action and achieve your goals.
My husband and I are gonna start doing this this week! We are going to get a food scale too. If that makes any sense at all. I mean, we would be able to tell how many calories or grams a plate or bowl of food is total, but when mixed together, how do you measure the macros?
Hi Mikayla, great question! You would just weigh out the individual ingrediants and calculate their macros. Then add them all up together. Then you just divide that cumulative total of all macros in all ingredients…. Total calories for that portion would be I want to ask, If i am working out 7 day a week, is it good??
Or a day off is recommend???? That depends on many things: Now, that being said, it is possible for beginners to train 6 days per week and still get good results.
I recommend you also take a look and my weight training routines page for several other routines for beginners, intermediates and advanced lifters. Please do not suggest taking fats postworkout because it can lower the Glycemic Index of the post workout and it can delay the whey protein.
Thanks for the comment, Tahir. That may or may not be the ideal, but any effect will likely be negligible. The most important thing is to get some protein in, within a reasonable time after training. Everything else is just details. Bulking Example Meet Sammy Smalls, an aspiring gym rat. Cutting Example Meet Freddy Fatts, a guy determined to put in the work to lose his gut and finally get ripped.
Bulking Example Sammy Smalls stepped on the scale just yesterday so he knows he is lbs. Let's plug this in to solve the other equations: Cutting Example Freddy Fatts tips the scales at a not-so-solid lbs. Bulking Example A quick recap — Sammy Smalls is lbs. Cutting Example A quick recap — Freddy Fatts, is lbs. Bulking Example A quick recap — Sammy Smalls is lbs and is scarfing down calories per day on his bodybuilding diet to bulk up.
Cutting Example A quick recap — Freddy Fatts, a pudgy pounder is starting a bodybuilding diet for weight loss that involves eating calories per day. Bulking Example Sammy Smalls is now two weeks into his bodybuilding diet. Cutting Example Freddy Fatts is now two weeks into his bodybuilding diet. About the Author Alex Hey! Dan says January 15, Excellent diet plans here. Lots of good info and tips to help achieve your goals.
Eric says February 10, I subscribed to your newsletter and have yet to receive the page document that was promised. Alex says February 10, Hi Eric, Thanks for subscribing. Whatever the case, I just sent you an email with a link to the page MYx8 eBook. Charl says February 16, Hi, great post. All the necessary info in a nutshell. I have the same issue than Eric, no MYx8 ebook received.
Alex says February 18, Hi Charl, I appologize for the delay in getting the ebook — I realized earlier today that there was an issue with the autoresponsder settings for my mail service i. All the best, Alex P. This message applies to anyone else who may not have received the ebook after signing up. Humberto says February 17, Hello, Thank you very much for your article, it is great. Thank you very much for your article and your response.
Alex says February 18, Hi Humberto, thanks for commenting — great question! Some examples of carb-rich foods are: Let me know if that answers your question. Sean says February 20, I calculated a diet for myself using your formula but should I eat the same amount of macronutrients on non workout days?
Let me know it goes if you end up trying this approach. Art says February 20, I always thought you were supposed to consume more calories on the days you exercised. Alex says March 5, Hi Art, good question! Good luck with your new workout, BTW! Brad says March 8, Hey, just read this post and was very intrigued.
I had a couple questions though. Your example Freddie fats, was the large fat boy example yet is at a super small Thank you for putting this info out there. Alex says March 26, Hi Brad. Good luck on your cutting diet! Rohan Arora says June 18, Great article.
Ken says July 2, Excellent writing with all the necessary information. Alex says July 3, Thanks, Ken! Rohit Singh says July 11, If you are looking to build muscle then you must eat your protein diet and do your workout routines regularly as this is the key to get good muscular and lean body.
Alex says July 28, Thanks for commenting, Rohit. I totally agree with that advice. Alex says July 28, Thanks a ton, Nina! All the best, Alex Reply. Jord says August 17, I really needed this. Honest, no BS advice. Thanks man… Seriously Reply. Alex says May 1, All the info you need to get started is in here. How do you figure out the G to OZ ratio? Alex says April 14, It might be a Mac issue. Try opening it with Google Sheets. Let me know if that works. Jaxon says May 22, Hey Alex, I just wanted to know a couple of things.
Mo says April 30, Thanks so much!!! Good luck, Alex Reply. Mikayla says September 3, My husband and I are gonna start doing this this week! Alex says September 7, Hi Mikayla, great question! Then you just divide that cumulative total of all macros in all ingredients… …The final step is to simply divide the totals by the portion size.
Good luck to the both of you.