Basic Bodybuilding Diet

[ultimate]

My View:

Carbo:- minimum 300g per day. Can be more as they provide the best fuel to blast through your workout and spare protein.

Protein:- 1.5 to 2g per kg body weight per day.

Fat:- under 50g to rip up. Pay attention to Omega 3 and 6 intake.

Other important nutrients (not complete):-
Vitamin C:- 500-1000mg per day
Vitamin E:- 200-400iu per day
Folic Acids:- 400-800ug per day
2-4 servings of brightly coloured fruits for the carotenoids
Calcium:- 1000mg per day
Magnesium:- 500 mg per day
Zinc:- 15 mg

[hermanchauw]

Eat your food as natural as possible. Stay away from refined food.

[irx]

that would have to depend on a person's weight, bodyfat % and bodytype.

keeping fat below 50grams does not help ''one rip up''. energy balance is key; calories in vs calories out.

[ultimate]

irx said:

that would have to depend on a person's weight, bodyfat % and bodytype.

keeping fat below 50grams does not help ''one rip up''. energy balance is key; calories in vs calories out.

I learn this 50g restriction from pathologist in uni. HE believe that restriction of fat thru calories is not easy to adminster. But absolute figures restriction based on no. of gram is easier to monitor. Personal experience that when it come to "cutting", cutting out all the extra fat works well for me. But I understand everyone have different methods. ;D

[ultimate]

hermanchauw said:

Eat your food as natural as possible. Stay away from refined food.

Yeah that formed the basic. To add on stay away from excessive sodium unless you sweat d**n a lot. ;D.

[irx]

ultimate said:

irx said:

that would have to depend on a person's weight, bodyfat % and bodytype.

keeping fat below 50grams does not help ''one rip up''. energy balance is key; calories in vs calories out.

I learn this 50g restriction from pathologist in uni. HE believe that restriction of fat thru calories is not easy to adminster. But absolute figures restriction based on no. of gram is easier to monitor. Personal experience that when it come to "cutting", cutting out all the extra fat works well for me. But I understand everyone have different methods. ;D

i agree 50grams is teh right ballpark for most trying to mantain / slow bulk, but for meso's and ecto's, more fat is sometimes better, especially the good fats. trans/sat at have little place, also

not to mention going too low for extended periods is gonna mess with your hormone and thyroid, among other stuff, no

[ultimate]

irx said:

ultimate said:

I learn this 50g restriction from pathologist in uni. HE believe that restriction of fat thru calories is not easy to adminster. But absolute figures restriction based on no. of gram is easier to monitor. Personal experience that when it come to "cutting", cutting out all the extra fat works well for me. But I understand everyone have different methods. ;D

i agree 50grams is teh right ballpark for most trying to mantain / slow bulk, but for meso's and ecto's, more fat is sometimes better, especially the good fats. trans/sat at have little place, also

not to mention going too low for extended periods is gonna mess with your hormone and thyroid, among other stuff, no

Yeah under 50g is the recommendation for longevity.

Once every few days, increasing the fat intake by 20-30g does seem to improve growth, pump and stamina. Fat is definitely anabolic, but both to muscle and fat cells, Anyone one tried Bill Philip ABCDE Diet, a diet consisting of short cycles of over feeding and under feeding? ;D