Eating To Maximize Muscle Gains. I will go on the record in saying that nutrition is the most important part of the muscle building equation. What you put into your mouth will determine the gains that you make from intense workouts in the gym and how you recover and build muscle away from the gym. Nutrition is important for every bodybuilder and especially for vegan athletes and trainees. Building an impressive physique is possible while adhering to a Vegan diet and lifestyle, but careful planning is necessary to maximize testosterone and insulin production and to maximize recovery. If you are currently following the workout program that I created in Part I, then you are doing all you need to in the gym to stimulate new muscle growth. With your workouts well underway, it is important to maximize your time away from the gym and your training table (meals for the week). I will admit that there certain benefits as far as testosterone release and absorption that occur with meat and whey protein consumption. As a vegan, I do not eat any of these products or any product that comes from an animal source. My reasons are based on my own morals and ethics which is not to say that I look down upon those who do not follow my lifestyle, it is just that I personally feel that abusing and killing animals for personal gain is not something that I want to be affiliated with. Even if you do not believe in my lifestyle choice, I still believe that the principles and base for my nutrition program can be taken and used for your benefit. Again, my goal is to promote a vegan lifestyle and to show that it is possible to achieve great gains while holding to a vegan lifestyle. I am not making judgments, just creating an awareness and providing a resource for those who are vegan, are interested in becoming vegan or those who would like to learn how I build my physique while living a vegan lifestyle. Eating Vegan has become simpler in recent years with the increase in awareness and a more mainstreaming of Vegan lifestyles. Most commercial- chain supermarkets have Organic sections and there is an increase in the amount of natural and organic markets throughout the United States. Everyone Vegan or non- Vegan can reap the benefits of eating natural and organic foods. Soy is my staple protein source. Much has been researched on soy and its effect on estrogen levels and it has been concluded that soy is healthy for males and will not effect estrogen levels to a drastic degree. With that said, I also use Rice protein. Hemp protein is another great protein source, and in the near future Hemp protein shakes may soon replace soy protein shakes in my diet. Nutritional Principles & Guidelines. Just because I am Vegan, does not mean that I do not follow the same guidelines as champion bodybuilders when it comes to nutrition. In fact, just the opposite is true. I still eat the same way that professional bodybuilders do, the only difference is that all of my protein sources are non- meat and non- dairy and do not contain any animal, or animal by- product. A bodybuilding diet and good nutrition are key components that will determine how successful you are in your bodybuilding program. Training without proper nutrition.Track my training at 60 Years Old. Christine's Training Routine. I am busy setting up a video studio at my house for bodybuilding, fitness, submission wrestling, and. Also, all of the food in my diet is organic and contains only natural ingredients. I follow the following basic guidelines in setting up my nutrition plan and I suggest you do the same in yours. Eat Small, Frequent Meals. I eat 6 to 8 times per day which equates to roughly every 2 to 4 hours. It is important to keep a constant influx of nutrients (protein, calories, healthy fats, complex and low- glycemiccarbohydrates) in your body to maintain a positive nitrogen balance. Not only will your metabolism and fat- burning capabilities increase, you will have the nutrients needed to fuel muscle growth and recover so you can workout harder the next time you hit the gym. Eat Your Bodyweight In Grams Of Protein. I strive for 1- 1. For example, in the off- season I weigh anywhere between 1. This past off- season I was in the 1. This is spread out between the 6 meals that I eat in a day which comes to an average of 3. Carbohydrates Are Crucial To Muscle Growth. The great thing about a Vegan diet, is the fact that I eat organic foods. When it comes to carbohydrates, I only eat organic whole- grain breads which provide plenty of fiber and low- glycemic carbohydrates that keep blood sugar levels even. When in a mass building phase, I strive for 2 to 3 grams of carbohydrates per pound of bodyweight which comes out to 3. I usually aim for the lower amount. Eat Enough Calories. This is the biggest problem of most hard- gainers and can be especially tricky for Vegans.
The reason is not a lack of meals, but the fact that are diets are high in fiber and low in overall calories, due to the abundance of fruits and vegetables. It is important to take in 1. Start at the lower number and adjust up or down based on the progress that you are making. If gains are coming well and your body looks to be gaining muscle with a minimal gain in body fat, maintain or even slightly up your caloric intake. If the opposite is occurring, lower the calories until the desired effects are occurring. Fat Should Comprise Roughly 3. Of Overall Calories. The positive to a Vegan diet is that the fats consumed are of the healthy kind; mainly Omega- 5 from nuts. The Nutrition Plan. Now that I have addressed the 5 guidelines that I follow in creating my nutrition plan it is time to see what it looks like. I have laid out a typical off- season meal plan for me. I usually eat roughly the same each day, but I do change things up occasionally and my overall calories may vary slightly from day to day. Orpeanut butter 2 tbspbagel 1banana 1rice protein 2. Soy cheeseburger Note: I have many different options at this meal and I will list the main choices that I usually have for this meal. Cheat Meals. In the off- season I do not deprive myself of any foods that I crave or feel like having. Soy ice cream is my biggest vice and when not dieting for a photo shoot or bodybuilding show it is not uncommon for me to have a few scoops around 8 p. The key is moderation and taking the time to enjoy your cheat food. Take the time to savor each bite and enjoy the flavor; doing so will allow your brain time to find comfort in the taste and by eating slowly your body will have time to tell you that you are full and do not want or crave any more. Beverages. With the exception of protein shakes and my post- workout organic soda, I have not listed what I drink throughout the day. This is because how much fluids I drink depends on how thirsty I am. I only drink when I am thirsty. My choices are water (I flavor my water with lemon) and green tea from tea leaves. I drink roughly 1. This number includes water, soy milk, green tea and soy protein shakes. I gauge my hydration by the Color. I make sure that my urine is pale yellow to clear in Color. As long as it is and I am not thirsty, I drink only when I feel thirst. Meals On Non- Training Days. On my off days I still eat the same type of meals. The only exception is that I do not have organic soda. The times of my meals after 2 p. This plan has allowed me to gain quality muscle while still being able to stay fairly lean during my bulking phases. The foods taste good and at no point do I ever feel like I am missing anything. Conclusion. There you have it. You are now well on your way to building a great body the Vegan Way!!! Be prepared to feel great, have energy you never had before and make the best gains of your life!!! Thank you for taking the time to read my articles. Diets for the Cutting Phase. The cutting phase is a term bodybuilders use to describe the period of dieting leading up to a competition. While bodybuilders spend most of the year eating excess calories to build muscle, when a competition is looming, cutting calories is vital to help shed body fat and get as lean as possible for the stage. A moderate approach to fat loss is best, according to the Sports Dietitians of Australia website, as cutting calories too quickly will result in muscle loss. On a balanced cutting diet you should consume between 1. Dr. Layne Norton. You also need between 1. Fat should make up 1. Norton adds. Some bodybuilders prefer to go for a lower- carb approach, known as a ketogenic diet. This involves keeping carbs very low during the week - - to roughly 3. Mauro Di. Pausquale writes in . Typical low- carb diets are often high in unhealthy fats, however, which may pose risks to your health, warns Harvard School of Public Health. You could, however, switch to a keto diet with mainly lean meats and get your fat from oily fish, nuts and seeds instead, which would be healthier. As an aspiring bodybuilder looking to cut calories and get lean, you may be tempted to opt only for low- fat foods. While this does enable you to keep a higher carb intake, which may help your energy levels, going too low with fat can also be detrimental. Low- fat diets aren't as satisfying, according to Harvard, meaning you could be left feeling hungry. Additionally, healthy fats such as oily fish and nuts play an important role in hormone production and overall health. By far the most sensible, effective approach to take when cutting for a competition is the one that fits your lifestyle and preferences. Avoid anything drastic by keeping carbs, fats and proteins in your diet and eating a variety of foods. Always check with your doctor before starting a cutting diet phase. As you progress, lose body fat and get lighter, you will need to reduce your calorie intake to keep losing fat. While the number of calories you need to eat and the quantity of food will vary from person to person, a sample cutting diet might be an egg white omelet on an English muffin with watermelon and kiwi for breakfast. At lunch, have a whole- grain wrap with tuna, olive oil, a large salad and a handful of walnuts, with ground turkey, mixed vegetables and a baked potato for dinner. Snacks could be cottage cheese with peanut butter and blueberries, a protein shake or crackers with sliced turkey, avocado and reduced- fat cheese.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
June 2017
Categories |