Food+and+Nutrition

=Bodybuilding Nutrition=

Getting Started
toc Unfortunately, going to the gym is not all you have to do in order to build muscle and lose fat. You must follow a proper diet(outlined below) and have a good workout routine in order to reach your desired goals. Diet is actually more important than working out in my opinion. Having a good diet is what will allow your body to build more muscle and lose fat. A few basics to get you started with you diet are:
 * Consuming protein with every meal
 * Eating 4 to 6 smaller meals per day
 * Getting sufficient carbohydrates
 * Drinking enough water

Should I Focus on Gaining or Losing Weight First?
People are often confused as to what they should focus their diet on, losing weight or gaining weight. There are three basic body types that people have: An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width. A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle. The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.
 * The Ectomorph
 * The Mesomorph:
 * The Endomorph

Depending on the type of body type you have, it is quite straight forward what type of diet you should follow. If you are an ectomorph you should focus on eating many calories. If you are a mesomorph you are quite lucky and your diet will not affect your body as much as others. If you are an endomorph you should focus on restricting calories.

=Meal Plans=

Depending on whether you are looking to gain weight or lose weight, one of these meal plans is right for you.

__Healthy Eating Plan__
A guide for anyone who wants to clean up their diet. Suggestions ||  Additional Meal "Varirty" Suggestions ||  Foundations of Health Suggestions || 7:00AM || Protein Pancake 44g Protein - 441 Cals.
 * [[image:http://www.popeyescanada.com/images/MealPlanner3.jpg]] ||
 * =  ||  Basic Meal Template
 *  Breakfast

• 4oz Boil/Mashed Sweet Potato • 4 Egg Whites • 1 Scoop Vanilla Whey Protein • 2 tsp Cinnamon & Splenda || Foundation Smoothie 37g Protein - 298 Cals.

• 1/2 Cup Water • 1 Cup No-Fat Natural Yogurt • 1 Scoop of mixed Whey Protein • 1 Cup Frozen Organic Berries || Not to be Counted as Cals. in the Meal Guide

• 1 Scoop Vege Greens* • Essential Fat (Caps or Liquid) • Multi-Vitamin * Can be added to Foundation Smoothie || Snack 9:30AM || Protein Fruit Salad 27g Protein - 240 Cals.
 *  Morning

• 1 cup No Fat Cottage Cheese • 1/2 cup Crushed Pineapple • 1/2 cup Oranges & diced Walnut || Fruit & Fibre 14g Protein - 317 Cals.

• 1 cup Heritage O's Organic Cereal • 1 cup Sliced Peaches • 1 cup Skim Milk || Training Days Post Workout Shake

• 1 scoop Isolate Whey • 5g (1 tsp) Glutamine || 12:30PM || Chicken Fajitas 33g Protein - 300 Cals.
 *  Lunch

• 2 Whole Wheat Tortillas • 3 oz Chicken (Diced Breast) • 1 cup Grilled Veggies • Pepper & Cayenne Spices • No Fat & Low Sodium Sauce || Peppercorn Pita 33g Protein - 382 Cals.

• 1 Whole Grain Pita Wrap • 3 oz Grilled Lean Beef • 1/2 Cup Diced Peppers • 1/4 Cup Diced Tomatos • 2 tbsp No-Fat Peppercorn Sauce || Not to be Counted as Cals. in the Meal Guide

• Multi-Vitamin || Snack 3:00PM || Munch & Run 23g Protein - 350 Cals.
 *  Afternoon

• 1 cup Unsalted Trail Mix • (Dried Fruit, Nuts & Seeds) || Crunch & Munch 21g Protein - 372 Cals.

• EAS Myoplex Deluxe Bar || Not to be Counted as Cals. in the Meal Guide

• 1 scoop PhytoBerry || 6:00PM || Stay Lean Burger 35g Protein - 474 Cal.
 *  Dinner

• 3 oz Lean Turkey • 1 Whole Grain Bun • 1 tsp Minced Garlic • Sliced Tomato; Romaine Lettuce • 1 cup Wild Rice || Garlic Dill Chicken 36g Protein - 345 Cals.

• 3 oz Grilled Chicken • 1.5 cups Steamed Greens • (Pea Pods, Broccoli etc) • 1 tbsp Dill & Minced Garlic || Not to be Counted as Cals. in the Meal Guide

• Essential Fat (Caps or Liquid) • Multi-Vitamin || 8:30PM || Almost Ice Cream 26g Protein - 230 Cals.
 *  Snack

• 1 cup Cottage Cheese • 1 cup Frozen Fruit • 1 tsp Splenda. Blend till Smooth || Quick n' Easy... 30g Protein - 165 Cals.

• 1 scoop Substained Release Protein with water || To be Taken Before Bed

• 10g (2 tsp) Glutamine ||

__Cutting Plan__
A guide for people looking to lose weight. Suggestions ||  Additional Meal "Variety" Suggestions || <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Foundations of Health Suggestions || 7:00AM || Egg White Omelets 27g Protein - 292 Cals.
 * [[image:http://www.popeyescanada.com/images/MealPlanner1.jpg]] ||
 * =  || <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Basic Meal Template
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Breakfast

• 4 Egg Whites and 1 Whole Egg • 1 Slice Whole Grain Bread • 1/2 Cup Diced Peppers & Onions • Cayenne and Pepper Slices || Fruit Smoothie Delight 37g Protein - 298 Cals.

• 1/2 Cup Water • 1 Cup No-Fat Natural Yogurt • 1 Scoop of mixed Whey Protein • 1 Cup Frozen Organic Berries || Not to be Counted as Cals. in the Meal Guide

• 1 Scoop Phytoberry • Essential Fat (Caps or Liquid) • Multi-Vitamin || Snack 9:30AM || Peaches & Cheese 26g Protein - 201 Cals.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Morning

• 250g No Fat Cottage Cheese • 1 Cup Sliced Peaches || No-Fat Yogert & Berries 9g Protein - 221 Cals.

• 250g (1 cup) No Fat Yogurt • 1 cup Raw Strawberries || Training Days Post Workout Shake

• 1 scoop Isolate Whey • 5g (1 tsp.) Glutamine || 12:30PM || Sweet Spinach Salad 33g Protein - 230 Cals.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Lunch

• 3 cups Raw Spinach • 3 oz Chicken (Diced Breast) • 1/2 Cup Fresh Raspberries • 1 tbsp. Raspberry Vinaigrette • Low Sodium Based Spices || Stuffed Pita Pocket 32g Protein - 320 Cals.

• 1 Whole Grain Pita Wrap • 3 oz. Turkey (White Meat) • 1/2 Cup Romaine Lettuce • 1/2 Cup Dried Tomato • 2 tbsp. No-Fat Mayo; Spice || Not to be Counted as Cals. in the Meal Guide

• Multi-Vitamin || Snack 3:00PM || Dine & Dash 23g Protein - 220 Cals.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Afternoon

• 1 scoop Whey Protein (Water) • Apple; Unpeeled || Crunch & Munch 21g Protein - 372 Cals.

• EAS Myoplex Lite Bar • Almonds; Handful (Unsalted) || Not to be Counted as Cals. in the Meal Guide

• 1 scoop Vege-Greens || 6:00PM || Got Sole? 33g Protein - 443 Cal.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Dinner

• 4.5 oz. Flounder or sole; Baked • 1 tbsp Lemon Juice • 1 clove of Garlic; add spice • 1 cup Asparagus (Steamed) • 1/2 cup Wild Rice || Stir-Tastic! 40g Protein - 391 Cals.

• 4 oz. Chicken or Pork (White) • 1 cup Mushrooms & Peppers • 1 cup Broccoli • 1 cup Pea Pods • 1 Sweet Potato Sliced || Not to be Counted as Cals. in the Meal Guide

• 1 scoop Vege-Greens || 8:30PM || Shake the Bed! 35g Protein - 433 Cals.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Snack

• 1 or 2 scoops Sustained Release Protein || Bedtime is Cheesy... 25g Protein - 137 Cals.

• 250g No Fat Cottage Cheese • 1 or 2 tsp. Cinnamon || To be Taken Before Bed

• 10g (2 tsp.) Glutamine ||

__Bulking Plan__
A guide for people looking to put on lean mass.

Suggestions || <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Additional Meal "Varirty" Suggestions || <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Foundations of Health Suggestions || 7:00AM || Omelette & Oatmeal 46g Protein - 500 Cals.
 * [[image:http://www.popeyescanada.com/images/MealPlanner2.jpg]] ||
 * =  || <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Basic Meal Template
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Breakfast

• 5 Egg Whites and 1 Whole Egg • 1 Cup of Oatmeal • 1/2 Cup Diced Peppers & Onions • 1 Cup of Milk || Fruit Smoothie Delight 45g Protein - 595 Cals.

• 1 Cup Skim Milk • 1 Scoop Slow Release Protein • 1 Banana & 1 tbsp Udo's Oil • 1 Cup Frozen Organic Berries || Not to be Counted as Cals. in the Meal Guide

• 1 Scoop Veggie-Greens • Essential Fat (Liquid) • Multi-Vitamin || Snack 9:30AM || Nuts, Yogurt & Berries 18g Protein - 400 Cals.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Morning

• 250g (1 Cup) No Fat Yogurt • 1 Cup Berries & 3oz Trail Mix || Get Your Fibre 50g Protein - 545 Cals.

• 3 oz All Bran Cereal & 8 oz Milk • 1 Scoop Whey || Training Days Post Workout Shake

• 2 scoops Lean Weight Gainer • 5g (1 tsp) Glutamine || 12:30PM || Chinese Chicken 43g Protein - 598 Cals.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Lunch

• 4.5 oz Chicken (Diced Breast) • 1/2 Cup Pineapple & Dried Onion • 1 tbsp Lemon Juice & Pepper • 1 Cup Steamed Rice • 1 tbsp Olive Oil || Stuffed Pita Pocket 40g Protein - 506 Cals.

• 1 Whole Grain Pita Wrap • 4.5 oz Turkey or Ham • 1 oz Low Fat Chedder • 1/2 Cup Diced Tomato, Peppers • 2 tbsp No-Fat Mayo; Spice || Not to be Counted as Cals. in the Meal Guide

• Multi-Vitamin || Snack 3:00PM || Fishy... 44g Protein - 482 Cals.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Afternoon

• 2 Slices of Whole Grain Bread • 4.5 oz of Tuna & Low Fat Mayo || Bar None... 35g Protein - 512 Cals.

• EAS Myoplex Deluxe Bar • 1 oz Unsalted Mixed Nuts || Lean Gainer Shake 40g Protein - 460 Cals.

• 2 scoops of Lean Mass Gainer • Mix with Water or Milk for Additional Calories || 6:00PM || Salmon Steak 47g Protein - 621 Cal.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Dinner

• 4.5 oz Salmon • 1 tbsp Lemon Juice; Garlic Clove • 1.5 cups Asparagus (Steamed) • 1 cup Whole Grain Pasta • 1 tbsp Olive Oil || Beef n' Broccoli 53g Protein - 667 Cals.

• 4 oz Lean Beef (Sliced) • 1 cup Mushrooms & Peppers • 1 cup Broccoli • 1 cup Chickpeas • No-Fat Peppercorn Sauce || Not to be Counted as Cals. in the Meal Guide

• Essential Fat (Caps or Liquid) • Multi-Vitamin || 8:30PM || Power Snack 36g Protein - 214 Cals.
 * <span style="color: #ffffff; display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> Snack

• 1 cup No-Fat Cottage Cheese • 1 cup Blueberries || Shake n' Juice 32g Protein - 246 Cals.

• 1 scoop Substained Release Protein • 1 cup of Orange Juice || To be Taken Before Bed

• 10g (2 tsp) Glutamine ||

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