powerlifters and bodybuilders need to eat to get results

Good Nutrition Program For Weight Training

1) Smaller and frequent meals or snacks throughout the day are better than larger meals. Feeding your body several times a day will your increases metabolism to help burn more fat. Frequent snacks are importance because after three to four hours without food your body ebters a catabolic state where your body starts to break down. The body believes that it is starving and it starts feeding itself on lean muscle tissue and prepares to store calories as fat. Try to eat between four to six meals a day evenly spaced.

2) Every meal should have carbohydrates, protein and fat. Having an unbalanced meal like all carbohydrates, or none at all will not produce the best results. Every macronutrient has to be present in order for the body to absorb them and use them properly. If you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle. It is difficult for the body to absorb protein without carbohydrates. A ratio to follow is:

40% Carbohydrates
40% Protein
20% Fats

Note that for every serving of carbohydrates, have a serving of Protein. You can use Bill Phillips' Method of creating meals which is to count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.

3) Calories should be cycled. This will not allow the metabolism to get used to a certain caloric level which can sometimes lead to stagnant results.

Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while building muscle at the same time should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15).

Expect fat gains when liftinh for size. If you build muscle and lose fat at the same time you will not gain muscle as fast as you would if you just concentrated in muscle mass.

People interested in bodysculpting should alternate between two weeks of lower calories, around 2000 for men and 1200 for women. After which follow with two weeks of higher calories, around 2500 for men and 1500 for women. These caloric intakes assume a normal activity level that only includes Body Sculpting training. You may have to change these values depending on you activity level.

All the best in your weight training, powerlifting, and bodybuilding programs.
Jason

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