Health Guide **Really Informative**

C138 Kaysone · 03-28-2008, 12:49 AM

Q: What are calories?
A: A calorie is a unit of measurement for energy. All foods are measured in calories.

Q: How many calories do I need per day?
A: Two-step process. First, you need to calculate your basal metabolic rate. Second, multiply your BMR with the appropriate activity modifier. The end result will yield an ESTIMATE of your daily caloric needs.

Q: What are macronutrients?
A: A category of nutrients, including carbohydrates, fats, and proteins, that are present in foods in large quantities.

Q: What should my macronutrients look like?
A: I recommend at least: 1g of protein per lb of bodyweight, 15% of your total caloric intake to come from fat, and the rest coming from carbohydrates.

Q: Why do we need to eat carbohydrates?
A: We need carbohydrates for:

* Carbohydrates are the body?s main source of fuel
* Carbohydrates are easily used by the body for energy
* All of the tissues and cells in our body can use glucose for energy
* Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly
* Carbohydrates can be stored in the muscles and liver and later used for energy
* Carbohydrates are important in intestinal health and waste elimination [1]

Q: Why do we need to eat proteins?
A: We need proteins for:

* Growth (especially important for children, teens, and pregnant women)
* Tissue repair
* Immune function
* Making essential hormones and enzymes
* Energy when carbohydrate is not available
* Preserving lean muscle mass [1]

Q: Why do we need to eat fat?
A: We need fats for:

* Normal growth and development
* Maintaining the functioning of hormones which are needed in fat burning, muscle building, sperm production, etc
* Energy (fat is the most concentrated source of energy)
* Absorbing certain vitamins (like vitamins A, D, E, K, and carotenoids)
* Providing cushioning for the organs
* Maintaining cell membranes
* Providing taste, consistency, and stability to foods [1]

Q: What are some healthy proteins, carbohydrates, and fats?
A: Proteins:

* Egg Whites
* Chicken
* Turkey
* Beef
* Pork
* Tuna / Salmon / Seafood
* Tofu
* Whey protein powder
* Casein protein powder
* Essentially most any other source of protein

Complex Carbohydrates:

* Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
* Potatoes (ALL KINDS)
* Rice (ALL KINDS)
* Pasta (ALL KINDS)
* Bread (ALL KINDS EXCEPT WHITE BREAD)
* Beans (ALL KINDS)

Veggies:

* Green Leafy Lettuce (ALL KINDS)
* Broccoli
* Asparagus
* Green Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery
* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini

Fruits:

* Bananas
* Apples
* Grapefruit
* Strawberries, blueberries, raspberries
* Lemons/Limes

Fats: DO NOT FEAR FAT!

* Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!)
* Nuts (ALL KINDS)
* Peanut/Almond butter
* Avocados
* Fatty Fish
* Fish oil
* Olive oil

Dairy:

* Milk (ALL KINDS)
* Cottage Cheese (LOW-FAT or FAT FREE)
* Yogurt (LOW-FAT or FAT FREE)

Q: Which foods should I avoid?
A: Man-made trans fatty acids, non-diet soda, obvious junk, and high fructose corn syrup (in excess).

Q: My food doesn't have any nutritional labeling. Where can I get its nutrition info?
A: Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com

Q: How many meals should I eat daily?
A: There is no set # of meals. Just keep in mind that smaller and more frequent meals are better than larger, less frequent meals.

Q: I've got my calories. I've got my macros. I know WHAT to eat, but I don't know WHEN. Can you help?
A: Yes I can, keep reading.

Q: What should my first meal look like?
A: At the very least, you want a complete protein and complex carbohydrate. Fat is optional here.

Q: What do I eat before/during/after a workout?
A: PRE, DURING, & POSTWORKOUT NUTRITION

Q: I heard that anything you eat before bed will automatically turn into fat. Is this true? If not, what do I eat before bed?
A: Absolutely not true. Allocating enough calories for a bedtime meal is crucial! You want a slow digesting protein and a healthy fat here. This will keep your metabolism running and your body in an anabolic state during sleep.

Q: What should the rest of my meals look like?
A: Use common sense. Every meal should be high in protein. Your job is to decide if you want carbohydrates and/or fat, along with that protein. If you are still confused, scroll down for a sample meal plan.

Q: What is cutting? What is bulking? What is maintaining?
A: Cutting is dieting with a calorie deficit and training with the goal of maximum fat loss with minimal muscle loss. Bulking is dieting with a calorie surplus and training with the goal of maximum muscle gain with minimal fat gain. Maintaining is dieting and training with the goal of sustaining your levels of lean mass and fat.

Q: How do I know if I have to cut? Bulk?
A: Post a picture and we will assist you.

Q: When cutting, how big should my calorie deficit be?
A: For most, the smaller the deficit, the better. There are exceptions to this, however. Simply put, the more body fat you have, the bigger your deficit can be. A good starting point is -200 calories.

Q: When bulking, how big should my calorie surplus be?

* For males:
o A: No more than 500 calories.
* For females:
o A: No more than 300 calories.

Q: I've read your entire guide but I still don't know how to make a meal plan. Can you make me one?
A: Meal Plan Template:

Reminder/Important tips:

* At least 1g of protein per lb of bodyweight
* At least 15% of your calories should come from healthy fats (40% POLYUNSATURATED, 30%MONOUNSATURATED, & 30% SATURATED)
* Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)

Other important tips:

* Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS)
* Eat your fruits & veggies!
* Drink at least 1 gallon of pure water a day

Q: I'm bulking, so I don't have to do any cardio, right?
A: Wrong! Cardio isn't just for burning calories. It has a plethora of health benefits. Do your cardio year round!

Q: What's a refeed? How do they compare to a cheat?
A: A refeed is one day a week where you have a calorie surplus. Meaning you eat a little bit more then you would normally eat for the day. This does not mean to go out and eat fast food or junk food. It means eating the same foods you would eat on a day to day basis but in larger amounts. Refeeds help in a number of ways including balancing hormone levels out, restoring glycogen to your muscles and it may even help bring your metabolism back up to par. Cheat refeeds are different and involve eating junk food all day and is not recommended.

C138 Kaysone · 03-28-2008, 12:50 AM

Q: I've been dieting/training for a while now. Am I ready for supplements?
A: Nothing beats eating right and training hard. Supplements are not a replacement for a proper diet and certainly will not replace any training. With that said, they can be useful addition to any proper dieting/training program.

Q: What are some good supplements for beginners?
A: It is widely accepted that the "staples of bodybuilding" are: Multivitamin, whey protein, fish oil, and creatine.

Q: What do I need a multivitamin for?
A: You don't need anything. Remember, these are supplements! With that said, a multivitamin is a blend of essential vitamins and minerals. They are taken in order to compensate for loss of vitamins and minerals used when exercising, used as growth factors and can add additional vitamins and minerals deficient in your current diet which may be beneficial. Although, most vitamins and minerals should come from your diet, most everyone can benefit from a good multivitamin. They are cheap and can be helpful for athletes who are known to become deficient in certain vitamins and minerals due to exercise and dietary factors [2].

Q: What's so special about whey protein?
A: Whey is a milk derived protein source, which has the highest biological value (BV) of all protein powders on the market. This means that the body can digest it easily and it has a complete amino acid profile. It is the most commonly used protein source. Whey protein is very, very important for bodybuilders, dieters, and shoot, just about everybody! Since athletes and bodybuilders work out often, protein levels become depleted [3]. It is fast digesting, so it would be best used post workout and upon waking [2].

Q: Why is fish oil so important?
A: Fish oil contains essential fatty acids (EFAs). EFAs are made up of fats and oils that are beneficial to overall health and for a variety of ailments. EFAs support many functions in the body including the brain and joint function. In addition, they can reduce inflammation and produce hormones. They can help reduce cholesterol, alleviate depression, and assist with muscle building [2].

Q: What exactly is creatine? I heard it just makes you hold water, is that true?
A: Creatine is an amino acid metabolite. It is composed of arginine, methionine and glycine. Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate) [4]. Creatine is supplemented with to increase phosphocreatine in the muscle, which in turn increases ATP. ATP is used by the muscle as energy. Increasing phosphocreatine stores in the body can improve strength and body mass by hydrating muscle cells and other factors. It is not a steroid and it does not have adverse health effects. Creatine is found in most red meat, however, most of it is removed when the meat is cooked [2]. Keep in mind, everyone does not respond to creatine.

List of Articles You Should Read

Essential Waterbury: Program Design
TESTOSTERONE NATION

The Training Strategy Handbook
TESTOSTERONE NATION

The Lunge
TESTOSTERONE NATION

The Truth About Bulking
TESTOSTERONE NATION

Strength Exercises That Work Your Core
TESTOSTERONE NATION

Hips Don't Lie: Fixing Your Force Couples
TESTOSTERONE NATION

Perfecting the Romanian Deadlift
TESTOSTERONE NATION

Muscles For Athletes, Part 2
http://www.t-nation.com/readTopic.do?id=1572045

Everything Is About to Change - Chad Waterbury
TESTOSTERONE NATION

Double Trouble Hypertrophy
Your Guide to Two-a-Day Training
by Joel Marion
TESTOSTERONE NATION

Naturally Diesel
TESTOSTERONE NATION - Naturally Diesel

Best Triceip Exercises
http://www.bodybuilding.com/fun/exer...Muscle=Triceps

List of Exercises Per Body Part:
Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!

More About HIIT Program:
http://www.bodybuilding.com/fun/bbin...ge=HITPrograms

12 Week Mass Building Workout:
TeenBodybuilding.com - Nathan Underhill - 12-Week Mass-Building Workout!

2 Week Training Schedule To Lose Fat and Gain Muscle
Bodybuilding.com - Mercedes Khani - 2 Week Training Schedule To Lose Fat And Gain Muscle, Continued!

fireservice · 03-28-2008, 01:54 AM

are you a doctor yaar

or

you are a future doctor

C138 Kaysone · 03-28-2008, 02:22 AM

No i took health classes at school but im going into Law Enforcement and Military so im trying to stay in shape and this way i want to be informative to everyone else if they wish to live a strong and healthy life

somulu · 03-28-2008, 12:57 PM

ARe you in any health department or are you doctor?

03-28-2008, 12:49 AM	#1 (permalink)
C138 Kaysone Banned Join Date: Jan 2008 Location: None of your business Posts: 358	Health Guide Really Informative Q: What are calories? A: A calorie is a unit of measurement for energy. All foods are measured in calories. Q: How many calories do I need per day? A: Two-step process. First, you need to calculate your basal metabolic rate. Second, multiply your BMR with the appropriate activity modifier. The end result will yield an ESTIMATE of your daily caloric needs. Q: What are macronutrients? A: A category of nutrients, including carbohydrates, fats, and proteins, that are present in foods in large quantities. Q: What should my macronutrients look like? A: I recommend at least: 1g of protein per lb of bodyweight, 15% of your total caloric intake to come from fat, and the rest coming from carbohydrates. Q: Why do we need to eat carbohydrates? A: We need carbohydrates for: * Carbohydrates are the body?s main source of fuel * Carbohydrates are easily used by the body for energy * All of the tissues and cells in our body can use glucose for energy * Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly * Carbohydrates can be stored in the muscles and liver and later used for energy * Carbohydrates are important in intestinal health and waste elimination [1] Q: Why do we need to eat proteins? A: We need proteins for: * Growth (especially important for children, teens, and pregnant women) * Tissue repair * Immune function * Making essential hormones and enzymes * Energy when carbohydrate is not available * Preserving lean muscle mass [1] Q: Why do we need to eat fat? A: We need fats for: * Normal growth and development * Maintaining the functioning of hormones which are needed in fat burning, muscle building, sperm production, etc * Energy (fat is the most concentrated source of energy) * Absorbing certain vitamins (like vitamins A, D, E, K, and carotenoids) * Providing cushioning for the organs * Maintaining cell membranes * Providing taste, consistency, and stability to foods [1] Q: What are some healthy proteins, carbohydrates, and fats? A: Proteins: * Egg Whites * Chicken * Turkey * Beef * Pork * Tuna / Salmon / Seafood * Tofu * Whey protein powder * Casein protein powder * Essentially most any other source of protein Complex Carbohydrates: * Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS) * Potatoes (ALL KINDS) * Rice (ALL KINDS) * Pasta (ALL KINDS) * Bread (ALL KINDS EXCEPT WHITE BREAD) * Beans (ALL KINDS) Veggies: * Green Leafy Lettuce (ALL KINDS) * Broccoli * Asparagus * Green Beans * Spinach * Bell Peppers * Brussels Sprouts * Cauliflower * Celery * Cucumber * Green or Red Pepper * Onions * Garlic * Tomatoes * Zucchini Fruits: * Bananas * Apples * Grapefruit * Strawberries, blueberries, raspberries * Lemons/Limes Fats: DO NOT FEAR FAT! * Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!) * Nuts (ALL KINDS) * Peanut/Almond butter * Avocados * Fatty Fish * Fish oil * Olive oil Dairy: * Milk (ALL KINDS) * Cottage Cheese (LOW-FAT or FAT FREE) * Yogurt (LOW-FAT or FAT FREE) Q: Which foods should I avoid? A: Man-made trans fatty acids, non-diet soda, obvious junk, and high fructose corn syrup (in excess). Q: My food doesn't have any nutritional labeling. Where can I get its nutrition info? A: Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com Q: How many meals should I eat daily? A: There is no set # of meals. Just keep in mind that smaller and more frequent meals are better than larger, less frequent meals. Q: I've got my calories. I've got my macros. I know WHAT to eat, but I don't know WHEN. Can you help? A: Yes I can, keep reading. Q: What should my first meal look like? A: At the very least, you want a complete protein and complex carbohydrate. Fat is optional here. Q: What do I eat before/during/after a workout? A: PRE, DURING, & POSTWORKOUT NUTRITION Q: I heard that anything you eat before bed will automatically turn into fat. Is this true? If not, what do I eat before bed? A: Absolutely not true. Allocating enough calories for a bedtime meal is crucial! You want a slow digesting protein and a healthy fat here. This will keep your metabolism running and your body in an anabolic state during sleep. Q: What should the rest of my meals look like? A: Use common sense. Every meal should be high in protein. Your job is to decide if you want carbohydrates and/or fat, along with that protein. If you are still confused, scroll down for a sample meal plan. Q: What is cutting? What is bulking? What is maintaining? A: Cutting is dieting with a calorie deficit and training with the goal of maximum fat loss with minimal muscle loss. Bulking is dieting with a calorie surplus and training with the goal of maximum muscle gain with minimal fat gain. Maintaining is dieting and training with the goal of sustaining your levels of lean mass and fat. Q: How do I know if I have to cut? Bulk? A: Post a picture and we will assist you. Q: When cutting, how big should my calorie deficit be? A: For most, the smaller the deficit, the better. There are exceptions to this, however. Simply put, the more body fat you have, the bigger your deficit can be. A good starting point is -200 calories. Q: When bulking, how big should my calorie surplus be? * For males: o A: No more than 500 calories. * For females: o A: No more than 300 calories. Q: I've read your entire guide but I still don't know how to make a meal plan. Can you make me one? A: Meal Plan Template: Reminder/Important tips: * At least 1g of protein per lb of bodyweight * At least 15% of your calories should come from healthy fats (40% POLYUNSATURATED, 30%MONOUNSATURATED, & 30% SATURATED) * Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT) Other important tips: * Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS) * Eat your fruits & veggies! * Drink at least 1 gallon of pure water a day Q: I'm bulking, so I don't have to do any cardio, right? A: Wrong! Cardio isn't just for burning calories. It has a plethora of health benefits. Do your cardio year round! Q: What's a refeed? How do they compare to a cheat? A: A refeed is one day a week where you have a calorie surplus. Meaning you eat a little bit more then you would normally eat for the day. This does not mean to go out and eat fast food or junk food. It means eating the same foods you would eat on a day to day basis but in larger amounts. Refeeds help in a number of ways including balancing hormone levels out, restoring glycogen to your muscles and it may even help bring your metabolism back up to par. Cheat refeeds are different and involve eating junk food all day and is not recommended.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
What do you prefer? Health or wealth?	bond007	General Chit Chat	12	03-27-2008 07:10 PM
Free Meal Planning Guide	angel228	General Chit Chat	7	03-26-2008 08:35 PM
Pc Maintenance Guide	bulletservice	General Chit Chat	12	03-19-2008 01:35 AM
welcome to the Mental Health Hotline.	angel228	Jokes	0	03-14-2008 09:31 AM
A guide to walking tigers	sallyxu126	Jokes	0	02-29-2008 07:29 AM

03-28-2008, 12:50 AM	#2 (permalink)
C138 Kaysone Banned Join Date: Jan 2008 Location: None of your business Posts: 358	Q: I've been dieting/training for a while now. Am I ready for supplements? A: Nothing beats eating right and training hard. Supplements are not a replacement for a proper diet and certainly will not replace any training. With that said, they can be useful addition to any proper dieting/training program. Q: What are some good supplements for beginners? A: It is widely accepted that the "staples of bodybuilding" are: Multivitamin, whey protein, fish oil, and creatine. Q: What do I need a multivitamin for? A: You don't need anything. Remember, these are supplements! With that said, a multivitamin is a blend of essential vitamins and minerals. They are taken in order to compensate for loss of vitamins and minerals used when exercising, used as growth factors and can add additional vitamins and minerals deficient in your current diet which may be beneficial. Although, most vitamins and minerals should come from your diet, most everyone can benefit from a good multivitamin. They are cheap and can be helpful for athletes who are known to become deficient in certain vitamins and minerals due to exercise and dietary factors [2]. Q: What's so special about whey protein? A: Whey is a milk derived protein source, which has the highest biological value (BV) of all protein powders on the market. This means that the body can digest it easily and it has a complete amino acid profile. It is the most commonly used protein source. Whey protein is very, very important for bodybuilders, dieters, and shoot, just about everybody! Since athletes and bodybuilders work out often, protein levels become depleted [3]. It is fast digesting, so it would be best used post workout and upon waking [2]. Q: Why is fish oil so important? A: Fish oil contains essential fatty acids (EFAs). EFAs are made up of fats and oils that are beneficial to overall health and for a variety of ailments. EFAs support many functions in the body including the brain and joint function. In addition, they can reduce inflammation and produce hormones. They can help reduce cholesterol, alleviate depression, and assist with muscle building [2]. Q: What exactly is creatine? I heard it just makes you hold water, is that true? A: Creatine is an amino acid metabolite. It is composed of arginine, methionine and glycine. Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate) [4]. Creatine is supplemented with to increase phosphocreatine in the muscle, which in turn increases ATP. ATP is used by the muscle as energy. Increasing phosphocreatine stores in the body can improve strength and body mass by hydrating muscle cells and other factors. It is not a steroid and it does not have adverse health effects. Creatine is found in most red meat, however, most of it is removed when the meat is cooked [2]. Keep in mind, everyone does not respond to creatine. List of Articles You Should Read Essential Waterbury: Program Design TESTOSTERONE NATION The Training Strategy Handbook TESTOSTERONE NATION The Lunge TESTOSTERONE NATION The Truth About Bulking TESTOSTERONE NATION Strength Exercises That Work Your Core TESTOSTERONE NATION Hips Don't Lie: Fixing Your Force Couples TESTOSTERONE NATION Perfecting the Romanian Deadlift TESTOSTERONE NATION Muscles For Athletes, Part 2 http://www.t-nation.com/readTopic.do?id=1572045 Everything Is About to Change - Chad Waterbury TESTOSTERONE NATION Double Trouble Hypertrophy Your Guide to Two-a-Day Training by Joel Marion TESTOSTERONE NATION Naturally Diesel TESTOSTERONE NATION - Naturally Diesel Best Triceip Exercises http://www.bodybuilding.com/fun/exer...Muscle=Triceps List of Exercises Per Body Part: Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises! More About HIIT Program: http://www.bodybuilding.com/fun/bbin...ge=HITPrograms 12 Week Mass Building Workout: TeenBodybuilding.com - Nathan Underhill - 12-Week Mass-Building Workout! 2 Week Training Schedule To Lose Fat and Gain Muscle Bodybuilding.com - Mercedes Khani - 2 Week Training Schedule To Lose Fat And Gain Muscle, Continued!

03-28-2008, 01:54 AM	#3 (permalink)
fireservice SUB Super Star Join Date: Feb 2008 Posts: 848	are you a doctor yaar or you are a future doctor

03-28-2008, 02:22 AM	#4 (permalink)
C138 Kaysone Banned Join Date: Jan 2008 Location: None of your business Posts: 358	No i took health classes at school but im going into Law Enforcement and Military so im trying to stay in shape and this way i want to be informative to everyone else if they wish to live a strong and healthy life

03-28-2008, 12:57 PM	#5 (permalink)
somulu SUB Star Join Date: Mar 2008 Posts: 238	ARe you in any health department or are you doctor?