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Nutrition: The Most Important Aspect By: Alton Hare The right stuff at the right time is 90% of bodybuilding, and your gonna need all of that with the chest training I outlined, along with, what I consider, the best workouts for each body part. This site is about teen bodybuilders, and if its not summer then we're in school about 7 hours, and in that seven hours there is one 30-60 minute break in which we are actually allowed to eat. You could just load up as much food as you could possibly handle at this one break, but that's not the most efficient way for your body to absorb nutrients. First of all, it can make you sick to stuff yourself like that, and second it spikes your insulin way up, which signals your body to store fat. When you eat large, infrequent meals, your body makes allowances to store some of the energy to be used when your not eating. Unfortunately that stored energy isn't very useful for bodybuilders since we don't need large amounts of stored energy to survive. While I was wrestling I made sure to eat every 2-3 hours, it was all I could do to stay fueled for the intense practices after school AND my weight training. Protein bars are an expensive way to eat, plus most don't contain enough carbs or have too many carbs as sugar, which spikes your insulin anyway. If you have the money Met-Rx Protien Plus are good bars, as long as you get the peanut butter flavor, the chocolate has EIGHT grams of saturated fat, that's too much even in a bulking phase, its just not healthy. The peanut butter I think has 4.5 grams, and only a few grams of sugar. If you don't have the money a can of tuna, opened and put in a Tupperware container and sealed works just as well. You can even bring a couple slices of whole grain bread with you in a ziploc bag and have a tuna sandwich between, say, first and second period. I ate breakfast around 7 am, and first period was over at 946, and I ate lunch at 1240, so that's what I usually did. Tuna is very dense in protein, and cheap too. You may want to consider chipping in the extra few cents for low sodium tuna if you have a problem with water retention, or just for your health, sodium in general is bad for you, even in the doses the FDA recommends. The owner of my gym, a natural bodybuilder, brought his sodium down to 200 milligrams a day before a contest and experienced no cramping. School lunch is a compromise, most of it has way too much grease and almost nothing nutritionally. I used to pick out the most healthful choices I could, they usually have a few vegetables and its hard to mess up chicken (unless its fried). About two hours after lunch it was towards the end of fourth period, and about an hour and a half before my workout (in wrestling season I took weightlifting in second period, second semester I trained after school) I got out my shaker cup with a scoop of whey protein and powdered Gatorade already in it, and poured in water from my bottle of water, and shook it up. I had a really cool teacher 4th period, so he didn't mind at all. If you have one who's a bitch, you can wait till right after class. I'd drink that, and be ready and energized for my workout. I am planning on using N-Large II for this purpose next year, I've already gotten a 10 lb. bucket, I've heard good things about it, plus there's only six simple ingredients that are pretty common, no tricks and gadgets and stuff to soup up the protein. The ingredients are so simple I've memorized them: Whey protein concentrate, Maltodextrin (a complex carbohydrate), fructose syrup (a simple carbohydrate, notice its not "high fructose corn syrup" which is more refined), Dutch cocoa, natural and artificial flavors (duh), and lecithin (an emulsifier I think to help digest protein, Arnold put it in his shakes if you read his encyclopedia). I'll probably take a half serving before workout, and half serving afterwards. After my workout I had a similar shake, protein and Gatorade for high glycemic carbs, with glutamine usually. About an hour later my mom has dinner ready, and she knows I'm eating for bodybuilding so she knows what to make, and doesn't mind cuz I'm not on a strict diet so she likes most of the food too. This meal is at 630, post workout shake is 530, workout usually starts at 4, but I stretch and warm up so I don't start lifting till 410. I finish my meal and around 9-930 I have a protein shake with glutamine in milk (for slower absorption) and go to bed. That was my routine, and I only broke it on the weekends when I like to stay out, but even on the weekends I eat 6 times. So, it looked like this weekdays:
That's it, there's even time for studying built in, feel free to e mail me for feedback, good or bad. - Alton
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