This is part two. Click HERE for part one!
Many times you find yourself on the run or you have to go to class or work all day. This is okay, just tell your teacher/boss what your bodybuilding goals are and usually they will be glad to allow you to eat and drink in class/at work. It worked for me!
You may have to wake up earlier to make your food for the day and pack it in some plastic containers, and eat cold food all day, but hey, it is worth it! Read my first article, "Building a Body in a Busy World" and see if it helps any.
How to determine the number of calories that you need to ingest daily is quite simple. Calculate the total number of calories that you currently consume on a daily basis. Weigh your food and keep a record of it. Weigh yourself as soon as you wake up. If you are not gaining approximately ½ lbs. of weight per 100 lbs. of bodyweight per week, eat 300 more calories a day for a week and see what happens, keep following this process for the desired result.
Calorie Intake Calculator
This calculator determines the amount of calories a person can take in on a daily basis and still be losing weight.
Remember also that diet alone does not make a person healthy, you have to exercise too!
If you gain too much, decrease by 300 calories per day for a week. Another important fact is this: as you gain muscle, you need to need to continue to add more calories to support and gain new muscle. Each pound requires an approximate addition of 100 calories per day.
My Favorites
Okay, now for some of my favorites. You can use they nutrient providing meals as well in the correct proportions for your muscle-building/dieting goals. For breakfast, try eggs and instant oatmeal, you have many options with the eggs.
Another one of my breakfast favorites is a small chicken breast and egg english muffin. Now, onto other meals. Tuna mixed with Rice and Oregano with a side of broccoli is good.
Try tuna covering mashed potatoes (boiled potatoes, mashed with a fork [no butter]) and a vegetable. You can eat many other types of fish. Steak and baked potatoes is excellent (just make sure to remove all visible fat.) If it is around the Holidays, you can fit right in with the family, friends, and relatives by eating turkey breast and sweet potatoes.
Naturally, with me growing up in Kentucky and all, I love catfish! I like to make a bodybuilding version of fish 'n chips. I cook the fish with sliced potatoes and cover with lemon juice. Other kinds of fish suitable are: salmon, talapia, cod, haddock, as well as many others.
Cooking
I cook all of my meat either on the gas grill or the George's Foreman's grill. Supplements also play a vital role in a bodybuilder's diet. Meal replacement shakes and bars are excellent and should be used, especially for the student or worker.
Bodybuilding.com's superstore has an excellent variety of high-quality, affordable supplements. Make sure that the shakes that you are getting do not have an excess of sugar, or you might be finding yourself putting on some unnecessary fat.
Supplements
Okay, so supplements sound great, huh? Supplements can be expensive if you are not careful. You don't always have to buy the best brand of supplements to get a quality nutrients.
Oftentimes, as I am surfing through Bodybuilding.com's superstore, I find all of the supplements at the lowest prices. If you like paying more, you will be better off going somewhere else. So here is what you need to do.
Depending on your situation, you may or may not have a lot of money to spend on supplements. If you are like me and do not have an abundance of cash, then it may be hard. Most of the time, a bodybuilding diet will be cheaper than what you are already doing! This is true if you eat fast food more than a few times a week.
Planning your meals is a lot like making a financial budget. After you figure out how many grams of each nutrient and the number of calories you need per day, you can divide this number by 6 and calculate how many of each you need per meal.
Income
If you have a job or any other source of income, decide how much money you have to spend on your diet. Price the kinds of food that you will be eating, and then add the price of the basic supplements that you will be using. If all of this adds up to an appropriate amount that you can handle, go for it!
Well, I hope this helps you on your quest to building a better physique.
Thanks,
mikethespike@bodybuilders.com
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