Muscle Building Nutrition – Part 1 A
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www.leehayward.com In this presentation I’m going to cover the basics of a sound eating plan that will support you in your achieving muscle building and fat loss goals. Eating is a huge part of our life, everything revolves around eating in some way or another, so if you don’t have a simple easy to follow nutrition program then you’ll never stick with it long term and get the results you want. To get long term results you need to have a long term eating plan. Not just some quick fix diet to get in shape in a hurry. You need an eating plan that you can be comfortable with for life. The first thing you need to do is get in the habit of eating every 3 hours during the day. This generally works out to 6 small meals per day. The typical breakfast, lunch, and dinner just doesn’t cut it when it comes to optimal muscle building nutrition. You need to frequent feedings throughout the day to maintain a steady influx of nutrients in your system. Try to space your meals out equally over 6 small meals during the day. This will keep your appetite under control, keep your energy levels stable, and help to prevent your from stuffing yourself and eating too much at any one particular meal. A common mistake that a lot of novice bodybuilders make when trying to gain muscular size quickly is to force feed and stuff themselves in effort to consume more calories for growth. But rather then doing this, you are much better off adding in extra meals. This also works in the opposite…. Some …
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July 31st, 2010 at 5:39 am
yea…speak up. good info thou.
July 31st, 2010 at 6:04 am
You need 1-2 grams of protein per kg of body weight.Fuck the pounds,it is not precise like kg.Say you have 80kg,you take 80-160grams of protein,depends of how
hard u workout.
July 31st, 2010 at 6:16 am
@migliore44 why peanut butter and jelly? for the carbs?
July 31st, 2010 at 7:07 am
@migliore44 Work like going to work to make money not train. are u stupid?
July 31st, 2010 at 8:04 am
@jreily88 if you work out 8 hours straight then theres no point in eating, because 8 hours of strain on ur muscles will make you lose muscles, its better to workout 1 hour then 8, after you work out drink protein powder, and eat peanut butter jelly sandwiches, lots of peanut butter and jellys, LOTS
July 31st, 2010 at 8:05 am
okay now what if you can’t eat every 3 hours? For example, let’s say you work for 8 hours straight and don’t have time to get something to eat?
July 31st, 2010 at 8:37 am
So instead of preparing a meal every 3 hours i could just make a protein shake every 3 hours ?
July 31st, 2010 at 8:53 am
@Phisitmusic lol 3×144 = 432 so you need to consume 432grams of carbs a day. and there called carbs not crabs lol btw
July 31st, 2010 at 9:40 am
can someone help me??, i don’t understand the part he said ” Consume 3 grams of crabs per pound of bodyweight daily” .. i’m 64Kg that’s about 144pounds ..how many grams of crabs do i need? … .. i just dont understand this system =) , sorry
July 31st, 2010 at 9:57 am
i know 6 meals a day is important but any tips if i go to school i cant eat during class and stuff and good tips?
July 31st, 2010 at 10:34 am
it’s called adjusting your volume….
July 31st, 2010 at 11:06 am
Dam, no wonder I havent been getting much out of my workouts. Havent been eating 400 grams of carbs per day !!! WTF.
July 31st, 2010 at 11:34 am
Dude I can barely hear you speak up
July 31st, 2010 at 12:06 pm
Great vid!! Only thing missing is author fails to address EFA’s and their role in nutrition.
July 31st, 2010 at 12:13 pm
Actualy it’s the amino acids from protein that the body uses. But if body building you need alot of them any way and the best way to get those is *drum role* eating more protein.
July 31st, 2010 at 12:43 pm
@cokburn625 Ur body uses protein to repair and/or duplicate; everysingle cell, organ your skin your muscles, hair, nails EVERYTHIN, if ur working out as well the demand for protein increase hugely. the average man who doesnt work out will need aprx 120-160g protein a day but only consumes 70g the body has to ‘recycle’ protein in order to maintain repairs and growth. now imagine how much the body would need if large muscle like the quads needed reparing, plus everything else in the body. ALOT
July 31st, 2010 at 1:40 pm
why does everyone think you need so much protein
July 31st, 2010 at 1:41 pm
thanks so much lee, great vid. very helpful
July 31st, 2010 at 2:37 pm
An average person such as my self sleeps 8hrs straight every day. As a result, a meal should be eaten every 2.5hrs to yield 6 meals a day.
I only reason I don’t like gettin up JUST to drink a protein shake is because that stops the muscle growth process (muscles only grow while sleepin).
July 31st, 2010 at 3:11 pm
Great video! Exactly what I was looking for… It’s so confusing to figure this stuff out. I’m glad you are making it all clear.
July 31st, 2010 at 4:10 pm
10/10 GREAT VID!
July 31st, 2010 at 5:07 pm
this video dosent work
July 31st, 2010 at 5:33 pm
U don’t. Just eat a small healthy protein and fiber filled meal every 3- 4 hours. Also your most important meals should be your POST workout meal and last meal of the day, like right when u go 2 bed
July 31st, 2010 at 5:42 pm
Ah eating too many carbs does cause diabetes..over a period of tome.. type 2
July 31st, 2010 at 5:45 pm
question: do you drink a weight gainer and whey protein? just wonderin.