Without going deep into the weeds, let’s talk nutrition and establish some basic principles that can/may apply to us all.
I am 3 months post contest(s) and I am still very lean. My body fat % remains at 5% and my weight is starting to creep up just like I want it to. I have to gain a total of 15 lbs. of new muscle over the next 9 months before I compete again in June 2016. As you have guessed, I will not only have to work very hard in the gym, take the best supplements that my coach can recommend, do the required amount of aerobics, practice posing, and stay highly motivated, but I have to take in the correct amount of food to make the gains needed. This task, all by itself is daunting. But, I am certain that my coach, Justin Dees will get me there so I can be the best “ME” on stage that night.
There is a new bit of wisdom that I learned last year as I prepped for the Nationals in Pittsburgh. “When we are hungry the body is not demanding more calories. Rather, the body is demanding more nutrition.” This means that we must plug in our brains and our wills and select the food that is needed versus the food that is wanted. You guessed it! As bodybuilders and for the most part, people in general, we need protein. Keeping our carbs down to reasonable (and counted) levels which disallows us to store the excess carb calories that we do not burn. After we calculate the precise amounts of protein, carbs, and fats that each of us requires each day we then can select foods that have these nutrients. Eating these required foods is called “EATING CLEAN” and it is this clean eating that keeps us healthy, lean, and able to do most, if not all that we want to do on a daily basis. My coach says, “we have to put ROCKET FUEL into our bodies to get the best performance from our bodies.” This ROCKET FUEL is the proper amount of protein, carbs, and fats. So, selecting foods is an art unto itself.
To extend a couple of numbers as guides for you to apply are roughly as follows:
1.) Protein: You should take in approximately 2 Grams of Protein per pound of bodyweight daily.
2.) Carbs: Roughly 1 Gram of Carbs per pound of bodyweight daily.
3.) Fats: My guide is that I take in no more than 10-15% of my total caloric intake should be fats.
I will get into the particulars in a much deeper way in the future but these shoud help a bit for now.
Nutrition is a math based activity/discipline. However, that math must be applied strategically to each individual and monitored closely to validate that the process is moving in the desired direction at regular intervals.
It is said that 90% of bodybuilding success is accomplished away from the gym and proper nutrition is one of the major pillars of effort that leads to success either in our persnal lives alone or on the stage where your physique is on display for thousands to see.
Recommendations:
1.) Keep a food diary. Write down all that you take in during a day.
2.) Use the food diary entries to calculate the ratios of protein, carbs, and fats. Be very mindful of the proper proportions and amounts required and make the necessry corrections.
3.) Keep a daily record of your weight. If you have a computer program that turns numbers into visuals on a chart, use it. A visual representation of our numbers recorded is a helpful way to keep our progress ever before us.
4.) Accountability: Get a partner if one can be found. Ask that person to hold you to the standard that is required to get you where you want to go.
5.) Take pictures of yourself at the beginning and then monthly thereafter to document your progress. Carefully, document when each photo is taken. Be sure to take the pictures in roughly the same position each time and try to wear similar clothes with each picture.
This is “OUR” time. Let’s push on to greatness.
Until next time.
Douglas Graham, Lt Col, USAF, (ret)
Six Pack and Senior 