Low Cost, High Protein, Low Calories Food for Bodybuilding

daywalker

stphnstevey wrote: »

I haven't 'guessed' at all, you have just wrongly assumed I have. I have researched the exact amount of calories I need based on not only my height and weight, but also the amount of activity. I had already created a lengthy post and I was trying to condense it so people would actually read it. Also, the aim of the post was not to discuss how to calculate calorie intake but identifying foods low in calories but high in protein.

You need protein to build muscle, hence why I am eating a high protein diet. Proteins contain the amino acids needed to build muscle proteins (for instance the proteins actin and myosin). I eat excess protein to maintain my muscles and add more. An excess of calories alone will add some muscle, but also alot of fat (this is the traditional bulking). But you won't be able to see that muscle because it will be covered in fat. Hence why people 'cut' (reduce there body fat) after bulking.

The human body only burns muscle in extreme circumstances, when you have very very low fat levels. So low that you needn't worry about having a low calorie diet if you have that little fat. So muscle can be maintained even in a low calorie diet. If you combine that with a high protein diet, muscle will also have enough nutrients to grow.

Hence a low calorie, high protein diet

The bit I highlighted in bold you've just said kinda contradicts what you said in your opening post, as follows:

stphnstevey wrote: »

Also, any bodybuilders that want to help, particularly on how they maintain their diets, would be more than appreciated.

Any ideas on anything else I could be doing to build my Abs and Pecs also appreciated

Cheers! :beer:

So I was trying to help so no need to have a go.

I wasn't talking about 'traditional bulking'

All you keep saying is 'I've read'. Seriously splash out on a PT for a few sessions to guide you properly - your diet of meat and veg is shocking for building muscle, you still need carbs but they need to be 'complex' carbs with low GI. I'm in the process of it myself and I can assure you my muscles are growing (visually and measured) and my weight is going up (muscle weighs more than fat) and I have decreased my body fat from 12% to 10% in around 7 weeks. Also remember muscle burns more calories than fat so it goes hand in hand without you having to have a negative balance.

You've got it badly wrong if you are taking more protein than carbs and fruit and veg alone isn't good enough.
This site is brilliant :- http://scoobysworkshop.com/bulking-up-and-gaining-muscle/#step2

Please have a read and wind your neck in a little.

stphnstevey

daywalker wrote: »

The bit I highlighted in bold you've just said kinda contradicts what you said in your opening post, as follows:


So I was trying to help so no need to have a go.

I wasn't talking about 'traditional bulking'

All you keep saying is 'I've read'. Seriously splash out on a PT for a few sessions to guide you properly - your diet of meat and veg is shocking for building muscle, you still need carbs but they need to be 'complex' carbs with low GI. I'm in the process of it myself and I can assure you my muscles are growing (visually and measured) and my weight is going up (muscle weighs more than fat) and I have decreased my body fat from 12% to 10% in around 7 weeks. Also remember muscle burns more calories than fat so it goes hand in hand without you having to have a negative balance.

You've got it badly wrong if you are taking more protein than carbs and fruit and veg alone isn't good enough.
This site is brilliant :- http://scoobysworkshop.com/bulking-up-and-gaining-muscle/#step2

Please have a read and wind your neck in a little.

I didn't responded positively because you (wrongly) accussed me of just 'guessing'. So if you 'have a go' first, expect back exactly what you give out.

After accusing me of guessing, you then complain when I mention I have 'read' and researched something!

This is a moneysaving website and your advice is to hire an expensive personal trainer......hmmmm.

The website you refer to is strangely enough where I have got a lot of information from and I have read almost every page of his website.

It doesn't appear you have though as you can see here that he promotes a reduced calorie, high protein diet http://scoobysworkshop.com/gain-muscle-lose-fat/

Can't believe your saying I should reduce protein for carbs and then cite a website that says the complete opposite!

I quote from his website:
"Weight gain is NOT the same as muscle gain! Many people want to see that fast weight gain so they eat like pigs and fool themselves into thinking that its all muscle when a lot of what they have gained is fat."

"The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults"

"Constant influx of protein. 1g of protein per pound of bodyweight per day"

"Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat"

"The best thing to eat for those 2000 calories are things that are high in vitamins and fiber, things like vegetables, legumes, fruits, and whole grains."

"eat lots of fresh vegetables"

If you understood nutrition, you would know you need protein to build muscles and carbohydrates to fuel them. Excess carbohydrates are simply converted to fats in the body. Excess protein is needed as the body needs the amino acids to build muscle proteins of it's own and the body can't store protein very well.

And here, some of the meals he recommends are basically meat with vegatables http://scoobysworkshop.com/quick-healthy-meals/

wapow

Personal Trainer? PAH! Waste of money mate.

Nothing wrong with "reading" and saying "i've read this". Great information has been put to text and is alot more worth than the words of some poncy personal trainer who curls his biceps for 8-10 reps in 3 sets!

wapow

I just looked at the site from scoobysworkshop and lol'd.

HIT training. Typical Gym Rat Training. You want to destroy your muscle fibres and HINDER growth go right ahead and train your body with 12 reps and 3 sets.

OP -

Youre on the right track. As youre starting out follow the program i direct you to and join their forums. The book they offer is also free and will open your eyes to alot of the crap that goes on in the gym and the science behind growth and nutrition.

Its not heavy reading. Its very to the point no nonsense no frills - Please take some time to read first, then act.

Heres the link -

StrongLifts 5X5

Thank me for enlightening you to the real world when your t-shirts are 5 sizes too small and your abs and pecs rip through them and you totally PWN the 3 sets of 10 barbell curls gym rats in the gym who whisper that youre taking steds with their incompetent training regime!

daywalker

stphnstevey wrote: »

I didn't responded positively because you (wrongly) accussed me of just 'guessing'. So if you 'have a go' first, expect back exactly what you give out.

After accusing me of guessing, you then complain when I mention I have 'read' and researched something!

This is a moneysaving website and your advice is to hire an expensive personal trainer......hmmmm.

The website you refer to is strangely enough where I have got a lot of information from and I have read almost every page of his website.

It doesn't appear you have though as you can see here that he promotes a reduced calorie, high protein diet http://scoobysworkshop.com/gain-muscle-lose-fat/

Can't believe your saying I should reduce protein for carbs and then cite a website that says the complete opposite!

I quote from his website:
"Weight gain is NOT the same as muscle gain! Many people want to see that fast weight gain so they eat like pigs and fool themselves into thinking that its all muscle when a lot of what they have gained is fat."

"The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults"

"Constant influx of protein. 1g of protein per pound of bodyweight per day"

"Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat"

"The best thing to eat for those 2000 calories are things that are high in vitamins and fiber, things like vegetables, legumes, fruits, and whole grains."

"eat lots of fresh vegetables"

If you understood nutrition, you would know you need protein to build muscles and carbohydrates to fuel them. Excess carbohydrates are simply converted to fats in the body. Excess protein is needed as the body needs the amino acids to build muscle proteins of it's own and the body can't store protein very well.

And here, some of the meals he recommends are basically meat with vegatables http://scoobysworkshop.com/quick-healthy-meals/

You're very touchy, are you sure you've not hit the steriods too?

I am having a go at what you have 'read' because you are clearly not reading it properly; you've proved this as you are not even reading/interpreting my posts correctly so have no chance of reading Scooby's site correctly. You are just taking out the bits you want to see and you think are right you are missing something that is crucial to gaining muscle and losing fat. With a 1000 calorie deficit a day you will not build muscle.

Guessing. I clearly meant about your calorie requirements along with your your plan of eating only 1500 cals a day (1000 under you maintaince requirement). If YOU read Scooby's site you'll see you should be nowhere near that low. If all you wanted to do was lose weight quickly then yes, it's viable but not to build muscle too.

Yes, PT for just a few sessions will most likely save you a lot of money in the long run.

Where did I say you should reduce protein for carbs? I suggest you read it again. You are subbing veg for complex carbs, you need a balance and you'll find it is to get your daily calorie requirements from 20% protein, 60% carbs (complex low GI) & 20% fats (good ones obviously). These requirements can vary by a few % depending on the exact goal but I guarantee you that you need 50% of your calories from carbs especially if you are weight training.

Use his calculator http://scoobysworkshop.com/calorie-calculator/ you say you want to gain muscle and lose fat so use that in the scroll down section to select your goals......

You carry on ignoring this:

Eat whole grains and low G.I. carbs

The meals are from his quick fix meals, you neglected to also show the quick meals that contain oats.

So, once again, calm down and get some complex carbs into that diet.

As for me 'understanding nutrition' I have the results to prove I know what I'm talking about :cool:

What is you body % at the moment by the way?
Are you keeping a food diary?

mildredalien

I have 'read' a lot about bodybuilding/strength training etc. as well, and a lot of what I've 'read' says that personal trainers are often not very well informed.... you might get lucky though!

I would agree that 1500 may be too low - I think 500 calorie deficit is usually recommended for losing weight. HOWEVER, I would suggest experimenting with what works for you, as internet statistics are quite general and will not be exactly what you need. The internet can't tell you exactly how many calories you will burn in a day! Maybe try eating at 2000 calories/day which should allow you to increase strength as well as losing fat, and if you need to adjust downwards at some point, go for it. Another point that I have read elsewhere is that if you reduce your calories too far down at first, when you start getting near your goal weight/plateauing, it will be more difficult to get there by calorie deficit as you are already pretty close to bottom line for a healthy adult male.

daywalker

mildredalien wrote: »

I have 'read' a lot about bodybuilding/strength training etc. as well, and a lot of what I've 'read' says that personal trainers are often not very well informed.... you might get lucky though!

I would agree that 1500 may be too low - I think 500 calorie deficit is usually recommended for losing weight. HOWEVER, I would suggest experimenting with what works for you, as internet statistics are quite general and will not be exactly what you need. The internet can't tell you exactly how many calories you will burn in a day! Maybe try eating at 2000 calories/day which should allow you to increase strength as well as losing fat, and if you need to adjust downwards at some point, go for it. Another point that I have read elsewhere is that if you reduce your calories too far down at first, when you start getting near your goal weight/plateauing, it will be more difficult to get there by calorie deficit as you are already pretty close to bottom line for a healthy adult male.

You're right about the PT's, there are lots of very bad ones about so it does take a bit of effort to find a good one & I admit I was lucky. I use mine all the time but this is to spot me and encourage me too. He draws up all my plans for me. My benefit is that he operates from place that is not open to the public (it's used for PT's only) so I am not paying a gym subscription so the extra cost of a PT is not too hard for me to pay. Most the time we are the only ones in the place

Gloomendoom

wapow wrote: »

Heres the link -

StrongLifts 5X5

So I went to the link, signed up.... nothing. Waste of time.

Then I found out my wife had already downloaded and printed the book off a couple of weeks ago.

tinktinktinkerbell

first of all you dont need as much protein as you think you do, arnie (and lets face it he was and still is the best BBer out there) recommends 1g per KG of body weight, me and my OH aim for 1g per kg of body weight

bill pearl and mike mentzer are both advocates of low protein diets

dont rule out the importance of carbs, they are protein sparing and anabolic

good foods for BBers to eat are

tuna
chicken
cheese
peanut butter (or peanuts)
rice
quinoa
cous cous
eggs
green veg (including peas which are great for protein)


dont forget your multi vit especially if you are on a diet

tinktinktinkerbell

wapow wrote: »

I just looked at the site from scoobysworkshop and lol'd.

HIT training. Typical Gym Rat Training. You want to destroy your muscle fibres and HINDER growth go right ahead and train your body with 12 reps and 3 sets.

OP -

Youre on the right track. As youre starting out follow the program i direct you to and join their forums. The book they offer is also free and will open your eyes to alot of the crap that goes on in the gym and the science behind growth and nutrition.

Its not heavy reading. Its very to the point no nonsense no frills - Please take some time to read first, then act.

Heres the link -

StrongLifts 5X5

Thank me for enlightening you to the real world when your t-shirts are 5 sizes too small and your abs and pecs rip through them and you totally PWN the 3 sets of 10 barbell curls gym rats in the gym who whisper that youre taking steds with their incompetent training regime!

SS training is really for ectos, if hes a endo he has fat to lose, he wants to stick to higher reps

if hes doing cardio and only eating 1500 cals he will not have the energy for SS, you have to lift big and eat big