Nutritional Needs for Bodybuilder?!
Question: My son is really really into lifting weights and body building through cardio as well. I need a little help from a body building guru out there who knows the amounts of protein, carb's, etc that he needs to consume and also when during the day. Here are his stats:
25 years old
6'3
204 pounds
He lifts weights 5 days a week for 30 minutes and does cardio for 45 minutes a day.
He has a muscular build but he wants to decrease a little fat and also keep adding quality muscle.
I would like to know how much carb's and protein he needs and when throughout the day. Post workout, pre workout, breakfast, lunch, dinner, before bed, etc. How much should his caloric intake be?
Thank you very much for your help. This will be an easy 10 points. A thorough answer is needed.
Thank you.
Answers: My son is really really into lifting weights and body building through cardio as well. I need a little help from a body building guru out there who knows the amounts of protein, carb's, etc that he needs to consume and also when during the day. Here are his stats:
25 years old
6'3
204 pounds
He lifts weights 5 days a week for 30 minutes and does cardio for 45 minutes a day.
He has a muscular build but he wants to decrease a little fat and also keep adding quality muscle.
I would like to know how much carb's and protein he needs and when throughout the day. Post workout, pre workout, breakfast, lunch, dinner, before bed, etc. How much should his caloric intake be?
Thank you very much for your help. This will be an easy 10 points. A thorough answer is needed.
Thank you.
He'll need over 200g of protein daily to keep up with the muscle mass. But if he's only working out 30 minutes a day on strength training then he'll need between 100-125g of protein. Your son will have to increase free weight time and lessen cardio time in the gym if he wants too increase muscle mass. 45 minutes for lifting, 20-30 minutes cardio(cardio should be done 3-4 times a week). Calories should surpass over 3000 a day.
He doesn't need to rest between days either. But he'll need two of seven days to rest. Also, every six months it's a great idea to take a week off for further rest.
He needs carbs in the morning(cereal, juice, so on).
Protein is essential between breakfast and lunch(meal replacement bars with a min 30g of protein and 350g calories are the best this time of day).
Lunch should be a meat source with some healthy carbs. Water should be a part of the diet throughout the day( a half gallon min).
Afternoon should follow a small snack(peanuts are a great source of protein).
Dinner should involve at least an 8oz portion of chicken, lean streak or turkey, or fish. The more protein eaten for dinner the better. Veggies should be included.
Before bed another small snack can be eaten but not always.
Also, whey protein isolate drinks before bed and after workouts will help quicken muscle recovery and help build muscle tissue.
Follow these tips and he'll have no trouble maintaining a healthy body.
i say eat smaller portions...a lot less fast food...lots of veggies, lean protein, some carbs..only good kind though...let him work out..after workouts eat protein..before workouts eat fruits or protein..protein bars r really good for a snack..if he wants to lose body fat, he has to do cardio..maybe 20 minutes a day?..he should only work out 3 times a week and make sure his muscles have at least a day to rest between workouts...good luck!
He needs about 50-55% of calories coming from carbohydrates
30-35% of calories coming from protein
15-20 % coming from healthy fat(natural peanut butter is good)
Guys should consumer 2000-2500 cal/day
To give you a lose outline of what he should be eating.This is an example of my meal plan. I'm 22 6'1 and 200 lbs
Meal # 1
? 1 cup of oatmeal
? 8 egg whites & 1 yolk
? 1 banana
Meal # 2
? 1 cup of rice mixed with 8 egg whites
? 1 apple
Meal # 3
? 8 oz. chicken breast
? 6 oz. red potato
? a large salad
Meal # 4
? 1 cup of rice
? 6 oz. tuna packed in water
? 8 asparagus sticks
? 1 orange
Meal # 5
? 8 oz. chicken breast
? 6 oz. sweet potato
? 2 cups of broccoli
Meal # 6
? 1 cup of oatmeal
? 8 egg whites
Sometimes I replace a meal with a protein shake.
I've used this diet for a few months and lost 25 lbs and gained some noticeable amount of muscle
The nutritional needs will depend on the goals of your son. Does he want to gain large amounts of muscle? That is a pretty slim 6'3. He is doing a lot of cardio so it would be hard to gain too much muscle mass. If he wants to be balanced, the previous advice is pretty good. If he wants to gain additional mass, have him eat about a gram of protein for each pound of body weight. As far as caloric intake, with a workout that includes that much cardio, his metabolism could easily support 3000-3500 calories a day.
Carbo load in the morning.
Breakfast
Banana's, oatmeal, whole wheat toast etc with a small amount of protein like one egg or so.
Brunch. 10:30 or so
Yogurt, protein bar, trail mix.
Lunch,
1 large grilled chicken breast or other lean meat, some leafy greens, half of a baked potato, 32 oz of water
Mid afternoon
Protein shake. An Apple
Dinner
Large quantaties of protein, light carbs and low fat here.
And a protein shake prior to bed.
Hope you can put this together with some of the other helpful posts and pass the info along.
Oh to have a Mother like you that would take care of my nutritional needs and free up 80% of my day [dreaming].....
Watch this video
The Marky Mark Workout
The Grind Workout Hip Hop Aerobics
Sweat Factory Aerobics
TAE BO Billy Blanks Original Advanced Workout
TAE BO Crunch Fat Blaster Plus Billy Blanks
A Lesson Of Yoga Conditioning For Athletes With Rodney Yee
A Lesson Of Yoga - Introduction To Yoga - Yoga Zone
Denise Austin 3 Arms And Bust Workout
Denise Austin Fat Burning Blast Aerobic Workout
Denise Austin Super Stomachs Star Of ESPN's Workout
Denise Austin Yoga Essentials Workout
Denise Austin TrimWalk
Denise Austin Xtra Lite Beginner's Aerobics - You Can Do It
Drink warm water
Too many of us are missing out on an important nutrient. It