Weight Training Diet For Males

How Much Water Should I Drink+

New Channel – Everyday Guy beginner workout for men, weight loss & strength training

The common workout advice is that you should drink 2.5-3 liters per day, but the research shows there’s actually no benefit to chugging back water all day .

Just like you get protein from the normal foods you eat, you also get water from your food . So even if you’re required to get 2.5L daily, you wouldn’t have to independently drink that entire amount.

Research hasnât reached a consensus on exactly how much water we need, but a rule of thumb is to drink two cups at breakfast, lunch, and dinner. Two notable exceptions are if you live in a hot climate or sweat a lot, in which case you should be diligent about getting enough water to avoid dehydration.

To repeat, for the purposes of bodybuilding, I have seen no evidence that thereâs a specific or high daily water intake that will benefit your gains.

Fats: Quality Not Quantity

In addition to carbohydrates and proteins, a good supply of healthy fats plays an important role in a muscle building diet.

Certain body functions like the release of testosterone and hormone production require valuable fatty acids.

Unsaturated fatty acids from plant oils , fish , avocado and walnuts are ideal.

Recommended:

What Is The Best Diet For Men Over 50

A lifetime approach to healthy eating rather than short-term fad diets is the absolute best diet for men over 50.

Following more liberal versions of the fad diets above is healthier than severely restricting calories or certain nutrients, but you dont have to fad diet to successfully shed pounds.

Simply follow a well-balanced, Mediterranean-style meal plan thats lower in calories than your usual intake.

Allow yourself a cheat day every now and then, exercise regularly, and make your new eating pattern something you can stick with for a lifetime.

The Fit Father Project offers a free 1-day meal plan to get you headed in the right direction with your new diet, and a free 24-minute metabolism-boosting workout to help you achieve the body weight and physique you desire.

Recommended Reading: Can I Eat Seaweed On Keto Diet

Use Toppings Sauces And Add Ons To Gain Weight

Similar to oil and butter, a lot of toppings and add on ingredients can help you hit your goals. This is where many of the low volume foods mentioned above can help. The more add ons, the more opportunities to add extra calories.

Pro Tips

  • Top your food with cheese, seeds, nuts, and avocado
  • Use mayo on sandwiches and in dips
  • Use cream based sauces
  • Drizzle maple syrup or honey on your toast or pancakes

Supplements For Strength Training

Pin on diet workout

Many supplements are marketed towards weight lifting diets. For example, protein powder, creatine and pre-workout supplements are popular among bodybuilders and recreational gym-goers. Protein supplements can enhance gains from strength training, according to a March 2018 review published in the British Journal of Sports Medicine.

However, nutrition supplements shouldn’t be a priority in your meal plan. They are meant to supplement an already substantial diet. If you find that you’re unable to hit your protein requirements, for example, consider buying a protein powder.

Vegans and vegetarians are particularly vulnerable to low protein levels. They can supplement with protein powders to boost their protein intake to normal levels. Other vitamin and mineral deficiencies can be fixed by taking multivitamins. Supplements can be useful, but they shouldn’t be a crutch.

Read Also: Should You Eat Rice On A Diet

If Youre Just Starting Out With A Strength

    If youre new to strength training and building lean muscle mass, one of the most important tools youll need to add muscle without fat is following a proper eating regime. Strength training is one of the single best things you can do for energy and longevity. But, if youre not fueling your body correctly, your progress will be slow at best. Its important that you eat approximately every 3 to 4 hours to keep your metabolism evenly fueled throughout the day. This will help with muscle synthesis and fat burning. Aim for five to six meals daily to stay energetic and avoid that hitting the wall feeling by mid afternoon.

    Your macronutrient intake should look something like this:

    Bottom line: If you want to build a muscular physique, you need to eat the proper diet. You can have a cheat meal once a week, but it shouldnt be a cheat day or weekend. This will only derail your progress and leave you feeling sluggish.

    Try this 4-week meal plan with a sampling of meals you can mix and match all week long to get started with your clean eating, muscle-building diet.

    Each day you will eat: breakfast, snack, lunch, snack, dinner.

    Sweet Potato Crusted Quiche

    When youre in the mood for a nutritious, mouth-watering breakfast idea, consider this sweet potato-crusted quiche recipe to get your morning started off right.

    Youll use sweet potatoes, cornmeal, almond flour, eggs, and seasonings for your crust and eggs, almond milk, onions, cheese, dried tomatoes, and seasonings for the quiche filling.

    When you eat 1/6th of this quiche pie, youll be getting about 365 calories.

    Pair this breakfast recipe with 3/4 cup of Greek yogurt for a total of about 500 calories at breakfast.

    Sprinkle 1/3 ounces of sliced almonds on top of the yogurt to gain an additional 50 calories.

    Calorie total for quiche plus Greek yogurt: about 500 calories

    You May Like: Low Amylose Diet Food List

    Ffa Oxidationburning Body Fat

    When the FFAs reach muscle tissue, they are transported into a muscle cell. Once in the muscle cell, the FFAs can re-esterfy with glycerol to form triglycerides to be stored in the muscle or bind with intramuscular proteins to be used for energy production in the mitochondria. In the mitochondria, the fatty acids undergo beta-oxidation, meaning they are burned for energy.

    We want the FFAs to be burned in the mitochondria. Increasing energy demands through exercise is the best way to accomplish but there are supplements that can help give you an extra boost.

    Starting Weight Training With Our Beginner Workout

    Training Routine To Lose Body Fat – Workouts For Older Men

    So you want to lift weights? Here we teach you how to work out with the main weight training exercises, and a good gym workout for beginners, which provides the perfect introduction to Strength.

    Weight training is not only an excellent way for athletes to improve performance but it is also a great way to lose weight and tone up. Regular weight training workouts increase total muscle mass which helps to raise metabolism.

    This weight lifting for beginners guide is also suitable for both men and women. Although it still has a masculine image weight training is certainly something women should do to keep in shape. Cardiovascular exercise is great at burning fat but it does not help to tone and shape. A regular weight training workout can give a women slender legs and a toned butt without leading to unwanted bulky muscles.

    Below we take you through the main weight training exercises and then provide a simple starters workout and also a more complex 5 week strength training program, which is also designed for beginners. These free weight workouts are the most popular beginner routines as they can be done at home or in the gym they are all easy exercises that anybody can do. Most young men start weight training at home in their bedrooms before progressive to heavier weights in the gym. But if you have enough space, you can easily set up a home weights gym.

    You May Like: Diet Pills That Burn Fat Fast

    Protein Recommendations For Training

    Protein is one of the most important building blocks of your body, including your muscles. The protein you eat is digested and turned into amino acids, which are combined to make different proteins.

    Your body reassembles amino acids to create whatever structures it needs. When you’re strength training your muscles are stressed more than usual, which makes your protein intake requirements go up.

    The American College of Sports Medicine suggests eating 1.2 to 2.0 grams per kilogram of body weight in protein per day if you’re lifting weights. That comes out to about 17 to 28 percent of your total calorie intake. You can eat more than that, but try not to go below the minimum 1.2 grams per kilogram of body weight.

    You need to eat a sufficient amount of protein to build muscles because strength training degrades your muscles. The damage caused by strength training increases muscle breakdown. If you eat enough protein then your body will build more protein than it breaks down, giving you a net gain in protein.

    Food sources of protein should be lean animal sources like chicken and fish. You should try to limit the amount of red meat you consume, because it’s high in saturated fat which can increase your risk for heart disease. Eggs and milk are also high-protein animal sources. Vegetarians can consume nuts, legumes and whole grains for protein.

    Read more:Weight Training on a Calorie Deficit

    How Much Should You Eat

    You can work out roughly how many calories you need to eat to maintain your weight using our calculator below and adjust accordingly to your exercise schedule. Experts recommend keeping a food diary for a couple of weeks to work out how much you already eat, as it is common to underestimate your calorie intake. From there, you should start out eating at your maintenance calories and increase them very slowly until you begin to see around a one-percent increase in body weight per month with the right amount of weight training. Any more than this and you could risk gaining too much fat.

    Read Also: Need Diet Pills That Really Work

    Eat Protein Every Day To Lose Fat And Build Muscle

    Protein is essential to both fat loss and muscle gain. For fat loss, include protein in every meal to have an increased thermic effect. You see, protein-rich foods help to increase your metabolism because your body requires more energy to digest them.

    Which foods increase the thermogenesis, or fat burning process?

    • Chicken and turkey
    • Cottage cheese and full-fat yogurt
    • Eggs
    • Red meat like pork and beef

    Ketogenic Diets And Individual Variability

    Pin on Health and Fitness

    Some bodybuilders do use very-low carbohydrate, “ketogenic diets” for contest preparation . While these diets have not been sufficiently studied in bodybuilders, some study of ketogenic diets has occurred in resistance trained populations. In an examination of the effects of a 1 week ketogenic diet in subjects with at least 2 years of resistance training experience, Sawyer et al. observed slight decreases in body fat among female participants and maintenance or slight increases in measures of strength and power among both male and female participants. However, it is difficult to draw conclusions due to the very short term nature of this study and due to an ad libitum implementation of the ketogenic diet. As implemented in this study, besides a reduction in carbohydrate and an increase in dietary fat, the ketogenic diet resulted in an average reduction of 381 calories per day and an increase of 56 g of protein per day compared to the participants habitual diets. Thus, it is unclear whether the improvements in body composition and performance can be attributed to the low-carbohydrate and high-fat nature of the diets or rather a decrease in calories and an increase in protein. At least with regards to weight loss, previous research indicates that the often concomitant increase in protein observed in very low carbohydrate diets may actually be the key to their success .

    Macronutrient recommendations summary

    Also Check: What Is The Best Diet After A Hysterectomy

    How To Fail At Teen Bodybuilding

    Many teens fail to build muscle. These are the potential reasons why.

  • You set unrealistic goals. You expect to see amazing results within 2 weeks instead of 2 years.
  • Lack of consistency. You should be missing only a very small handful of workouts each year, not missing numerous workouts each month.
  • Not getting stronger. Many teens fool themselves into believing that strength is not important. While one max rep strength is not the goal of muscle building, you still must dramatically improve your strength from where it is now to build muscle.
  • Not having a plan. Lifting without having a plan is simply a way of burning calories using dumbbells and barbells. You need a plan, and must stick to the plan to build muscle.
  • Jumping programs. There are no magic programs. Resist the urge to keep jumping from different workout to different workout. Trust the process, embrace your training routine and grind it out.
  • Following the advice of your bros. Your friends might be nice guys, and they might have a bigger bench press than you, but that doesn’t mean they truly understand how to help you reach your goals. Over the years I’ve found that 98% of bro advice is nonsense or not needed. Beware.
  • Trying to train like the pros. How an IFBB pro bodybuilder trains now isn’t important. It took years of trial and error to perfect a system of training that suited them and their weaknesses. This system isn’t the best for you, it’s the best for them.
  • Supplement Stack: Xtend + Vasocharge

    Scivation has made pre-workout supplementation a thoughtless endeavor. Imagine if you could take the scientifically-proven, synergistic ingredients to guarantee you have all bases covered and to assure that you get the mind-blowing energy and unbelievable endurance to help you take your workouts to the next level.

    Then imagine if you could fuel your muscles DURING your workout to encourage lean muscle growth and endless energy with enhanced recovery. If youre like anyone here at PGN or Team Scivation, this is a dream come true. Time to stop dreaming. Scivation Xtend is the ULTIMATE pre, during and post workout formula ever created. It has even created its own categoryWorkout Nutrition. Scivation VasoCharge, formerly known as VasoXplode, has become the standard in pre workout supplementation featuring Beta Alanine, NO Enhancers, Mental Performance Boosters and the VasoRush Blend. Scivation now gives it to you in one complete stack at an unbelievable price. The Scivation Workout Nutrition Stack is here, and it is time for you to get your swole on.

    Q: What are two of the main causes of poor performance and lack of growth/progress for bodybuilders and fitness enthusiast?

    A: Fatigue and increased protein breakdown .

    Don’t Miss: Angelina Jolie Weight Loss Diet Plan

    Low Levels Of Body Fat Can Negatively Affect Sleep And Mood

    To prepare for a bodybuilding competition, competitors achieve extremely low levels of body fat, with men and women typically reaching body fat levels of 510% and 1015%, respectively (

    19 ).

    Consequently, this can decrease your ability to function each day, negatively affect those around you and leave you more susceptible to illness.

    Strength Training Makes You Stronger And Fitter

    How To Lose Stubborn Fat – Workouts For Older Men

    This benefit is the obvious one, but it shouldnt be overlooked. Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis, Pire says especially as we get older and naturally start to lose muscle.

    • Isometric resistance involves contracting your muscles against a nonmoving object, such as against the floor in a pushup.
    • Isotonic strength training involves contracting your muscles through a range of motion, as in weight lifting.

    Read Also: What Is A Good Diet To Be On

    The 4 Week Cutting Diet

    Our diet for cutting is adjustable depending on how many calories your deficit allows you to eat. With that in mind, weve listed options and approximate calories from each part of the day.

    As mentioned previously, youll need to manually work out your calorie deficit which can bear done with an online calculator. Youll want to maintain macronutrient ratios of around 30-50% calories from carbs, 30-40% from protein and 20% from good fats.

    Exercise Tips: Form Over Ego

    We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.

    You May Like: Diet Ginseng Slim Tea Review

    Is Bulking And Cutting The Ultimate Way To Build Muscle

    If youve read a fitness blog or magazine, or even peeked at the Insta #fitness scene recently, youve probably heard of bulking and cutting. But if youre new to the concept of getting as big as the Hulk and then slimming back down Bruce Banner-style in order to tone up, it’s not surprising as it was created by and for bodybuilders in preparation for competitions.

    There is no standardised definition of bulking and cutting. Bulking involves eating more calories than you need, in order to put on weight, then building muscle via resistance training. Cutting involves eating fewer calories than you burn in order to lose the fat. The theory is that you put on extra muscle and fat, but then lose the fat to look lean and shredded.

    But does this work and is it a good idea? We ask the experts.

    Strategies For Big Guys To Lose More Weight

    Pin on Workout Nutrition &  Diet Plans For Men And Women

    1. Cheat only once per week

    You should be strict about your diet every day, but you get one meal a week to eat whatever you want. If your discipline wavers in any department, dont let it be your nutrition. Eat protein at every meal. It supports muscle growth, helps keep you full, and increases your metabolism. Lean meat, fish, eggs, and protein powders are the best sources.

    2. Drink water

    Start the day with at least 16 ounces. Water is filling, and more of it will help you recover from training.

    3. Do more work

    To maximize fat loss in training, you need to do a lot of work in a short amount of time, Peruo says. Blitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training. In the sessions that follow, youll add reps to the exercises each week, accomplishing more work while being sure to keep your total workout length the same . Rest only as long as you absolutely need between sets. Youll find you have to rest less over time, even as the reps add up. On days you dont lift, perform high intensity interval cardio. Try 60 seconds of hard work followed by 30 seconds of light activity or rest. Continue this for 1520 minutes.

    Read Also: Forskolin Fat Loss Diet By Irwin Naturals

    Stay in Touch

    To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

    Related Articles