Little Question |what and how much to eat|
Helllo Guys,
My name is Johannes and i am 16 years old...(i speak german...so sorry for my bad english) xD
My dream is it to get a very nice sixpack for 2 years xD....i go in the fitnesscenter...twice per week..
and i do a lot of workouts of internetsites xD
But my question is...what do i have to eat?...I always drink a selfmixed proteinshake after a workout...but is is enough?....I dont think so xD What should i eat to breakfast?
(I am thin---so i dont have to lose fat befor) I already have a small 4 pack ;D
But i want more...can you please say me...what i have to eat that i can reach my dream (nice sixpack) ;D
Thank you ;D
Ahh yesh!
Einer kleine Deutschmann!
WEiss nicht ob dass eine wort oder nicht ist.. aber.. ich kann deutsch und vielleicht kann ich dir helfen, um selbte zeit wird es mir helfen mehr vocablen zu lernen. verstehst du dass?
eine gute "Trainerung programme" wird dich grosse (vieles) helfen...
mann muss wissen wie bedeutend seinen Diaet ist!!! Wurde sagen 100%, aber auch trainieren ist 100%... haha. aber dass addieret nicht zusammen, haha.
Ok. was du essen muss :
wichtig!
Das Hafermehl!!! (Nicht Mais.... aber Hafer...suuuuuuuper gut fuer deinem Verdauungssystem!! Wird dich helfen Duenn zu sein... was ich meinte ist, vielleicht nicht "duenn" aber, es wird dir helfen teifes Koerperfett zu "haben".... sowieso...
vieles Fruechte... aber versuch dich nur dem besten zu essen.... achso, erdebeeren, aepfel,, jeder Beeren, birnen.. denke dass ist alles fuer das Fruechte. zwei wochen her kannsts du alle dem Fruechte essen...)
Suesskartoffeln
Ganzer Koerner ("Whole grains")... jeder koerner dem ganzer ist... verstehst du? es muss eine "echte" essen sein, nicht menschengemacht ("man-made") und versuchen sie die Lebensmittel der weniger fortsgeschritten ist... <--------- hoffungsvollig mache ich sinn ;)
Darfst alle die Gemuese dass du willst essen!! Gemuese sind seinen Fruenden!! ;)
ok. fuer fetten (Fett), Nuesse!!!! Sehr sehr gesundlich!!! Mann muss fett haben um seinen Koerperschaft gesundlich zu "functionieren"" :)
Protein! Bevor und danach seinen Training. Nicht so viel bevor, aber danach, sehr bedeutend! Essen sie eine grosser Essen (Meal) ein und ein halb Stunden bevor Trainierung.
Gut Protein ist: Eiweiss, Huhn, Fisch, Nuesse (mehr Fett als Protein, aber doch, immer gleich einer gute Quell der Protein).
Bleiben sie mit uns (www.myfittribe.com) und wir koennen dich GROSSER helfen!! versprach ich dass!!! :)
und du kannst mich mit 'm Deutsche helfen :)
bis dann.
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
experiment with food
well if you are not seeing results from your current diet and you want to build muscles to your mid section/abs, consume more calories(eat like a horse), you cant be afraid to put on wieght. or if you just want a shizzled mid section eat right, tuna fish, salmon, letus other greens, fruits, nuts, chicken breasts, egg whites, weat bread. but you have to remember to watch your calories, carbs and protien. if you want carbs in your diet, consume 50-150grams (start off small and work you way up), protien as to be the same number of body wieght (example: if you are 150 pounds consume 150grams of protien). dont bother with any creatine at 16 your body will depend on it so i suggest to stick to the basic. most times you have to experiment with your nutrition uptakes, and with a good work out you will see good results
Well first off, i would
Well first off, i would suggest you focus on all youre muscle groups, this will only help you to reach your goal faster because it can provide a day of rest for the muscles you realy want to workout.
About what to eat,
Try to go with some simple type of carbohydrates in the morning with breakfast, also some complex carbohydrates, with of course some fat and about 20-30 grams of protein. Since you use a protein shake, you could add that to the breakfast.
During the day, try to keep eating complex carbohydrates and of course protein and some fats. Always go with Non-Satturated fats when possible.
The meal you take before your workout can greatly affect youre workout routine... Try to eat something with a complex form of carbohydrates, you could include a protein shake here aswell if you like. Eat about 30 minutes before youre workout, nomatter how long ago you ate already..
The meal post workout is important because it is the first meal you take to get your recovery started. Try to eat some simple carbohydrates here, about 40-60 grams and you might consider to keep taking youre protein shake here aswell. Because the simple carbohydrates trigger an insulin spike the protein from your shake can easily travel to youre muscles making them recover, and eventually grow faster.
Some people think it is unnessecery, but while you sleep your body will not eat for about 8 hours, so it might be a good thing to make sure it won't use youre muscle as a energy source (yes youre body needs energy when it sleeps). In order to make sure it won't try to add some protein which won't be digested as fast, like cottage cheese, or when you can afford it, a casseïn protein shake. Take about 40-50 grams which should help you to make sure you can recover and not use youre muscles for energy.
Well, Thats about it right now, hope you can do something with it.
Good luck!
OddBall91
"Eat Like A Horse, Train like An Animal, Sleep Like A Baby And Grow Like A Weed"
THX
Thank you very much OddBall91for this nice info :D
I will try it !
But now I have some new question :D I´m sorry ;D
Cause of my bad english i didn´t understand all^^...but i understood that i need some carbohydrates to breakfast, some fat and 20-30g protein ;D
Can you pls say me ... what are good carbohydrates for you? :D
It would be amazing if you could pls write an good breakfast sample ;D
And my second question is...Is my selfemixed Proteinshake ok?
Proteinshake:
- 250mg quark
- oats
- a banana
- and the rest with milk/water ;D
I would be very happy for all answers ;D
hmm a good breakfast
hmm a good breakfast example.. well i can try, lol it always depends on person to person what he/she likes to eat early in the morning of course..
I myself always start with 3-4 simple slices of brown bread. You could always eat that with some chocobutter in the morning, since you don't have to wonder about the simple type of carbohydrates. Especciallyy not when you might be a hardgainer..
Also, if you want some extra fats in your diet you could try peanut butter, this is also commonly used bu bodybuilders since it is also a good source for protein (1 believe it contains about 20-grams per 100 grams of peanut butter).
You might try to add a good tasting protein shake aswell to start off with. The one you discribed would be good, have you tried it before? Do you know what it tastes like? If yes, go ahead why not? It contains quark, a good source for casseïn protein and milk of course.. But if you are looking for a change, you could try to switch the quark for isolate protein powder in vanilla, this might even be better.. since casseïn digest slowly and whey does not.
However, if you realy have the ability to take youre time in the morning to make breakfast, you could also try to start off with an good old omelet. Just mix up 3-4 eggs in a blender for about 8 seconds and bake them yust like you would do with a pancake. Eggs are, next to whey the best kind of protein to choose from.
good luck!
"Eat Like A Horse, Train like An Animal, Sleep Like A Baby And Grow Like A Weed"