The Get
Big Diet
There
are 4 main criteria to maintaining a healthy
"GET BIG" diet.
1) Sufficient amount of high-quality
protein: I am sure you know this is the most
important factor in building muscle. Muscle
growth also leads to an overall higher
metabolism, which in turn burns fat!! The best
way to get high-quality protein is through meat,
fish, poultry, and milk products. I'd recommend
a pretty high protein diet. Between
1.5-2.0 grams/lb. of bodyweight per day.
Protein shakes are a good help for this high
amount but don't rely on them!
2) Sufficient amount of complex
carbohydrates: For energy and metabolism. Good
ones are oats, rice, whole wheat bread, noodles,
etc... eat between 2-2.5 grams/lb. of bodyweight
per day of these.
3) Be sure you are eating enough
calories: A calorie intake in the range of 5000
calories is needed if you are interested in
getting BIG. Ever heard the saying
"Eat big... Get big" Of
course eating big isn't the only thing that will
get you big. You have to eat high-quality
food and spend the time in the gym. You
can't get something for nothing.
4) Eat according to the clock: This is
probably the most important because of the
amount of discipline it takes. You should eat
6-7 meals a day. They should be medium sized
meals and obviously contain high-quality food
(not McDonalds hehehe). Eat according to your
workout as well. Always workout on an empty
stomach and eat within 30 minutes after your
workout. This is when the body needs the energy
(food) the most and when it will be best
utilized.
The Get
Cut Diet
The
same criteria remain for the "CUT UP"
diet. Only much smaller servings.
1)
Protein: Eat between .7-1.0 Grams/lb. of
bodyweight per day.
2)
Carbohydrates: For energy and metabolism. Good
ones are oats, rice, whole wheat bread, noodles,
etc... eat between 1-1.5 grams/lb. of bodyweight
per day.
3) Be sure you are calorie deficient: A
calorie intake in the range of 1500-2000
calories is needed if you are interested in
getting CUT. Calorie deficient means you
are putting out more energy than you are taking
in. The most effective way is to continue
your workouts as planed and add about 30-40
minutes of cardio or aerobic training.
4) Eat according to the clock: This is
the most important part of the cutting phase as
well. Your goal should be to maintain a
high metabolism so that you are
"burning" fat even when you are
resting. If you eat 6-7 small meals
throughout the day, you body will become
accustomed to that schedule and will store less
fat. If you think it is best to starve
yourself and just east one big or even two
medium sized meals... think again.
Your body will become accustomed to that as well
and store more fat for when you are not eating.
