In part 1 of the Basic Bodybuilding Nutrition Program I covered proper nutrient intake of protein, carbohydrates, fat, and water. And the amounts of each that you should be consuming daily based on your individual needs and fitness goals. In part 2 I’m going to outline some practical ways that you can fit a healthy eating plan into your busy lifestyle.

The whole idea of eating 6 well-balanced meals per day is by no means a new concept. Most of you who are reading this already have a good idea of how you should be eating. But for the majority of people the main excuse is they don’t have the time to eat properly.

But this is just not the case. Eating a “junk-food” diet probably takes just as much or more time then it does to eat a healthy diet. At lunch time getting in your car and heading on over to the fast food joint, waiting in line at the drive through, and then heading back to work takes a lot more time then if you had your food prepared in advance and ready to eat.

The key to successfully following a healthy bodybuilding nutrition program is planning ahead. When you cook your food always prepare for several meals. It doesn’t take any more time to cook larger quantities of food then it does to cook smaller amounts of food for just one meal. Purposely plan to have left overs that you can re-heat in the microwave, this saves time and makes it easier to have quick nutritious meals on hand. I’ll often grill several steaks at a time, cook several chicken breasts at a time, bake several potatoes at a time, cook up a large pot of rice, etc.

A Well Stocked Kitchen

In order to prepare and eat healthy nutritious meals you need to have the necessary kitchen supplies. Get yourself a good set of pots, non-stick frying pans, measuring cups and spoons, food scale, a good set of kitchen knives, blender, kitchen grill (such as the George Foreman grill), electric kettle, good spatulas and other cooking utensils like tongs, ladel spoons, etc. These are the basic tools that you’ll need to prepare your meals.

For packing and storing your food you will also need to get some plastic food storage containers. Get a half dozen smaller sized containers for packing individual meals. And also get a few bigger containers that you can use for storing left overs in the refrigerator. Make sure to get good containers with tight fitting lids so they will not pop open easily.

Get a couple shaker bottles for mixing up protein drinks and also get an insulated lunch bag or small hand held cooler for taking your food with you to work. You will be able to get all of these kitchen supplies at places like Wal-Mart for a fair price.

Duration : 0:7:37

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If you are interested in living the vegetarian lifestyle (whether you are a vegeterian or a vegan already or not), I hope you enjoy this short info (and what I’m about to share with you).

Vegetarian diet is not a quick way to thinner waistline, but good diet plans will definitely help you get there. I’ve been on a vegetarian diet for 8 years already and during the years I’ve noticed that it’s hard to find decent vegetarian diet info.

Trying to figure out the right combination of foods can be very challenging, but fortunately there are professionals who put things to together for us. And that’s what Kardena Pauza, former Ms. Fitness America and one of the worlds best vegetarian nutrition coaches, has put together a meal plans for vegetarian diet that will help you to either get started and stop eating meat while at it or provide you substantial benefit for turning your current vegetarian diet into healthy one.

Note that Easy Veggie Meal Plans is not a weight loss program, but a guide for a healthier, vegetarian lifestyle. But healthy vegetarian diet plan will most certainly help you with getting more energy making both your mind and body more energetic and fat loss comes as a bonus. Something I’ve personally looked for years – and now it’s finally here.

Easy Veggie Meal Plans is a great package for anyone interested in vegetarian lifestyle and get simple, easy to follow vegetarian meal plans for healthy diet.

GET YOUR Easy Veggie Meal Plans NOW
http://plc3demo.com/VeggieMealPlans

Duration : 0:7:28

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USDA Food Pyramid Standard for Protein:
10-35% of Total Calories

http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100186268

http://www.health.gov/DietaryGuidelines/dga2005/document/html/chapter5.htm

With 35% being the standard for high protein, what does Dr. Atkins recommend?
“The macro-nutrient breakout in the Induction phase is 60 percent fat, 30 percent protein and 10 percent carbohydrate. It should be more appropriately be called a high fat regimen. As you progress through the phases, your percentage of fat naturally diminishes as your percentage of carbohydrates increases.” Even in DANDR, he cautions against going high protein on page 43,
“No, because when you cut out fat, what is left is protein and carbohydrate, both of which can produce a blood-sugar response. Fat is the only substance that won’t have an impact on your blood sugar. It also provides essential fatty acids you can’t get from protein or carbohydrates. Contrary to much of what you may have heard, fat can be good for you! (43)”

Dangers of low fat, low carb, high protein diet:
Sources:
* http://www.nationmaster.com/encyclopedia/Rabbit-starvation
* http://www.medbio.info/Horn/PDF%20files/rabbit%20starvation.pdf

Rabbit starvation is the form of acute malnutrition caused by excess consumption of any lean meat (e.g. rabbit) coupled with a lack of other sources of nutrients usually in combination with other stressors, such as severe cold or dry environment. Symptoms include diarrhea, headache, lassitude, a vague discomfort and hunger that can only be satisfied by consumption of fat or carbohydrates.

How much protein is advisable:
*** .8 – 1.2g per kg of body weight – normal adults, or roughly 72g to 109g per day for 200 pound adult
*** Up to 1.6g per kg – for extremely active or weight lifting adults, or 145g for 200 pound adult (29%)

Source:
** http://sportsmedicine.about.com/od/sportsnutrition/a/Protein.htm
** Protein requirements for endurance athletes. Nutrition , Volume 20 , Issue 7 – 8 , Pages 662 – 668. M . Tarnopolsky

Duration : 0:8:43

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http://www.KardenasKitchen.com

Plus, you’ll discover the 10 foods NOT to eat on a weight loss diet.

These are a couple of items on my list of 10 foods NOT to eat if you are following a vegetarian weight loss diet.

The first thing is something that many people like to have in the morning and that is a protein shake. They look very healthy, but what is interesting about these is they have too much sugar per serving. There are usually 2 servings in each bottle, so you are eating way too much sugar. Read the labels for these.

Another product I’ve found is a protein shake with greens. Although I love greens, this shake is loaded with sugar. The greens are great, but I dont like them in this form of a protein drink.

Protein or breakfast bars are next and tend to be loaded with sugars. They need to add binders and extra sugars to them for taste and that translates into more sugar. For example, a Kashi bar does have a good amount of protein, however, the sugar count is higher than the protein count. You need to read the labels on these.

Next is whole wheat bread. All bread is made of wheat, but what you want to watch out for is even if it says its whole wheat, it may be just glorified flour. A great test to see if it is whole wheat is to ball up a slice in your hand. If it holds the ball, that is a great indicator that it is not whole wheat. This doughy ball will turn into sugar very quickly after you eat it. When it turns into sugar in your body, it will turn into fat very quickly as well. You want to pick a whole wheat bread that doesn’t ball up and is actually a little chunky or rough.

Frozen foods are another trap you can fall into. These are great if you are on the go, however, they arent so good because they are very high in sodium and carbs. They sound great, but the carb content is just too high. You can find some that are ok, so be sure to check the protein and sodium levels very closely and balance them out in your diet. You can get away with eating some good ones once in awhile.

One more thing is a Slim Fast breakfast drink. I want to show you this one because the label can be very deceiving. You always want to look beyond the label on the front and look at the list of ingredients on the back first. Interestingly enough, the first ingredient in this protein shake is sugar and then oil. Now, if you are making your own protein drink, would you add sugar and oil to it? Nope! The next ingredient is protein powder, however, in one serving there is only 2 grams of protein. You need to add 8-ounces of milk to get the 10 grams of protein. So, basically, you are drinking a sugar and milk shake. Get rid of it!

A lot of people love to have burritos, wraps or quesadillas. Thats great, but you need to be careful of the tortillas and the flour that is in them. Most tortillas are in the 15-20 grams of refined carbs, so go for a whole wheat brand. I have some healthier options. One is a whole wheat tortilla by the “La Tortilla Factory” and is low-carb and very high in fiber. These are the kind of tortillas you want to find.

Another option for burritos and tacos is using lettuce to add that extra crunch. Simply rinse them off and use them as the wrap. You can use any variety such as butter lettuce or romaine. These will give you fiber and lots of nutrients and energy as well.

Another healthy option is using raw, organic coconut oil. A lot of people use this when they cook or they put it on their toast. I use this in my smoothies and in desserts. Coconut oil actually helps to pull cholesterol out of your body. It also helps to stabilize your blood sugar and your energy. Its also good for your skin and hormones levels and actually helps you to lose weight.

Another option for vegetarians who need some extra protein is sunflower and pumpkin seeds. They are very versatile as you can add them to your salad, your smoothies and I also blend them up and use them as the meat in my burritos. These are easy to digest and they are very high in protein and zinc and have healthy oils for you. Your body is going to love you if you eat these!

These are just a couple of the items that Ive included on my list of 10 foods not to eat.

If you want to see more, please go and check out the rest of the list at www.EasyVeggieMealPlans.com

Duration : 0:7:21

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Duration : 0:3:36

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http://siddhayatan.org

http://siddhalishree.com (blog)
Acharya Shree Yogeesh sheds light on raw food, vegan, and vegetarian diets and nutrition. He also gives some healthy cooking tips. He suggests for people to be vegetarian as this is the first step of spirituality. However, it is not necessary that vegans and raw-food eaters are spiritual, because their mindset may be more extreme than balanced.

Duration : 0:9:14

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www.BodyPerformanceTV.com
www.SteveTurano.com

Duration : 0:1:29

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FitDay, my food and exercise journal:
http://fitday.com/WebFit/PublicJournals.html?Owner=Newbirth

Duration : 0:8:31

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Duration : 0:1:22

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* Potato replace with cauliflower

* Bread / tortillas replace with Mama Lupe’s Tortillas

* Chips/Fries replace with Celeriac (celery root) fries

* High carb sauces replace with sour cream & chive, mayonnaise, tartar sauce, roasted garlic Italian

* Chocolate bars & snacks replace with peperami (pork salami bar), string cheese, Go-Lower bars, pickled eggs

* Supermarket Peanut Butter replace with Natural Peanut Butter or other Nut Butters like Hazelnut Butter

* Crisps/Chips replace with Flavored Nuts

* Milk replace with Double/Heavy Cream with water

* Sugar replace with Splenda / Stevia

* Soda replace with Diet Soda sweetened with sucralose

Hope that helps!

Mark
Get Ripped Abs Fast! http://www.TotalSixPackAbs.com/

http://www.musclehack.com/how-to-build-muscle-mass-fast-complete-guide/

http://www.musclehack.com/build-muscle-with-this-free-workout-plan/

http://www.musclehack.com/best-bodybuilding-diet-plan-revealed/

http://www.bodybuildingforum.ie

Duration : 0:5:43

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