QUESTIONS
& ANSWERS
A
33 year old guy "interested in fitness" from Portland,
Oregon USA writes:
I am in the
beginning stages of restructuring my physique: working out,
running etc... I am trying to build the perfect physique, like
a body
builder's. I still can't quite get this food thing down. I need
to know
specifically what foods will pack on the muscle in conjunction
with my work
outs.... please advise. Thank you.
The
MuscleChef Replies:
Dear
Portland,
It's
important to think of food as "gasoline" for your body's
engine. Eating a healthy balanced diet can be likened to using
an expensive high octane gasoline. Eating the right kinds of food
won't make your muscles grow, what it will do though, is act as
a catalyst. Read the article called Muscle
Fuel under the COOKING section for an in depth and scientific
explanation.
Here
are some simple guidelines:
- Reduce
carbohydrate intake to help burn fat and prevent future storage
of fat
- Increase
protein intake to promote muscle repair and, ultimately, muscle
growth
- Eat
6-8 small meals a day; I call it '"grazing'"
- Eat
complex carbs and stay away from fast food and junk food
I hope this helps. Let me know how your training goes.
A 53
year olf guy "interested in fitness" writes:
One of the
distinct caveats of the Atkins diet is caffeine on the grounds
that it interferes with fat utilization, yet you hype caffeine
as a weight loss aid. Which is it?
The MuscleChef replies:
Dear
Boise,
Caffeine
is the subject of huge controversy. Depending on what position
you choose, you can find research to support that line of thinking.
The functional reality is that caffeine is a stimulant, and each
person's body reacts differently to that stimulation.
Recent
research has shown that some people do experience sluggish results
in changing their BMI (Body Mass Index) with high caffeine intakes,
while others find that it works well for them. I think it's a
matter of what you are trying to achieve. If strict fat loss is
your goal, caffeine may not be the best route. If boosting your
resting metabolic rate and your energy for a good hard work out
is your objective; there is little argument about the benefits
of caffeine.
Recent
studies have suggested that athletes who consume a moderate amount
of caffeine (100-250 mg. per day) perform better in their sport
than those who don't.. The Atkins diet focuses strictly on reducing
unwanted body fat through diet. Here at MuscleChef the thinking
is more towards building the body that you want through diet,
exercise and lifestyle changes. Caffeine in moderation (assuming
you experience no adverse effects from the consumption of caffeine)
can help you push towards the goals you have set for your body.
But keep in mind every person is different and each must be in-tune
with how their body reacts to any supplement.
A
29 year old fitness mom, wife or "sig other" from Dallas
writes:
My husband
of two years is competing this spring in his first bodybuilding
show. He's completely natural and a fanatic about what he eats
and how much of it. He does almost all of the food shopping and
reads nutrition and ingedients labels right down to the fine print.
He is so dedicated and consistent I want to be supportive and
will do anythng I can to help him win. But I've heard him argue
with friends who tell him he can have a "cheat day,"
eat whatever he wants and still bring his body into peak condition
for his show. We used to get a pizza now and then, but with this
contest coming up in a few months, he won't hear of it. Who's
right?
The MuscleChef Replies:
Dear
Dallas,
A
cheat meal once a week is crucial for the sanity of any bodybuilder.
Typically when a bodybuilder diets down he is restricting his
diet to such an extreme that his body becomes depleted of many
nutrients and glycogen stores and thus he starts to feel tired
and very cranky. A cheat meal (keeping moderation in mind) helps
to combat this and keeps the bodybuilder in the game both mentally
and physically. Ideas for a cheat meal: a New York steak, a hamburger,
a piece of chocolate cake, a bowl of ice cream, etc.
A
24 year old guy "interested in fitness" from New York
writes:
What impact
does alcohol have on workouts? Is beer okay? I heard that wine
is good for vascularity. One of my friends told me a glass of
wine a day is good for you. So recently, I've been drinking everynight
before bed, but I feel my body becoming soft. I'm losing my six
pack! Could this be because of the wine drinking?
The
MuscleChef Replies:
Dear
New York,
Remember
that alcohol is full of carbohydrates and must be counted in your
total calorie intake for the day. One 12 oz beer is approxiamatley
160 calories, whereas a 4 oz glass of wine is around 90 calories.
Calories from alcohol tend to add up quickly especially if you
are drinking right before going to sleep. Its true the alcohol
makes you vascular because it acts as a diuretic; but this effect
is only temporary. You are better off limiting your alcohol intake
to special occasions.
A 29 year old guy "interested in fitness" from San Diego writes:
I have an office job, and have been trying to lose about 25 pounds
since this summer. (I weigh 200 at 5'10" right now). I go to the
gym 3 times a week and do 45 minutes on the eliptical machine.
I try to eat healthy for breakfast and dinner, and have replaced
going out to lunch with protein bars that the guy at GNC recommended.
I dropped a few pounds at first, but my weight hasn't changed
in the last month. I'm not sure why. Could the bars be having
an impact on my ability to lose the weight?
The
MuscleChef replies:
Dear
San Diego,
The
protein bars are a good meal replacement for you. Still, there
are protein bars full of sugar, carbs and fat. I suggest you keep
a log of your food (and protein bar) intake so that you can see
how many calories and what sorts of foods you are eating. You
should aim for around 2000 calories a day. Also, you might want
to increase the intensity and variety of your workouts. Try doing
some weight training or aerobics classes.
A
23 year old guy "interested in fitness" from Raleigh, NC writes:
I work with
your brother James and he told me about your site so I came to
check it out. I lift weights and do cardio but it's streaky. I'll
be doing great for a few months, then lose the motivation, and
start back up when I'm completely out of shape. So I'm starting
again and wanted your advice on what to eat, esp. how to cook
right, how to store everything, and do all this in the least amount
of time possible. Any advice you can give me would be great.
The
MuscleChef replies:
Dear
Raleigh, NC,
I
work with your brother James and he told me about your site so
I came to check it out. I lift weights and do cardio but it's
streaky. I'll be doing great for a few months, then lose the motivation,
and start back up when I'm completely out of shape. So I'm starting
again and wanted your advice on what to eat, esp. how to cook
right, how to store everything, and do all this in the least amount
of time possible. Any advice you can give me would be great.
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