Bodybuilding Nutrition Made Easy

2009
The information in the report is for educational purposes

only. It is not medical advice and is not intended to replace
the advice or attention of health-care professionals. Consult
your physician before beginning or making any changes in
your diet or exercise program. Specific medical advice should
be obtained from a licensed health-care practitioner.
Dave Ruel and his associates will not assume any liability,
nor be held responsible for any injury, illness or personal loss
due to the utilization of any information contained herein.
Thank You,
Dave Ruel, CFT NWS
Copyright 2009 Dave Ruel, www.TheMuscleCook.com
Page 2
Copyright 2009 Dave Ruel
www.TheMuscleCook.com
Your diet is without a doubt one of the most critical aspect

of bodybuilding. You can be consistent with your workouts,
dedicated to go to the gym everyday, but if you dont fuel
your body properly you will NOT get the results you
want!
Most of you are already meticulous with
their training and are very careful when
scheduling their workouts, doing a precise number of exercises, sets, and reps
for each muscle group, etc. But more
than often they dont have the same discipline when it comes to nutrition.
Do you think that you can reach your
goals by eating only 2 or 3 meals per
day?
Dave Ruel
(aka The Muscle Cook)
Page 3
Laziness and lack of planning are the 2

main reasons why people screw up with
their nutrition
and those are only excuses because when done properly

it doesnt take anymore time to follow a healthy nutrition
plan that will give you results then whatever, whenever
In this report, I will give you the basic fundamental of bodybuilding nutrition. I will also expose some cooking and meal
planning tips to help you fit a nutrition plan in you busy
schedule.
Page 4
This chapter contains knowledge that is extremely important

if you want to be successful at body building. What you put
in your stomach is directly responsible for the gains youll
make in the gym. Without proper nutrition, you deprive your
body of the necessary tools it needs to build strong, healthy
muscle. If you feed your body too much, you risk turning
into the Goodyear Blimp.
Were going to have a comprehensive look at the 3 Macronutrients that are essential to bodybuilding and why theyre
so important to your success.
Those 3 Macro-nutrients are of course:
Protein
Carbohydrates
Fats
Page 5
Protein
Protein is used by your body to repair damaged muscle,
bone, skin, teeth and hair, among other things. Think of it
as the mortar between the bricks, if you will. Without it,
the entire structure of your body begins to break down.
There are two groups of protein. One is called complete
proteins and one is called incomplete proteins. Protein
is made up of smaller molecules called amino acids, and
there are 22 amino acids in all. There is a small group of
eight amino acids that can only be obtained through your
food, while the other 14 amino acids can be manufactured
by your body.
The eight amino acids that can only be obtained from the
food you eat are called essential amino acids. Essential
amino acids are called tryptophan, lysine, methionine,
phenylalanine, threonine, valine, leucine, and isoleucine.
These amino acids also help your body create hormones
that help regulate things like blood pressure and blood
sugar levels, which are directly responsible for your metabolic rate and muscular growth.
Page 6
In short, protein is extremely important to a bodybuilder, especially the complete proteins that are found in foods such
as fish, poultry, eggs, red meat and cheese
Heres a short list of foods that provide a complete protein
source. These foods are routinely used by professional bodybuilders to build muscle and maintain their bodies:
Eggs are one of the best complete protein sources on

the planet. Just one large egg contains 6 grams of
complete protein.
Fish is an excellent source of complete protein. The

type of fish does matter. While all fish is relatively
good for you, haddock, salmon, sardines and tuna are
better than catfish. For example, 6 ounces of salmon
can deliver a whopping 34 grams of protein to your
body. Thats definitely nothing to sneeze at!
Poultry, such as chicken, turkey, etc...
Page 7
Red Meat. My personal favourite source of protein is

Buffalo meat, because its incredibly lean.
Dairy products, such as milk are another source of

complete protein, as well as a host of other vitamins
and minerals, such as calcium. Just one glass of skim
milk contains about 8 grams of protein. Fat-free cottage cheese is very high in protein. Just one half cup
of cottage cheese contains upwards of 14 grams of
high quality protein.
Fruits, vegetables, nuts and seeds all contain protein, but

are generally lacking or low in one or more of the amino acids necessary for your body to rebuild new muscle. However,
you can combine these foods with the foods listed above
(and indeed you should) and make a great tasting meal that
will meet all of your bodys protein requirements.
Page 8
Carbohydrates
This essential nutrient has taken a real bashing from diets
such as the Atkins and South Beach diets. But like the famous fictional boxer, Rocky, it keeps getting up and trudging forward to victory.
Carbs come in a variety of forms. Some are good for you,
and some are bad. Carbs are needed by your body to
fuel your muscles for physical activity.
If you were to think of your body as a car, carbs would be
the gas, fats would be the oil and protein the engine or
mechanic that keeps the car running smoothly. .
Basically, carbohydrates are made up of sugar molecules,
which your body breaks down into fuel, especially when
youre working hard. Sugars, starches and fibres are all basic forms of the carbohydrate.
Sounds pretty simple, right?
Well, here is where it gets a bit trickier, although Im going
to try and make this as simple as possible.
Page 9
There are two main types of carbohydrates: simple

and complex. We could also mention Fibrous Carbs that
you can find in foods like green veggies, lettuce, cabbage,
broccoli, sprouts, spinach, cauliflower,
peppers, cucumbers, zucchini, etc
Simple Carbohydrates
can be found in foods like :
Simple carbohydrates are made up of

chains of molecules that dont branch
off. Complex carbohydrates on the
other hand, branch wildly at times. For a
Fruits
Table Sugar
Honey
Chocolate
long time, people believed that complex

carbohydrates were far better for you than simple carbohydrates, but that isnt always the case.
You see, your body takes both complex and simple carbohydrates, and tries to break them down into useable sugar
energy to fuel your muscles and
Complex Carbohydrates
can be found in foods like :
bohydrate that really matters,

but how fast your body can
Brown Rice
Oatmeal
break it down, and how much

it will spike your blood glucose
Potatoes
Yams
Whole Wheat Products
Page 10
organs. Its not the type of car-
levels.
Instead of using the simple method of dividing complex

carbs from simple ones, scientists have come up with something called the Glycemic Index (GI for short), which attempts to classify foods by how quickly and how high foods
boost blood sugar levels.
Glycemic Index Food Chart
Low GI Foods
Medium GI Foods
High GI Foods
(Less than 55)
(Between 55 and 70)
(More than 70)
Multi-gain Bread
Oatmeal
Brown Rice
White Potatoes
Dextrose
Table Sugar
Whole Wheat Pasta

Sweet Potatoes
Whole Wheat Wrap

Whole Wheat Pita
Instant Rice
White Bread
Quinoa
Bananas
Water Melon
Apples
The important thing to remember is that your body needs

carbs, even if some of the fad diets tell you otherwise.
Without carbohydrates, your body will begin to break down
your muscle tissue to fuel your body, which will sabotage
your efforts. In some ways, your body is a beggar and a
thief. If it fails to beg what it needs from you, it will steal it
from your muscles.
Page 11
Fats
I know, you probably saw the word fatsand became mortally frightened. Fat is not generally thought of as a nice
word, especially if one is trying to drop some extra pounds.
However, your body needs fat to function properly, just
as it needs protein. Any bodybuilder who neglects their intake of fat will not go very far in the business. If you want to
see maximum muscle gains, you have to include the good
fats in your diet plan. The trick is picking out the good fats
from the bad.
Certain fats help your body absorb nutrients. They also help
in an assortment of other ways, but since this report is
about bodybuilding, were not going to go into all of it. The
important thing is that good fats are needed by your body to
remain healthy and to function at optimal levels in order to
promote a permanent muscular growth.
First well have a look at the good fats, and then the bad. If
youre reading the ingredients on something youre planning
on buying at the grocery store, make sure that the foods
youre buying have the good fats as opposed to the bad.
Page 12
Monounsaturated Fat
Monounsaturated fats are found mostly in nuts, such as avocados, pistachios, almonds, walnuts, peanuts and cashews.
This type of fat can also be found in olive oil.
Frying your food is generally not
a good idea, but if you must,
you should use extra virgin olive
oil, since its high in monounsaturated fats, unlike most oils,
such as hydrogenated vegetable
oil etc
My Selection of Food for

Monounaturated Fats
Natural Peanut Butter
Almonds (unsalted)
Cashews
Canola Oil
Olive Oil
Avocado
Monounsaturated fats help lower

bad cholesterol and raise good cholesterol,
which is a very good thing. Its also been
proven to help fight
weight gain, and may
even help reduce
body fat levels.
Page 13
Polyunsaturated Fat
Like monounsaturated fat, this good fat helps fight bad cholesterol. You can find polyunsaturated fats in foods like
salmon, fish oil, sunflower oil, seeds and soy.
Polyunsaturated fats contain
Omga-3 and Omega-6 fatty acids, which have largely been
processed out of our food.
There are studies that have
shown we dont consume nearly
My Selection of Food for

Polyunaturated Fats
Salmon
Walnuts
Fish Oil
enough Omega-3 in our diets,

and since its part of the complete protein family, our bodies
cant produce it on its own.
Therefore, it is very important to
incorporate a good Polyunsaturated Fat
source in
your diet.
Page 14
Saturated Fat
Saturated fats are the first fat on our bad list. Its not the
worst fat on the planet, but in large doses, saturated
fat will raise your cholesterol level in your bloodstream. You can find saturated fats in foods such as dairy,
eggs, red meat and some seafood.
While saturated fat cant be put on
our good fat list, if consumed in
reasonable doses it wont cause
lasting harm. In some ways, saturated fat cant be avoided, since
youll notice from the list above that
most of the foods mentioned were
Replacing Beef by Buffalo (Bison)

is a great idea to limit
your saturated fat intake
staples in most bodybuilders diets.

However, you can certainly limit
your intake.
I am a big red meat fan, I admit it.
Therefore, for my red meat, I eat Buffalo
(Bison) meat. Buffalo meat is a lot leaner than
beef which allows you to eat red meat more often.
Page 15
Trans Fat
And here is the boogeyman of the fat
family. Trans fats are the worst fats
you could possibly consume. Its found
in foods such as French fries, potato
chips, and most fried food.
TOP 5 TIPS TO AVOID TRANS
Trans Fats are the result of over-processing
FAT
like coconut oil, palm oil, vegetable

oil and hydrogenated oils of any kind.
our foods in order to

offer consumers a
longer shelf life. If your
food is pre-packaged,
its a pretty safe bet it
serious about your

muscle building goals.
Page 16
Read the labels on any packaged

foods you buy.
As a rule, try to stay away from

processed or pre-packaged foods.
Take the skin off the meat before

you consume it.
has its fair share of

Trans fats. You should
try to avoid Trans fats
at all costs if you are
Try to stay away from cooking oils
Use low-fat alternatives. Dairy

products in particular contain saturated fats.
Building a chiselled, rock hard physique takes willpower

and hard work.
There are a few bodybuilding principles that are essential if
you want to look and feel great. Ive put together a small
list of bodybuilding principles, all of them important and
non-negotiable if you want to be successful.
Skipping or neglecting any one of these basic principles will
lead you to failure, which you certainly want to avoid.
I want you to be successful. I want you to be able to look
in the mirror with satisfaction, and know that youre looking better with every day that goes by. This is the main
reason why Ive put this list together for your convenience.
Page 17
Eat 6 Meals a Day

I explained earlier why its so important to feed your body
properly. Again, (and I cant stress this enough) 80% of
your progress in bodybuilding will be directly related to your eating habits.
If you want to be successful, you must learn to eat 6
meals per day, without fail in order to keep your metabolism stoked, as well as giving your body the nutrients and
vitamins it needs to build new muscle.
Eat Every 2 to 3 Hours

See a theme happening here?
In order to eat 6 meals a day, you have to space those
meals out evenly throughout your day, which means eating
every 2 to 3 hours, without exception.
Page 18
Making excuses not to eat will not get you the perfect body! Believe me, Ive heard all of the excuses, and
none of them fly with me. You may have a busy life, children to watch, a sick friend, long hours at the office or a
car thats on the craps, but if you truly want a healthier,
stronger body, youll find a way to eat throughout the day.
Besides, by eating 6 meals throughout the day, youll be
better able to cope with the stresses of life. After all, a well
fed body and mind is better able to cope with stress than a
malnourished one.
Divide Your Proteins, Carbs and

Fats Strategically
Im going to go more into depth later on this subject. However, its one of the most important steps when it comes to
building muscle or losing bodyfat. Its not just what you
eat, but when you eat it thats important.
Page 19
If youre targeting calories or protein intake, its not good

enough to eat all of the days requirements in just one sitting. You need to keep your body stocked in the raw materials it needs to change your body. This ultimately means having to time your meals, as well as timing how many macronutrients you consume at each and every meal.
Eat Enough Food!

Protein
You should be consuming between 1 and 1.5 grams of protein per pound of bodyweight each day evenly spaced out
over 6 meals. So for example, a 200 lb. man should eat between 200-300 grams of protein per day. Eating approx. 4050 grams of protein per meal.
You may be wondering about the range of 1 to 1.5 grams of
protein per pound of bodyweight per day and which end of
the range you should aim for. Well this is the way I look at it,
if you are the type of person who is really serious about your
training and you want to make progress as fast as possible
then stick to the upper end of the range and eat 1.5 grams
of protein per pound of bodyweight daily.
Page 20
On the other hand, if you are just working out to keep in

shape and are not overly concerned about gaining as much
muscle as fast as possible can then you can stick to the
lower end and just eat 1 gram of protein per pound of bodyweight daily.
Carbs
Your carbohydrate intake will vary depending on your training goals. If your goal is to get bigger and gain muscular
size then youll need to eat upwards of 3 grams of carbohydrates per pound of bodyweight per day and maybe more
depending on your individual
metabolism. If your goal is to lose bodyfat and get leaner
then youll need to eat around 1 1.5 grams of carbohydrates per pound of bodyweight daily.
Fat
Generally around a gram of fat per pound of bodyweight
daily is a good number to shoot for. It would be a good idea
to also supplement your diet with fish oil capsules. Simply
take a couple capsules with each meal. Studies have shown
that taking 10 grams of fish oil per day can increase your
metabolic rate by as much as 400 calories per day!
Page 21
Drink Water
Your body is made up of mostly water, and you need water
just like you need air to survive. Many people make the
mistake of not drinking enough water, and then wonder
why they dont see the results they were looking for. Not
only does your body need water to stay hydrated, but it
needs it to flush the toxins from your system, which is a
very important aspect of bodybuilding, and health in general.
Ideally, you should be consuming at least 2 litres of water
on a daily basis. Just like your meals, this doesnt mean
you can just drink two litres in the morning and fulfill your
obligation. No, you should always have a water bottle close
at hand. If you feel thirsty, take a sip.
Not only does your body need water, but it also helps to
cut down on hunger pains. Even though you shouldnt be
hungry eating 6 meals a day, if youre dehydrated, your
body will signal to your brain that youre hungry in an attempt to fill the need.
Page 22
Avoid Junk Food

I shouldnt really have to mention this point, but its better
to be safe than sorry, my mother always used to say.
Junk food isnt good for you. If you havent met your caloric needs throughout the day, consuming junk food in an
attempt to make up for it is not a good move. In fact, its
metaphorically committing bodybuilder suicide.
And, I also wanted to mention that if you try to convince
yourself that certain junk foods, such as cookies, popcorn
or potato chips arent that bad for you, think again. All
three of those things are full of Trans fats and processed
garbage. None of them have any nutritional value, and
your body will respond by packing on some more fat, as
opposed to lean muscle.
I cant emphasize enough the importance of making good
decision when it comes to your diet. Junk food, while admittedly tasty, is definitely not on the list of good decisions!
Page 23
In order to prepare and eat healthy nutritious meals you

need to have the necessary kitchen supplies.
These are the basic tools that youll need to prepare your
meals:
A good set of pots

Non-stick frying pans
Measuring cups and spoons
A food scale
A good set of kitchen knives

A Blender
A Kitchen grill (such as the George Foreman grill)
Spatulas
Shaker bottles for protein drinks
Quick Tip: check out the Dollar Stores as they often have
decent quality kitchen utensils for very low cost.
Page 24
When it comes to bodybuilding, organization is very important.

Its tough making six meals a day. Sometimes the desire to
stop at the closest burger joint and scarf down a quick burger
is almost unbearable, especially on days where you feel a bit
lazy. But if you organize properly, you can save yourself a lot of
the anguish.
The best way to stick to your diet is to plan your meal
preparations. For example, you can cook up a bunch of chicken
breasts, make up a pot of rice and some vegetables, and make
microwavable meals that are very convenient. That way, when
youre feeling a tad lazy, all you have to do is open your
freezer, reheat and eat!
Once youve cooked the food, you
should definitely pack it by portion size
and weight. I use Tupperware to store
much of my food. The important thing
to keep in mind is that your food should
be vacuum sealed in order to lock in the
freshness, as well as avoid freezer burn,
which can make any meal
unappetizing.
Page 25
Its impossible to live your life in

your house. Theres going to be
times when youll have to leave,
which is why investing in a cooler
is absolutely essential. A cooler
will allow you to bring your meals
with you, and since most of your
meals contain fruits, meats and
vegetables, its very important
that you keep them cool. After all,
you dont want to go home with food
poisoning, right?
Last but not least, you should always
carry an extra protein shake. A protein
shake is your contingency plan. If you
run into a traffic jam or have to work
some overtime at work, you still have
your protein shake to rely on.
Page 26
Here is how I usually break down my meals. Below youll find a

basic chart that explains the macronutrient splits throughout
your day. Again, we are all different, but this will give you a
good idea how I eat
Breakfast: Protein/Carbohydrates/Fats + Veggies
Mid Morning Snack: Protein/Fats
Lunch: Protein/Carbohydrates/Fats + Veggies
Mid afternoon Snack: Protein/Fats
Dinner: Protein/Fats + Veggies
Before bed: Slow digested Protein/Fats
Post workout (could be any time during the day):
Protein (powder for quick availability by the muscles) +

Simple Carbohydrates (I recommend Dextrose for quick
availability) + Glutamine + Creatine for recovery.
Page 27
Buy Fresh Products

When youre doing your grocery shopping, try to buy only
fresh produce; canned or frozen foods are more convenient at times, but fresh fruits and vegetables are better for
you than the canned variety. Canned foods also contain
preservatives, such as sodium, which you can definitely do
without.
For instance, have a look at the label on a can of soup.
The calories listed is probably somewhere in the range of
100-200, and almost everything else looks good. But if you
look closely, youll find that the sodium content is in the
600 range! Now if you were to make your own soup, which
could easily be frozen for later use, you wouldnt have that
sodium content to deal with.
Whole wheat bread and pastas are far better for you than
their white flour brethren. Fresh cuts of beef, fish and
poultry are preferable to their frozen, breaded counterparts, and as a whole, you want to buy unprocessed foods
that still contain the vitamins and nutrients that your body
desperately needs if you want to build muscle.
Page 28
Grocery Shopping
If youre stuck wondering what foods to buy when you
make your trip to the grocery store, I have a neat little rule
that is easy to follow. Its called the perimeter rule. Basically, about 80% of your groceries should be bought
around the outer perimeter of the grocery store.
Most grocery stores are set up the same way--you have
your meats, produce, dairy, frozen foods and vegetables
around the outside of the store, and the junk (along with a
few necessities) are set up in the aisles, usually located in
the center of the store. If you find yourself buying the bulk
of your foods from the center aisles, its a pretty safe bet
youre not getting the lean protein sources that your body
requires to build muscle. You will, however, buy lots of
over-processed foods that are jam packed with fat!
Very few of us are rich. We work hard for our money, and
thats why I always look at flyers for deals on food. If
youre working on building muscle, you have to eat, but
that doesnt mean you have to be broke all of the time doing it. Be smart with your money, buy in bulk to save cash
and always look for the best deals!
Page 29
Cheats and Eating Out...

In a perfect world, you wouldnt cheat at all. However, I
know that were all human, and you will probably cheat
from time to time. If you do cheat, try to minimize the
damage. For instance, if youre craving for some chocolate
cake, dont take a huge piece. Instead, have a small piece,
which will hopefully alleviate your sweet tooth, but wont
compromise your diet too badly.
The 90% rule can be used as a measuring stick,
which I adhere to myself. In essence, if you eat cleanly
90% of the time, youre doing well. There are 7 days in a
week, 6 meals per day, which equals 42 meals in an entire
week. By following the 90% rule, that means you could
cheat on 4 meals per week, and still achieve good results.
However, the less cheating you do, the better your results
will be.
Most restaurants now offer healthy alternatives.
Again, be aware of the choices out there, and do your best
to make the right choice for you. The fresh foods you
make from home will almost always be better than what
you get at a restaurant. Therefore, it makes sense that you
should eat from home most of the time.
Page 30
Post-Workout Nutrition
Always Have Protein and Simple Carbs within 30 minutes
fallowing your workout.
Its very important, because you have stressed out your
body. Once you do that, it needs food to repair itself, which
is the basis behind resistance training. If you have no fuel
for repairs, your body breaks down the materials it needs
from readily available fuel sources, such as your muscles.
Also, insulin plays an important factor in weight gain. You
need to moderate your levels of insulin, which weight
training does, but your body needs protein to repair muscle and tissue damage, while your body uses its fat reserves (as opposed to its muscle reserves) for fuel.
Page 31
Anabolic Cooking
The Cookbook And Complete Nutrition Guide For
Bodybuilding & Fitness
After years of development, it's finally here! The Muscle Cook's
Top Muscle Building Recipes all in the same book!
With over 200 "Anabolicious" Muscle Building Recipes,
you will never be bored with
your diet again.
Full of Cooking tricks, Nutritional Tips, Dieting strategies,
and step-by-step, easy to
make recipes, you will become a chef in no time, and
will keep your family and
friends
healthy along the way.
In Anabolic Cooking, "The
Muscle Cook" Dave Ruel will
show you how to cook tasty meals for your muscle building and
fitness goals no matter what they may be. You will learn every
aspect of cooking for healthy living and reaching physique goals.
Go check it out at:
http://www.AnabolicCooking.com
Page 32

Bodybuilding Nutrition Made Easy

Загружено:

Сведения о документе

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Bodybuilding Nutrition Made Easy

Загружено:

Авторское право:

Доступные форматы

2009

The information in the report is for educational purposes

Dave Ruel, CFT NWS

Copyright 2009 Dave Ruel, www.TheMuscleCook.com

Copyright 2009 Dave Ruel

Your diet is without a doubt one of the most critical aspect

Laziness and lack of planning are the 2

Copyright 2009 Dave Ruel

and those are only excuses because when done properly

Copyright 2009 Dave Ruel

This chapter contains knowledge that is extremely important

Copyright 2009 Dave Ruel

Copyright 2009 Dave Ruel

Eggs are one of the best complete protein sources on

Fish is an excellent source of complete protein. The

Poultry, such as chicken, turkey, etc...

Copyright 2009 Dave Ruel

Red Meat. My personal favourite source of protein is

Dairy products, such as milk are another source of

Fruits, vegetables, nuts and seeds all contain protein, but

Copyright 2009 Dave Ruel

Copyright 2009 Dave Ruel

There are two main types of carbohydrates: simple

Simple carbohydrates are made up of

long time, people believed that complex

can be found in foods like :

bohydrate that really matters,

break it down, and how much

organs. Its not the type of car-

Copyright 2009 Dave Ruel

Instead of using the simple method of dividing complex

(Less than 55)

(Between 55 and 70)

(More than 70)

Whole Wheat Pasta

Whole Wheat Wrap

The important thing to remember is that your body needs

Copyright 2009 Dave Ruel

Copyright 2009 Dave Ruel

My Selection of Food for

Monounsaturated fats help lower

Copyright 2009 Dave Ruel

My Selection of Food for

enough Omega-3 in our diets,

Copyright 2009 Dave Ruel

Replacing Beef by Buffalo (Bison)

staples in most bodybuilders diets.

Copyright 2009 Dave Ruel

Trans Fats are the result of over-processing

like coconut oil, palm oil, vegetable

our foods in order to

serious about your

Read the labels on any packaged

As a rule, try to stay away from

Take the skin off the meat before

has its fair share of

Try to stay away from cooking oils

Use low-fat alternatives. Dairy

Copyright 2009 Dave Ruel

Building a chiselled, rock hard physique takes willpower

Copyright 2009 Dave Ruel

Eat 6 Meals a Day

Eat Every 2 to 3 Hours