Eating Like a Bodybuilder!

This past week, I have had some of the most amazing workouts! Following a competition, I usually notice quite a lot of energy with my workouts. There is a VERY obvious explanation for that, it's called binge eating! Okay, maybe not binging exactly, but definitely overendulging on the foods that I had been holding off on for awhile.

After a few days of feasting on lots of tasty dessert foods, I would notice that when I would do cardiovascular exercise or weight training, my workouts would last forever! I would feel like I could easily run a marathon. After doing a bodybuilding competition, my body is primed to absorb any possible nutrient it can get it's hands on and store it for later use.

However, this time, since I have another competition next Saturday, instead of feasting on tons and tons of dessert foods, I decided to give my body the quality carbohydrates and lean protein sources that it really needs. What I have noticed are energy levels that are well beyond what I am used to!

I decided to consume 3-4 quality starches each day, like brown rice, sweet potato and oatmeal along with lean meats like chicken breast, white fish or turkey breast and have a couple of salads, fruits and dairy sources as well. Since making this switch, my strength levels and endurance have skyrocketed! The slower carbohydrates coupled with lean meats really fill me up and give me tons of energy! Also, around my weight training sessions, I would give myself some more fast acting carbohydrates like a gatorade to make sure I have some more immediate energy for my workout. This way, I have a constant supply of fuel to push much heavier weights and also lots of endurance!

In addition to noticing the much higher levels of strength, I have also noticed something else that many people are amazed by, I am still losing weight! Even though I am eating more total calories, my body is burning up a lot more of it! Since I have a lot more energy, I am using it all, instead of dragging through workouts!

So here is the breakdown of the meal plan I have been following:

• I eat 4 quality starches each day, typically low glycemic (like brown rice, sweet potato, oatmeal)
• I eat at least 3 lean meat proteins (lots of chicken breast, fish and turkey breast)
• I also eat egg whites and 1-2 protein shakes
• I have 1-2 salads
• I eat 2-4 servings of fruit, usually more in the morning
• I have 2-4 servings of dairy also morning to afternoon time-frame
• I drink lots of water (nearly 2 gallons each day)

I have also been doing 2 sessions of cardiovascular exercise (am and pm) and weight training in the mid-afternoon.

Now, this schedule is not intended to be for everyone! This is a pre-competition schedule for someone looking to be as conditioned as possible. However, I am consuming close to 4000 calories each day and still losing weight! What is interesting to note here is that just 4 weeks ago when I was doing the same workload (two sessions of cardio and weight training), I was consuming approximately 2500 calories and my weight barely changed!

Here is my explanation for why this is happening:

I am consuming more protein than before

Protein will increase the need for me to consume more water because of the buildup of ammonia in my blood. The increased amount of water I consume will act like a diuretic and help me lose a lot more water weight. Also, protein has a very high thermic effect, which means it actually burns calories as I consume it. Eating more lean protein meats will burn off a lot more calories as compared to eating 2 pieces of bread.

I am eating lots of low glycemic carbs

The types of carbohydrates I am eating are very low on the glycemic scale. What that means is that it doesn't really raise my blood sugar that much, which also means that the hormone insulin isn't secreted that much after I eat these types of foods. If there isn't much insulin released into my blood, then I won't notice much of an increase or decrease in my energy levels. I would stay pretty constant, which actually feels pretty good. I am not too fond of energy crashes!

Also, high levels of insulin tend to increase the potential to store bodyfat. Insulin's role in our body is to push nutrients into our cells. For example, the carbohydrates that we eat are broken down into blood sugar (called glucose). When insulin is released, one of it's roles is to tell glucose it is time to be stored in our body cells. Also, fat and amino acids get stored during the same time if there are a lot of fatty acids and amino acids in our blood when insulin is around. In addition to that, if insulin is high and there are a lot of extra calories, our bodies can convert glucose and amino acids to fat. However, if there are lower levels of insulin, the potential to store these nutrients goes way down!

I eat high glycemic carbs around workouts

Sugar actually does have a functional purpose! If you use that sugar for working out, you will be surprised at how much more energy and strength you may have! That is what I have been doing and I have definitely noticed a big increase in my workout endurance and strength levels! I make sure to have a gatorade to sip on during my workouts and it allows me to continue to train a lot longer than what I would be able to do if I was just drinking water.

I also make sure to save about half of the drink until after my workout is complete so that I can use that to quickly rehydrate myself and also bring insulin back into the picture. Going back to what I mentioned above about how insulin stores nutrients in our cells, it is important to increase insulin right after a weight training session so that you can send quality nutrients into your muscle cells. So, I would have a gatorade and then drink a whey protein shake. Whey protein is a very fast acting protein that your body can break down and absorb quickly. This absorption will happen even faster with a sugary drink like gatorade (or even juice would work).

These are the reasons why I have noticed increased strength, endurance and weight loss results all at the same time! This is why I like natural bodybuilding so much! I am able to practically test and put into practice the scientific theories of exercise and nutrition. It's one thing to read about how all of this works, it is quite amazing when it actually starts to work for you!

If you are interested in trying the above plan for yourself, here is what I have recommended to my fellow bodybuilders:

- For Men: Eat 4 high quality starches (approximately 1 cup), For Women: Eat 3 high quality starches (approximately 1/2 cup): oatmeal, sweet potato, brown rice (other starches may include bulgar and corn), don't add extra butter or sugar.

- For Men: Eat 3 lean meats (approx 6-8oz) with your starches, For Women: Eat 2-3 lean meats (approx 3-4oz): chicken breast, fish, turkey (lean meats, try to avoid pork and beef)

- Also have 1-2 non-meat proteins (egg whits, cottage cheese, protein shakes)

- Also have 3-4 cups of non-starchy vegetables (salads and frozen veg)

- Have a couple servings of fruit and dairy primarily in the morning

- Make sure you have had at least 2 good meals with starches before you do your weight training session

- Monitor your energy level, how much more (or less) you can do with both your weight training and cardio

- Monitor your weight closely (first thing in the morning, after bathroom, no clothes, etc) every day

- Let me know your results!

"So God can point to us in all future ages as examples of the incredible wealth of his grace and kindness toward us, as shown in all he has done for us who are united with Christ Jesus." Ephesians 2:7 (New Living Translation)

Your Why?

When people make the decision to get in shape, I can often tell who will seriously get in shape just by their reasons. The people who come into my office and tell me that they want to tone up their belly fat and lose some of the "by-by" arms (the part of the triceps that keeps waving after the arm stops waving) as if I am a plastic surgeon, these folks I know don't have a deep enough reason for getting in shape. Getting in shape, for many people, will need to takes some fairly deep conviction. In order to be successful, you have to consistently put yourself through pain!

Valid Reasons for Getting in Shape

• To Feel Better

When I first started exercising consistently, I realized I felt so much better when I was working out on a regular basis than when I wasn't. I had tons of energy, I slept better, I was able to concentrate better and actually did better with some of my school work. When I made a habit of waking up early and exercising first thing in the morning, I reminded myself that I will feel so much better once I am done and I will actually accomplish a lot more today than if I decided to sleep in. And you know what, I was right! The energy I created by pushing my body more, I was able to check a lot off each day in comparison to how I used to function.

• To Prove it to Yourself

Exercise can be such a confidence booster! For a very long time, I struggled with a very low self-esteem until God made it very clear that I needed to keep myself more active. Once I became more active, I realized that I could accomplish quite a bit. I was able to see in practical ways accomplishments that I could be proud of. I made strength gains that I didn't think I could make. I was able to run faster than I thought I could run. When you make a habit of consistently exercising, you will see positive changes that you can make about yourself which really builds self-confidence.

• To Improve your Health

People who come to me and tell me that it is time to get serious because of potential future health complications, have some very solid reasons to get into shape. Unfortunately, many of these people tend not to follow through so well since they have decades of poorly made choices about eating and exercise. I would venture to say that half of them quit within the first 2 weeks of trying to follow a plan to improve their health. However, the other half blow the socks off everyone else around them! These are the folks who realized that NOW is the time to take control of their health! They tend to set big goals and actually meet them!

For instance, a lady I know who was morbidly obese (350+lbs) and diagnosed with breast cancer, decided enough was enough and set a goal of running a marathon! The funny thing was, after one year focusing on this goal and training for it, she did it! In addition to that, she lost approximately 150lbs in the process!

Another gentleman who had severely high cholesterol (over 350!), with a family history of heart disease (father who died at 49 years due to 3 clogged arteries!) and weighed over 300lbs, decided that he wasn't going to be another statistic in his family! He set a goal of completing a half-iron man competition, which for those of you who don't know, is a LONG distance! It is a 1.2 mile swim, a 56 mile bike ride and a 13 mile run (1/2 marathon)!! This man accomplished his task and dropped his cholesterol over 200pts and he weighed approximately 180lbs when he completed the race!

I, and I am sure you, can find countless stories like these of people who have had enough of it all! There are many other valid reasons, the point is to find a reason that is deep enough to move you even when it hurts, because that is what's necessary!

Invalid Reasons to Get in Shape

• To "tone up"
• To look good for the beach
• To satisfy my spouse
• To find a boyfriend/girlfriend
• To fit into those old jeans

All of these reasons are way too superficial! Most people need deeper reasons. If these reasons are enough, than more than likely you have self-esteem problems. Seeking some type of counseling may be a good idea. Superficial reasons should not be a consistent driving force. You are better than that! God has a greater plan for you than just looking good in a pair of jeans!

My Reasons Today

Many people ask me, where do I find the energy to work out so intensely and consistently? The real reason (not caffeine) is Jesus Christ! Bodybuilding is a sport that creates the impression that vanity is of the utmost importance. For me, nothing could be further from the truth! In order to get your body into the condition that is necessary to be successful in the bodybuilding arena, you have to consistently and intensely push yourself hard! In order to do that, I pray often. I pray that God will give me the strength to meet the next challenge, not for my glory but for His! I pray that God uses me to be an example to others that you don't have to be vain and self-centered in order to be in great shape. I believe God has called me to bodybuilding for now because it attracts attention and He wants me to show others that I am not here to take all the attention unto myself but to give it back to Him. I cannot rely on my own perfection to make it! God gives me the strength everyday. That's why I bodybuild and why I continue to push myself!

I honestly don't have the strength to keep pushing myself day in and day out. I pray and reflect on Jesus and the cross. Realizing that Jesus carried that cross to Golgotha after He was whipped, beat up, torn, and dehydrated helps me realize how I can make it! God wants the best for me (and you too!)! God sent His Son for us so that He could be one of us and experience the troubles that we all face. He died asking for forgiveness of us after he was beaten and crucified! If anyone is in need of a strong hero to look up to, it's Jesus!

"When they came to the place called the Skull, there they crucified him, along with the criminals—one on his right, the other on his left. Jesus said, "Father, forgive them, for they do not know what they are doing." And they divided up his clothes by casting lots. The people stood watching, and the rulers even sneered at him..." Luke 23:33-35 (New International Version)