THE FIFTEEN COMMANDMENTS OF SPORTS NUTRITION

[Jean-Paul]

Don't remember where I originally saw this:

I. Eat enough food.

II. When in doubt, drink more water.

III. Get enough sleep.

IV. Beware of over-training and over-activity.

V. Avoid junk food.

VI. Eat at least 1 gram of protein per kilogram of body weight, or more.

VII. Choose low GI carbohydrates over high GI carbohydrates.

VIII. Avoid ingesting raw eggs or raw egg whites.

IX. Take a multivitamin.

X. Stay away from the "S" brand of supplements (that means “steroids”)

XI. Keep dietary fat below 30% and avoid saturated fats.

XII. Listen to your body - don't think of it as your opponent or an object.

XIII. Forget about smoking, drinking, and recreational drugs.

XIV. Set goals and use variation consciously at least every few months.

XV. Genetics are no excuse.

[massive member]

amen!!!

i always stress the basics of nutrition (calories, protein, carbs, fat, water, fiber, vitamins, minerals) before gains can be seen. even before the all mighty muscle building, growth producing, most fantastic supplement.

[Jean-Paul]

Glad you approve!

Good to see you in here again. I am pretty much sticking to this board and BII for now. MH is troll-heaven right now!

[massive member]

heck yea, i still check out this board. i'm actually on 4 or 5 right now.

traffic is starting to pickup! [img]smile.gif[/img]

[Jean-Paul]

I'm the same way... I used to this board, fitnessboard, BII, and MH board. Fitnessboard was my favorite. Depressed to see it gone. Now MH is being overtaken by trolls. BII is fun, but doesn't get the traffic that MH gets. Course, I don't really get that in here either yet, but I will!!!

[Minimandingo]

A few questions jp: What are some examples of the carbs you are talikg about? What is considered overtraining?

[Run-n-gun-rhit]

Hey JP,

In XI you say to keep dietary fats below 30%, doesn't this go against some macros? Currently right now I was trying to maintain a 30p30f40c split but since I've been working on getting morre food carbs have slowly dwindled down to ~30% while protein and fats have gone upto 35% and 35% respectively. I am also curious as to how one is supposed to bulk without have much dietary fat in their diet as I find it hard to add more foods that have calories without adding fat: ie: naddy peanut butter, almonds, red meat,

I guess red meat could be reduced to something like chicken or turkey which would help alot.. i'm gonna have to work on that i do believe... thanks,

mike

[Jean-Paul]

I am actually going to have to modify this. Lou almost has me convinced. So does Berardi. I am going to send this to Berardi and see what recommendations he makes.

[FishrCutB8]

16. If you're not sure you ate enough...eat more.

17. You have to eat fat to lose fat.

18. Clean eating can be fun...and yummy.

19. Don't forget to eat breakfast, and don't skip meals.

20. Tuna is the food of the Gods.

[Jean-Paul]

Those are great additions... Okay, from now on it is the 20 commandments!

[FishrCutB8]

Just one more reason God is amazing--He takes ten commandments to cover all of humanity, we take 20 to cover proper eating....

[The Mage]

With # X are you including Mag-10? Over the years at T-mag I have learned a lot about steroids and their use. I have made a decision never to use an illegal one, but I am not opposed to their "intelligent" use.

Many people are not aware that the testosterone replacement therapy (hormone replacement therapy for men) is the exact same thing as taking steroids, (actually it is a steroid) though often at a lower dose.

I have seriously thought about the use of Mag-10 (legal over the counter steroid) and have decided that it is right for me at this point in time. I don't think anyone should just use even Mag-10 without:

1) A decent amount of time spent maximizing a physique naturally;
2) Serious study to understand how to utilize these hormones properly, and intelligently;
3) An intelligent decision that "going the next step" is right for you.

Oh yeah, you should be at least 18 if not 21. (Teen boys already have the equivalent of a minor steroid cycle running through them already.) And not female.

I am fairly new here so I don't know how hard core this site is, so I don't even know if any of this would pertain to most people here.

[fitone]

When you say Aviod Junk food is Mickey D's and Wendy's included in there?

[Q.]

Originally posted by Moderator:
XI. Keep dietary fat below 30% and avoid saturated fats.

I would add ESPECIALLY AVOID TRANS FATS !!! Anything that has "partially hydrogenated _____" ... leave it be.