This is a great read IMO and I believe many of you will benefit from this:)
B2J4E
Naturally Enhancing Your Appetite
Many guys seem to have a problem of eating enough calories to help them grow. Training/lifting doesn?t seem to be a problem, neither does taking the ?supplements?. Knowledge of supplements is so prevalent on the message boards that anyone can easily get the info they need with a simple click of the mouse. Nutrition on the other hand, is the most difficult aspect of bodybuilding. It takes up hours of your day, every day. It is also the most neglected aspect of our sport because it is: time consuming, expensive and lets face it, boring.
The guys that take this sport seriously all realize that consuming enough good calories is what separates the men from the boys. There is no humanly possible way that a man can add 100 or more pounds of lean body weight to his frame without eating high calorie multiple meals thru-out the day.
Most guys will admit that it is a daunting task. ?How can I continue to eat when I feel full or not hungry at all??. Well, that is what this article is all about. I will let you in on a time proven method of increasing your appetite that is 100% natural, no supplements or pharmaceuticals are necessary.
The trick is in knowing how to make yourself hungry. If you have to force yourself to eat when you don?t feel hungry, it becomes a burden and you will certainly fail.
The first step:
Forget about the traditional way of eating. 3 meals per day just wont cut it (unless you are one of the genetically gifted few). A minimum of 6 meals will soon become your habit.
For the first 5 days, I want you to eat every hour. YES EVERY HOUR !!!. Its not as bad as you think. Not full meals every hour, but small portions of anything.
Example:
1 apple, ? peanut butter sandwich, ? protein shake, chocolate bar, banana.
Quality of the foods you eat in these 5 days is not as important as the fact of actually eating something. It must be small enough to not fill you, even if you are still hungry, don?t eat. Let your stomach get used to the small hourly snack/feeding. By the 3rd or 4th day you find yourself starving, craving for that snack. Your metabolism will also start to adjust to your new eating habit. Rather than storing calories to hold you over till your next feeding in 4 or 5 hours (like you used to do), it will come to expect another feeding in a short period. Thus, send more calories to be burned for energy, or for muscle recuperation from your work outs. Can you now see the opportunity for body fat reduction?
After getting your body used to the hourly feedings, you are going to find yourself hungry just about all the time. The logical step for the next 5 day period, is to start eating more at each snack time. But rather than eating every hour, spread the time out to every 90mins (1 ? hour) or 105mins (1 hour 45mins).
Continue with this process of 5 day periods until your are eating a full meal every 2 ? or 3 hours minimum. I generally eat every 2 hours or 3 if I am too busy on the second hour.
Eating a lot is not easy. Food preparation of your 6 daily meals takes up a lot of time. Granted, 1 or 2 of those meals will probably be a protein shake but the amount of calories we are forced to eat would turn the average lazy joe into a 300 pound tub of lard in less than a year.
Workout hard, sleep as much as you can, drink the well dry of water, take your supplements and EAT.
I also try to be creative with my meals, I mean there are many ways to make a tuna sandwhich look good. I generally average 4-5 cans of tuna daily, all of which I make each can of tuna into ONE sandwich. Sometimes I add tomatoes, or different types of cheese. With the chicken is the same thing, I also try to be creative to make the meal attractive to my taste buds. Sometimes I add different types of salad dressing, salsas, potato salad.
The whey protein, well heheheh we can all drink it all day long, but I think we all know that the body will not or may not respond well to only protein in whey powder--but there has been mixed reviews on this topic, so let's not break it down.
If anybody has anything interesting to add to this and let us know in some of their own tricks then do so.
WE EAT ALL DAY LONG and it is hard to eat the same things day in and day out, all year round.
0
Naturally enhancing your appetite
Started By Born2Juice4Ever, Jun 04 2005 05:14 PM
6 replies to this topic
#2
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In memorium Team Nuge - Fallen but not Forgotten
Posted 04 June 2005 - 05:27 PM
Be in the Hospital for 2 weeks! I don't know about anyone else but now I can't stop feeding my face.....LOL... Good read B2J4E..
#3
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Posted 07 June 2005 - 11:59 PM
I always seem to forget that you must also train the appetite to do what you need it to do. Great post bro! I need to do all I can to eat like I used to when the fire was burning oh so bright!! Those were the days!!!!!!!!!!!!!!!!!! PBK
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Posted 08 June 2005 - 01:32 PM
As I was eating my fifth meal today I decided I would write a little info down and hopefully help someone out that was were I was a few months back. Basically I just wanted to start out with the point that the first place everyone looks when they’re not growing is there training routine. More often than not that is not the place they should be looking it is the “Kitchen”. This is the answer to almost all newcomers to the game of bodybuilding/strength training. Your workout could be lacking in a few areas but I’m sure your diet is lacking in a lot of areas if you are not making good steady progress. Next time you hit a plateau in your gains in the gym up the calories 250-500g’s a day and see if that doesn’t help push you through it along with a little switch in your training regiment.
Many of you have probably had this beaten into your head many times that you need to eat more… Plain and simple that is the bottom line without enough fuel your car is not going to run. Then you can go even further and say without the best fuel your car is not going run any better than it already is. This is where we get into the contents of your diet. I’m not going to lay any special ratios out here for you to follow as I feel in this game everyone is different and react differently from different things. At the bottom of the article there will be a list of different types of foods that are all healthy and will pack on mass in no time.
As for your calorie intake this is different for everyone as well just like anything else. But at anytime you feel you are not gaining strength/pounds you need to up the calories. You can do it in a gradual fashion or you can do it drastically as long as the increase in calories is there you should resume gaining.
If you are having trouble eating more food than you already are the best way I have found to increase my intake was by pretty much keeping myself hungry by tricking my body. For a week every hour only eat about 1/3-2/3 of what a normal meal would be for you so that even though you have eaten you still feel hungry after you have done so. Do this for about a week and you will be ready to eat an easy 5-6 thousand calories daily. You may not feel comfortable during this week because your body will stay hungry the entire time but by doing so it will make you be able to eat like a machine in the following weeks too come.
You will also see on debate all the time on how much protein you should ingest daily. Well in my personal beliefs I think there is a bare minimum of 1.5grams * your present bodyweight. When using AAS the bare minimum should be moved up about .5 a gram due to the fact that most AAS increases protein synthesis.
Post-workout meals high in carbohydrates are required to refill muscle carbohydrate/energy stores. However just any amount of carbohydrates will not do. You need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue.
Therefore, by consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair. Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair. However, unless you've had a very long, intense workout, 1.2g/kg may be a bit excessive as excess carbohydrate can be converted to body fat. Therefore I recommend 0.8g of carbohydrate per 1 kilogram of body weight for speeding up muscle carbohydrate replenishment while preventing excess fat gain (van Loon et al 2000a).
In addition, since muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle. After exercise, the body decreases its rate of protein synthesis and increases its rate of protein breakdown. However, the provision of protein and amino acid solutions has been shown to reverse this trend, increasing protein synthesis and decreasing protein breakdown.
Researchers have used anywhere from 0.2g - 0.4g of protein per 1 kilogram of body weight to demonstrate the effectiveness of adding protein to a post-workout carbohydrate drink (van Loon et al 2000b, Roy et al 1998). As an increased consumption of the essential amino acids may lead to a more positive protein balance, 0.4g/kg may be better than 0.2g/kg.
While your post-workout feeding should be rich protein and carbohydrate, this meal should be fat free. The consumption of essential fats is one of the most overlooked areas of daily nutritional intake but during the post workout period, eating fat can actually decrease the effectiveness of your post-workout beverage. Since fat slows down transit through the stomach, eating fat during the post workout period may slow the digestion and absorption of carbohydrates and proteins.
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Rib eye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Fibrous Carbs - Learn More
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits - Learn More
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes
Healthy Fats
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil
Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Beverages
Bottled Water
Crystal Light
Condiments & Misc.
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Chili powder
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
The artile is not finished but since you asked I thought I would put it out here and I will add more to it later!!! Have a good one!!
O N E
Many of you have probably had this beaten into your head many times that you need to eat more… Plain and simple that is the bottom line without enough fuel your car is not going to run. Then you can go even further and say without the best fuel your car is not going run any better than it already is. This is where we get into the contents of your diet. I’m not going to lay any special ratios out here for you to follow as I feel in this game everyone is different and react differently from different things. At the bottom of the article there will be a list of different types of foods that are all healthy and will pack on mass in no time.
As for your calorie intake this is different for everyone as well just like anything else. But at anytime you feel you are not gaining strength/pounds you need to up the calories. You can do it in a gradual fashion or you can do it drastically as long as the increase in calories is there you should resume gaining.
If you are having trouble eating more food than you already are the best way I have found to increase my intake was by pretty much keeping myself hungry by tricking my body. For a week every hour only eat about 1/3-2/3 of what a normal meal would be for you so that even though you have eaten you still feel hungry after you have done so. Do this for about a week and you will be ready to eat an easy 5-6 thousand calories daily. You may not feel comfortable during this week because your body will stay hungry the entire time but by doing so it will make you be able to eat like a machine in the following weeks too come.
You will also see on debate all the time on how much protein you should ingest daily. Well in my personal beliefs I think there is a bare minimum of 1.5grams * your present bodyweight. When using AAS the bare minimum should be moved up about .5 a gram due to the fact that most AAS increases protein synthesis.
Post-workout meals high in carbohydrates are required to refill muscle carbohydrate/energy stores. However just any amount of carbohydrates will not do. You need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue.
Therefore, by consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair. Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair. However, unless you've had a very long, intense workout, 1.2g/kg may be a bit excessive as excess carbohydrate can be converted to body fat. Therefore I recommend 0.8g of carbohydrate per 1 kilogram of body weight for speeding up muscle carbohydrate replenishment while preventing excess fat gain (van Loon et al 2000a).
In addition, since muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle. After exercise, the body decreases its rate of protein synthesis and increases its rate of protein breakdown. However, the provision of protein and amino acid solutions has been shown to reverse this trend, increasing protein synthesis and decreasing protein breakdown.
Researchers have used anywhere from 0.2g - 0.4g of protein per 1 kilogram of body weight to demonstrate the effectiveness of adding protein to a post-workout carbohydrate drink (van Loon et al 2000b, Roy et al 1998). As an increased consumption of the essential amino acids may lead to a more positive protein balance, 0.4g/kg may be better than 0.2g/kg.
While your post-workout feeding should be rich protein and carbohydrate, this meal should be fat free. The consumption of essential fats is one of the most overlooked areas of daily nutritional intake but during the post workout period, eating fat can actually decrease the effectiveness of your post-workout beverage. Since fat slows down transit through the stomach, eating fat during the post workout period may slow the digestion and absorption of carbohydrates and proteins.
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Rib eye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Fibrous Carbs - Learn More
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits - Learn More
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes
Healthy Fats
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil
Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Beverages
Bottled Water
Crystal Light
Condiments & Misc.
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Chili powder
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
The artile is not finished but since you asked I thought I would put it out here and I will add more to it later!!! Have a good one!!
O N E
#7
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In memorium Team Nuge - Fallen but not Forgotten
Posted 08 June 2005 - 02:30 PM
Very nice streets! Well said bro, well said....
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