Beginner Diet

Diet is a word almost synonymous with calorie counting and obesity. But all a diet really is, is a plan geared toward reaching a particular goal. A calorie is simply a measurement of energy, if you eat more calories than you burn off through exercise and daily life then you will gain weight, if you burn more than you will lose weight. These are the undisputed facts of life. But what we are interested in as weightlifters are what we are losing or gaining, fat or muscle.

if a person is eating a surplus of 500 calories a day over what their body uses then in roughly 7 days that person will have gained a pound of body weight. If that person has been eating unhealthy like cake, candy, and empty calories then they will be gaining a pound of fat. But if that person has been taking part in a weight lifting regime and has been eating a large amount of protein and healthy foods then the majority of that pound will be muscle with a small amount being fat. Generally a person wants to eat about 1 gram of protein per pound of body weight, and as an example a can of tuna has about 31g of protein.

Now anyone reading this wanting to lose fat is probably thinking "how is this relevant to me?" But its extremely relevant because if you lift weights correctly and eat an excess of healthy protein filled calories then you will gain mostly muscle and that muscle will burn about an extra 60 calories per day. So if you gain 10lbs of muscle, when you decide to tone up and drop some extra belly fat you will burn about an extra 600 calories per day making it far easier to drop that extra weight and you will look much better also.

Just to review...

1 pound of fat = 3500 calories

1 extra pound of muscle burns an extra 60 calories per day

more muscle means = you can eat more calories!

As you can imagine getting roughly 200 grams of protein isn't and easy job, and most of the stuff you see on store shelves barely has 1 gram! but thankfully there are ways to supplement your diet and to get more protein. The solution is protein bars and Protein shakes. These handy little weight lifter's friends allow us to get up to 40 grams of protein per serving. The problem is that at the regular department stores they can empty your pocket and nobody wants that. I have done research for hours before and I cannot find a better deal anywhere on the internet than Optimum 100% Whey Protein- Bodybuilding.com's #1 Supplement and Protein Powder, 3 straight years!
they have amazing service fast shipping a massive selection and you cant beat their prices, trust me I've tried and failed.