View Full Version : Nutrition

05-25-2006, 03:26 AM
Anyone know of a good source for diet and nutrition info? I need something simple maybe meal plans....grocery lists..etc.

05-25-2006, 03:27 AM
Anyone know of a good source for diet and nutrition info? I need something simple maybe meal plans....grocery lists..etc.

I know my wife likes "The Metabolic Diet", but she does all the cooking ;)

05-25-2006, 04:28 AM
This Was posted By a member of promuscle Bigbyrd. Bigbyrd Is a strong sumbitch who holds a few world records in his weight class But is also built like a bodybuilder. Ill copy it below for ya.....

i eat pretty clean year round. i usually do low carb, around 300
grams when bulking, 150 when cutting-- and high pro, about 450 plus
grams. i followed John Berardis outline with great success, but had
to cut back on cals cause it was way too much for me. i only need
about 3300-3600 to gain. i am experimenting with more carbs and
less pro, and eating by feel instead of on a regimented schedule.
working well so far.
* 3 (or more) Q & A's of anything you'd like (could be questions
you frequently get).

i eat alot of mixed veggies when buliking, about 1 cup 3-4 times a
day. typical meal is 6-8 oz chicken, 1 cup mixed veggies, and about
200 cals worth of fats (mixed nuts or macadamias usually) or carbs
( red potatos or brown rice).
Sample daily meal plan for bulking:
1) Breakfast has been a staple for a few years, 30-40 g chocolate
protein shake in water-- now with folgers instant coffee mixed in,
and 1-2 cups cooked oatmeal

2) in class so i have another 30-40 gram shake with coffee, 1
granny smith apple, and a tblspn natty PB

3) this is a solid meal, the chicken, veggies and as of now, 1- 1.5
cups rice

4) preworkout, same solid food meal, sometimes a shake instead of
chicken so im not too full to train

5) post workout, one half serving Prolab nLarge plus 1 scoop ON
Whey. been doing this for a couple years and works well for me.

6) when i get hungry again about and hour later i eat another solid
meal with carbs, not w/ fats.

7) if i stay up late ill have a protein shake with 1 tbs PB or my
new favorite snack of 1.5 cups lowfat cottage cheese with 1 tbs
regular PB and 1 tbs calorie free jelly-ilke strawberry- mix it all
together and eat it. it looks gross but i love it. if im really
hungry or want to add easy extra cals i eat it with caremal rice
cakes! really good and lasts all thru the night!

Next competition is APF JR nationals in May. and qualify for WPC
Worlds in Helsenki, Finland to compete with Frknhuge. Want to
Qualify for the WPO professional powerlifting to play with the big

Best lifts are 865 squat, 575 bench, 700 DL.

I would love to get HE-UGE, but i have accepted that is not going
to happen. I have realized the importance of finding balance if
life and in this game. It is very demanding and requires a lot of
sacrifices. i have sacrificed a lot, maybe too much, needlessly.
Vander and Phil's posts have really made me re-assess my

05-25-2006, 04:30 AM
Bump that, Byrd is a strong guy and IS built like a bodybuilder. He looks like Steve Stiffler on gear... :D

05-25-2006, 04:32 AM
Heres Jbombs, A state champ and someone youll see soon at the national level. Another great guy and an advanced bodybuilder.

Oh, boy....I'm not too good at this, unless McDonalds, Pizza Hut,
and Jack in the Box count??


I try to keep protein around 300g daily and carbs around 500+
daily. But this year I am going to go a little higher on the
protein and see how well that works. I normally eat alot of junk
and am going to try to stay cleaner this offseason. Proteins come
from eggwhites, ground sirloin, chicken, some fish. Carbs come
from oatmeal, white rice, beans, fast food..lol, and red potatoes.
I dont use much protein powder at all, very rarely, just whole food.

Favorite Meal: Chili w/8oz ground sirloin + 1 Cup white rice mixed


I usually do my own diet until about 3 weeks out and let 'someone'
take over that has been keeping an eye on me the whole time. My
protein is usually 2.25 x's bodyweight, and carbs just depends on
where I'm at conditioning wise. Proteins consist of eggwhites,
ground sirloin, and turkey, maybe some fish. Carbs come from Oats,
red and sweet potatoes, broccolli, and other green veggies. Same
as offseason, not much protein powder, whole food.

05-25-2006, 04:37 AM
S Zona... Natianol level bodybuilder, probably a future pro.
Already signed By muscletech and probably have seen him in a few magazines.
Winner: SZONA

First, I would like to sincerely thank Big A, Xcel and all the
Professional Muscle members, sponsors etc. I am very appreciative
and consider it an honor just to be nominated, let alone selected
as the featured member. Thanks to all!

Sebastian Zona
Father-Husband-Son-Friend-Teacher-National Level Bodybuilder (in
that order)

Training history:
I have been training for nearly 20 years consistently. Started
around the age of 11 or 12 and I am 32 now. I will confess to not
knowing what I was doing for at least half of that and still have a
lot to learn ï?** I just have always loved to train…and likely always
will. Why? Cant really explain it, its in my blood.

*This was my exact Nutrient breakdown 4 weeks out from 2005
Nationals where I placed 4th in the heavyweights.
Calories: 3133
Carbs: 287.5 g (oatmeal, rice, some potato, fiberous
Protein: 434 g (chicken, talapia, egg whites, some red meat)
Fat: 24.5 g (primarily from prtein sources and small amt of

Supplements: (It is not my intent to turn this into a Muscletech
ad, but yes, I do really use their supplements)
A.M. Supplements
3 capsules Thermo-Shred
1000mg Carnitine

Mid-Morning Supplements 10:30 a.m.
3 capsules Thermo-Shred
1000mg Carnitine

Pre-Workout (45 min prior) Supplements
3 capsules Thermos-shred
8 capsules Gakic
5 caplets Pump-Tech

P.M Supplements (1 hr before bed)
Multi Vitamin
Muli Mineral
Calcium Magnesium & Zinc
1000mg Carnitine

Workouts: Like to get in and get out, Generally 3 exercises for
each bodypart for a maximum of 9 sets. Train as heavy as I can in
the 6-12 rep range. Slightly higher 12-20 for leg movements. My
split was as follows:
Mon: Quads, Ham, and Calves
Tues: Chest, Tris, and Abs
Wed: Quads, Hams, and Calves
Thur: Back, Bis, Abs
Fri: Quads, Hams, and Calves
Sat: Shoulders, Traps, and Abs
Sun: OFF
Cardio: 40 min a.m. empty stomach alternating treadmill or bike

Current Off-Season Diet
Calories: 3915
Carbs: 426g (rice, potato, fiberous veg, Anator, Vitargo)
Pro: 306.5g (chicken, beef, Pro-Whey Iso,)
Fat: 100.5g (0live 0il based dressing, peanut butter, beef)

A.M. Supplements
1000mg Carnitine
Multi Vitamin
Chromium Picolinate

Pre-Workout (45 min prior) Supplements
3 Tablets Creakic
8 Tablets Gakic
5 Tablets Pump-Tech
6 Tablets Leukic

Post Workout Supplements
Anator P –70
Vitargo (Professional Supplements brand)
Pro-Whey Isolate

A.M. Supplements
1000mg Carnitine
Multi -Vitamin
Chromium Picolinate

Off-season Training:
Am currently training as per the recommendations of Phil Hernon and
really honestly feel I am benefiting from it. I am not comfortable
revealing too much about it but I suppose the split wouldn’t be too
much. I am sure most are familiar with his theories and training

Day 1: Quads, Hams, and Calves
Day 2: Back, Bis, Abs
Day 3: Chest, Shoulders, and Tris

Some Common Questions (taken from former interviews that went

Who has influenced your life and bodybuilding career?

I am fortunate to have benefited from the influence of many people
who have been very important contributors to who Sebastian Zona is
as a person and competitor. First and foremost would be my Wife,
Amy and Son, Sammy. They are the absolute best most genuine and
positive people I have ever been around in my life. My wife is
probably the single most mentally tough individual I have ever met.
It is safe to say that without their support and approval I would
not still be competing. My parents obviously were a huge influence
on establishing my core fundamental values and work ethic.
Conducting yourself with pride, honor, integrity and also putting
full effort into anything you are a part of was ingrained in me at
a very young age. I thank them for it. Also my former
teacher/football coach Wayne T. Carroll was a huge positive source
of constant encouragement for me and really showed me and taught me
a lot about not only training hard but also integrity, commitment
and a my development of “never say die� attitude. Also good
friends Jeramy & Kim Freeman, Ronnie Talomie, George Farah, Bob
Chic, Friends at Muscletech and many others who have been constant
sources of knowledge, support and encouragement. Anyone who thinks
bodybuilding is a solo effort has a lot to learn. Most recently I
would like to thank Phil Hernon for his knowledge and guidance that
I have benefited from.

Do you have a personal philosophy? Words that you live by?

I guess, "Believe in yourself" and "Be Positive" as cliché as they
may sound would be my philosophies. I see so many people fueled by
negativity, not just in bodybuilding, but life in general.
trying to "prove" something to someone who doubted or critiqued him
or her. This was me for a real long time and I found that there is
really no reward in that. Proving people wrong no longer drives
me. Instead, I have chosen to prove people right. The friends,
family, loved one's and fans that truly believe, support and wish
to see me be successful in achieving all my goals and dreams for my
family and myself. I have no time for negative people. Life is
much to short.

Who do you think is the best Bodybuilder in the world, Sebastian?

Obviously in the sport of competitive bodybuilding, Ronnie Coleman
is head, shoulders, back, arms and legs above the competition.
There is no question there. But the BEST bodybuilder in the world
is probably someone we don’t even know...the person who did the
most with the least, who goes unrecognized for their efforts yet
continues to toil away in anonymity.

You have quite a lengthy competitive resume and given that, I think
it would be safe to assume you your goal is to turn pro. What if
that never happens?

Yes, I have been competed every year (sometimes more than once)
since 1997. I think in that time I have done like 9 pro qualifiers
(I am starting to lose track) ï?**. There is a very real possibility
that I wont turn pro. In fact the odds are very much against me.
It’s a good thing I don’t believe in nor pay attention to that kind
of thing…..at least as they apply to me. LOL! Its not the first
time I have been in a situation that others interpreted as hopeless
or impossible. I have this problem with quitting or giving up. I
simply don’t know how to do it. I have always been a firm believer
that hard work, consistency and perseverance always pay off in the
end. I do not have the best genetics, my budget and available time
to dedicate to this endeavor is very limited, I am getting older,
the odds are against me, and my competition is the best amateurs in
the country. LOL! That being said my work ethic, self-
discipline, belief in myself and the positive people I surround
myself with will not allow me to fail. Some may call me a fool,
but I am not throwing in the towel just yet. I have come too far
and worked too hard!

05-25-2006, 04:38 AM
Never thought of putting our fella's diets up there. Good move.

05-25-2006, 04:41 AM

05-25-2006, 07:37 AM
Anyone know of a good source for diet and nutrition info? I need something simple maybe meal plans....grocery lists..etc.

You can often find many differnt dieting theories just doing a google search. You will always need to critique it for the athletes needs.