MrRoberts
Wed, August 24th, 2005, 10:27 AM
Hello all,
This is my first post and I like to share my experience that I have gather over the last few years.
I used to weigh over 200 Ibs with 20 to 25% body fat and I've tried all the different diet programs like the high protein, high carbohydrate, and high fat diets.
I popped into a GNC store just to get some more Vitamin C supplement and I saw a booklet published by Weider, which was written by Dr.Frederick C. Hatfield, PhD and Martin Zucker. The booklet was called ‘Strength and Nutrition’.
I have heard of Dr.Hatfield who started the ISSA program and he was the world record holder on the squat (1040 Ibs) hence the nickname ‘Dr.Squat’.
I thought I’d try a nutrition plan that applies scientific principle use by the world-class athletes and not some hot air theories that came out of armchair philosophers.
The program was so simple even a monkey could follow it and I made that little booklet my ‘bible’. It is still is because I was able to get my body fat down to 10 – 12% within 4 – 6 months, which was my objective and gained strength faster than any other plans I was on.
Hatfield’s nutrition plan:
There are only two formulas in the booklet, which one is for strength/bodybuilding and the other is for fitness/endurance. For strength/bodybuilding, it is a ratio of 1-2-3 (for fat, protein and carbohydrates respectively) and for fitness/endurance; it is a ratio of 1-2-4 (again for fat, protein and carbohydrates respectively).
Of course, I chose the 1-2-3 formula since I wanted to gain strength or lose body fat while maintaining muscle mass. How did I find my daily protein requirement? Simple. Look at the chart below that Hatfield created and here is a chart that he spent years to perfect with feedback from world-class athletes. Knowing that I used to weigh over 200 Ibs with 20 – 25% body fat and that my LBW (Lean Body Weight) was 160 – 170 Ibs. I rounded it off to the highest which was 170 Ibs.
I used my LBW, which was 170 Ibs and looked down the chart until I find my daily protein requirement based on the kind of exercise I do. I chose .9 since I do a lot of 45 minutes heavy circuit training with weight on Monday, Wednesday and Friday. Also, I do a lot of light 40 minutes aerobic in the morning on Tuesday, Thursday and Saturday. Therefore, it was 153g of protein per day, but to be honest, again I normally rounded it off to the highest, which were 160g just to be safe.
Here is my typical daily nutrition plan:
7:30am
Two sachets of Ready Break Oat (34g complex carbs)
One slice of wholemeal toast with a tablespoon of Hemp Oil (16g complex carbs and 14g fat)
Four scoops of whey protein (32g of protein)
Total – Fat = 14g, Protein = 32g, Carbs = 50g, Calories = 454
10:30am
Two slices of wholemeal bread with two slices of lean turkey and Flax oil spread (32g complex carbs, 10g protein and 12g fat)
Half a bar of ProBar (25g protein and 4.5g fat)
Half a granny smith apple (15g carbs)
Total – Fat = 16.6g, Protein = 35g, Carbs = 49g, Calories = 486
1:30pm
Half a cup of basmati rice (24g complex carbs)
Half a can of tuna steak mixed with a tablespoon of olive oil and vinegar (20g protein and 13g fat)
Two heaping tablespoons of low fat cottage cheese (7g protein and 3g carbs)
Half a granny smith apple (13g carbs)
Total – Fat = 13g, Protein = 27g, Carbs = 40g, Calories = 385
4:30pm – Pre workout meal
One banana Powerbar with a large glass of water (1gm fat, 8gm protein and 42gm complex/simple carbs)
Total – Fat = 1g, Protein = 8g, Carbs = 40g, Calories = 201
5:15pm
45 – 50 minutes of circuit training (using Harvey Walden’s Military workout with weight)
6:00pm
Cooling down and drink tons of water
6:20pm – Post workout meal
One pack of Lucozade glucose tablets (44g Maltodextrin/Dextrose carbs)
Large glass of organic cherry drink (49g simple carbs)
4 scoops of whey protein (32g protein)
Total – Fat = N.A., Protein = 32g, Carbs = 93g, Calories = 500
8:00pm
Two heaping scoops of whey with skim milk (21gm of protein)
Two wholemeal breads with natural organic peanut butter (9gm fat)
Total – Fat = 9g, Protein = 21g, Carbs = 32g, Calories = 293
11:00pm – Bedtime snack
Half a tub of low fat cottage cheese <rinse the salt out> (22g protein and 2g carbs)
A teaspoon of Hemp oil (5g fat)
Total – Fat = 5g, Protein = 22g, Carbs = 2g, Calories = 141
Daily Total – Fat = 58.6g, Protein = 177g, Carbs = 306g, Calories = 2,461
About protein:
Since my daily protein requirement was 160g, my total daily protein in my nutrition plan is 177g, which is okay because you can’t expect to be dead on 160g. It is better to have a little more than 160g than having too little.
About pre/post workout meals:
I think the most important advice I can give you is the pre/post workout meals. Those two meals can make or break you. I don’t care how much sleep you get, how well you eat in the morning or for lunch, if you don’t correctly apply the pre/post workout meals you will fail to achieve your goal. It is simple as that.
As you can see in my daily nutrition plan, I have a Powerbar 45 minutes before my workout, which contains the correct proportion of complex/simple carbohydrate, enough amount of digestible protein and practically no fat. It’ll give you a quick source of energy and a sustain release of energy as well. I drink water throughout my workout.
If my workout last longer than an hour then I have a Maltodextrin/Dextrose carbs in the form of tablets. I take 2 – 3 tablets every 15 – 20 minutes with water, which gives me approx 6 – 9g of carbs.
Right after a workout, I drink tons of water until you cannot drink anymore and that is very important. Don’t worry about the post workout meal just yet.
Now, the post workout meal is just as important as your pre workout meal because your body goes into a catabolic state and stays there for many hours. You want to break that cycle and get back into anabolic state as quickly as you can so you can begin repair your muscles. The window of opportunity is approx 30 minutes after you completed a workout so seize it!
The proportion of protein/carbs is different for an aerobic or an anaerobic athlete and this is from my experience so if you have your own ratio that works use it. An endurance athlete typically eats approx 20g of protein and 80g of carbs (a ratio of 1 to 4). An anaerobic athlete typically eats approx 30g of protein and 90g of carbs (a ratio of 1 to 3). This should last an hour and an half to two hours. Your second post workout meal should be back to normal using the 1-2-3 or 1-2-4 formula.
The only exception is that if you worked out more than an hour then your second post workout meal should be like your first post workout meal, but in solid form. In solid form, like having a pasta with tuna and hold the fat please!
Let me share my post workout cocktail drink that I make, which I believe contribute greatly in repairing my muscles. You noticed in my post workout meal that I drank an organic cherry drink? Well, I added 1000mg of powdered vitamin C, 25gm of powdered B-complex and 25mg of powdered Zinc. Zinc is a powerful mineral that strengthens your immune system since your immune system right after a workout is very weak because of the catabolic process.
About sleep:
What can I say about this one? You should know the answer to this one by now because if you didn’t then I don’t know how you got your muscles. Plastic surgery? I get at least 8 hours of sleep every night. No question. Period.
Finally, I really like Hatfield’s principle because it is so simple especially when using the formula like 1-2-3 and say if I plan on having 30g of protein for lunch I’ll know right away that I need at least 45g of carbohydrate and 15g of fat. How? Simply by divide 30g by 2, which gives me 15g. Multiply 15g by 3, which is 45g.
I hope this guide eliminate some confusions and incorporate some of it into your diet plan that will enable you to achieve your goal safely and quickly.
This is my first post and I like to share my experience that I have gather over the last few years.
I used to weigh over 200 Ibs with 20 to 25% body fat and I've tried all the different diet programs like the high protein, high carbohydrate, and high fat diets.
I popped into a GNC store just to get some more Vitamin C supplement and I saw a booklet published by Weider, which was written by Dr.Frederick C. Hatfield, PhD and Martin Zucker. The booklet was called ‘Strength and Nutrition’.
I have heard of Dr.Hatfield who started the ISSA program and he was the world record holder on the squat (1040 Ibs) hence the nickname ‘Dr.Squat’.
I thought I’d try a nutrition plan that applies scientific principle use by the world-class athletes and not some hot air theories that came out of armchair philosophers.
The program was so simple even a monkey could follow it and I made that little booklet my ‘bible’. It is still is because I was able to get my body fat down to 10 – 12% within 4 – 6 months, which was my objective and gained strength faster than any other plans I was on.
Hatfield’s nutrition plan:
There are only two formulas in the booklet, which one is for strength/bodybuilding and the other is for fitness/endurance. For strength/bodybuilding, it is a ratio of 1-2-3 (for fat, protein and carbohydrates respectively) and for fitness/endurance; it is a ratio of 1-2-4 (again for fat, protein and carbohydrates respectively).
Of course, I chose the 1-2-3 formula since I wanted to gain strength or lose body fat while maintaining muscle mass. How did I find my daily protein requirement? Simple. Look at the chart below that Hatfield created and here is a chart that he spent years to perfect with feedback from world-class athletes. Knowing that I used to weigh over 200 Ibs with 20 – 25% body fat and that my LBW (Lean Body Weight) was 160 – 170 Ibs. I rounded it off to the highest which was 170 Ibs.
I used my LBW, which was 170 Ibs and looked down the chart until I find my daily protein requirement based on the kind of exercise I do. I chose .9 since I do a lot of 45 minutes heavy circuit training with weight on Monday, Wednesday and Friday. Also, I do a lot of light 40 minutes aerobic in the morning on Tuesday, Thursday and Saturday. Therefore, it was 153g of protein per day, but to be honest, again I normally rounded it off to the highest, which were 160g just to be safe.
Here is my typical daily nutrition plan:
7:30am
Two sachets of Ready Break Oat (34g complex carbs)
One slice of wholemeal toast with a tablespoon of Hemp Oil (16g complex carbs and 14g fat)
Four scoops of whey protein (32g of protein)
Total – Fat = 14g, Protein = 32g, Carbs = 50g, Calories = 454
10:30am
Two slices of wholemeal bread with two slices of lean turkey and Flax oil spread (32g complex carbs, 10g protein and 12g fat)
Half a bar of ProBar (25g protein and 4.5g fat)
Half a granny smith apple (15g carbs)
Total – Fat = 16.6g, Protein = 35g, Carbs = 49g, Calories = 486
1:30pm
Half a cup of basmati rice (24g complex carbs)
Half a can of tuna steak mixed with a tablespoon of olive oil and vinegar (20g protein and 13g fat)
Two heaping tablespoons of low fat cottage cheese (7g protein and 3g carbs)
Half a granny smith apple (13g carbs)
Total – Fat = 13g, Protein = 27g, Carbs = 40g, Calories = 385
4:30pm – Pre workout meal
One banana Powerbar with a large glass of water (1gm fat, 8gm protein and 42gm complex/simple carbs)
Total – Fat = 1g, Protein = 8g, Carbs = 40g, Calories = 201
5:15pm
45 – 50 minutes of circuit training (using Harvey Walden’s Military workout with weight)
6:00pm
Cooling down and drink tons of water
6:20pm – Post workout meal
One pack of Lucozade glucose tablets (44g Maltodextrin/Dextrose carbs)
Large glass of organic cherry drink (49g simple carbs)
4 scoops of whey protein (32g protein)
Total – Fat = N.A., Protein = 32g, Carbs = 93g, Calories = 500
8:00pm
Two heaping scoops of whey with skim milk (21gm of protein)
Two wholemeal breads with natural organic peanut butter (9gm fat)
Total – Fat = 9g, Protein = 21g, Carbs = 32g, Calories = 293
11:00pm – Bedtime snack
Half a tub of low fat cottage cheese <rinse the salt out> (22g protein and 2g carbs)
A teaspoon of Hemp oil (5g fat)
Total – Fat = 5g, Protein = 22g, Carbs = 2g, Calories = 141
Daily Total – Fat = 58.6g, Protein = 177g, Carbs = 306g, Calories = 2,461
About protein:
Since my daily protein requirement was 160g, my total daily protein in my nutrition plan is 177g, which is okay because you can’t expect to be dead on 160g. It is better to have a little more than 160g than having too little.
About pre/post workout meals:
I think the most important advice I can give you is the pre/post workout meals. Those two meals can make or break you. I don’t care how much sleep you get, how well you eat in the morning or for lunch, if you don’t correctly apply the pre/post workout meals you will fail to achieve your goal. It is simple as that.
As you can see in my daily nutrition plan, I have a Powerbar 45 minutes before my workout, which contains the correct proportion of complex/simple carbohydrate, enough amount of digestible protein and practically no fat. It’ll give you a quick source of energy and a sustain release of energy as well. I drink water throughout my workout.
If my workout last longer than an hour then I have a Maltodextrin/Dextrose carbs in the form of tablets. I take 2 – 3 tablets every 15 – 20 minutes with water, which gives me approx 6 – 9g of carbs.
Right after a workout, I drink tons of water until you cannot drink anymore and that is very important. Don’t worry about the post workout meal just yet.
Now, the post workout meal is just as important as your pre workout meal because your body goes into a catabolic state and stays there for many hours. You want to break that cycle and get back into anabolic state as quickly as you can so you can begin repair your muscles. The window of opportunity is approx 30 minutes after you completed a workout so seize it!
The proportion of protein/carbs is different for an aerobic or an anaerobic athlete and this is from my experience so if you have your own ratio that works use it. An endurance athlete typically eats approx 20g of protein and 80g of carbs (a ratio of 1 to 4). An anaerobic athlete typically eats approx 30g of protein and 90g of carbs (a ratio of 1 to 3). This should last an hour and an half to two hours. Your second post workout meal should be back to normal using the 1-2-3 or 1-2-4 formula.
The only exception is that if you worked out more than an hour then your second post workout meal should be like your first post workout meal, but in solid form. In solid form, like having a pasta with tuna and hold the fat please!
Let me share my post workout cocktail drink that I make, which I believe contribute greatly in repairing my muscles. You noticed in my post workout meal that I drank an organic cherry drink? Well, I added 1000mg of powdered vitamin C, 25gm of powdered B-complex and 25mg of powdered Zinc. Zinc is a powerful mineral that strengthens your immune system since your immune system right after a workout is very weak because of the catabolic process.
About sleep:
What can I say about this one? You should know the answer to this one by now because if you didn’t then I don’t know how you got your muscles. Plastic surgery? I get at least 8 hours of sleep every night. No question. Period.
Finally, I really like Hatfield’s principle because it is so simple especially when using the formula like 1-2-3 and say if I plan on having 30g of protein for lunch I’ll know right away that I need at least 45g of carbohydrate and 15g of fat. How? Simply by divide 30g by 2, which gives me 15g. Multiply 15g by 3, which is 45g.
I hope this guide eliminate some confusions and incorporate some of it into your diet plan that will enable you to achieve your goal safely and quickly.