From Skinny Boy to Superman – Part 2 – Nutrition

From Skinny Boy to Superman – Part 2 – Nutrition
By Roger “ROCK” Lockridge

For Part 1 here is the link : From Skinny Boy to Superman – Part 1 – Training

So you are tired of being tiny, sick of being small, and hope to get huge. Well as someone who was in your position and now helps others reach their goals, I am here for two reasons. One is to tell you that YES it can happen for you and two is to show you how you can do it like I did. Last time it was the workout program to help you in the gym. Now we are in the kitchen and we will review your nutritional needs.

It should go without saying that if you are not eating properly, you are wasting your time in the gym. It should but believe it or not many people still don’t get it. The myth that as long as you are training you can eat whatever you want is still out there. The fact is that it matters MORE that you eat right if you are exercising on a regular basis. If you are not taking in quality food, then you won’t recover properly and thus, won’t grow. For you as a “hardgainer” or as the thin man who has aspirations of bigness, what does that mean? Let’s break this down.

Now this is NOT going to be a specific diet with times and calorie counts because let’s face it. You have a life to live and schedules may not go as normally planned. There are a few guidelines but there are options to help you both adjust according to what’s happening in your life and options to help you enjoy your journey to being big.

There are going to be six meals in your day. Breakfast, lunch, and dinner are your “three square meals”. In between each of those meals and before bed, you will have a snack or smaller meal to make sure your body has a constant supply of nutrients to support you. Also instead of counting calories, we are going to use portion sizes. A portion is the size of your fist or palm. Now for people wanting to lose weight, it would be one portion of protein, carbs, and/or veggies. This won’t apply to you. Everything will be in twos. Remember, to gain size and strength you need more calories going in that you are expending.

Protein – With each meal, you are going to have two servings or “portions” of protein. Sources of protein that will be great for you to have include whole eggs, greek yogurt, chicken, turkey, lean ground beef, steak, tuna, tilapia, protein powder, skim milk, and cottage cheese. You can choose which sources of protein you eat and at what times but remember that you need two portions per meal.

Carbohydrates – Sources of carbs that I like include oats, sweet potatoes, brown rice, multigrain bread, carbohydrate powder, and whole wheat pasta. Just like with protein, we will have two portions per meal.

Fruits/Veggies – Now of course fruits and vegetables are a source of carbs but I have these in a separate category because with these I am setting no limit. If you choose this for your carb source you need at least two portions but if you want to eat more go for it. Any fruit or any vegetable you like can be included with your meals because of the vitamin and nutrient benefits of them.

Fats – Don’t be scared of them. As a matter of fact, embrace them. There are so many health benefits to good sources of fat that they go beyond gaining or losing weight. Regardless of your goal, you need them for cholesterol benefits, heart health, and more. Great sources of fat include nuts, flax seeds, sunflower seeds, fish oil, natural peanut butter, avocados, and tofu. If fats still bother you and you don’t like eating them with every meal then cut them out in your last meal before bed.

Water – Water makes up two-thirds of your body. The fact is you need it, plain and simple. You might not like the taste of it but if you want to get big then learn to love it. You need a minimum of one gallon a day to provide your body with the amount necessary for an active person. Now instead of hauling around a jug everywhere you go, I have an alternative for you. Just remember to drink a glass of water every hour you are awake and with every meal. Also on days you train, make sure you drink at least a 20 ounce bottle of water. Doing this will ensure that you got your water base covered.

One Treat a Week – Many will tell you not to cheat at all while you are training and dieting to meet your goals. I won’t. Eating something you have been craving once a week serves as a reward for your hard work and also helps keep the nutrition from becoming stale and stagnant. A lot of people won’t do something if they can’t get some form of joy from it. As beneficial as eating healthy is, this is especially true in this case. That is why I recommend the free meal or cheat meal. You get joy from it and will be recharged for next week.

Next time I will tell you what Labrada supplements you need to assist you as you work to achieve the newer, bigger, and stronger version of you: From Skinny Boy to Superman – Part 3 – Supplementation

About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.

Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.

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