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Diet and Nutrition

I've used this page to outline my general diet and also a specialized diet for preparing for a Body Building Contest.  Actually, the contest diet is a good one if you want to loose some of that body-fat and get ready for summer.   Also included on this page are some shake recipes and a rice dish that you might enjoy.  I'll be adding to this page so check back. 
star.gif (6376 bytes)Microwave Fat-Free Risotto - This recipe does not work well with a low-wattage microwave oven.  This recipe comes from Barbara Kafka's Microwave Gourmet Healthstyle (ISBN 0811809773) by Barbara Kafka.
  • 1/2 cup (120 ml) minced yellow onion (about 1/4 pound or 113.5 grams)
  • 1 cup (240 ml) arborio rice
  • 3 cups (705 ml) chicken broth
  • 1/4 cup (60 ml) chopped fresh herbs

Place onions in a 11 x 8 1/2 x 2-inch (28 x 21.5 x 5-cm) microwave safe dish.  Cook, uncovered, at 100% for 2 minutes in a 650 to 700-watt oven.  Stir in rice and cook, uncovered, for 1 minute, or until rice is milky-white but not browned.

Stir in broth.  Cook, uncovered 9 minutes.  Stir and cook for 9 to 11 minutes more, or until rice is al dente.  Remove from oven.   Add herbs.  Cover with a kitchen towel and let stand for 5 minutes, or until rice absorbs excess liquid.

Per 3/4 cup serving:  200 calories,  5 grams protein. 40 milligrams carbohydrate 1 gram fat.

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star.gif (6376 bytes)Basic Blender Drink

  • 1 pint water
  • 2 ounces protein mix
  • 6 strawberries (or equivalent amount of another fruit)
  • 2 egg whites or egg substitute
  • 4 ice cubes

Combine all ingredients - except for ice - in a blender on low speed for 10 seconds.  Blend on high speed for 1 minute and drop ice cubes in one at a time.

288 calories, 65 grams protein, 6 grams carbohydrate, 0 grams fat.

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star.gif (6376 bytes)Jojo's Muscle Mass Shake

  • 1 cup skim milk
  • 1 banana
  • 1 teaspoon vanilla
  • 2 egg whites or egg substitute
  • Dash of ground cinnamon

Combine all ingredients in a blender on medium speed until creamy and smooth.

247 calories, 16 grams protein, 46 grams carbohydrate, 0.7 grams fat.

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star.gif (6376 bytes)Orange Banana Shake

  • 1 cup orange juice
  • 1 banana
  • 2 ice cubes
  • 1/2 cup low-fat yogurt
  • Dash ground cinnamon

Combine all ingredients in a blender and blend on medium speed until smooth.

311 calories, 9 grams protein, 59 grams carbohydrate, 2.5 grams fat.

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star.gif (6376 bytes)Contest Preparation Diet
  • Losing body-fat is the the focus.
  • This diet is split into 3 stages:
    • Stage 1 - six weeks -
      • Six meals a day (sample menu).
      • Reduce my intake of starchy carbohydrates.
      • Increase my intake of fibrous carbohydrates.
      • Increase my aerobics - morning and evening after my last meal.
    • Stage 2 - four weeks
      • Reduce my meals from six to five per day (sample menu).
      • Further reduce my intake of starchy carbohydrates.
      • Maintain aerobics' schedule.
    • Stage 3 - two weeks
      • Five meals a day.
      • Sunday before the Saturday contest, carbohydrates at 100 to 200 grams per day and continue through Wednesday.
      • On Thursday before the Saturday contest increase carbohydrates to 100 to 400 grams per day. 
  • Sample Daily Menu for Stage 1 (about 2,000 calories):
    • Breakfast - Protein (1 scoop) mixed with Oatmeal (25 grams), Egg whites (100 grams), and Medium-chain Fatty Acids (MCFA) Oil (0.5 Tablespoon).
    • Mid-morning - Chicken breast (75 grams), Potato (25 grams), Asparagus (25 grams), Salad (300 grams), and MCFA Oil (1 tablespoon).
    • Afternoon - Halibut (100 grams), Corn (50 grams), Green Beans (25 grams), and MCFA Oil (0.5 Tablespoon).
    • Mid-afternoon - Fish (125 grams), Black-eyed Peas (25 grams), Broccoli (25 grams), Salad (300 grams), and MCFA Oil (1 tablespoon).
    • Late-afternoon - Cod (50 grams), Sweet Potato (25 grams), Cauliflower (25 grams), Salad (300 grams), and MCFA Oil (0.5 Tablespoon).
    • Evening - Turkey Breast (150 grams), Zucchini (25 grams), Salad (300 grams), and MCFA Oil (0.5 Tablespoon).
  • Sample Daily Menu for Stage 2 (about 2,000 calories):
    • Breakfast - Protein (1 scoop) mixed with Oatmeal (25 grams), Egg whites (100 grams), and Medium-chain Fatty Acids (MCFA) Oil (0.5 Tablespoon).
    • Mid-morning - Chicken breast (150 grams), Broccoli (25 grams), Asparagus (50 grams), Salad (150 grams), and MCFA Oil (2 tablespoon).
    • Afternoon - Halibut (150 grams), Zucchini (100 grams), Green Beans (25 grams), and MCFA Oil (0.5 Tablespoon).
    • Mid-afternoon - Fish (175 grams), Asparagus (25 grams), Broccoli (25 grams), Salad (300 grams), and MCFA Oil (2 tablespoons).
    • Evening - Cod (50 grams), Zucchini (100 grams), Cauliflower (100 grams),Salad (300 grams), and MCFA Oil (2 Tablespoons).

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star.gif (6376 bytes)12 Secrets for a Healthy Diet
  • Keep your total fat intake at or below 30% of your total daily calories.
  • Limit your intake of saturated fat to less than 10% of your fat calories.
  • Keep your cholesterol intake at 300 milligrams per day or less.
  • At least 55% of your diet as complex carbohydrates.
  • Protein intake at about 12% of your diet - low fat sources of protein.
  • Eat a variety of foods.
  • Avoid too much sugar.
  • Limit your sodium intake to no more than 2,400 milligrams per day.
  • Maintain an adequate calcium intake.
  • Get your vitamins and minerals from foods.
  • Maintain a desirable weight.
  • If you drink alcohol, do so in moderation. Alcoholic beverages can add many calories to your diet without supply any nutrients!

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star.gif (6376 bytes)Probably one of the hardest parts of being a body builder is the diet. Especially if you are no longer in your twenty's, when everything you eat either is packed on as muscle or burned off for energy.

I try to maintain a balance in the foods I consume so that my metabolic hormones, particularly insulin, assist my body in using the nutrients to my benefit. I eat a moderate amount of protein (and fat) and I'm careful about the carbohydrates I eat.

I eat five meals a day, making sure that all meals contain protein, carbohydrate, and fat.

Protein is essential for building muscle mass. I get protein in the form of poultry, fish, eggs, tofu and supplemental shakes.

Refined carbohydrates (breads, etc.) have their place, but if you're trying to maintain a lean body, they should be consumed in moderation. I stick with low density carbohydrates - a wide variety of vegetables - that enter the blood stream slower so insulin levels aren't boosted dramatically. The trouble with refined carbohydrates is that we tend to eat too much of them. "Carbo-loading" on a daily basis increases the insulin levels in the blood, contributing to building body fat not muscle. With high insulin levels, the body can't effectively burn stored fat.

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