Diet and Nutrition for Beginners – Follow these simple suggestions and get start seeing better results
A basic diet and nutrition plan for hard gainers to eat is usually this formula. 20 calories per pound of body weight. So say a 150 pound man would need 3,000 calories per day (150 pounds X 20 calories per pound)
Easiest if you break this down into 8 meals on workout days and about 7 meals on non-workout days.
Workout Day Meals: Wake Up Meal/Breakfast/late-morning snack/lunch/preworkout meal/postworkout meal/dinner.
Non-Workout Day Meals: Wake Up Meal/Breakfast/late-morning snack/lunch/afternoon snack/dinner/bedtime.
Water
Drinking water is very important to your weight lifting program, fat loss results, and overall health. You might have even under estimated the importance of water. Just a slight state of dehydration STOPS fat burning in its tracks and decreases your strength instantly. You need to know how much water to drink, and you need to start drinking that much EVERY DAY. And remember, too much water can be bad for you too so stick with only the recommendations and not any more than that.
Try drinking a gallon of water a day, just pure water. This recommendation is for people who live in average climates, workout regularly, and eat right. Do not count your protein shakes or your orange juice or your milk. I want you to drink a gallon of water throughout the day of pure water. Counting all the other liquids you drink and this extra gallon of water, you should have plenty of fluids throughout the day. Don’t underestimate the importance of water.
Carry a half gallon water bottle, drinking throughout the day and try to finish it in the early afternoon.
Drink other half gallon in with my workouts and meals remaining during the day. Make sure to drink you lots of water with each of your meals.