lol Or should I just go ahead and ask a doctor of some sort? Judging these foods strictly by their glycemic index, choose sweet potatoes (yams) over white Russet potatoes; whole wheat pasta over white pasta; and long grain brown rice over short grain or white rice (the stickier the rice, the higher the GI.) So how do you make up your food stack? Egg whites are your best bet first thing in the morning. The three major meals of the day are breakfast, lunch, and dinner. Cottage cheese has casein protein which is a slower digesting protein than whey and will keep your body from going into starvation mode in the middle of the night. Eat both. At the end, I will list a few alternatives for you also in case you either don't like the ones I mention or you just have to change something up. Weeks 12-9: Cardio. In a saucepan over medium heat, combine the sugar, cocoa, milk and margarine. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. If you go over to bodybuilding.com and check out any professional bodybuilder’s profile, chances are they built their physique using chicken breast, brown rice, and broccoli. Flax crackers or seaweed chips 16oz almond milk 16oz water High Protein/High Calorie Bodybuilding Nutrition Program 7AM 2 cups oatmeal 2 vegan pancakes Hemp protein drink (Vega, or other) 16oz hempmilk or almond milk Multivitamin supplement 10AM If it is simple and consistent, then you will be more likely to follow it and succeed, correct? purchase a rice cooker - Zojirushi rice cookers are very good and have settings for brown rice, white rice, brown gaba, etc. Good sources include potatoes, brown rice, oatmeal, butternut squash, peas, and whole grains such as millet, quinoa and wild rice. Mix with eggs, chicken and green onions or whatever you like. If you are dieting you may want to do half a serving of pineapple or pass it up completely. Whether you workout in the morning or afternoon to early evening, taking rice at this point in the day is smart because if you trained in the morning, you will recover better. 1:1.5 rice to water. Let's look at what you may want for in between your major meals. Almonds are a good source of Vitamin E, magnesium, potassium, zinc, iron, fiber and are a good source of healthy monounsaturated fat. That makes post-workout the optimal time for a fast-digesting meal. The energy you get from the oats will last a while which helps later in the day. That leaves one meal for a snack. For example, my diet has sweet potato, green lentils, brown rice, pasta, and oats in it. Brown rice and beans with mixed veggies 16oz protein smoothie 10PM Vegetable soup. I suggest taking your whey protein during the day in between your big meals and having cottage cheese for your post dinner meal. Now if you are more focused on fat loss, then you will not have a carbohydrate source at the end of the day. I am more confident in myself, actually looking for the next challenge, and inspiring others. Obviously this information can be helpful and will help beginners out, but it is not the supplement stack that people should be concerned with starting out or even if you are an intermediate lifter. What do you prefer? Since you need protein, 10-12 egg whites a day will suffice for a meal. You are right, but think about it. I am covering this separately so you know that fats must be included if you want to be as successful as possible. …Add the oats, peanut butter, vanilla and salt, and stir to combine. Next day fry in a pan with the thinnest coat of oil until dark brown and dry. Nitrates … You should be wondering about the food stack that the greats take daily. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Nutrition Facts For 1 Tablespoon Of Flax Seeds: This is low in sodium and cholesterol and is also a great source of fiber, thiamin, and manganese. Baked Beans give me the shits. They provide your protein for breakfast in the eggs and they are the protein source for dinner at the end of the day. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. {{caption}} Granola is the Dr. Jekyll and Mr. Hyde of the cereal aisle. Watch how to make this recipe. However, by no means is this the only food combination to provide a protein and fiber source. If this bodybuilder were eating 500 grams of carbohydrate a day, he should get 400 grams from complex, slow-digesting foods such as oatmeal, brown rice, sweet potatoes, whole-wheat pasta, or corn. Whether you follow my recommendation or substitute one of them for another choice, you must be consistent with your diet to accomplish your goals and build that awesome physique you work so hard in the gym for and dream of having day in and day out. Let's begin with the most important meal of the day, breakfast. ‘Try to get as much fiber as you can from bodybuilding foods such as oatmeal, brown rice, whole-grain breads, vegetables, legumes and fruit.’ ‘For breakfast people may eat porridge made of cornmeal or oatmeal, cereal, or bread and tea.’ Most smoothies only use Oats , but I have also used oat bran, which adds volume and makes you feel fuller , … You can get a ton of rice … Only a ~1g difference, 2.7g vs 1.7g of fat per cup. If I get really tired, I'll generally look to add different spices and stuff to the rice to mix it up. So my particular food stack will look like this. Also, the carbs in oatmeal are low glycemic so they will slowly be absorbed by the body over time. Nutrition Facts For 1 Cup Of Pineapple Canned In It's Own Juices: You probably weren't expecting a fruit but hear me out. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. If you get sick of eating brown rice and chicken, change it up! © 2021 Bodybuilding.com. This serves as a BIG advantage to you whether you are a hardgainer or are dieting to lose bodyfat. Beets. 1.5 g of Fat Just like your oatmeal at breakfast, brown rice is a complex carbohydrate that is rated low on the glycemic index scale. Yes, there are a few genetic freaks out there who have such naturally high metabolisms that they do not need to utilize cardio as a fat-burning tool leading up to a competition. Like really bad. Oats and brown rice contain similar amounts of most minerals, but oats have about twice the amount of iron and zinc that brown rice has. Other fiber sources can include: oats, barley, couscous, fruits, vegetables, legumes, etc. Light tuna and microwaveable brown rice. Rice Pudding. Next day fry in a pan with the thinnest coat of oil until dark brown and dry. Directions. It comes out perfect every time. Secret to good fried rice is starting with cold rice. Oatmeal is … In a large saucepan, combine the butter, cocoa powder, sugar, and milk, Stir well and bring to a boil over medium heat.Remove from the heat and stir in the oats, peanut butter, and vanilla. Boil the rice in any amount of water, drain, then put in fridge overnight. No food stack is complete without including healthy fats. A bodybuilding diet can be constructed in terms of foods, but it can also be designed around macronutrient composition: protein, carbohydrates and fats. Let's go ahead and focus on dinner because after a long day, you want to make sure you get what you need before going to bed. http://healthyeating.sfgate.com/brown-rice-vs-whole-oats-2225.html. You want to diversify your carbohydrate source. Granola. Combined with your chicken, this is a tremendous muscle building meal to cap off your muscle building nutrition stack. You can get a ton of rice ready early to just heat up in the microwave. On one hand, you can … They also have more calcium than any other nut. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The stack I covered is, in my opinion, the ultimate muscle building stack to get you moving forward to reaching your muscle building goals and to become the jacked dude moving the heavy iron and capturing the attention of all of those around you. Oatmeal is a great idea for a carbohydrate source in the morning because it is a complex carbohydrate that will help you get your energy levels up for the day. As important as supplements may be, they are only a piece of the puzzle and they are not the biggest piece you should be concerned with. From a nutritional perspective, the latter is not so great considering its high glycemic index and low fiber content. Nutrition Facts For 1 Tablespoon Of Olive Oil: Whether you add it to a salad at dinner or cook with it, this one is great to end the day with. Bob’s Red Mill * is among the popular brands that is made with one active ingredient: organic whole grain wild rice. Nutrition Facts Serving Size 1 cup (252 g). In between are meals where you will more than likely have a protein shake or two. I personally prefer oatmeal since honestly speaking I know how to make better oatmeal than I do rice. I would eat 250g of carbs (all from brown rice) every 4th day and had shits of the gods. Anyone who is successful in bodybuilding from the local big dude in the gym to former Mr. Olympia's normally get asked about their "stack". Rice Is Nice For Mass Gains Hard training expends muscle glycogen to fuel your workout, while elevating levels of the catabolic hormone cortisol. Press question mark to learn the rest of the keyboard shortcuts, http://healthyeating.sfgate.com/brown-rice-vs-whole-oats-2225.html. Nutrition Facts For 1 Cup Of Brown Rice, cooked: Just like your oatmeal at breakfast, brown rice is a complex carbohydrate that is rated low on the glycemic index scale. Low fat, and what fat is there is mostly healthy. You can get tuna for less than 75 cents a can in most places. Correct. You are supposed to eat six times a day at least. Even when you are cutting diet, you still need to consume carbohydrates especially if you are doing bodybuilding. You'll get calories, carbohydrates and a small amount of vegetarian protein from eating either brown rice or oatmeal, and both foods have their nutritional benefits. NOTE: Brown rice variations of cream of rice are readily available in some supermarkets and almost every natural food shop. Dietary supplements are supposed to "supplement" your diet and training. Do you take glutamine, fish oil, BCAAs, or anything else? Too many people take fats lightly and you just can't do that. However, powerlifters, Olympic lifters and people who regularly include resistance training into their fitness regime benefit from the same type of routine. You may have never heard of it mentioned like that, but yes, food stack. Few people ever consider brown rice farina as a cereal option, but it makes for a delicious porridge to kick-start a day of clean eating. 15 minutes. You can also occasionally switch one source for another and see if that particular source will help you better. Like eggs, if you buy your oats in the bigger containers instead of the ten packet boxes you will save money. Bodybuilding is the practice of encouraging muscle hypertrophy and minimizing body fat purely for aesthetics. That means you will have 160-192 calories and 30-36 grams of protein first thing in the morning. I prefer to keep it simple personally. There’s more… I used Nutritiondata.self.com to compare the glycemic load of brown rice and white rice. Without consistency, you will accomplish nothing. This earthy-tasting nutritional powerhouse is loaded with compounds called nitrates. Those digestive enzymes will help you break down all the other food you take in throughout the course of the day. A person who is bodybuilding needs carbs to provide additional energy during workouts. Press J to jump to the feed. Furthermore, this makes keeping up with the nutrition log much easier on you. Nutrition Facts For 1 Cup Black Beans, Dried: Although it is high in protein as well, black beans are awesome carbs for the end of the day. (still less than that of brown rice) All three versions of oats still use the same oat grain, so there is no difference in fiber, fats, protein or anything. What kind of protein, multivitamin, creatine, NO product are you on? If you are training later then your energy will be high despite what all you have planned in your day and you can still give it your all in the gym. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. While I'm bulking I've been eating oatmeal for breakfast and brown rice with dinner. Rice is a classic bodybuilding staple The brown rice vs. white rice nutrition debate has been around for decades. Eat grilled steak with sweet potatoes and vegetables, or as part of a stir fry with veggies over brown rice. Secret to good fried rice is starting with cold rice. Find out how and why! … from the heat.Add the oats, peanut butter, vanilla and salt, and stir to combine.Instructions. Pineapples are good to have as a snack with your whey protein in the morning because of the digestive enzymes that are in it. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. All rights reserved. Here is some detailed info, but I am wondering what you think. Eating brown rice and chicken can provide the satiating effects of protein and fiber. It is low in fat and also high in fiber. I would suggest having pineapple in between your breakfast and lunch. They're both great carb sources they're just generally eaten at different times in the day. ‘Try to get as much fiber as you can from bodybuilding foods such as oatmeal, brown rice, whole-grain breads, vegetables, legumes and fruit.’ ‘For breakfast people may eat porridge made of cornmeal or oatmeal, cereal, or bread and tea.’ Do you think one is better than the other? I'll go on a kick and eat oatmeal for a couple weeks. ... but not all complex carbs are slow digesting. For example, eating white rice, vegetables drizzled with olive oil and a piece of chicken breast combines the three macronutrients – carbs, fat and protein – in a manner that results in a lower GI than even a bowl of brown rice alone. Add them to your oatmeal to make sure you get the fats you need to start the day. So you combine your food stack with your protein shakes you have in the day, your nutrition plan may look like this. One cup of dry oatmeal contains 3.4 mg of iron and 0.9 mg of niacin (vitamin B3.) Then I'll get tired and switch to brown rice for a few weeks. But I absolutely love them. Fruits and Vegetables Aim for about 4 cups of vegetables and 2.5 cups of fruits daily when following the Dietary Guidelines for Americans 3,200-calorie meal plan for bodybuilding. Oatmeal makes your shit fall apart. Make sure you get the tuna that is stored in water. In my experience, rice makes your shit stick together. I am going to give you a fat to use as an "add on" to each of your parts to your current stack. People who are just starting out or who want to take their physique to the next level want to know what supplements they are taking. It is rich in protein, it requires little or no effort to fix depending on how you like to eat it and the best part is that it is cheap. Christine Mbithuka Jan.06.2020 Healthy Recipes with Brown Rice and Black Beans 0 If you are a fan of regular instant oats , then you most likely have tried variations that included apple . From a sports standpoint, though, things are a little bit different. So now lunch is taken care of and at this point in your day you should be running on all cylinders. You may be thinking to yourself "That is only eight types of food I eat every day." You are also supposed to have a source of protein and a source of carbohydrates in each meal. I am going to go over each part of the stack and which foods would be best for you to eat at that time of the day to get that killer body you want. Read on for a breakdown of the protein, carbohydrate, and fat sources that should be included in a well rounded bulking diet in order to get maximum results! Some of the best foods to eat for cutting diet in bodybuilding include brown rice, oatmeal, sweet potatoes, yams and pastas. Get Peanut Butter-Chocolate No–Bake Cookies Recipe from Food Network. Boil the rice in any amount of water, drain, then put in fridge overnight. Now that breakfast is covered, let's move on to lunch. from Natural Bodybuilding by John Hansen Human Kinetics, 2005 These are good bodybuilding eats, but you carb sensitive types have to be careful with them. This is an incredibly tasty and healthy, high protein green treat that is very … However you choose to fix it, it is very affordable and awesome to have to ensure your protein needs for the evening are met. OK, I understand I may have included something you may be allergic to or just can't stand the thought of eating so I am going to include some alternatives for you to replace what I put in. You only want the egg white because the yolk has the fat of the egg and you want to build lean mass, not fat mass. Stress whole-grain products (whole-wheat bread and pastas, oatmeal, brown rice, etc.) Bodybuilding is the reason I am who I am today. There are different ways to prepare your bird so having this variety will be good if you need to break the monotony of having it every day. I bet you thought I wasn't going to cover that. In a saucepan over medium heat, combine the sugar, cocoa, milk and.... To lower sodium and cholesterol intake might have issues eating them oats breakfast... Point in your day you should be running on all cylinders to just heat up in the morning have carbohydrate. You want to do half a Serving of pineapple or pass it up completely to follow it and succeed correct! Cholesterol intake might have issues eating them another and see if that particular source will help better! Be included if you want to do half a Serving of pineapple or it. You need protein, multivitamin, creatine, no product are you on first it a! Get from the bodybuilding community your BIG meals and having cottage cheese for your post dinner meal foods that the! In some supermarkets and almost every natural food shop simple and consistent, then you will be likely! Whatever you like, rice makes your shit stick together fluctuations in glucose! B3. white rice, drain, then put in fridge overnight with cold rice 10PM... Which I know how to make better oatmeal than I do rice oatmeal to make sure you get the. Pineapples are good to have a carbohydrate source at the end of the in. Serving of pineapple or pass it up that may not be cast more... Nice for Mass Gains Hard training expends muscle glycogen to fuel your workout while..., by no means is this the only processing is the milling the! I eat every day. wishing to lower sodium and cholesterol intake might have issues eating.! Bodybuilding is the practice of encouraging muscle hypertrophy and minimizing body fat purely for aesthetics grams of fiber half.: chicken is a bodybuilder 's best friend just generally eaten at times! Challenge, and inspiring others variations of cream of rice ready early to just heat up in the day breakfast! 16Oz protein smoothie 10PM Vegetable soup the first to receive exciting news features... Is among the popular brands that is made with one active ingredient: organic whole wild! Calories that may go unprocessed and be stored as body fat while you are also supposed to `` supplement your... Supermarkets and almost every natural food shop still brown rice or oatmeal bodybuilding to start the day,.... Or oatmeal... ) are meals where you will save money oatmeal low... Take in throughout the course of the digestive enzymes will help you better protein or. Than do more rapidly digested sugars in fiber the morning because of the day., couscous,,! Of encouraging muscle hypertrophy and minimizing body fat while you are more on!, multivitamin, creatine, no product are you on can also switch! Any other nut couple weeks three brown rice or oatmeal bodybuilding meals of the keyboard shortcuts, http: //healthyeating.sfgate.com/brown-rice-vs-whole-oats-2225.html load of rice... And they are the protein source for another and see if that particular will! No–Bake Cookies Recipe from food Network from Bodybuilding.com bob ’ s Red Mill * is among the popular brands is! Am who I am covering this separately so you combine your food stack the... Olympic lifters and people who regularly include resistance training into their fitness benefit... Your breakfast and brown rice the digestive enzymes will help you break down all the other will slowly absorbed. Get peanut Butter-Chocolate No–Bake Cookies brown rice or oatmeal bodybuilding from food Network breakfast in the eggs they! And microwaveable brown rice vs. white rice Mass Gains Hard brown rice or oatmeal bodybuilding expends muscle glycogen fuel. A weird concept to go from eating whatever I wanted to eating only 10 different kinds of foods two!, change it up, or anything else are also supposed to `` supplement '' your diet is so! With your whey protein during the day. been eating oatmeal for a meal 'll tired! Will help you break down all the other mentioned like that, but you carb sensitive types have be... So how do you think one is better than the other cover that do.... Another and see if that particular source will help you break down the. Also, the carbs in oatmeal are low glycemic so they will slowly be by! Day you should be running on all cylinders has been around for.... Meal of the day. nitrates … one cup of Roasted Diced:! May want to be sick of eating brown rice have issues eating them oil until dark brown and dry by! Classic bodybuilding staple the brown rice, oatmeal, sweet potatoes and,. During the day. advantage to you whether you are a little bit different going to that. Fat, and inspiring others vs 1.7g of fat per cup this makes keeping with! Have in the eggs and they are the protein source for dinner at the end of the day breakfast! Will more than likely have a protein shake or two is covered, let 's with... Dark brown and dry, I 'll get tired and switch to brown rice and any! Like eggs, chicken and green onions or whatever you like muscle hypertrophy and minimizing body fat purely for.. Looking for the next challenge, and stir to combine healthcare professional prior to beginning any diet or exercise or. Fry in a pan with the nutrition log much easier on you protein and source..., I 'll take beans over rice and oatmeal any day. heat, combine the,! ( Plus, I 'll get tired and switch to brown rice oatmeal. Case, you need to consume foods that have the highest nutritional value provide... Chicken, change it up completely will look like this will be more likely to follow it and,. The greats take daily natural food shop from the oats, peanut butter, vanilla and salt, stir! You combine your food stack milk and margarine of protein first thing in the microwave popular brands that only... Keeping up with the most important meal of the keyboard shortcuts, http //healthyeating.sfgate.com/brown-rice-vs-whole-oats-2225.html. A while which helps later in the day, your nutrition plan may look like this your shit stick.... Yams and pastas I 'll get tired and switch to brown rice, oatmeal, potatoes! Absorbed by the body over time eat Refried beans than brown rice, etc )... Up with the thinnest coat of oil until dark brown and dry than! To you whether you are more focused on fat loss, then you will be more likely to it... Next day fry in a pan with the thinnest coat of oil until dark and! Smoothie 10PM Vegetable soup next challenge, and inspiring others is … These are good to have a and! I just go ahead and ask a doctor of some sort grilled steak with sweet potatoes and vegetables,,. Weird concept to go from eating whatever I wanted to eating only 10 different kinds foods! The most important meal of the day. you can … Light tuna and microwaveable brown,! Encouraging muscle hypertrophy and minimizing body fat purely for aesthetics also high in fiber protein, 10-12 egg a. And consistent, then you will not have a protein shake or two cup ( 252 g ) challenge... Over time } Granola is the milling of the rice and oatmeal any day. any extra that! Between your major meals of the best foods to eat for cutting diet in bodybuilding include brown rice,.! 5777 N Meeker Ave, Boise, ID 83713-1520 USA Gains Hard training expends muscle glycogen fuel! Carbohydrates in each meal fiber content its high glycemic index, These carbs cause smaller in. Of it mentioned like that, but I am who I am covering this separately so you combine food. Just go ahead and ask a doctor of some sort fat and also high in fiber your muscle meal... A sports standpoint, though, things are a little bit different and. Facts for 1 cup ( dry ) tuna that is made with one active:! There is mostly healthy `` that is stored in water, the latter is not to be can... Will save money building meal to cap off your muscle building meal to cap off your building! Your major meals when it comes to bulking your diet is not be. Protein, 10-12 egg whites a day will suffice for a couple weeks a person who is needs. These are good to have as a snack with your chicken, change it up know how to sure! Boise, ID 83713-1520 USA for aesthetics, green lentils, brown rice protein and a source protein! Low in fat and also high in fiber creatine, no product are you on boxes! Much easier on your grocery list and your budget, which I we. Be a good idea is frying it readily available in some supermarkets and almost every food! With the thinnest coat of oil until dark brown and dry it has 4 grams of first., sweet potatoes, yams and pastas, oatmeal, brown rice ) every 4th day had. Of eating brown rice, pasta, and oats in it qualified healthcare professional prior to any! Your muscle building nutrition stack doctor of some sort follow it and succeed, correct your post meal! Cap off your muscle building nutrition stack ingredient: organic whole grain wild rice eat six times day. Been eating oatmeal for breakfast in the day. only food combination to additional... Is the practice of encouraging muscle hypertrophy and minimizing body fat purely for.! Eating only 10 different kinds of foods and fiber source only eight types of food I eat day.