Bodybuilding.com - Louis Dorman's Guide To Getting In Shape: Part 3 - Diet & Supplements.

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Did you know?
Vitamin C is known as being an antioxidant that promotes synthesis of hormones, amino acids and collagen (connective tissue) that also helps with the excretion of excess cholesterol.

Diet and supplements were part of the foundation that helped transform Louis' body. Find out how Louis went from over 250lbs to 160lbs...

Part Three - Diet & Supplements.

By: Louis Dorman

To make my meals not seem so redundant and plain, I add "combo" seasonings like Mrs. Dash to the veggies and calorie free syrups to the oats. If I didn't feel like eating chicken or fish I would go pick up some buffalo or some smoked salmon. I'm not sure I will ever get tired of eating these types of meals, as long as I always choose different types of lean protein sources (Chicken, Salmon, Shrimp, Tilapia, Mahi Mahi, Ahi Tuna) mixed with fresh vegetables or some fruit.

Non-Workout Days:
1950cals, 50f, 200c, 225 protein

Meal 1:

Whey

Meal 2:
1/2 cup oats
1 tbs. peanut Butter
Chicken breast / Fish / Turkey

Meal 3:
1 apple or pear
2 tbs. Peanut Butter
Chicken breast / Fish / Turkey

Meal 4:
2 cups veggies
1 apple
Chicken breast / Fish / Turkey

Meal 5:
1 apple
1/2 tbs Flax
1.5 scoop Whey

Meal 6:
1 scoop Casein Whey
1/2 tbs Flax

Workout Days:
2600cals, 70f, 300c, 225 protein

Meal 1: Pre-Workout

Meal 2: Post-Workout
1 cup blueberries
1 banana
1 scoop protein blend Whey

Meal 3: 30min Later Post-Post-Workout
1 cup oats
2 chicken tenderloins
1/2 tbs Flax

Meal 4:
1 cup oats
2 cups veggies
1 tbs. Almond Butter
Chicken breast / Fish / Turkey

Meal 4:
1 cup oats
2 cups veggies
2 tbs. Almond Butter
Chicken breast / Fish / Turkey

Meal 5:
2 cup veggies
1/2 tbs Flax
Chicken breast / Fish / Turkey

Meal 6:
1 scoop Casein Whey
1/2 tbs Flax

Organic Foods

I really enjoy walking around "organic food marketplaces" when I have time. Just by walking down the aisles and looking at all the healthy foods it really motivates me to prepare meals that I'm not going to regret eating. There are so many benefits of buying organic food that is grown via environmentally friendly farming techniques. I personally believe that a huge benefit comes from a renewed relationship with nature. The mental feeling - knowing it is coming straight from the soil.

In addition to the mental and emotional benefits of eating organic food, there are also the physical benefits. These physical benefits can be boiled down to nutrients present in organic foods that are not in commercial foods and toxins not in organic foods that are present in commercial foods.

Before starting my diet, supplements and training - and after.

A recent article in the Journal of Applied Nutrition gave credence to the notion that organic foods have higher nutrient levels then that of non-organic food. In the study the mineral content of organic apples, pear, potatoes, wheat, and sweet corn were compared to commercial varieties. Overall the organic foods showed much higher levels of nutrient minerals and much lower levels of heavy metals.

Here are a few of the nutrients that were found in higher levels in the organic foods:

Chromium, is a micronutrient that is low in "Western diets". Its deficiency is associated with the onset of adult diabetes and atherosclerosis (hardening of the arteries). Chromium was found to be higher in organic foods by an average of 78%.
Selenium, is one of the antioxidant nutrients that protects us from damage by environmental chemicals. It is protective against cancers and heart disease. It was found to be an average of 390% higher in organic foods.
Calcium, needed for strong bones, averaged 63% higher in organics.
Boron, which has been shown to help prevent osteoporosis (along with calcium), averaged 70% more.
Lithium, which is used to treat certain types of depression, was 188% higher.
Magnesium, which reduces mortality from heart attacks, keeps muscles from spasming, and eases the symptoms of PMS (in women) - averaged 138% more.

Here are the top 12 most pesticide-laden foods when grown conventionally:

Peaches
Strawberries
Apples
Spinach
Nectarines
Celery
Pears
Cherries
Potatoes
Raspberries
Sweet bell peppers
Grapes (imported)

* From a study by the Environmental Working Group, a nonprofit research organization.

Supplements

I believe proper supplements aid in creating an "ideal" physiological environment for change. Our goal is to never have the body in want/need for anything but calories. When your food intake and exercise are maximized, supplementation can offer an edge in the pursuit of your goal.

In our pursuit to get bigger and stronger we must have certain factors in place in order to achieve any real measure of success. Training is number one. Your nutritional regimen must also be "on target" each and every day in order to turn your gym workouts into actual muscle tissue.

You must pay attention to the types of foods you eat, how many calories you eat, and the percentage of each macronutrient you consume. This must be designed to individual goals and differences in lifestyle, age, and metabolism. Once these things are in place the next step is usually in supplementation.
There are many very valuable supplements that can aid in building muscle, burning fat, increasing energy, and enhancing recovery.

What Are Your Goals?
>Lose Fat
>Build Muscle
>Improve Energy
>Other

Supplements are not miracle workers in themselves. They can help you reach the next level in your pursuit of the perfect physique. The problem is most people can easily find quality products out there. I mean look around - there is definitely not a lack of products to be bought. People just often fail to achieve the results they desire because they either take too much or too little, take their supplements inconsistently, or in many cases, fail to take the right products at the right times!

Supplements become much more powerful when they are used at specific times each day. Taking them haphazardly will yield little to no results, and can make you think they are worthless, when in fact, they might be very valuable.

Supplements That Worked For Me

Here are a short list of the most effectiv, yet basic supplements that have become a staple for me.

Multi-Vitamin: I don't believe you can get all the nutrients your body needs on any "meal plan". Many times processing, storing, or even cooking can reduce the vitamin content of foods. What a good multivitamin can do is give you reassurance that you are obtaining the proper amount of vitamins and minerals needed for good health.
Whey Protein: This is one of the better sources of available protein and it is an invaluable part of your supplement cabinet. Since whey is a fast-acting protein it is best used as a pre/post workout supplement.
Glutamine: A supplement with a myriad of muscle-building, health-enhancing benefits, I know many people have there own feelings about this amino acids. I believe it should be on almost every bodybuilders list. Multiple daily doses is the way to go with glutamine. - mix it in water and drink it down 30 minutes before breakfast, before training, after training, and 30 minutes before bed.
Creatine: This muscle building, strength enhancing powerhouse is one of the most researched compounds in all the sports supplementation industry. It has gained popularity and remained on top for one reasonâ€¦ it flat out gets results. Mix with water or grape juice or right into a protein shake. After this loading phase, simply maintain creatine stores with only 5g per day, taken before breakfast or right after training.
EFA's: Essential fatty acids should appear in everybody's diet. Unlike some fats, EFAs are incredibly healthful and will help the bodybuilder build more muscle and lower bodyfat. Oils such as flax, fish, and olive, contain plenty of EFAs, and they should be consumed regularly. Depending on your overall caloric needs, between 1 and 4 tablespoons of EFAs should be consumed daily. Mix them into protein drinks or salads, or take the caps with meals. You can also use CLA, a more specialized healthy fat that has been shown to enhance immunity, repartition calories, and lower bodyfat.