Lecture Notes: 5 Foods to Avoid for Bodybuilding

Introduction

• Speaker: Bob Ida from 2 9 Fit.
• Focus: Explaining 5 foods/drinks to avoid for optimal bodybuilding.

Reasons to Avoid Certain Foods

• Many people don't get optimal results from training due to unhealthy diets.
• Lack of understanding of healthy vs. unhealthy foods.

List of Foods/Drinks to Avoid

1. Soft Drinks

• Examples: Coca Cola, Fanta, Sprite.
• Reason: Contains a lot of sugar.
  • 10 grams of sugar per 100 ml.
  • 400 calories per 1 liter.
• Impact: Consuming a lot of calories unknowingly.

2. Snacks

• Examples: Chips, nuts.
• Reason: Unaware of how much is consumed while snacking.
  • Can reach 1000 calories in 200 grams.
• Impact: Contributes to weight gain.

3. Coconut Milk

• Often found in Indonesian dishes.
• Reason: Contains a lot of fat.
• Impact: High calorie consumption unknowingly.

4. Alcohol

• Reason: Decreases testosterone and increases cortisol.
  • Interferes with muscle building.
  • 7 calories per 1 gram.
• Impact: Easily leads to weight gain and is detrimental to health.

5. Chicken with Skin

• Example: Chicken wings.
• Reason: Skin contains a lot of fat.
  • 9 calories per 1 gram of fat.
• Impact: High fat consumption unknowingly.

Conclusion

• These foods/drinks can still be consumed occasionally but should not be frequent.
• Alcohol needs more attention; consumption should be limited.

Closing

• Hopefully, this video helps in creating the right food schedule.
• Promotion to subscribe and follow Tuna Fit on social media.