deit contain protein and calcium

Question

hi
i am 16 years old guy of weight 67 kg and height 5 feet 6 inches . i do bodybuilding from three months. i want to know how many protein and calcium are neccesery  for me.please give me the names of some nutritious diet for me to gain more mass.

please tell me how much amino acids are needed for my body.

i hope you should advice me with great tips.

Answer
It's a big mistake, IMO, to start counting calories and exact intake of minerals. For one thing, there's a very big difference in consuming calcium from raw foods and calcium from dairy or processed foods. Calcium from raw foods is far more absorbable so you don't need to eat as much of it as one must when eating cooked processed foods or supplements. Arnold Schwarzenegger admitted to this in his autobiography:- he pointed out that during his stint in the Austrian Army, he was forced to eat cooked foods, espeically cooked meats at the Army canteen which were twice as overcooked as he was used to in pre-Army days - the result was that he was unable to properly build up muscle with such overcooked protein and so had to eat twice as much of the food in order to get enough usable nutrients for his muscles and also he had to do twice as much in the way of workouts in order to get rid of the extra flab caused his eating more than usual.

Also, there is a danger in obsessing over exact ratios. Animals in the wild do very well throughout their lives without needing to count calories etc. simply because they live on a variety of raw, unprocessed foods.

If you want to know more about the raw, palaeolithic diet, I would suggest reading the posts on rawpaleoforum and the rawpaleodiet yahoo group, including these 2 links:-

http://www.rawpaleoforum.com/important-info-for-newbies/sticky-advice-for-newbie...

http://www.rawpaleoforum.com/important-info-for-newbies/where-to-buy-cheap-raw-a...(please-don't-post-in-this-thread!)/

HTH,
RPG

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