Help with 5minute Bodybuilding Nutrition presentation!

[Laver]

Hey Guys,

Right I have to give a 5minute presentation/lecture on a topic of my choice for some job stuff coming up,

It is mainly to see how confident you are with Public speaking and to see how you engage your audience etc.

My audience is only a 2 or 3 person panel, however I am to present as though it's to a room full etc.

Only props I am allowed to use is whiteboard and marker.

I chose bodybuilding nutrition - Even keeping it brief I easily exceeded 5minutes, so really need to get the word count down, at the moment its sitting on 850 words - takes me 6minutes, ideally I want to get it down to 650.

*Note only 700words in the below text, I have omited 150 for a personal story near the beginning to get sympathy and build rapport with the audience - but it's full of lies so didn't feel the need to put it in here!*

I've considered cutting RIGHT BACK on carbs fat and water and just talking on protein...

Looking for people opinions on what I could leave out throughout the speech to get the word count down.

Speech

*Draw stick figure * what is this? A person.

* Draw Muscled stick figure* And what is this? A Bodybuilder

*Write Philip LASTNAME on board* I'm Philip LASTNAME

I'm going to tell you how to go from this *point to stick figure #1* to this *draw line to stick figure #2*

That's right, it's bodybuilding.

I'm going to teach you the essential huge role nutrition plays in becoming a successful bodybuilder, so get ready to start your bodybuilding journey.

Now tell me, how many of your out there today have either wanted to look like Arnold Schwarzenegger, Jean Claude Van Dam or Sylvester Stallone? I did. Back in High school.... *OMITTED STORY~~~~~~~~~~~*

NUTRITION

The most important aspect of bodybuilding and also most commonly neglected is nutrition, the vast majority of your results will come from your nutrition, if you do not eat correctly you will not gain muscle.

Protein is the most important of the four macronutrients, protein, carbohydrates fat and water.

Adequate protein intake is essential, protein provides the building blocks for you entire body, your hair, your eyes, your brain, your nails, your skin, you organs and most importantly for this situation, your muscles. Without a good amount of protein you will not gain muscle.

Required Protein intake varies from person to person however start by consuming 2g Pro / kg bw / day. For example I weigh 80kg and would consume 160g of protein a day, as you progress and want to see more results you will want to increase this up to 3 or 4g / kg bw anymore than 4 would be considered a waste for most people. *Write these things on the board*

Get the majority of your protein from whole foods, for example, milk, egg whites, lean red meat, chicken breasts, tuna or salmon. You can also use protein powders to get some quick meals down, but keep the majority from whole foods. *write these things on board*

To quickly cover off the other two main food sources - fat, carbohydrates and water

*write fat and carbohydrates on board*

Carbs are the primary energy source for your body; you want to keep your carbohydrate intake up so you have energy to train hard. Consume about 3g Cho / Kg BW / Day, more or less depending on how active you are. Experiment with the amount of carbs you eat, if your gaining fat reduce the intake, if your not gaining muscle increase the intake. Get your carbs from good wholesome sources, Rolled Oats, Beans, Kumara, whole grain pasta and brown rice. Consume plenty of fibrous green vegetables like green beans or broccoli, 1 or more servings a day.

*write sources on board*

Fat - fat is essential for function of your vital organs, particularly your brain, it also assists protein utilization. There is no need to intake extra fat as you will get plenty from your Protein and Carbohydrates sources; however you many find it beneficial to supplement with some omega-3 oil.

Lastly water, water is a important for exercise performance function and protein utilisation; drink minimum of 3.5L of water a day for an 80kg person.

Divide your food through out the day into 5-8meals, 5 is satisfactory, 6 is good and the more the better, this is to make sure you're eating every 3hours to keep the body fuelled for growth - some pro's eat 14 times a day! *write these on board*

So there you have it, the introduction to bodybuilding nutrition

REITERATE.

The main points, make sure you eat every 3 hours, consume 2 - 4g pro / kg bw / day. Split between your meals. Consume plenty of clean crabs and fibrous green vegetables.

that was a brief introduction to the nutrition aspect of bodybuilding, there is a lot more involved such as how to train most effectively, and competition prep such as cutting fat, tanning, posing and routines.

If you are at all interested in shaping a better body, or even competing, then i strongly encourage you to take what I've said on board, load up with some protein, head down to the gym and make a change for the better.

And as the philosophy of many great bodybuilders go -

"Eat like a horse, train like a beast, sleep like a baby and grow like weed"

Thank you!

[Laver]

Please keep in mind how incredibly breif I've had to be with each point, I have no time in the presentation to explain any concepts or reasons behind what I've said or talk about the variability in it either.

They are just general starting guidelines for noobs

[Gym rat]

Very good presention Laver :clap: :clap: :clap: .

[Varven]

maybe trim the bit on carbs to save time ??

Your last line can easily be misunderstood:

"Eat a horse, train a beast, sleep with a baby and grow weed".

sorry i know its silly. couldnt resist.

when is the presentation?

[two_phat]

Something you could do?

Write & Draw everything on the board before you actually start (if your allowed to?). If you don't want your audience to see certain parts then stick a bit of paper over that part and take it off when your up to that point. Writing stuff up on the board may take up a bit of time...

Do you need your personal story in there? The presentation without it seems pretty good - its straight to the point and informative. In saying this, you will have a better idea of whether its needed than I do.

Seems like a good presentation though!

The end quote rounds it off nicely

Good Luck! :clap:

[BANNER]

I read, I liked and I agree with maybe leaving out personal story unless of course you are a bodybuilder then I think people are always interested in how you got your physique :nod: , but all in all, BEAUTIFUL :clap: :clap: :clap:

[fudoc5]

very good :clap: :clap: well thought out .good luck with ur presentation

[bj powerL]

yep good presentation, I've done a hell of a lot and the first time I did one I was also advised to leave the personal story out and stick to the main points which you've mostly outlined are PROTEIN BUILDS MUSCLES and involve and engage your audience in some form or another. Make it a fun 5 mins not a tedious 5 mins

So here is another way of looking at it:

Topic: PROTEIN

Where does it come from? ie: in what forms?

Why is it essential/what does it do?

How much of it do we need?

Yes,visuals are good, perhaps 3 big questions marks besides WHERE, WHY HOW and start with your stick figure and end with your BB

Just a thought

[Luigi]

maybe trim the bit on carbs to save time ??

Your last line can easily be misunderstood:

"Eat a horse, train a beast, sleep with a baby and grow weed".

sorry i know its silly. couldnt resist.

when is the presentation?

[Laver]

Very good presention Laver :clap: :clap: :clap: .

Cheers g-Rat

maybe trim the bit on carbs to save time ??

Your last line can easily be misunderstood:

"Eat a horse, train a beast, sleep with a baby and grow weed".

sorry i know its silly. couldnt resist.

when is the presentation?

Yes yes very funny. LAUGH IT UP. AT MY EXPENSE.

Yeh thinking I might drop some carb stuff, its in a weeks time.

Something you could do?

Write & Draw everything on the board before you actually start (if your allowed to?). If you don't want your audience to see certain parts then stick a bit of paper over that part and take it off when your up to that point. Writing stuff up on the board may take up a bit of time...

Do you need your personal story in there? The presentation without it seems pretty good - its straight to the point and informative. In saying this, you will have a better idea of whether its needed than I do.

Seems like a good presentation though!

The end quote rounds it off nicely

Good Luck! :clap:

Wow thanks for the idea - I have asked about whether I can write some stuff up before hand hopefully they'll say yes! Would make things much smoother.

Yeh thinking I might drop the story.. as great as it was, it takes up a sizeable chunk of the presentation!

I read, I liked and I agree with maybe leaving out personal story unless of course you are a bodybuilder then I think people are always interested in how you got your physique :nod: , but all in all, BEAUTIFUL :clap: :clap: :clap:

Thx bro.

yep good presentation, I've done a hell of a lot and the first time I did one I was also advised to leave the personal story out and stick to the main points which you've mostly outlined are PROTEIN BUILDS MUSCLES and involve and engage your audience in some form or another. Make it a fun 5 mins not a tedious 5 mins

So here is another way of looking at it:

Topic: PROTEIN

Where does it come from? ie: in what forms?

Why is it essential/what does it do?

How much of it do we need?

Yes,visuals are good, perhaps 3 big questions marks besides WHERE, WHY HOW and start with your stick figure and end with your BB

Just a thought

That sounds like a complete revamp, to much hard work lol!

I might PM you bout it, sounds interesting. I'd still introduce it as about BB'ing tho rite? then go on about protein.

[musclenz]

I think you should give equal time to carbohydrates. These break down into Simple Carbs & Complex Carbs. Simple being high GI sugars, starches etc Complex being Low GI like green veges, oats, bran etc Bbers should be using more complex carbs in their diet. Carbs are equal if not more important to a BBer because they provide the first source of energy in the body for training. Thats why we consume more carbs than protein unless you are in a calorie deficient diet pre comp. Essential fats are also important for joint, body & brain function.

You could shorten "Eat like a Horse, Train like a Beast, Sleep like a Baby & Grow like a Weed " to "Train Hard, Eat Hard, F--k Hard" :grin:

[Pseudonym]

I think sharing a little personal experience is great. I'm not suggesting you tell your whole life story, but dropping in a snippet here or there is a very good idea.

For instance:

"When I started, I was a skinny 60kg. Now I'm 85kg and still growing."

(gives you a bit of credibility with the audience)

"Growing bodies need plenty to eat, and not eating enough is the most common mistake people make. I made it, and for 6 months I wondered why I wasn't growing."

(bit of humour, and emphasises your point)

See how you don't need much, but it just breaks up a lot of dry facts, and gives the audience something to relate to.

I did a similar talk for uni a couple of months ago, although I was persuading my audience that steroids aren't the evil they're made out to be. :pfft: