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Bodybuilding Diet Plan, What to Eat and When

Bodybuilding is an art that calls for strong determination, will power, dedication, routine lifestyle, regular exercising, and most importantly a proper and healthy diet. Bodybuilders have always been the masters of dieting. No sport athlete other than bodybuilders has ever been able to manipulate their body the way they want.

Bodybuilders have a unique talent losing and gaining body weight, just by adjusting their diet the right way. Of course, a proper workout program is important in order to have a perfect V-shape body with bulging muscles; but equally important is your diet. Many people have the idea that not eating will help them lose weight. Though it is true, it is not a healthy way of shedding extra weight.

You will be surprised to know, you can lose weight by eating as well. But that definitely doesn't mean you can eat anything and everything you want, yet expect to reduce weight. Shedding weight and shaping your body calls for proper diet plan.

Be it maintaining a healthy body or building a physique like Arnold Schwarzenegger or Sylvester Stallone, in any case you require a proper diet plan, which will help you boost your body building process. Now that you know how important a role healthy diet plan plays in the process of bodybuilding, you may be wondering what a bodybuilding diet plan is all about. A bodybuilding diet should consist of nutritious and healthy food and in right amounts. Let's take a look at the kind of diet plan you need to follow to help you build a well-toned healthy muscular body:

1. Breakfast:
1 cup cooked non-instant oatmeal
Seven scrambled eggs (1 whole+6 or more whites)
1 cup coffee
1 glass of apple juice

2. Snack:
1 small glass of water
1 protein shake

3. Lunch:
1 can tuna fish
2 slices of wheat bread
1 spoon of sweet relish
Dash of celery-salt
1 large glass of water.

4. Snack:
1 protein shake
1 small glass of water

5. Dinner:
1 baked boneless chicken breast, or salmon steak
1 serving of brown rice
1 serving of green beans
1 large glass of water

6. Before bed:
1 protein shake
1 small glass of water

You must have noticed that all your meals have one thing in common that is water. This is because water plays a very important role in your bodybuilding diet plan. It is usually recommended to have 8-9 glasses of water every day. Water helps to boost up your body building process. Therefore, make sure you have enough water every day.

So to conclude, for a healthy and a muscular body it is very important to follow a proper diet plan. In case you are working towards building a muscular body then considering the abovementioned diet plan along with your workout program is sure to help you a great deal in achieving your goal faster than you expect. Good Luck!

You can find here a lot of free weight lifting programs, articles and routines. Find a lot of information about the bodybuilding and supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat.

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Bodybuilding Diet Plan, What to Eat and When

Motivate Yourself to Eat Healthy

Motivate Yourself to Eat Healthy

Eating healthy is something that we all know is important to our well-being yet, instead of preparing healthy meals, we stop at the drive-through or we eat packaged foods or fried foods that are high in saturated fat and carbohydrates.

If we indulged every once in awhile it probably wouldn't be that big of a deal, but too many of us indulge in these foods all the time and we are paying for it in the way of declining health and weight gain. Poor diet has even been linked to depression, so eating healthy really is important. Healthy affirmations can help your eating habit improve and can lead to a healthy lifestyle starting today!

Health Affirmations Pick up Where Will Power Leaves Off
Will power is not something that you can rely on alone when you are trying to make a positive lifestyle change. Everywhere you go there will be temptations to eat foods that aren't all that good for you and it can be hard to resist every time. Instead of relying on will power alone, strive to have the support of loved ones or a personal coach. You can also begin using positive affirmations to stay focused on your goals.

Affirmations are statements of your ideal behavior, feeling, response, and actions. You can use these health affirmations as a personal mantra to get you to where you want to be where your diet is concerned.

Your health affirmations could be something as simple as, "When I eat well, I feel well." Other people need to establish their power over food so something such as, "I have the power to choose the foods that will nourish my body. I am in control of my choices!"

As you can see, these are very straight-forward statements and when you believe in them they give you the power to change your life by making the right dietary choices. You can use your health affirmations as a sort of backup, so if your will power wanes, you'll still be able to make the right food choices between your support network and your positive affirmations!

The problem that a lot of people have when it comes to eating healthy is that we say to ourselves, "one piece won't hurt" or "I already messed up today so it doesn't matter" but these are negative thoughts that actually work against your goal to feed your body the food it needs to nourish and energize you.
When you use positive affirmations, you can avoid temptation and turn negative thoughts or thoughts of defeat into positive ones. When you use free positive affirmations or affirmations that you create yourself, you give yourself power over the temptation that you likely have never had before.

Health affirmations work, so long as you believe in them. When looking for free positive affirmations that you will use, make sure you believe them. If you can say them genuinely, you are more likely to follow through in both thoughts and actions.

Remember that even with affirmations you may not always be perfect, and that's what your support network is for. With the help of positive affirmations and your loving support system, you have the power to change your life, one food choice at a time.

Ronnie Nijmeh is an accomplished author, speaker and coach. He has been a featured expert on national television, radio, and print. Ronnie is the president and founder of ACQYR.com, an inspirational resource where you can download free wallpapers, read powerful affirmations, inspirational articles and much more. Learn more about ACQYR's free affirmations.

Article Source: http://EzineArticles.com/?expert=Ronnie_Nijmeh

Motivate Yourself to Eat Healthy

3 Quick Changes You Can Make To Radically Accelerate Your Bodybuilding Success

Achieving an amazing physique takes years. It's certainly not a feat that can be achieved overnight. You train hard in the gym, you stay disciplined in the kitchen, you use supplements wisely, and you sleep as much as you can. The results arrive slowly but surely, in the form of a body which holds more muscle, and is capable of greater strength and stamina. There are some minor aspects of your overall combination of factors which can radically speed up process in all other areas. Let's take a look at these factors.

Slow Down, Sweetie!
First of all, you need to cut back on your overall sugar intake. Whether it's a few packets of sugar in your morning tea, a red bull before a workout, or a little ice cream after a meal or three each day. The sugars your intake anytime in your day except during that post-workout anabolic window are working in a very convincing manner to dismantle your bodybuilding progress. Cut out the junk for just four weeks, and observe just how much better your look, feel and perform in the gym and everywhere else.

Spike Your "flow"
Water and fiber are the two factors that are very commonly ignored by bodybuilders who already feel they drink enough. The truth is that the activities in which they engage, coupled with the diet they use, actually create a demand for MORE fiber and water than the normal person needs. Training hard with the weights and using caffeine products, along with other supplements, dehydrates the human body in a major way. This is why bodybuilders should be drinking at least a gallon of water per day, with 1.5 to 2.0 gallons being ideal, particularly when using supplements such as creatine. Fiber should be increased, in both natural food and supplement form, to combat the distress one places upon the digestive system by consuming a pound or more of meat each day, along with protein powder, which often doesn't sit well in the gut.

It's All About The Z's
As you may already know, sleep is what we squeeze in when we're not getting busy with the rest of life. Address as many factors of your sleep pattern as possible. The number of hours, the position you choose, the style of pillow, and the darkness in the room. You need more sleep, no matter who you are!

There's a good chance that you're already doing MOST of the things right needed to gradually and consistently build a great physique. Addressing these three points - getting your sugar levels right, your digestion sped up, and your quality and quantity of sleep improved can be those final steps you need to speed up your muscle growth. Good luck!

If you want to get in the best shape of your life - you need to check out Primal Muscle. There you will find the hottest training strategies, nutrition tips, diet plans, and even custom workouts... plus you will have access to world-class sports supplements that will help you reach your goals fast... don't delay - visit the Primal Muscle Training Blog today!

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

3 Quick Changes You Can Make To Radically Accelerate Your Bodybuilding Success

How to Build Massive Muscle - The Secret to a Great Back

When you think of the Mr. Olympia contest, what usually comes to mind?
Yes, massive physiques crammed with tons of muscle, but something else too.
Massive and complete back development.

And it should, after all four of the most dominant Mr. Olympia winners of all time had serious back development.

From Arnold to Lee to Dorian and to Ronnie, all four of these champions owned backs that were far ahead of their competitors.

O.K.
So how can you go about building a back like these champions-one that is massive and complete from top to bottom?

Read on to find out how.

SIMPLE IS BEST
One of the reasons, I feel people do not make as many gains as they should, is because they complicate things.

Bodybuilders feel they need tons of exercises in order for things to go right in the gym.
Not true.

THE BACK ONE TWO PUNCH
After a good a warm-up bust out as many sets as you can of either chins or pull-ups-you can alternate between the two if you would like.

Then move on over and do five sets of five on either barbell bent over rows with an over hand grip or with an under hand grip.

Again, like with the chins and pull-ups, feel free to alternate between the two at every other workout as each version works the back slightly differently--just what you want.

A COUPLE OF POINTS
I know some people might be saying, what if you cannot do very many chins with an overhand grip.
No problem.

Just work on doing one or two more at every other workout and before you know it you will be able to do sets of ten to twelve reps in good form-and your back will show it.

Also, some might think that with just two exercises-four if you count the different grips-this cannot be enough.

True, but again, I feel most people over-complicate things.

Do yourself a favor give this routine a try for a couple of months, provided you are working it hard, and then if you feel you need more you can start adding in exercises like dead lifts and the like.

Lastly, once you get used to the rows, feel free to mix up the rep ranges at each workout-for example at one you can do the five sets of five and then at another you can do sets of eight to twelve and at yet another you can try sets of twenty reps.

Each rep range will work the muscles a bit differently so it is a good thing to mix it up.

CONCLUSION
I know the above routine looks overly basic, but trust me, if you really put your head down and work the exercises hard your back will start to develop in ways you never thought possible.

GO HARD

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Article Source: http://EzineArticles.com/?expert=Eric_Duval

How to Build Massive Muscle - The Secret to a Great Back

How to Gain Muscle for Hard Gainers - You Must Eat More

Actually, the title of this article should have been, hard gainers you must always strive to eat more-or even-you must force your self to eat more.

The reason I say this is because most (and again there are ALWAYS exceptions) hard gainers have small appetites and fast metabolisms.

This lack of appetite is compounded by the fact that they feel they are stuffing themselves-and in truth they probably really do feel this way-but it is still not a lot of food.

LIQUID MEALS
O.K. Some of you might be thinking, not protein shakes-I thought that solid food was better.
In most cases it is, but again, you must adapt to the situation, as it is a lot easier for a hard gainer with little to no appetite to drink a protein shake then it is from him/her to eat a couple of chicken breasts.
Think about it, one-or two scoops of a high quality whey protein powder along with some natural peanut butter blended in will provide plenty of good quality protein and healthy fats-and it only takes minutes to prepare and drink.

Compare this to having to cook up (even if it is in the microwave) some chicken breasts and then having to sit down and eat them-because to a young man or woman with a small appetite two chicken breasts can look to be simply a gigantic amount of food-man I wish I had this problem!

WHAT ABOUT WEIGHT GAINERS
Some of you might be thinking, why not simply use a weight gainer instead of a straight whey protein shake? Good question.

First, I really do not think that there are many high quality weight gainers out there.
Second, when you use a high quality whey protein shake as your base, you are free to add to it whatever you like, from the above natural peanut butter, to almond butter, to a banana.
Remember the better you eat the better you will look.

A POINT
Most hard gainers think they have to stuff themselves-nothing could be further from the truth. Carry several shakers filled with a high quality whey protein with you throughout the day and have one every two hours or so.

When you do have time to sit down to a real food meal, again do not stuff yourself, just work at eating a little bit more every couple of days or so. You will see, gradually, your ability to eat more will increase and when you combine this with hard and heavy training- good things will result.

CONCLUSION
For the hard gainer with a fast metabolism and no appetite to speak of, putting on weight can seem almost impossible.

But I know if you follow the advice above, you will find your appetite and with it your weight steadily climbing.

KEEP GOING

Article Source: http://EzineArticles.com/?expert=Eric_Duval

How to Gain Muscle for Hard Gainers - You Must Eat More

How Much Fat Exactly Do We Have To Consume Daily?

How Much Fat Exactly Do We Have To Consume Daily?

Nearly all kinds of food you consume contains fat. It serves various functions in human body, one of them is to transport essential nutrients to body cells, help food digestion, and provide storage energy. That is why you still need to consume it even when you are on a diet. However, too much of anything is never a good thing. The built up fat in your body will cause some health problems.

How much fat should you consume daily?
How much fat you need to consume depends on some factors such as body weight, diet goal, body fat profile, level of activity, and your lifestyle. American Heart Association recommends that we consume it no more than 30% of our calorie needs. If you are overweight, have high cholesterol levels, or have some health problems, you are advised to consume it less than recommended amount.

Why do you need fat?
Fat is essential to support many functions in your body, such as help digestion and nutrient absorption. The amount of energy in one gram of fat (9 calorie per gram) is twice as much as the amount of energy in one gram of carbohydrate. When glycogen level is low, your body converts fat to energy. Fat is also important in the absorption of some essential nutrients like vitamin A, D, E, and K. If you don't consume enough fat then you are at risk of vitamin A, D, E, and K deficiency.

Why do you have to limit your fat intake?
The main reason you need to limit your fat intake is its high cholesterol levels. Cholesterol can clog your blood vessels which leads to heart attack, stroke, or even death. Besides, if you are overweight, you need to limit your fat intake to prevent calorie surplus. Nevertheless, you still need some amount of fat for your body to function properly. Choose good fats such as Omega 3 or omega 6 to keep you healthy.

Which kinds of fat to avoid?
Saturated fat and trans fat are in the category of bad fat. Saturated fat increase bad cholesterol levels which can lead to many health problems. Foods high in saturated fat are palm oil, coconut oil, and kernel oil. Trans fat was invented by scientist by hydrogenating liquid oil so that it has a longer shelf life and can be packaged more easily. Trans fat can be usually found in many packaged foods like microwaved popcorn and fast foods from chain restaurants like french fries.

Fat is good for you if you consume the right amount of good fats. You should consume more good fats from fruits like avocado, nuts, and oils like canola oil and olive oil. Exercise regularly to keep you healthy and burn the excess fat off your body.

Following a balanced diet and exercising regularly are the keys to a healthy lifestyle. Julian Hee is a fitness enthusiast and has started a website dedicated to bodybuilding supplements: protein powder, creatine monohydrate, meal replacement bar, glutamine, etc.

Article Source: http://EzineArticles.com/?expert=Julian_Hee

How Much Fat Exactly Do We Have To Consume Daily?

How to Properly Gain Muscle Mass the Right Way

How to Properly Gain Muscle Mass the Right Way

A lot of men want to know just how to get muscles, the problem is however that most men don't know how to go about building muscle the proper way. After long hard workouts in the gym, 5 days a week, they still do not see the gains they want to see. Often times this is when men get discouraged and can't seem to figure out just what is going wrong in their workout plan. Well, in this article, I'm going to take a look at some of the major problems that cause men not to be able to gain muscle mass.
Overtraining
This is probably the biggest issue when it comes to men not being able to put on muscle mass, they over-train. Over-training is just what it sounds like, working muscles so much they don't grow because they don't have time to repair and recover. In the gym, the key is to just stimulate the muscle and then allow the muscle proper time to recuperate and grow. That is why I suggest working muscle groups 1 time per week. A full weight workout at the gym should not take longer than 50 minutes. Anything over 50 minutes and you are really just getting into the area of over-training.
So just what should you be doing in the gym? Well in a nutshell, to gain muscle, 4 exercises per body part works great. Two warm up sets with 12 to 15 reps, two heavy sets with 6 to 8 reps and then on to the next exercise. Remember, if you are not burning between reps 6 to 8, you need to go up in weight.
Diet and Nutrition
Here's another huge area where a lot of men fail, with diet and nutrition. In order to grow properly, men you are going to have to take in some serious calories so your body can repair and grow. When you work out you are burning calories and you need to put more calories back into your body in order to repair and well you guessed it, grow!
I suggest eating 5 to 6 meals a day and adding a quality whey isolate protein supplement. So here's how you do it, if you weigh 100 pounds, you want to multiply 100 by 1.5. This gives you 150. This is the number of grams of protein you want every day. So now you divide 150 by 5 to give you 30 and that is how many grams of protein you want per meal. Do this same calculation for carbohydrates but using the number 2. So in other words, if you weight 100, you are going to be eating 200 grams of carbohydrates per day.
If you continue to eat consistently and take in the proper amount of calories, and the right calories like protein and complex carbs, you won't have any other choice but to grow muscle mass!
Consistency
Here's a huge problem that we all tend to have with everything we try to do, consistency. In order to really grow muscle mass and make significant gains, you are going to need to stay consistent. This means no skipping workouts and no skipping meals. When you skip workouts and skip meals you can definitely expect to not see any significant gains. The key to gaining muscle mass is consistently doing a number of things over and over.

Check out the answer to the question of, " How to get muscles?" Take a look at the workout plan that took me from 120 to 200 pounds! This workout will help you definitely gain muscle mass the right way!

Article Source: http://EzineArticles.com/?expert=Elvis_Jackson_Jr.

How to Properly Gain Muscle Mass the Right Way