Body Building Foods - Tips For Picking The Right Bodybuilding Diet For Maximum Muscle Gains

By Darin Sewell 

The right bodybuilding diet is critical to your success as a weight lifter and bodybuilder. The correct diet not only allows your body to repair the damage done by lifting weights and grow new muscle but also stay lean and muscular at the same time.

The problem with the traditional way of eating to accomplish these goals are that they are normally boring and the food is bland and hard to eat making staying on your nutrition plan difficult, so what is a serious strength athlete to do!

First You Need To Avoid Bland Foods
The first step is you have to make your meals enjoyable and something you can look forward to and not force yourself to eat. Look I do not care what your will power and dedication levels are if you try and live on chicken breast and brown rice you will go nuts and eventually go off your diet.

Realize Boring Foods Hurt Progress
This inconsistency will set you back and the pattern will repeat it self over and over and you will never make serious gains! I know this may seem hard but you need to alter your sources of proteins and carbohydrates and use them to make good anabolic meals!

First off the average bodybuilder and weight lifter goes right to the boring old standbys for protein and carbs without realizing the huge amount of alternatives that work just as well. These standbys are normally chicken breast and eggs with brown rice for carbs

Make Your Meals Exciting Again
Imagine if you will instead of sitting down to chicken and brown rice again tonight you sat down to a bison burger on a whole grain bun! Or what about baked fish with a three bean salad? Sounds a lot better doesn't it! Well lets look at some alternative sources of protein below

Good Sources Of Protein That Are Enjoyable To Eat!

• Bison
• Salmon
• Turkey
• Cornish Hen
• Ground Sirloin
• Lean Cuts Of Red Meat
• Pork Tenderloin
• Veal Cutlet

This is just a short list but as you can see there is quite a bit more available to you then just plain chicken and eggs to get your protein. The nice thing about the variety above is that you can make a lot of different dishes with them. This variety can keep your meals fun to eat and muscle building as well!

But What About Carbohydrates
No protein source will do the job of building muscle by itself, to get the fuels yo need for your workouts you need complex carbohydrates. Without the proper amount of good carbohydrates your body will start using the protein you need for muscle growth as fuel. So what are some good sources of complex carbohydrates?

Good Complex Carbohydrate Sources

• Whole Grain Bread
• High Fiber Breakfast Cereals
• Kidney Beans
• Navy Beans
• Lima Beans
• Wheat Based Pasta
• Oatmeal With Fruit
• Nuts and Edible Seeds
• Wild Rice

Combining These foods In To Delicious Recipes Is Easy
Just telling you what these foods are is good but you need to learn to prepare them into meals that are both delicious and nutritionally balanced. To do this I recommend you grab a good Anabolic Cookbook. On my blog I have reviewed one that has over 200 Easy to prepare delicious meals that will help sky rocket your strength and mass. Check it out at http://www.getmusclemassfast.com.

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

Essential 6 Pack Ab Training Techniques

By Aaron McCloud 

These 6 pack abs training techniques will get you ripped faster. With just a few simple changes to your workouts and eating, you'll start looking much hotter. That' simple.

Don't Do Abs!
Don't work your abs?! Yes, this'll actually help you get your abs faster.

See, getting ripped abs doesn't have a lot to do with how big your abdominal muscles are. It hinges more on how little body fat you have.

So skip the work on your abs and spend the bulk of your time planning your diet. A well planned diet to cut fat will do way more for your abs than any amount of crunches or curls.

Get The Right Body Fat Percentage
Like I said before, having ripped abs is all about having a low body fat percentage. That's it.
See, when guys get down below 10% body fat, and ladies get down below 17%, they'll begin to be able to see their abs. That's the long and the short of it.

So if you can't see your abs right now - drop some fat! If you're serious about getting ripped, (1) measure your current body fat percentage and (2) then lose fat and track your progress.

Measure, diet, track yourself, measure, diet, track yourself... It might seem boring, but it's actually the winning formula.

Lift Heavy Stuff
Lift heavy stuff. For most of us, this means weights like barbells and dumbbells. Why? They work!
Barbells and dumbbells will build up your major muscles, which is what you want to do in addition to losing fat. You can cut lots of fat off and you'll look 'ripped', but more muscle will make you look even more ripped.

Also, heavy lifts will work your abs in addition to your big muscle work. Lifts like the standing barbell press not only work to strengthen your arms and shoulders, but also strengthen your abs and all your supporting muscles.

So, lift big and heavy!

Add Some Cardio
Do some cardio to burn off your fat. Not a ton, mind you, but 30 minutes of extra running a few times a week will really help you. And sprinting is great too.

And even just a few days a week is fine. It's just another way to increase the number of calories you're burning.

But...
Don't get carried away with cardio. It is great for burning some extra calories, but if you burn too many calories too quickly, you'll start losing lots of muscle instead of fat.

You can only lose about 1 to 1.5 pounds of weight a week that's fat. Beyond that, about half the weight you lose will be fat, and half will be your valuable and hard-won muscle.
1.5 Pounds of fat a week is fine.

Drink Tea, Coffee, and Water
OK, both tea and coffee contain caffeine, which will not only keep you alert and active, but also help mobilize fatty acids from you fat tissue. Meaning, they'll help you lose fat.

Tea, especially green tea, is great for fat loss for reasons beyond just its caffeine content. It's very intriguing, and you don't need to understand the biochemistry behind how it works- just drink green tea.

So just use these five 6 pack ab training techniques and you'll start getting ripped - fast! They aren't big changes, but together they'll speed up your progress.

If you want 6 pack ab training techniques, check out this info on abdominal muscle anatomy, and learn how you can even get 8 pack abs. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

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

Best Tips to Gain Muscle Mass

 

By Chris G Pap 

People, who have no relation to sports at all, are aware that the best way to gain mass is to sit around all day, burn minimum calories and eat all kinds of junk food. This is one way to gain mass and increase your weight. Let's say the easy way. Is this what we want? A body full of fat without exercise following an unhealthy way of living? Of course not.

When it comes to weightlifting, bodybuilding and sports in general, gaining mass means increasing your body-weight and in the same time increase lean muscle percentage. Increasing your muscle mass will make you feel stronger, healthier and more confident since your whole appearance will change dramatically. To avoid any misunderstanding gaining muscle mass doesn't mean you will end up looking like the bodybuilding professionals you see on the magazine covers. You will be witnessing your own improvement day by day and you can regulate the progress you make.

So, I have listed five simple rules to follow, which will help you achieve your goals:

1) Work on Your Strength
Before starting your muscle gain plan, make sure you have spent a couple of months working on strength training routines and cardiovascular exercise. The higher your strength levels are the more you can lift allowing you to add pure muscle mass.

2) Physique
Cardiovascular is also crucial at this phase since you need endurance for the heavy workload that lies ahead of you. Cardio creates new blood vessels allowing more blood inside the muscle cells triggering muscle growth.

3) Weight Gainers
You will need lots of extra quality calories, sourcing from carbohydrates and proteins. This can be provided from a weight gainer. There is a great variety to choose from in the market. Take your time and research in order to find the best weight gainer that suits you.

4) Maximum Weight and Minimum Reps
I will suggest a mass gain workout routine in a next article of mine, but until then you should keep in mind that you must work with maximum weight around 80 percent of your maximum lift and reduce your reps at three to four tops. This way you will pump your muscles and force your body to create new muscle fibers in order to support your workload.

5) Minimize Cardiovascular and Abs Training
Cardiovascular and abs training is not your priority at this phase. Reduce your cardio pace to medium and train your abs no more than twice a week. Don't worry. You will have the opportunity to work on them while you get ripped after the mass gaining period.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition. http://www.strengthtrainingmuscle.com

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

Different Weight Benches and Weights

By Jose Fuentes

A weight bench and weights are sold separately most of the times although some companies selling weight benches now offer free trial weights for the fitness beginner. Different types of weight benches utilize different kinds of weights while some weight benches do not use any weights at all. Abdominal weight benches, for example, do not use weights as the person utilizes the bench's inclined plain and his own body weight to build resistance as he performs crunches on the inclined plain.

There are different types of weights which one can use for strengthening and toning a set of muscles. All these kinds can be split into two types: Free weights and weights machines. Free weights are any sort of gym accessory such as dumb bells or barbells which are not constrained to an equipment and are actually portable. Weights machine is an apparatus wherein they are affixed to it (by cables, for example) and are not portable. Examples of weight machines are cable operated, where one pulls on a bar with a cable attached to it and the weights are at the other end.

Free versions are more versatile and easier to use as they are not constrained to one equipment and one purpose. They are cheaper, too. It often utilize the body's natural movement whereas with a machines, they are just constricted to one movement. A hundred different exercises can be done with just a few pieces of free weights.

The perfect type of weight benches to use when you plan on using free weights is the flat bench. You can do many types of positions while weight lifting when using flat benches. You can lie supine as you lift barbells. You can sit on one side while your elbows are propped on your knees while lifting dumb bells. You can stand on one side with one leg kneeling on it and one hand palm down while lifting dumb bells with the other.

Another equipment to use free weights on is the preacher curl bench. The preacher curl bench has an inclined table facing opposite the fitness enthusiast. He drapes his arms over the table and rests on them as he lifts weights. This position is perfect in isolating the biceps and you can use it to its full potential while weight lifting.

Choosing the right combination of weight benches and weights can help a person stay fit and in shape. Different sets of combination adhere to different body types and different weight training goals. If you are just a beginner, you can start with a flat bench and several rubber encased weights (so it won't chip off nor scratch the floor when you accidentally drop it). For advanced users, one can get preacher curl tables and a heavy duty barbell.

I always wanted to stay fit that's why I always go for a healthy diet and healthy lifestyle and part of it is to do my routine exercises. I have my home gym and I love to invest in durable cheap weights benches that are available in the market. I also have a couple of folding weight benches that I found to be useful in my exercises.

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

5 Bodybuilding Tips and Tricks That Work

By Aaron McCloud 

Here's 5 bodybuilding tips and tricks that will help you build your body faster. True, you can put on muscle without using these idea. But why make it hard on yourself?

1. Go Big To Little
Start your workout with big lifts. Squats, bench presses, standing presses, and deadlifts - the good stuff!

Then, if you need to and have the time, use smaller lifts to specialize your body. Maybe use bicep curls (even though I hate them myself) if you want your biceps bigger. Or other smaller lifts to focus on body parts that you want improved.

My main point is that you should do the lifts that give you the most bang for your buck, time wise and energy wise, first. Then move on the exercises that will take more energy for less returns. Make your time count.

2. Want More Muscle? Eat Before You Workout!
OK, you've probably heard that eating right after your workout is important. And there's more than a grain of truth to that. But eating before you workout is even better!

Here's one of the important things that happens when you eat. You're giving your body the fuel and materials it needs to build your body up bigger and stronger. That means that as soon as you damage your muscles by lifting weights, you've got protein and food already digesting - giving your body the ability to start immediately building new muscle.

3. Count Your Calories
Want to put on weight, as muscle? Eat more.
Lose weight, as fat? Eat less.

These are the basics. Now if you want to be certain about your weight loss, or stay good while just gaining muscle, count your calories to make sure you're eating exactly the right amount.
It is a pain in the ass, but... It works. End of story.

4. Don't Whine About Your Setbacks or Your Genetics
These days, everybody seems to be focused on why they can't reach their goals. "I have bad genetics," or, "I don't have the time," or whatever.

If you really want it badly enough, you'll find the time. You'll find the time to work hard, really find out everything you need to know, and work around the setbacks in your life.

Everybody has stuff that doesn't go as planned. Everybody has family obligation and work and 10,000 reasons to not get their workout done.

But some people get to the gym and make progress. And others just don't. Which will you be?

5. Find A Routine That Works, And Stick With It
Lastly, when you find a routine that works for you and that's giving your results, stick with it! Do not change anything!

I meet so many people who say, "Well, my routine is working, but I want to get results faster so I...". If you're getting consistent results, don't do anything different. Really.

In the beginning virtually anything works, but as you lift longer and longer it becomes harder and harder to put on more muscle. If you're making progress, don't risk shooting yourself in the foot by changing things up. Keep on keeping on, and you'll reach your goals.

If you want more bodybuilding info, check out these bodybuilding routines that work, and this info about your own personal bodybuilding genetics. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

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

what you should learn about bodybuilding nutrition

 what you should learn about bodybuilding nutrition


In bodybuilding nutrition is just as necessary if less necessary than the hard work it self. Anyone who is serious about his body and needs to create correct gains, ought to view his body as a building. you cannot build a building if you don't have bricks or cement. even if you have thousands of employees who are willing and are prepared to build .


I have seen and that i am certain you have seen similarly, people who move to the gym and put in so much hard work then instantly go and eat trash or maybe do the full opposite and starve themselves. you need to be informed and disciplined when it comes to bodybuilding nutrition.

1.Eat a large and complete breakfast with an outsized quantity of carbohydrates and protein. this can help to hurry up your metabolism and provides you sustained energy throughout the day. i know the majority skip breakfast owing to a busy schedule however the power of a good breakfast goes an extended means in your path to healthy living.

2. Drink lots of water shoot for about eight full glasses per day. Flooding the muscles with water permits them to soak up more nutrients and thus build muscle at a quicker rate.


3. Eat meals consistently each 2-3 hours to permit a consistent offer of protein to feed your muscles. Meals like chicken, salmon, steak, potatoes, veggies are all nice decisions and make certain to cook in advance.

4.Develop good pre/post workout nutrition with solid protein shakes. this is very important in repairing muscle tissue and can play a key role in your gains.

5. protein ought to be the focal point of your diet and every one of your meals ought to contain AN adequate quantity. Muscles want high quality protein to absorb and rebuild so don't let them go hungry.

6. Snack in a healthy manner with peanut butter, nuts, cottage cheese, canned tuna etc. put down the bag of chips and soda and have a pleasant healthy and pleasurable snack.

7.Eliminate fats and excess sugar. while this seems like a no brainer people have the insane concept that by working out they'll eat no matter they want. eating cheeseburgers and Twinkies could sound okay however the reality is fast food and sweets completely kills your diet.

Be simple on fats and sugars. and try and avoid junk food it only hurts your gains it doesn't improve it in anyway. eating healthy and feeding with discipline equals nothing however pure growth. so this is what body building nutrition is concerning.

Natural Ways To Gain Weight - Two Simple Ways To Gain More Weight

By Rob Domarkas 


In this article I would like to share with you two natural ways to gain weight quickly and easily. The fact is that to gain weight you don't need supplements, you don't need pills or powders, all you need to focus on are proven and tested principles and without wasting too much of your time let me share them with you.

Change your eating habits
It does not matter whether you want to gain or lose weight - nutrition is the single most important thing. You see, both fat loss and weight gain is all about energy in and energy out. When you are trying to lose weight you want to make sure that your daily energy output is greater than your daily energy input, whereas when you are trying to gain weight you by all means want to make sure that your daily energy input is greater than your daily energy output.

To gain weight, to make your body grow you need to give your body way more energy (calories) than it actually needs. I know that this probably sounds a little bit confusing, but all you need to do is to simply use one of the thousands of caloric calculators that are available online, figure out your caloric needs and then add extra three to five hundred calories on top of your actual caloric needs.

Start lifting weights to gain high quality lean muscle mass
When trying to gain weight you need to be really careful because if you will fail to exercise all of the extra energy that you will get from your new diet will be quickly converted into fat and instead of gaining high quality lean muscle mass you will be gaining useless body fat.

To prevent this from happening I highly recommend for you to start lifting weights. Simply start slowly and start training at least three times per week. Here are some tips for you to get started.

• Follow a body split workout plan and train large muscle groups on different days.
• During your workouts focus on big compound exercises such as barbell squats, bent over rows, deadlifts, military press and so on.
• Do no more than twelve repetition per set and never do more than four sets per exercise.
• Do no more than four exercises for large muscle groups like chest, back or legs and do no more than two exercises for smaller muscle groups like biceps or triceps.

For more information about how to gain weight check out my latest Squidoo lens about the easiest way to gain weight at http://www.squidoo.com/easiest-way-to-gain-weight

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

Men and Muscles: Fatal Attraction

 By Joanna Stevens

Muscles appeal to men like lipsticks attract women - they just have to have them and most men dedicate many gym hours building muscles. Although, it may sometimes seem quizzical for the ladies, they let their men have their way.

It is common knowledge that big-bodied men have it better than skinny guys -- power and girls. Studies show that bigger guys just have more confidence than the scrawny ones and that is why many boys are raring to hit the gym.

Furthermore, men tend to believe that because more muscle gets their way in a man's world, they also assume that muscles appeal to women the same way. Unfortunately, not all women like muscular guys.

The ways to build muscle: Exercise and Diet
Muscle Building takes dedication and understanding, people has to understand how the body works. Without the right idea on how to build muscle, the gym hours and the watchful dieting may seem pointless.

What to eat to build muscles quickly
When you are lifting weights and wanting it to happen fast, the words, "you are what you eat" matters now more than ever. In conjunction with the proper exercise, you can build more muscles by eating the right types of food and eating them more frequently unlike before.

Although, one will be quick to say that protein is what you have to eat most during this time, it would be wrong to say that it should only be the type of food to eat.

Protein is the most important food group where muscle building is concerned. In order to build muscles, you should eat a lot of high and lean protein foods.

Chicken breast
Salmon or Mackerel
Lean Beef
Eggs
Cottage cheese
Milk
Low-fat yoghurt
Whey
Walnuts or cashew
Carbohydrates may seem odd when muscle gain is concerned but actually it plays a vital role to the whole process. Carbohydrates are the main source of energy and when exercising to increase muscle mass, more carbohydrates are needed to fuel the body.

Brown Rice
Baked potatoes
Beans
Bagels
Yam
Starchy vegetables

Fats cannot be disregarded when growing muscle as it is important for metabolism. Fats enhance stamina and can allow you to train more by eliminating over training symptoms.

Avocado
Fish oil
Olive oil
Flaxseeds
Virgin coconut oil
Banana
Peanut butter

How to build muscle through exercise:
The key to gain muscles is to start your routine slowly. Even if you want to build muscles fast, you cannot rush your body to it. Shocking the body with intense workouts will just result to body pain.

1. Weight lifting: the goal of weight lifting is to increase body strength or grow muscle. The idea is that the stronger you get, the more muscle you build. Some strength training exercises that you can do are:

Squats
Bench press
Deadlift

2. Compound exercises: these are coordinated exercises that utilize several muscle groups. Such exercises build muscles quickly while also improving athleticism.
Push-ups
Bicep curls

If you want to start building muscle, find more information here: Ibuildmuscles.com

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

Top Tips on Bodybuilding Books - What You Need to Know

 By Balu Pierre

Bodybuilding books have real value to them if you find the right ones. You can take them everywhere with you and they can be great companions on your journey towards building the body of your dreams.

This article will be about what to look for in bodybuilding books as there are many books offering no real value. I have fallen intro a lot traps with marketing hype about bodybuilding books and with the result of me being disappointed and having spend money that could have been used elsewhere.

Bodybuilding Books - Tips on What to Look For
-Tip #1:
The first tip is to look for the author. Does the author have a nice physique, has he or she made the changes themselves or are they just giving advice from what they have read.

-Tip #2:
Is there a workout plan with a daily schedule on what to train on each day and does it include a plan for cutting, building mass or some combination of those.

-Tip #3:
Is there a nutrition plan explaining what to eat and what the purpose of the different foods are. And does it explain how you can combine the different foods. And it should also include a plan for building mass and a plan for losing fat and/or weight.

-Tip #4:
Does it include a how-to plan? A how-to plan is how you perform each exercise. It is very important that you work on your exercises efficiently as you want to gain as much from them as possible and squeeze as much muscle out as possible.

When you know how to work on each exercise you will avoid injuries and thereby not slow down your process on building muscle.

-Tip #5:
Is there a supplement plan on what supplements are beneficial for muscle growth. Supplements has a lot of benefits if you use the right ones and can make a change in how you perform your exercises, your energy level and how well you recover from the workouts, just to name a few.

-Tip #6:
Does the bodybuilding books you are looking at include any general tips on how to build muscle and general facts about bodybuilding. The good bodybuilding books are like your personal coach who you can ask any questions to.

Bodybuilding Books - Don't get scammed
-Tip #7:
Do the bodybuilding books you are looking at have any reviews and are there any people who have gotten results by using the tips in the books. This is a great way to separate marketing scams from real value.

These are just some of the tips you should have in the back of your head when looking for bodybuilding books or any books for that matter. Don't be scared by the tips, but rather congratulate yourself on having taken a decision to change your body because that alone is a huge step.

If you follow the above tips on bodybuilding books you will avoid falling into scams like I did when I started out. Look for bodybuilding books that you have a good feeling about and start your muscle building journey with a BANG!

Are you tired of not being able to wear the clothes you want, not feeling comfortable in your body, not liking what you see in the mirror and not being able to go to the beach? Then visit http://MuscleBuildingProgramReviewed.com to make your Dream Physique become a Reality...
Don´t waste anymore time, let me teach you how you can totally Transform your body. Visit us Now for the Best Bodybuilding Trainer.

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

Body Building Work - Do You Workout Like The Pros?

 

By Jerry Stanton 

 
Are you planning to design your own body building work out plan? Choosing the right routines is important. Make sure that you have routines for every part of your body.

Start with the Shoulders
Exercise routines for the shoulders are often overlooked. Most beginners tend to focus on the arms, abs then legs. However, a nicely shaped shoulder is also important.

Some of the best ways to shape or even enlarge your shoulders is to do dumbbell side laterals and barbell shoulder press. Front plate raise and rear delt raises (lying or sitting) would also help.
Improve Your Arms

Bigger arms are better. How could you make them bigger? It is simple just make sure you have to work out your biceps, triceps and forearms.

The biceps can get bigger by lifting barbells and doing dumbbell curls. Hammer curls and reverse curls may also help. Any routine that cause elbow flexion would improve your biceps.
When it comes to body building work, you cannot forget your triceps. You can choose to do close grip bench press. This routine stresses the triceps so much. In the world of body building, muscles grow bigger and faster as they receive more stress.

Barbell wrist curls both with the palm down and up will help you improve the forearms. This exercise routine would improve the area from the wrist to the elbow.
Improve Chest Too

There is a big difference in the chest of someone who lost weight through diet and someone who has been working out. Do some chest exercises if you do not want saggy chest.

Nothing can beat bench press for improving the pectoralis major and pectoralis minor, the two muscles that make up the chest. While you only need bench presses, you have to do all the variations. Do it on a flat bench for the middle part of chest, inclined bench for the upper chest and declined bench for the lower chest.

Tighten the Abs
Who can forget the abs when it comes to working out? The most common goal is to tighten the abs if not to build a 6-pack.

You can tighten your abdominals by doing sit ups or crunches. Side bends are also recommended for the oblique muscles. Air biking would improve the side of your rib cage.

Don't Forget Lower Back
Most of the body building work out plans usually include routines for the lower back. Hyperextension is one of the most common exercises for the lower back.

You will need a hyperextension bench. Bend forward and reach as far as possible while lying face down with your body straight and your arms crossed over your chest. Keep your back straight every time you bend.

I've prepared some powerful body building and fitness secrets for you below, enjoy!

To get cutting edge techniques in body building and getting in the best shape of your life, click here: body building work

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

The Importance of Bodybuilding Nutrition

By Chris Kennelly 


The focus upon bodybuilding nutrition is an absolute must, regardless of your level of involvement, in other words if you are a serious bodybuilder or just starting out. Some even mention that this is more important than the actual physical activities that bodybuilders do at the gym. The modern day supplement market furthermore offers a wide range of products, which can certainly add to the confusion in terms of which may be right for your specific goals and circumstances. This is where it is often times best to consult either a nutritional specialist or personal trainer at the gym, as to which specific product or products would be best in line with your objectives.

In line with specific supplements is the frequency of meals, which are recommended to be smaller portions and a number of meals spread across the day. The main benefit of this type of 'eating plan' is that helps in boosting the metabolism of the body, a key chemical reaction within the body.

The intake of protein within the bodybuilding nutrition plan is also of critical importance, based upon the fact that the protein is a source of amino acid, which for all intensive purposes are the building blocks of muscle in the body. There are a variety of sources that can be accessed in getting protein to the body, and include the likes of meat, eggs, and poultry. One of the most popular nowadays is that of the protein powders and supplements, and more specifically the whey protein supplements which have been proven to be one of the most pure and effective sources or forms of protein. Additionally these supplements have also been proven to offer the fastest rate of digestion of the protein, which make it ideal for use both prior and after workout and exercise routines.

Hydration is another key concept of bodybuilding nutrition, something which is often overlooked by the newcomer to the body and muscle building scene. This issue is important in keeping the body from dehydrating especially during those intense workouts. Additionally when drinking water specifically, this aids in the detox the process, which from an overall health and wellbeing perspective is essential.

Many of the supplements and nutrients that are specifically formulated for a solid approach to bodybuilding nutrition and the benefit of aiding within this building process are unfortunately not known for their grand taste and flavor. However this should not be the deciding factor when looking to increase mass, and eat according to your exercise routine. Consider the benefits of the nutrients and the supplements and how these will help in your goals and objectives within the training phase.

There are a number of products that are available to help with bodybuilding nutrition, such as Optimum Whey Protein, which offer one of the fastest digestible products available. Sport and Supplements offers the entire range of this brand at value added prices and great customer service.

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

Nutrition Plan The Basics

By Michael Takahashi 


Lets be honest the word "Diet" is a word most people dread to hear. Being on a healthy nutrition plan or "Diet" is the key to your goals, either gaining maintaining or losing weight. This is the first diet plan of WORKOUTNOOB, a diet plan that everyone can utilize and implement is a great start. Lets start with the first step your BMR (Basal Metabolic Rate ), For a Male of a height of 5 foot 11 inches, 220 pounds and age 25 would have a BMR of 2168.3. What does 2168.3 mean? It is how much your bodies uses to keep your weight at what it is. To loose weight you would eat a caloric deficiency of 500 which equals 1600 calories. This number may go up if you have a cardiovascular workout during your week. ( you can find more on this at BMR how do I implement it click here ) This means in order to loose weight your caloric intake should be obviously less then 2168.3, or in this case 1600.
Breakfast Sample diet.
- 1 whole egg and 2 egg whites cooked to your preference.
-1/2 cup of a lifestyle high fibre content cereal and 1 cup of 1% milk.
-250-500ml water
Snack Sample #1
- 250ml of v8 juice with 1 serving of cheese
-250-500ml water
Lunch sample diet
- Half can of Tuna, with your choice of seasoning along with 1 tomato
- 2 slices of whole grain bread.
-250-500ml water
Snack sample # 2
-2 tbsp Peanut Butter, 4 stalks celery
-250-500ml water
Dinner sample diet #1
-4-5 oz Steak or Chicken cooked to your liking
-1 cup mixed veggies
-250-500ml water
In order to meet your caloric needs you either add or subtract the basic diet plan portions. Cardiovascular training will greatly increase weight loss compiled with a nutrition plan. Now that you understand the very basics to caloric and diet needs go out there and reach your goals. If you ever need motivation check out motivation tab.

Writer for [http://www.workoutnoob.com]

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

Why 'High Calorie Meal Plans' Are Natural Bodybuilding Nutrition Nonsense

 By Scott Abbett


You see them all over the Internet - 'high calorie meal plans' purported as necessary for going from skinny runt to 'muscular he-man' with the simple application of a one-workout-per-week bodybuilding training routine. "Experts" tell you to pump heavy iron, eat every three hours, and take in 3,000 to 5,000 calories per day and, voila, those massive quantities of excess calories will miraculously be converted to slabs of powerful and shapely muscle. This simple-minded prescription is one I personally adhered to twenty years ago. The result? I ended up with more body fat than muscle and an eating addiction more intense than what it had been prior to my having official approbation by the "high priests of bodybuilding" for being a downright pig.

Do you need to "eat a lot" in order to build muscle? Are 'high calorie meal plans' a necessary component of natural bodybuilding nutrition? Or is there a low threshold to the law of diminishing return in this context: Too much food ingestion requires processing energy by the body; energy traded from the reserves necessary to undergo the muscle building recuperation process itself? If the latter is the case, then body fat accumulation might be the lesser of detriments from excess calorie consumption; the greater being a hindrance to the very muscle building progress that the under-developed natural bodybuilder is seeking.

My Bad Experience with 'High Calorie Meal Plans'
In the late eighties and early nineties, very high calorie meal plans were the rage in bodybuilding. As high as 10,000 calories-per-day consumption were being encouraged in certain bodybuilding circles. This simple-mindedly ridiculous eating protocol was the fuel behind the marketing machine that promoted "weight gainer powders" that eventually reached the excesses of packing around 1,400 calories in a single serving. Smack-center on the receiving end of those marketing messages was... uh... well... "yours truly." I was more than happy to hear that my gluttonous habits were justified by the earnest and worthwhile endeavor of building muscle and strength. Consequently, many of these high-calorie, sugar-packed "meal supplements" sat on a shelf in my pantry right next to the high-calorie foods that competed with them for space in my stomach.

Of course, I hit the weights like a madman. I did "compound exercises" (squats, bench presses, dead-lifts, T-bar rows) because these movements were supposed to make me big. Well, actually, it was the combination of these so-called "testosterone releasing exercises" and all the high-calorie healthy protein and carbohydrate foods I was consuming that had been promised to make me "big."
Did the 'high calorie meal plans' put weight on me? You bet they did. But it wasn't the kind of weight that was typically associated with bodybuilding. I managed to eventually brandish a 38-inch waistline and a tipping of the scale that exceeded 230 pounds. As if the food addiction I'd already had wasn't bad enough, now I had one that included 1,000 calorie bodybuilding smoothies and a lethargy-inducing, incessant food coma problem; not good.

An Example of Why 'High Calorie Meal Plans' don't make sense for Natural Bodybuilding Nutrition
I'll never forget an answer to a question I heard at a bodybuilding seminar back in 1990. The two-hour presentation had attendees asking personal questions of a Mr. Olympia competitor who had placed as high as second in that biggest of bodybuilding contests:

"How much muscle can you gain in a year?" asked one of the audience members.
Keep in mind - this was asked of a genetically gifted athlete who admitted to all of us that he was on regular cycles of anabolic steroids and growth hormone drugs.

"When I was in my teens, I could gain up to ten pounds of muscle per year." He answered. "Now that I'm twenty-seven, I'm lucky if I add on two pounds of muscle per year."

So with his genetics and pharmaceutical enhancement, he gained ten pounds of 'solid weight' (muscle) in a year. This was his fastest rate of muscle growth. When we divide those ten pounds of muscle per year by 365 days, we get nearly.03 pound of muscle per day.

Ask yourself: How many extra calories does it take to activate tissue recuperation for gaining.03 pound of muscle each day?

We know the formula for gaining body fat. With 3,500 calories being present in each pound of fat, a mere 500 calories above maintenance is required each day to gain a pound of body fat in a week. That's a gain of.14 pound of fat each day. If we assume we need as many calories to gain muscle as we need to gain body fat (big assumption), we can subtract.03 from.14 to get.11 and then multiply.11 by 500. This gives us 55, which we can subtract from 500 to get 445.
If we need as many calories each year to gain ten pounds of muscle as we do to gain ten pounds of fat - we'd need approximately 445 daily extra calories (above maintenance) to make it happen.
Wow... approximately four-hundred fifty calories each day? That's about half a serving of dessert at the 'Cheesecake Factory.' More nutritionally speaking, it's a small can of tuna, a half cup of oatmeal, a banana, and an apple; not exactly a 'high calorie meal plan' if you're currently maintaining your weight on a 2,000 calorie-per-day diet.

Conclusion
Energy is required of the body to digest and process the mega calories from a "high calorie meal plan." This is often wasted energy that could have otherwise been utilized to actually build some muscle. When we consume food that amounts to 3,000, 4,000, and 5,000 calorie per day "meal plans", the simple fact that muscle tissue grows at a slower pace than these calories can be utilized for their contribution to its growth makes the meal plans prescriptions for fat gain.

Twenty five years of natural bodybuilding has shown me this: Utilizing an effective muscle building schedule/routine is higher in importance for progress in "solid weight gain" (muscle) than is following a supposedly tailor-made plan of natural bodybuilding nutrition. After all, if your muscle breakdown/recuperation timing ratio is not optimal, all those well-timed bodybuilding meals will contribute little to that.03 pound-worth of recuperation needed each day. In other words: the calories could end up on your waistline while your solid flesh remains underdeveloped.
That's from a guy who's speaking from experience.

Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit http://www.hardbodysuccess.com.

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

Planning And Building A Better Body

 By Phillip L Harrison


Never has there been a better time in history of the sport of body building to join it. The sport has come a long way since its heydays of the 1970's. Body building legends like Lou Ferrigno and Arnold Schwarzenegger, blazed a trail in perfecting many of the techniques and exercises that are still being used very effectively today.

Before these body builders there was a founding generation of body builders who ushered in the world of piling up muscle in the days when it wasn't conceived of. People like, Scott Wilson, Charles Atlas and Dan Lurie. These 'founding fathers' of body building and others have invented and perfected techniques and forms of lifting as well as ideologies of nutrition and lifestyle that paved the way, so that others could benefit from using them in the gym There is no need to reinvent the wheel, it is already spinning, just jump on!

Many people have no clue about how to train or what foods to eat to maximise their efforts. It is the purpose of this article to shed some light on the basics of entering into the gargantuan world of the body builders or the elite and toned look based lifestyle of the fitness trainers. The main purpose of this article is to help you begin to make a plan that will work for you!

In beginning assembly of any routine that is going to be of benefit, simplicity is the essence that will carry them forward to the next level. The first step is to look at the goals of what is in reality achievable over the course of a few weeks. Setting these types of short term goals is the most important step on the path of body building and fitness. The notions and dreams of instantly becoming a Schwarzenegger or Lee Priest aka "the myth" should be dismissed from your immediate plans.

The truth of working out is that changes will happen to muscle structure and growth in a relatively short time, but it may not be noticeable immediately to the person who is just starting out with their new training program. Seek help in putting a plan together and a weight training schedule. Don't reinvent the wheel; there are many sources of guidance on the market place today. Weight lifting and body building and nutrition are a multibillion dollar industry each year. Subscribe to some of the magazines and fitness web sites that are out there and you will learn a lot of things about this game, very quickly.

When designing a routine, try to break it into the main basic muscle groups. The back, shoulders, legs, and chest groups, are the main ones to start with. Doing this will simplify a new persons point of reference for each group, and since our bodies don't isolate muscles in the real world, this way of thinking about muscles in terms of "the groups", facilitates a more natural look when all is said and done. Within each of the main muscle groups it will be important to train the targeted muscles. In thinking along these lines the body builder is identifying the muscle they desire to train and targeting them with a set of exercises and with purpose!

In building a proper training program that covers each of these muscle groups and yet isolates the exact muscle that the person is attempting to "hit". Some of the experts would say that it is important to not over train any muscle group; and in order to prevent this, that they should be broken out onto different training days. The idea behind this is that all of the muscle groups actually do overlap. If a person trains one series of muscles there are others in the next group that may be getting hit during the same workout. By exercising each muscle group on a different day the body builder is in fact separating and isolating the targeted muscles while allowing the other muscles to recover. In this way most of the people who utilize this type of "one day one group" system can condense their program down to a four or five days a week system.

By training two muscle groups on the same day that are not going to have an effect on each other, and by training a different muscle group the following day that also won't be over trained; the body builder is streamlining the amount of physical training time that they need to hit each group and still rest the muscles that were trained on a previous day. An example of a typical 5 day routine would be as follows.

Day one - Back and Biceps
Day two - Legs
Day three - Shoulders and Calves
Day four - Chest and Triceps
Day 5 - Repeat day one or take day off
By spreading out the training of each muscle group a longer cycle of training is achieved without over fatiguing the muscles. Although there are people who only train one muscle group per day, it isn't as efficient as the workout that allows more groups to be trained on the same day. The trick is to not over train anyone group. The feeling that not enough has been done to hit the muscle is common on one day one muscle group types of programs.

By training more groups the body exhausts it daily levels of muscular energy, and satisfaction is achieved. Try the two groups a day program before necking it back to just one group. The only exception to this rule of course is leg day. Because the leg muscles constitute the largest muscles in the body, it is important to give them their own day. Anyone who has properly trained legs on a "good day" will understand this. If they have been totally "hit" even walking down stairs becomes difficult for a few days. The above program cycle is just a suggestion, but it is a very common alteration for training in most gyms, and seems to suit the variety of training schedules most people can afford. 7 day programs just aren't feasible for people with full time jobs and families.

A combination of diet and exercise and getting enough rest and sleep will begin the new body builder on their path to the physique that they are after. By resting muscles for a day the muscle group has time to replenish its cellular energy levels and be ready for the next workout. Drinking plenty of water will hydrate the body and carry the much needed nutrients to the muscles so that they can grow. A secondary benefit to keeping the body hydrated is to wash away any lactic acid buildups that are happening to the muscles on their days off. By the time the body builder gets back to that muscle group in the four or five day period, the muscle is ready and recovered enough to begin the process all over again.

In other articles the requirements for a well thought out training program and system of nutrition that will work for each body builder will be discussed. The main thing is to become familiar with the weights and equipment in the gym that you are using, and decide how best to apply them towards a routine that will build muscle. Not all gyms have exactly the same equipment, but if the gym panders to the bigger body builders, rest assured that there is sufficient equipment to begin with!

The trick though is to stick to that "simple plan" for the first few months. The grandiose ideas that fitness and strength can be gained over the short term is a dangerous one, and should be dismissed. The use of artificial means of muscle enhancement and those short cuts that you will hear about are dangerous and harmful to your body. There truly are no shortcuts that can make your body better than simple plans and hard work. The movement of "pumping iron" was implemented by guys and girls who led the way in the world of body building, if the newbies to the world of body building read their writings over time, it will quickly become evident that many of them had tried the short cut methods with sometimes drastic results.

There Is nothing more detrimental to this life style or training programs than an injury. If a newcomer to the sport pushes the envelope to hard too fast, the resultant payoff is "time off" because it's virtually impossible to train when muscle groups are torn and health problems arise from the use of steroids and metabolic enhancements are factored in. Another truth to the world of body building and fitness is that it is not just a sport; it can be considered a lifestyle. As such it is not only a social setting where friendships and trusts can develop, but also a place where a person can feel good about their achievements and proud of overcoming the obstacles that are intrinsic to the sport of body building! Stay well, stay fit, and keep on training.

Author's Website Link:
http://www.phillipharrison.com/
Build a Better Body Links:
http://www.bodybuildingforyou.com/articles-submit/joe-czarnecki/build-stronger-core-muscles.html
http://www.athleticmusclebuilding.com/how-to-get-stronger.html

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

Build Muscle Fast - Top Bodybuilding Diet Tips

Want to get a ripped body? Then you've got to use a workout together with a good diet that is designed to build muscle. Believe it or not, not every muscle workout and diet programs are designed to give more muscle size or mass. Some are actually designed to just make you have more strength or endurance. So what do you need to do? Here are some tips:

You need to help your muscles recover
The process of building muscle is actually tearing the muscles at the microscopic level. It is when they heal that they grow bigger and bigger, especially if properly nourished with muscle enhancing foods high in protein. That is why you will see the needed results from your weight lifting routine for bodybuilding when you take rest, and have food filled with nutrients and antioxidants. This means healthy food, not junk food.

You need high protein intake
You can not build muscles fast by consuming only bread and vegetables. There needs to be foods that contain amino acids, proteins, in them. If you can you should include muscle building foods in all of your daily meals. Taking them in a little at a time , and spread out through the day will increase the rate of absorption of these foods into your body.

Have 5-6 smaller and regular meals a day
You may not get the benefits if you consume a large portion all at once. Your body cannot process all the nutrients you are taking in at just one time. Consider have many smaller meals during the day as opposed to 2 or 3 large portion meals. There are an abundance of muscle building supplements that can help you to get muscle that is rock solid in a short period of time. You may also choose to get creatine bodybuilding supplement that will help to build muscle.

Have lean proteins
Lean beef is considered to be a favorite food that is present in the diet of almost all body builders. It is estimated that around 100 grams of beef usually contains about 30 grams of protein which are of superior quality. The proteins contained in this are BV protein. It means that, when you consume 100 grams of beef, then 30 grams of protein gets absorbed in the body and this is employed for the synthesis of protein. Other sources of protein are chicken, egg, yoghurt, whey protein powder and fish.

In conclusion, take some simple steps to a bodybuilding diet in addition to your workout and you will see results soon enough. A healthy diet in addition to your fitness and weights exercises means faster results and bigger muscles, in less time. So spruce up your diet and see your results soar.

Want to gain muscle fast and see results with your training? Then use the best bodybuilding program that works, as well as a muscle building diets that will help to build muscle and get a ripped body. Find out what works, including the foods that build muscle, in this review here by Blake Johnson.

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

Bodybuilding Diet Plan - The 5 Things You Mustn't Neglect to Achieve Results Fast

 By Jeremy G. Thomas






Nutrition is the most vital component of building muscle, but is sometimes overlooked. The reality is that, you might not be able to establish new muscle tissue if your body does not get the right nutrients.

An important thing to keep in mind is that you need to consume more calories than what you would normally use daily. Although, this doesn't mean that you should lean towards eating junk food. Having a better grasp of nutrition will be necessary in order to plan meals well and ultimately build a strong physique.

The Rules of Good Nutrition

1) Having a diet which is well balanced
The three crucial nutrients that you need to have in your bodybuilding diet plan include protein, carbs, and fat. As a general rule of thumb, your daily calorie intake should come from 60% carbs, 30% protein, and 10% fat. Remember to include a number of food items within your diet from each of the food groups.

Dairy products such as milk and cheese are nutrient-dense, although it will be best to limit their intake as they are high in saturated fat and simple sugar. Vegetables and fruits on the other hand are packed with essential nutrients, and you'll require about four to six servings of these each day.
And, also beans, nuts, poultry and meats are rich in protein and are great sources of foods for building new muscle. Carb rich grains are yet another thing worth including in your body building diet plan. While, junk food still needs to be reasonably limited.

2) Have six small meals with protein
Eating more often in smaller serving sizes works best so that your body can take in all the calories you eat. Instead of having large meals for breakfast, lunch and dinner, split them up into six smaller portioned meals spread across the day. Where, Protein needs to be be added to each meal.

3) Drink lots of fresh water
A daily aim of half a gallon p/day is what you will want. A bodybuilding diet plan requires adequate water. Not only is your body made up of 70% water but it is crucial for digestion. Remember to drink around about one litre of water as you workout. This will provide enough hydration for the body.

4) Take multi-vitamin or mineral supplements
You may wish to include some essential nutrients to what you are already eating via supplements. But, realize that fruit and veggies can provide enough vitamins and minerals without the need for supplements. It's only really when there are not any fresh products available.

5) Purchase and store good food
If you aren't used to purchasing fresh food, change your habit today and include more of them in your bodybuilding diet plan. When you buy fresh meat, choose leaner cuts with less amount of fat. You can also purchase organ meat like heart and liver which are excellent sources of protein, vitamins, and minerals.

If you're not going to use the meat within two days, freeze it. Label the meat so that you will know the how old it is. When buying poultry, buy large birds, and freeze if you are not planning to use it immediately. Buy fresh and firm fish with shiny and bright skin. Refrigerate them and consume within two days. When it comes to fruits and vegetables, buy firm ones in different colors. You can refrigerate the vegetables for up to a week. But store your fruits in room temperature.

Plans for Bodybuilding Diet
Here is a sample food list which you can follow to build your muscle mass.
* Ideas for breakfast
A cup of porridge
Omelet made from egg-whites
* Ideas for lunch
Meat sandwich with salad
stirfry beef
Roast pork 21.5 pounds
* Ideas for snacks
Nuts
Carrot sticks or cherry tomatoes
To sum it up, having a good bodybuilding diet plan will keep your muscle-building goals on track and also helps to avoid junk food cravings.

To learn about more ideas for designing your own bodybuilding diet plan, make sure you visit this gaining muscle mass fast site.

Article Source: http://EzineArticles.com/?expert=Jeremy_G._Thomas

Understanding The Importance Of An Efficient Bodybuilding Nutrition Diet Plan

 By Darren Lintern

In order to accelerate the growth of body muscles all bodybuilders will need to indulge in an efficient bodybuilding nutrition diet plan. And what are the staples of a muscle building good nutrition program? Here we can explain some of the elements that indicate a useful dietary program for each bodybuilder.

Bodybuilding nutrition diet programs are necessary to generate new energy for emergence and recovery of tired muscles, as without a fine food plan, the muscles might find it difficult to build-up.
These are the characteristics of an efficacious muscle building nutritional schedule:

1) Meals ought to be in small servings but taken more frequent on a daily basis and not the common larger servings in infrequent fashion. This system allows the body to step-up its metabolism as you're feeding it more frequently in a day and therefore the body can burn fat quicker.

2) Each bodybuilding recipe ought to offer ample carbohydrates, fat and protein served in the ideal rations. One of the basics of an efficient bodybuilding nutrition diet plan is to consume meals that at least consist of approximately 20% fat, 40% carbohydrate, and 40% Protein in order to circulate nutrients equally around the body.

3) When preparing meals make certain that the calories are cycled appropriately. Body builders that follow a strict nutritional routine ought to learn that if they long for more muscle mass, then if will be necessary to consume high calorie amounts in five days and two days of consuming meals that are low in calories during a weekly period.

These are only a few of the starter points that someone exercising ought to realize in relation to suitable bodybuilding nutrition diet program. Remember to take in plenty of water daily as it will energize and adds good movement to the body system. Make sure that you aren't simply working hard at the gym but also consuming the ideal foods.

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

3 Sample Meal Plans For the Perfect Bodybuilding Diet

By Kurt Naulaerts

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1

Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel

Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 - Cup grilled veggies,
1 - Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 - 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt
There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart:
Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time.

A bodybuilding diet is useless when it's not combined with muscle building workouts. Take a look at http://www.workoutsforbigmuscles.com and discover muscle building workouts, advice on diet and supplements and multiple tips and tricks for your success.

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

Which Bodybuilding Supplements Are Right For You?

By Ricky Richter
If you want to speed up the process of bodybuilding, you might be thinking about turning to supplements such as muscle building stacks to help guide you along the path of success. On the market, there are tons of supplements that all claim to help with muscle building, from giving you the energy and power to survive intense workouts, to ones that say they can help you build muscle by hydrating your muscles every time you work out.
All of this information can be incredibly overwhelming, so it's very important to do your research before devoting any of your resources to supplements. There are a lot out there that do absolutely nothing and are a total waste of money. As a general rule of thumb, the following supplements are the ones available on the market for you to buy and they can be combines with some of the best muscle building stacks to become more effective. You can also try protein bars, drinks, and meal replacements before trying supplements in case you prefer one of those less expensive ventures.
Types of Muscle Building Supplements
Protein - Though protein is not a supplement that often comes in a pill, it's an excellent muscle building companion. Protein is abundant in amino acids, which are essential in building muscle in the body. To improve your workouts naturally, star with protein. One gram per pound of your body weight will help you with both energy and muscle building in general, and the easiest way to get this much protein is through protein rich foods such as meat, eggs, and tofu. You can also get protein supplements, but eating your protein helps your body absorb it with more ease.
Creatine - Creatine is actually created naturally in your body, and generally you do not need supplements to aid in its production. However, if you want an extra boost for your muscles, creatine might be your answer. These supplements should be cycled so that your body has a few weeks off from the dose and can adjust back to normal.
Multivitamins - These are also not thought to be supplements very often, but a good one can help build your muscles than any other over the counter bodybuilding aid. If your body lacks even a single essential mineral, it can lead to muscle strain and slow muscle gain. Taking a multivitamin every day will improve both your ability to gain muscle and your overall health.
All other supplements such as ZMA, glutamine, HMB, nitric oxide and methoxy should be researched heavily before you begin to take them as many can have unintended side effects that can damage internal organs. The best body building stacks should not do this. Remember that before you start to build muscle, you should be at a healthy weight, so exercise and diet will be something you need to watch before and even after your muscles are where you want them to be (you can use fat burning supplements if you wish to get to your goal weight a little faster). Always shop around for prices and quality, because this is time well spent ensuring you get the right dosage, supplement, and brand for yo

Bodybuilding supplements can be quite difficult to figure out because many ingredients are hard to understand and many supplement companies use proprietary labeling that mask the real ingredient amounts. Only by reading professional supplement reviews will you be able to understand what supplements are worth buying and which ones to avoid. Be sure to visit our website for top recommendations and reviews on the best creatine supplements, pre workout supplements, muscle building stacks, and much more at Nitrofatburners.com.

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

Bodybuilding Diet - 9 Step Checklist to Build Muscle Fast

By Alex Vaughn 

Creating an effective bodybuilding diet is the most essential aspect of any muscle building plan. Even if you have the best weight lifting routine known to mankind, you can forget about putting on size, you can absolutely forget about adding muscle mass if you fail to consistently follow a high quality diet plan. So hit the back button now if you're not serious about eating to gain muscle...
...Still here? Good.

Now I'll continue by laying out the 9 steps you must follow to guarantee your bodybuilding diet plan is on on-point. No extras. No frivolous BS. Just integrate these simple steps into you muscle building plan, forget about all the distracting details that you can find on the vast abyss that is the Internet; then simply add water and watch your muscles blow up like balloons.

1. Choose Your Goal. More specifically, decide on your short-term goal. Many of you reading this may want to lose fat while gaining muscle, but you will see significantly more rapid results if you focus on one goal at a time. From this point on, I am assuming your goal is to gain muscle mass.
2. Calculate Your Caloric Needs. If you remember one fact from this bodybuilding diet article, then make sure you remember this: You must consume more calories than your body burns per day if you want to gain muscle. As a starting point, consume 18 calories per pound of your bodyweight (i.e. total calories = 18 x bodyweight in lbs). You may very well need to eat more or less than this, but remember it's an estimate.
3. Calculate Protein Intake. Your muscles need protein to physically increase your muscle mass. Consume 1.0 - 1.5 grams of protein per pound of your bodyweight (i.e. grams of protein = 1.0 x bodyweight in lbs). To figure out how many calories this is, multiply your daily protein intake (in grams) by 4.
4. Calculate Fat Intake. Dietary fat plays a vital role in a laundry list of body functions, related to both general health, energy and muscle building. So don't skimp on it - And FYI, eating fatty foods does not equate to being fat. Start by eating 30% of your calories from fat. To convert calories of fat into grams of fat, divide your daily fat intake (in calories) by 9.
5. Calculate Carb Intake. Carbohydrates give you energy, but technically, your body doesn't even need them to survive (which is why we calculate carb intake last). But just because your body doesn't need carbs, it doesn't mean that you shouldn't have any. Okay, so now to calculating: You know how many total calories you need per day; and you also know how many of those calories will come from protein as well as how many will come from fat. So, to find the number of calories from carbs that you should eat per day, simply subtract protein calories and fat calories from total calories. In mathematical terms, that's: Calories from carbs = total calories - (protein calories + fat calories). To convert calories of carbs into grams of carbs, divide your daily carb intake (in calories) by 4.
6. Eat Pre- & Post-Workout. Be sure to eat meals before and after your workout. Pre-workout nutrition fuels your muscles and provides your body with energy for the ensuing workout. In simple terms, post-workout nutrition halts catabolism (the breakdown of muscle caused by weight training) and triggers anabolism (the building/re-building of muscle). For pre-workout nutrition, eat 0.25 grams of protein per pound of bodyweight as well as 0.25 grams of carbs per pound of bodyweight. For post-workout nutrition, eat 0.25 grams of protein per pound of bodyweight and between 0.25-0.5 grams of carbs per pound of bodyweight. Fats are optional for both meals. These meals can be solid, "regular" meals; or they can be liquid meals, using weight lifting supplements such as whey protein and dextrose.
7. Foods to Eat. I am a proponent of flexible dieting. It's much more productive to eat foods that you enjoy eating; restricting so-called "unhealthy" foods from your diet will make you less successful in the long term, and you'll constantly be grumpy. That said, you can't eat candy and junk food all day long without expecting to gain some hefty lard rolls on your pouch. Eating too much junk and greasy foods makes you fat because it produces a surplus of calories. So what to eat then? A large portion of your food should be common sense "healthy" foods, but never deprive yourself of a food you crave - Assuming you follow this one condition: Make sure you still hit your caloric requirements (step 2), protein intake (step 3), fat intake (step 4) and carbohydrate intake (step 5).
8. Drink Water. Water is a true life force. Everything and everyone needs it. And you, in your muscle building pursuits, need a lot of it. Although it varies between people, and there are many factors that can influence your optimal water intake requirements, most people should try to drink about 1 gallon per day of high quality H20.
9. Test & Modify. Put it into practice. Don't expect for your bodybuilding diet plan to work like a charm the first time around. You'll likely have to adjust the total calories up or down until you strike a balance. Aim for a steady rate of lean weight gain. On average, pure beginners can expect about 1-2 pounds per week (although a portion of this will be water weight). Check the mirror or take pictures; drop the calories if you start to resemble the Michelin Man. More experienced lifters will be should aim for a slower rate of weight gain (unless you want to be a fat blob) since it is more difficult to build muscle after the beginner stage.

Now take the relatively little time needed now to implement these directions and create a bodybuilding diet that actually works! Seriously. It takes a maximum of 20 minutes, but it will guarantee success in the years to come. It's the best time investment you can make.

Alex Vaughn invites you to visit http://www.myweightlifting.com, where you'll find the complete guide to creating a perfect bodybuilding diet. The site is absolutely free, and you will also be able to access a growing database of detailed weight lifting exercise tutorials, a complete guide to training, as well as supplement reviews, anatomy lessons and other valuable resources.
Are you tired of the utter BS, straight-up lies, and contradictory strength training & bodybuilding information that plagues the web? Yes? Well lucky for you, MyWeightLifting.com is here to save your day - If you're truly ready to get serious about improving your body, then visit the site and learn how to build muscle and gain strength the right way. As you begin to dwarf everyone in the gym, you'll laugh as they scratch their heads in confused amazement.

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