Bodybuilding Diet and Nutrition Advice - Bodybuilding Nutrition and Diet Basics

Introduction

A key component of the formula for bodybuilding success is nutrition. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

In this article I'll discuss the characteristics of a good bodybuilding diet and also cover the macronutrients that we need on a daily basis, as well as how much, in order to gain muscle and lose fat.

Characteristics of a Good Nutrition Program

1) It should favor smaller and frequent feedings throughout the day instead of large and infrequent ones. Why? Because when you feed your body several times a day, your metabolism increases. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!).

The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario! Therefore, in order for your program to work, you will eat between four to six meals (depending gender and goals) a day spaced out at 2 to 3 hour intervals.

2)Every meal should have carbohydrates, protein and fat in the correct ratios. Having a meal that is not balanced (for example is all carbohydrates) won't yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly. Without boring you with the effect of food on the body's biochemistry, let's just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing any carbohydrates that were not used into fat. Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for the body to absorb protein in the absence of carbohydrates. In addition, the ratios for each particular macronutrient have to be correct in order to get the results that you want. The ratio of our diet will look like the following:

40% Carbohydrates

40% Protein

20% Fats

Note that for every serving of carbohydrates, you get a serving of Protein. You can use Bill Phillips' Method of creating meals which is to count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.

3) The calories should be cycled. I strongly believe in caloric cycling as this will not allow the metabolism to get used to a certain caloric level; something that leads to stagnant results.

Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while building muscle at the same time should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15).

Note: If you build muscle and lose fat at the same time you will not gain muscle as fast as you would if you just concentrated in muscle mass. However, you get to get both goals accomplished at the same time.

People interested in body sculpting (which is moderate muscle building with enough fat loss to go down to 10% body fat for males and 12-13% for women) should alternate between two weeks of lower calories (around 2000 for men and 1200 for women) and two weeks of higher calories (around 2500 for men and 1500 for women). These caloric intakes assume a normal activity level that only includes body sculpting training. Those of you involved in activities like marathon running or heavy physical labor jobs need to adjust your calories upwards accordingly mainly in the form of carbohydrates in order to support your higher levels of activity.

What's a Diet?

While the word "diet" brings these images of pain and starvation to most people's mind, a diet is simply the food choices that you make on a daily basis. So if you eat potato chips and sodas all day long, that is your diet.

Regardless of which diet you follow, there are 3 macronutrients that are present in one way or the other in all of them. Understanding what role these nutrients play, how to obtain them, and how much to consume of them on a daily basis will lead you to the bodybuilding and fitness results you have been looking for.

Bodybuilding Nutrition Basics

There are 3 macronutrients that the human body needs in order to function properly. These macronutrients make up your bodybuilding and/or fitness diet.

1) Carbohydrates:

Carbohydrates are your body's main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:

A) On a very simplistic level, it takes the carbohydrates and either stores them in the muscle or stores them as fat (assuming that the carbohydrates are not needed for energy at the moment and assuming that both the muscles and the liver stores are full).

B) It takes the amino acids (protein) and delivers them inside the muscle cell for recovery and repair.

Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine.

Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates.

Now that we have talked about the importance of having just the right amount of carbohydrates, let's talk about which are the best sources of carbohydrates.

Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy. It is recommended that you eat mainly complex carbohydrates throughout the day except after the workout where your body needs simple carbohydrates in order to replenish its glycogen levels immediately, something that will aid faster recuperation and rebuild of the muscle. Below is a list of good sources of carbohydrates:

Complex Carbohydrates:

There are two types:

1) Starchy: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.

2) Fibrous: Broccoli (1/2 cup raw), carrots (1 cup raw), cauliflower (1/2 cup raw), green beans (1/2 cup raw), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup raw), spinach (3-1/2 cups raw), zucchini (1 cup raw). Each serving approximately equals 6 grams of carbohydrates.

Simple Carbohydrates:

Apples (1 apple), bananas (1 banana), grapefruit (1 grapefruit), grapes (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3/4 of a cup).
Each serving approximately equals 20-25 grams of carbohydrates.

2) Protein

Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.

Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat.

Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

3) Healthy Fats

All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.

There are three types of fats: Saturated, polyunsaturated, and monounsaturated.

a) Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated.

b) Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.

c) Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these type of fats as good fats.

Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil three times a day (I put them in my protein shakes).

Good sources of fat are canola oil (1 tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon), and fish oils (1 tablespoon). Each serving size contains approximately 14 grams of fat. Alternatively you can get these fats from good EFA products like Labrada's EFA Lean.

Water

Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water.

Water is good for the following reasons:

1) Over 65% of your body is composed of water (most of the muscle cell is water).

2) Water cleanses your body from toxins and pollutants that would get you sick.

3) Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes.

4) Water helps lubricate the joints.

5) When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.

6) Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.

7) Cold water increases your metabolism.

In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.

Sample Bodybuilding Diet For Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water

1 cup of egg beaters

4 caps Labrada's EFA Lean Gold

Meal 2 (9 AM)
Meal replacement packet like Labrada's Lean Body mixed with water or a protein powder like Pro V60 (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6-8 ounces of chicken, turkey, or lean fish

4 caps Labrada's EFA Lean Gold

Meal 4 (3 PM)

Same as Meal 2

Meal 5 (6 PM)

1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6-8 ounces of chicken, turkey, or lean fish

4 caps Labrada's EFA Lean Gold

Meal 6 (8 PM)

Same as Meal 2

Recommended Basic Bodybuilding Supplements For Men

(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil, extra virgin olive oil, or Labrada's EFA Lean. Also, for convenience purposes a good meal replacement like Labrada's Lean Body or a protein powder like Pro V60 is a great way to add valuable calories and nutrients to your diet.

Performance Enhancing Supplementation

(Recommended for hard training bodybuilders who want to get the most out of their program}

In addition to those basic supplements, I would also recommend Creatine and Glutamine as these two supplements offer many of the same properties as anabolic steroids (such as increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis) without the side effects as they are not hormones. In addition, Nitric Oxide boosters may be of help as well. (Note: a product that conveniently has all of these items is the Super Charge! Xtreme).

Sample Bodybuilding Diet For Women

Meal 1 (7 AM)
1/2 cup of dry oats mixed with water

1/2 cup of egg beaters

2 caps Labrada's EFA Lean Gold

Meal 2 (9 AM)

Meal replacement packet like Labrada's Lean Body for Her mixed with water or a protein powder like Pro V60 (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.

1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 3 (12 Noon)

1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6 ounces of chicken, turkey, or lean fish

2 caps Labrada's EFA Lean Gold

Meal 4 (3 PM)

Same as Meal 2

Meal 5 (6 PM)

1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6 ounces of chicken, turkey, or lean fish

2 caps Labrada's EFA Lean Gold

Meal 6 (8 PM)

Same as Meal 2

Recommended Basic Bodybuilding Supplements For Women

(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, extra Calcium (preferably calcium citrate for best absorption), 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil, extra virgin olive oil or EFA Lean Body Gold. Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet. For more information on this subject please refer to my article on Bodybuilding Supplementation Basics.

Hugo Rivera, CFT, SPN, BSCE, is a lifetime natural bodybuilder, multi-certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" which collectively have sold hundreds of thousands of copies.

What Exactly is Nitric Oxide? Why is It Such a POWERFUL Bodybuilding Supplement?

What is Nitric Oxide anyway?

The chemical compound nitric oxide is a gas with a chemical formula NO. It is an important signaling molecule in the body of mammals including humans, one of the few gaseous signaling molecules known. Nitric oxide (NO) is not nitrous oxide (N2O) or with nitrogen dioxide (NO2). (Formal definition courtesy of Wikipedia)

What is L-arginine (the key ingredient used to produce Nitric Oxide)?

L-arginine is an amino acid found in grains and fish, meats, supplements and passes through the intestine into the blood. From the blood, it enters endothelial cells, (these are the layer of cells lining the inside of the blood and lymph vessels of the heart) where it is used to produce nitric oxide.

L-arginine can be found in many foods such as meat, poultry, dairy products, and fish. The body also uses arginine to produce nitric oxide, which relaxes blood vessels. For this reason, it has been used to treat cardiovascular disorders such as heart failure, intermittent claudication, impotence, female sexual dysfunction, and interstitial cystitis. (Formal definition courtesy of Wikipedia).

It can also be used as an ergogenic aid to supplement bodybuilding and sports endeavors.

L-arginine supplements cause a delayed release of Nitric Oxide into the blood. Ed Byrd (the creator of NO 2) called this the "pHyser3" effect of creating a sustained hemodilation or blood flow in the body.

How does this help with bodybuilding?

Nitric Oxide helps with a sustained blood pump in your body. The blood vessels that deliver muscle building agents (nutrients, creatine) to your muscles are "forced open" for an extended period of time throughout the day. This means quicker recovery, enhanced muscle gains, greater strength, more endurance due to the prolonged pump NO2 provides. You know how you feel "pumped up" after a workout? Nitric oxide helps perpetuate this muscle pump effect.

Are there other health benefits to Nitric Oxide besides bodybuilding?

There is evidence that nitric oxide can prevent heart disease and stroke. The vasodilation effect nitric oxide helps protect the blood vessels from dangerous constriction. This increases the blood vessel flexibility to blood can circulate at a lower pressure. Nitric oxide may also help control platelet function, reduce artery plaque and even lower cholesterol.

Nitric oxide supplements is available at most supplement and health nutrition stores. Here are five nitric oxide products I would recommend:

-Nitrix by BSN. Nitrix has quickly gained the reputation as the world's top Nitric Oxide (NO) supplements.

-NO-xplode by BSN. NO-xplode uses both creatine and nitrix oxide to help you explode you bodybuilding regimen.

-A-AKG by Pro-line. This is perhaps the most economical priced nitric oxide supplement I could find.

-Mid-Cycle by Fizogen. Mid Cycle effectively enhances nutrient uptake, increases cell-signaling vasodilation and promotes improved muscle torque and intercellular energy levels.

-Cold Fusion by Legal Gear. This bodybuilding supplements is especially appropriate for serious athletes looking to maximize muscle gains with NO2. Cold fusion has twice as much NO per serving than any other nitric oxide product.

The Top 10 must have Bodybuilding Supplements

Muscle mass is the accumulation of the goal of most bodybuilding supplements. It also helps to burn quickly in a fast time. Today, there are a lot of bodybuilding supplements on the market, which makes confuse people of what will be best for them.

According to the study, bodybuilding supplements are commonly used by bodybuilders:

1. Protein

This type of integration is in powder form, which is a necessary element in the muscle. The consumption ofsupplements are often carried out immediately after training or join a food. There are four types of proteins:

- Serum - This is considered the most popular type of protein.

- Casein - intake of this helps in quick recovery from injury

- Soya - this type of protein includes all vital elements of amino acids.

- Egg (white part) - this is an important protein that has no milk.

2. The PLM or meal replacement products

PLM can come in two forms - Drinksmixture or in the bar. This type of bodybuilding supplement has high amounts of protein, less or no fat at all, less carbohydrates and includes different types of minerals and vitamins.

3. Creatine

This type of bodybuilding supplement provides energy to muscle cells to create "quick burst of energy." Moreover, creatine also decreases the ability of an individual to develop cellular dysfunction.

"Creatine monohydrate is the most usedbodybuilding supplement creatine category.

4. Maltodextrin

Maltodextrin is a type of complex carbohydrate that is used for a person to undergo the rigorous demands of extreme training. Although it is a type of carbohydrate, its functions are rapid degradation of the enzymatic process.

This type of integration can be added to beverages that are helpful for "post training replacement reserve carbohydrates."

5. Testosterone Booster

This type ofbodybuilding supplement is said to increase strength and increase muscle mass. However, testosterone boosters that are used for bodybuilding supplement is not recommended for young bodybuilders.

There are different types of testosterone boosters ZMA, Viral, "tribulus terrestris, Avena sativa and Red Kat.

6. Glutamine

If you want to gain "quality muscles" then glutamine is said to be known for that. In addition, glutamine is said to restore sideamino acids that have been used during training.

You can purchase glutamine as an instant powder soluble.

7. Vanadium

Vanadium is believed to increase the efficiency of carbohydrate consumption, this increase results in greater retention of nitrogen for bodybuilders.

8. Leucine

Leucine is considered an important amino acid that is widely used by bodybuilders who are undergoing hard training. With the help of leucine, glutamine levels in the bodynormalized after promoting "anti-catabolic metabolism" of muscles and strengthens the immune system.

9. Essential fatty acids

Education for All is ultimately a kind of bodybuilding supplement to help in the production of energy, burning fat, proper development of brain tissue and nerves, and the regulation of mood.

Essential fatty acids are available in two types: (1) Omega 3, which includes most of fish oils and vegetable oil, and (2) Omega 6 orMost vegetable oils.

10. Glucosamine

Glucosamine is an amino sugar type. rigorous training damaged tissue can be repaired with glucosamine. However, bodybuilders seafood-allergic should stay away from this type of bodybuilding supplement because it can trigger the allergy.

Bodybuilding Diet and nutrition advice - Fundamentals of Bodybuilding Nutrition and Dietetics

Introduction

A key component of the formula for success is the bodybuilding nutrition. Nutrition is what gives us the raw material recovery, energy and growth. Without a good diet, your dreams of achieving the ideal body will never be reached.

This article explains the features of a good diet and strength training also covers the macronutrients we need every day, and in order to gain muscle and lose fat.

Characteristics of aGood nutrition program

1) It should favor smaller and frequent meals throughout the day rather than large and infrequent. Why? Because when you feed your body several times a day, increase your metabolism. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body move to the catabolic state (a state where you lose fat and gain muscle!).

The agency believes that is hungry and starts feedingsame in muscle tissue and prepares to store calories as fat. Bad scenario! Therefore, to make the program work, you eat between meals 04/06 (depending on gender and goals) a day spaced 2-3 hourly intervals.

2) Each meal should have carbohydrates, proteins and fats in the correct proportions. Having a meal that is not balanced (for example, all carbohydrates) will not produce the desired results. Every macronutrient has to be present so that the body absorbsand use them correctly. Not bored with the effect of food on the biochemistry of the body, we say that if you only eat carbohydrates in one meal without anything else, the energy levels is blocked in about 30 minutes and your body will store any carbohydrates are not used to fat. Conversely, if you only eat protein, lack of energy and your body will not be able to transform the protein into muscle because it is difficult for the body to absorb protein in thethe absence of carbohydrates. Moreover, the coefficients of each particular macronutrient was adjusted to achieve desired results. The relationship between our diet will look like:

40% carbohydrate

40% protein

20% fat

Note that each serving of carbohydrates, you get a portion of the protein. You can use Bill Phillips Method of creating dishes that is to have a portion of carbohydrates as the amount of food the size of your fist and aportion of the protein as the amount of food the size of the palm open.

3) The calories should be recycled. I strongly believe in caloric cycling as it does not allow the metabolism gets used to a certain level of calories, which leads to stagnant results.

Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while buildingmuscles at the same time, you should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15).

Note: If you build muscle and lose fat at the same time, not gain muscle as fast as you would if you focus on muscle mass. However, it comes to achieving the two goals scored at the same time.

People interested in sculpting the body (which is the loss of muscle building with a moderate amount of fat enough to fall to 10% body fat for men and12-13% for women) should alternate between two weeks of lower calories (around 2000 men and 1200 women) and two weeks more calories (about 2500 men and 1500 women). These caloric intakes assume a normal level of activity that includes only the formation of body sculpting. Those of you who participate in activities such as marathons or heavy physical labor jobs need to adjust your calories upwards accordingly mainly in the form of carbohydrates to sustain higher levelsactivities.

What is a diet?

While the word "diet" brings these images of pain and hunger in mind most people, is simply a dietary food choices you make daily. So if you eat french fries and soft drinks throughout the day, which is your diet.

No matter what diet you follow, there are three macronutrients that are present in one form or another in all cases. Understand what the role of nutrients, how to obtain them, and how to consume in a daybase will lead to bodybuilding and fitness results you're looking for.

Bodybuilding Nutrition Basics

There are three macronutrients that the human body needs to function properly. These are the macronutrients and bodybuilding or fitness diet.

1) Carbohydrates:

Carbohydrates are the main source of energy in the body. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:

A) In a verysimplistic level, it takes carbohydrates and stored in the muscle or stores them as fat (assuming that carbohydrates are not needed for energy at the moment and assuming that both muscle and liver stores are full).

B) A need for amino acids (proteins) and carries inside the muscle cell for recovery and repair.

Most people who are overweight and are low fat / high carbohydrate diets got into that condition because you are eating too muchcarbohydrates. Too many carbohydrates cause a huge release of insulin. Too much insulin in the body, your body becomes a fat storing machine.

Therefore, it is important not to eat carbohydrates than necessary and that eating the right amount of carbohydrates.

Now that we've talked about the importance of having the right amount of carbohydrates, we talk about what are the best sources of carbohydrates.

Carbohydrates are divided intocomplex carbohydrates and simple carbohydrates. The complex carbohydrates give you energy now ("release time"), while the simple carbohydrates gives instant energy. It is recommended that you eat complex carbohydrates, mainly during the day until after the workout that your body needs simple carbohydrates to replenish its glycogen levels immediately, something that helps a faster muscle recovery and reconstruction . The following is a list of good sourcesCarbohydrates:

Complex carbohydrates:

There are two types:

1) starch, oat flour (1 cup), potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned) , peas (2 cups cooked). Each serving equals approximately 40-50 grams of carbohydrates.

2) Fibrous: Broccoli (1 / 2 cup first), carrots (1 cup first), cauliflower (1 / 2 cup first), green beans (1 / 2 cup first), lettuce (5 cups raw) , mushrooms (3 / 4 cup first), pepper (1 / 2 cup first)spinach (3-1/2 cups first), squash (1 cup raw). Each serving equals about 6 grams of carbohydrates.

Simple carbohydrates:

Grapes apples (1 apple), bananas (1 banana), grapefruit (grapefruit 1), (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3 / 4 cup).
Each serving equals approximately 20-25 grams of carbohydrates.

2) Proteins

All tissues in your body is composed of proteins (eg, muscles, hair, skin and nails). Proteins are the buildingblocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is crucial. Protein also helps increase your metabolism every time you eat by 20%! It also causes carbohydrates to free time, so just to get energy during the day.

Everyone involved in a weight training program should consume between 1 gram of protein and 1.5 grams of protein per kilo of lean body mass (meaning that if you're 100 pounds. And10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per kilo of lean body mass, as it is unnecessary and the extra protein can become fat.

Good examples of protein are eggs (I use egg substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), Turkey (cooked, skinless and boneless : 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz.) Each portion is35-40 grams of protein.

3) healthy fats

All cells in the body have some fat in them. Hormones are produced from fats. Fat also lubricate the joints. So if you eliminate the fat from your diet, your hormonal production will drop and a series of chemical reactions will stop. Your body then begins to accumulate more body fat than usual so you have enough fat to keep working. Since testosterone production is stopped, sobuilding muscle. Therefore, to have an efficient metabolism we need fat.

There are three types of fats: saturated fat, polyunsaturated and monounsaturated fats.

a fat) Saturated: Saturated fats are associated with heart disease and high cholesterol. They are found mostly in animal products. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process called hydrogenation. Hydrogenatedvegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil and palm kernel oil, often used in packaged foods and non-dairy creams are very saturated.

b) Polyunsaturated fats: Fats that do not affect cholesterol levels. Most fats in vegetable oils like corn, cotton, safflower, soybean and sunflower oil are polyunsaturated.

c) Monounsaturated Fats: Fats that have a positive effect on wellcholesterol levels. These fats are usually high in essential fatty acids may have antioxidant properties. The sources of these fats are fish oils, olive oil, canola oil, flaxseed and olive oil. We like to refer to these types of fats as good fats.

Twenty percent of calories should come from good fats. Any less than 20% and hormone production decreases. Any more than 20% and start accumulating plenty of fat. The way my fat is to take a teaspoon of flax seedOil three times a day (I put in my protein shakes).

Good sources of fat are canola oil (a tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon) and fish oil (one tablespoon). Each serving contains about 14 grams of fat. Alternatively, you can get these good fats, such as Education for All Products Labrada EFA Lean.

Water

Water is by far the most abundant substance in our body. Without water, theresurvive for long. Most people who come to me for advice on how to stay in shape, almost always underestimate the value of water.

Water is good for the following reasons:

1) Over 65% of their body is composed of water (most of the muscle cell is water).

2) Water cleanses the body of toxins and pollutants that might harm.

3) Water is necessary for all the complex chemical reactions that the body needs to perform on a daily basis. Processes such as energyproduction, muscle building and fat burning require water. The lack of water could stop all these processes.

4) Water helps lubricate joints.

5) When the outside temperature is up, water serves as coolant for the temperature of the body to where it belongs.

6) Water helps control appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time was to make like an ostrich.

7)Cold water increases metabolism.

To find out how much water your body needs a day, simply multiply the lean body mass 0.66. This would indicate how many ounces of water you need in a day.

Sample bodybuilding diet for men

Meal 1 (07:00)
1 cup dry oats mixed with water

1 cup Egg Beaters

4 caps Labrada EFA Lean Gold

Meal 2 (09:00)
Meal replacement packet like Labrada Lean is mixed with water or a protein powder like Pro V60 (withabout 40 grams of protein) mixed with 40 grams of carbohydrate in the cream of rice, flour or oatmeal.
1 tablespoon of flaxseed oil (Spectrum brand is best)

Eating 3 (12 hours)
1 cup of rice or baked potato of medium size, or 1 cup oatmeal

2 cups green beans, broccoli or any vegetable you want

6.8 grams of chicken, turkey or lean fish

4 caps Labrada EFA Lean Gold

Meal 4 (15:00)

Same as meal 2

Meal 5 (06:00)

1 cup brown rice orbaked potato of medium size, or 1 cup oatmeal

2 cups green beans, broccoli or any vegetable you want

6.8 grams of chicken, turkey or lean fish

4 caps Labrada EFA Lean Gold

Meal 6 (20:00)

Same as meal 2

Bodybuilding supplements for men recommended basic

(Essential to take)

Definitely be sure to cover at least the basics of supplementation which are a multiple vitamin and mineral formula, 3 grams of vitamin C, divided into equal threeportions during the day, 200 mcg of chromium picolinate and essential fatty acids as fish oils, flaxseed oil, extra virgin olive oil, or EFA Lean Labrada. Moreover, to facilitate the replacement of food, such as Labrada Lean Body, or a protein powder like Pro V60 is a great way to add valuable calories and nutrients to your diet.

Supplementation to improve performance

(Recommended for hard training bodybuilders who want to make the most of theirprogram}

In addition to these basic supplements, I also recommend creatine and glutamine as these two supplements offer many of the same properties as anabolic steroids (eg, increased recovery, increased strength, increased glycogen levels, the system improves immune synthesis of nitrogen above) without the side effects because they are not hormones. Furthermore, nitric oxide accelerators can help. (Note: A product that is very good all these elementsSuper Charge! Xtreme).

Sample Bodybuilding Diet For Women

Meal 1 (07:00)
1 / 2 cup dry oats mixed with water

1 / 2 cup egg beaters

2 caps Labrada EFA Lean Gold

Meal 2 (09:00)

Meal replacement packet like Labrada lean body for mixing with water or a protein powder like Pro V60 (with about 20 grams of protein) mixed with 20 grams of carbs from cream of rice, bran or oatmeal .

1 / 2 tablespoon of flaxseed oil (Spectrum brand isBest)

Eating 3 (12 hours)

1 / 2 cup brown rice, baked potato or medium size, or 1 cup oatmeal

2 cups green beans, broccoli or any vegetable you want

6 ounces of chicken, turkey or lean fish

2 caps Labrada EFA Lean Gold

Meal 4 (15:00)

Same as meal 2

Meal 5 (06:00)

1 / 2 cup brown rice, baked potato or medium size, or 1 cup oatmeal

2 cups green beans, broccoli or any vegetable you want

6 ounces of chicken,turkey or lean fish

2 caps Labrada EFA Lean Gold

Meal 6 (20:00)

Same as meal 2

Recommended basic bodybuilding supplements for women

(Essential to take)

Definitely be sure to cover at least the basics of supplementation which are a multiple vitamin and mineral formula, 3 grams of vitamin C, divided into three equal portions throughout the day, the extra calcium (preferably calcium citrate for better absorption) 200 mcg of chromium picolinate, and essential fatty acidsacids from both fish oils, flaxseed oil, extra virgin olive oil or EFA Lean Body Gold. In addition, to facilitate meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet. For more information about this topic, please refer to my article on Bodybuilding Supplementation Basics.

Hugo Rivera, CFT, SPN, the Board, life is a natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not onlyknow the theory of training and nutrition, but also applies to daily, as evidenced by the fact that he is in good shape and high awards and placements in numerous national competitive bodybuilding. It is also internationally known fitness author with a very successful franchise of books "The Body Sculpture Bibles" which collectively sold hundreds of thousands of copies.

Support the growth of muscle with the best bodybuilding diet

Being a successful producer organism is much more than getting a good workout program. Diet is also critical. If you do not eat properly and give your body the nutrients it needs to perform at full capacity, then it will not be able to fulfill their aspirations to build the body. When people hear the diet work, just think of a weight loss program, but this is just a popular use. The best bodybuilding diet is one that includes the choice ofadequate food to meet their needs.

If your intention is to increase muscle mass and create a wonderful physical, go to follow the best bodybuilding diet to provide the energy needed to perform the exercises and materials needed to repair and build muscle mass. Ideally, food intake was distributed to forty percent of proteins, carbohydrates forty percent, and the rest of the soundfat.

Carbohydrates

Carbohydrates provide the energy needed to perform the exercises to be carried out to build muscle mass. Good complex carbohydrates are needed. Foods such as oatmeal, rice, potatoes and cereals are excellent choices that are rich in carbohydrates.

Protein

The best bodybuilding diet rich in proteins that provide the building blocks for muscle repair and construction. excellent sources ofproteins are Turkey, tuna, chicken and lean red meat.

Healthy fats

healthy fats help improve brain function and also lubricate the joints. Good sources of healthy fats are flax seed oil and olive oil.

The determination of caloric intake

There is no simple formula to determine how many calories you should eat each day. Recommended calories are often published on the types of different heights and body are usually aimed atweight maintenance or weight loss allowed. For body builders, the amount of calories you should eat depends on what we're trying to do as regards the level of muscle and fat loss. The following tips can serve as guidelines.

caloric requirement varies with each individual. His normal physical activity, physical condition and level of exercise being carried out, are all factors to consider. E habit 'to recommend 10.15calories per kilogram of body weight. To lose weight, fewer calories. For weight gain, the more calories.

Do not stay with the traditional three large meals each day. Professional trainers recommend that diets bodybuilding best to divide the total caloric intake over five or six small meals throughout the day. Smaller meals more uniform dose distribution to stabilize levels of blood sugar, and ensure that the muscles receive the nutrition they need.

Focusing on a diet high in protein. The protein isthe food is not necessary for bodybuilding. Provides nitrogen for the body that is important for the synthesis of muscle. When you take the time to plan seriously the kind of diet you need for your specific needs, consult a professional dietitian or nutritionist, if possible. They can help create the best bodybuilding diet that will help ensure that your exercise program and proper diet for most of you to build a great body.

Bodybuilding Nutrition - The two most essential supplements to build muscle mass

There are a lot of bodybuilding supplements on the market promising results for extravagant. The purpose of this paper is that in truth and save money and time (research). You only need two supplements to build a solid physical, full of muscle. This protein powder and creatine monohydrate (accent on the "monohydrate).

Forget all the supplements are not tested and useless as ZMA, Tribulus terrestris, methoxyisoflavone, and so on.No work! Please stop wasting your money. It should also be aware that many of these supplements have no long-term effects applied, so that could damage your body.

Essential bodybuilding supplement # 1: Protein Powder

No protein is equal to any muscle. It s that simple. The protein is what sustains muscle growth. Protein is needed to repair damaged muscle tissue and put the body in positive nitrogen balance. If the body is notthe muscle balance positive nitrogen growth will not occur. Nitrogen is only found in proteins.

It 's very important to know that not all proteins are equal, because not all protein is a complete protein. The body needs a large amount of complete protein to build muscle. There are about 20 amino acids that form a protein, eight of them are called "essential protein" in the sense that they are created by the body and are necessary for our diet.If amino acids are not supplied through the diet, a person can fall ill.

Most are complete proteins for animal protein. excellent sources of complete proteins include growth of muscle chicken breast, turkey, fish, eggs, meat, milk and whey protein powder. protein powder whey is highly recommended not only because it is full, but because it is very easy for the body to digest and absorb. The following sources of protein are not recommendedbecause they are incomplete protein: soy, nuts, legumes and other vegetable proteins.

When you eat protein and how much?

To build muscle you need to take at least a gram of protein per kilo of body weight. After determining the amount of protein you need to consume in a day, divide this number by 5. This is the amount of protein you need to eat every two or three hours.

An essential complement to bodybuilding # 2: creatine monohydrate

Noa ton of research backing up its effectiveness and creatine at building muscle. It also proved to be very safe to consume. Most people who try creatine monohydrate have seen immediate results with it. What I do not know is that creatine has a lot of therapeutic benefits, such as reducing cholesterol levels by up to 15%!

How does creatine?

Creatine is found in the body (120 grams) asadenosine triphosphate (ATP). The ATP is the fuel for anaerobic exercise (high intensity intermittent bursts), such as weight lifting, sprinting, and tennis. The problem is that the ATP reserves of the body is easily exhausted. A supplement of creatine monohydrate is filled with stores of ATP, allowing you to lift more weight or perform more reps.

Studies have suggested that creatine can stimulate protein synthesis and better hydration of cells, is favorable to increase muscle mass is one. L 'best way to provide your body with creatine is to get creatine monohydrate powder. You can get creatine from food (salmon, beef), but it would be difficult to get adequate amounts necessary to build muscle.

There are many forms of creatine on the market today, but none of them is recommended, except for creatine monohydrate powder. And 'cheap, safe and effective. Do not mess with citrate, phosphate and ethylester forms. They do not work.

Some experts say there's five days to do the loading phase, however, you should do. Many people have noticed a significant difference when you do a loading phase, to do so. The loading phase consists of five grams of creatine consumed four times a day for five days. After the loading phase is complete, just take five grams a day.

Summary

- There are two essential supplements to build muscle mass, protein powder and creatine monohydrate (powder).
- Protein is the only way to get your body in positive nitrogen balance (anabolic state).
- The best sources of protein are chicken, turkey, fish, eggs, meat, milk and whey protein powder.
- Plant proteins are incomplete proteins, so it will not help build muscle tissue.
- Eat a gram of protein per kilo of body weight.
-> Creatine Monohydrate has been scientifically proven to be effective in promoting muscle growth.
- Creatine ATP fills its stores, allowing you to lift more weight or perform more reps.
- Only in the form of creatine monohydrate powder is recommended.
- It is advisable to go through the loading phase with creatine, which is to consume five grams of creatine, four times a day for five days.

Bodybuilding health supplements

A supplement is a product that contains nutritional ingredients meant for addition to the normal diet. These ingredients may include extra nutritional minerals, vitamins, vegetables, herbs, amino acids, organ tissues, metabolites and glandular. Bodybuilding supplements are usually helps catalyze the process of building muscle mass. bodybuilding supplement containing vitamin A, B, vitamin A and B12, vitamin C, vitamin D, E and K, minerals that are rich in iron, copper, magnesium, calcium,iodine and zinc, which supports bone strength. There are many supplements cheap bodybuilding supplements like protein, creatine bodybuilding supplements on the market. Losing weight is possible with loss supplement weight.

The protein has many health benefits the body and if your body does not get enough protein from other sources, such as food, then a protein supplement is a good substitute. The best protein supplement to help achieve the desired result should be low in fatand low sugar content. whey protein supplements are safe and used casually by people for an additional method of antioxidant intake to bodybuilders with a conscious effort of weight gain. There are many protein supplements such as protein powder, whey Pharma, Dymatize Super Mega Gainer, cheap protein powder, and more.

Pharma Whey has been a favorite | whey protein shakes with the monster of preferred customers, and for good reason. A perfect balance between taste, quality, nutrition andvalue to our best selling whey Pharma whey protein powder. The bioavailability of ultra-high whey protein isolate (WPI) providing the synthesis of proteins and in the same way to flash large amounts of whey protein concentrate (WPC) to provide immune system benefits and a creamy taste great Pharma Whey offers the ultimate in whey technology.

Dymatize Super Mega Gainer contains very high levels of amino acids anti-catabolic branched chain. These branched chain amino acids are an excellentextra muscular energy source which may be depleted during intense training. Dymatize Super Mega Gainer is a high quality and highly efficient source of protein. Dymatize Super Mega Gainer will help provide maximum nitrogen retention, cell repair and protein synthesis. For the ultimate in high quality weight gainers try Dymatize Super Mega Gainer.

The supplements are not only used for weight gain is to reduce weight loss supplements weight. weight loss supplements are in fact ablend of natural ingredients and chemical components of both natural and safe for affect most of our excess weight. weight loss supplements contain ingredients that CLA is conjugated linoleic acid. CLA helps reduce fat. weight loss supplements are considered safe and effective as possible when used properly and correctly. Thus, the loss supplements are a healthy weight for you to make weight loss faster and easier.