A Sample Bodybuilding Bulking Diet (70-75kg)

A Sample Bodybuilding Bulking Diet (70-75kg)

                                                                                                                                             Bodybuilding nutrition is more than simply eating a tonne of food. We need to takeaccount of proper science and to gain weight effectively you'll need to have a solid nutritionplan. That means eating the right foods & getting the proper amount of calories that yourbody needs to grow.Wondering what to eat to gain lean muscle?

A high protein intake is an essential part of a bodybuilder’s diet. Aim for between 1.2-1.6 grams of protein per pound of bodyweight when bulking. With each meal you should be consuming a quality protein source e.g. chicken, beef or fish. 

Carbohydrate intake should be increased to between 1.5-2 grams of carbohydrates per pound of bodyweight, whilst the amount of fats from sources such as olive oil and nuts, should be increased. Some fats are essentials for good hormonal production and so dropping fats will hinder both testosterone levels and gains.

Our mass-building diet is a sample diet for a male weighing between 70-75kg's (154-165 pounds). The quantity of food in each meal may need to be altered to fit your individual calorie requirements depend on your metabolism and activity levels. Nevertheless it serves as a guide to the sorts of food you should be eating to reach your goals:

Meal 1 – 100g Oats, 100g Blueberries & one scoop (30g) Whey Protein

Meal 2 – Turkey Steak, 250g Sweet Potato & Apple

Meal 3 – Sweet Potato Jackets Stuffed With Chicken Pesto & Quark

Meal 4 – (Pre-Workout) 75g Oats, Apple & a handful of Almonds.

Meal 5 – (Post workout) 30g Whey Protein Shake & a Banana.

Meal 6 –  1 Salmon Fillet & 150g Rice

Meal 7 – 100g Low Fat Cottage Cheese, 50g Oats & a tablespoon Natural PB.

Nutritional Information Per Daily Diet:

3186 kcals
225g Protein
374g Carbohydrates
89g Fat

How to Get a Flat Stomach & Perfect Abs in 2 to 3 Weeks

How to Get a Flat Stomach & Perfect Abs in 2 to 3 Weeks

   If you want to get a flat stomach and perfect abs fast, this article has the answer you seek. While many people believe that it takes months and even years to get the flat stomach that they dream of, this is simply a misconception. If you play your cards right, follow the right diet guidelines and do the correct workout routines, you can get an impressive flat stomach in as little as 2--3 weeks. This article will show you how.
In order to get flat abs in 2--3 weeks, you need to burn off that layer of stubborn belly fat which hides your abdominal muscles. To do so you need to invest in proper nutrition and exercise.
Nutrition
1. Avoid fried food -- All that fried oil is like a blanket of fat which goes to your belly and covers your abs.
2. Avoid sugary drinks -- All that artificial sugar is quickly converted to fat.
3. Avoid trans fats (unhealthy processed fats) -- Check each article of food that you buy in the supermarket to see whether it contains trans fats. If it does, forget about it for 2--3 weeks.
4. Avoid un-complex carbs -- white bread, regular rice, regular pasta and other pastries are full of empty calories which give you little energy and are quickly converted to fat by your body. Eat whole flour or wheat bread, whole rice, pasta made from whole wheat, and avoid useless pastries.
Fitness
1. Avoid regular cardiovascular activity -- Most people do continuous cardiovascular activity at a regular pace for a long time. This is a mistake. By doing interval cardio activity, you will burn much more fat and bring out those sexy abs.
2. Avoid doing crunches and sit-ups -- These kinds of low intensity exercises do little to develop your ab muscles. They also waste your time and you'll need to make excellent use of every minute of it in order to get a flat stomach in 2--3 weeks.
3. Avoid focused workout routines -- Invest your time in full body workouts. These kind of workouts are much more strenuous and so will burn a lot more fat from your entire body in general and your stomach in particular.
4. Avoid workout machines and gadgets -- working out with free weights or barbells is much more effective. These kinds of exercises will develop your body and cut down on your body fat much faster than workout machine exercises.
If you follow these 8 nutritional and fitness tips, you will see fast results. In 2--3 weeks, your stomach will be flatter and your abs more prominent and attractive.

How to Get Big Fast - The Forgotten Secret to Bodybuilding

How to Get Big Fast - The Forgotten Secret to Bodybuilding

                                                                                                                                                  Do you want to put on some serious size quickly? Of course you do, that's why you're here. In this article I'm going to share with you a long-lost secret to building muscle fast. If you can harness this secret, there's no telling how far it will take you.
In the 60's and 70's bodybuilding was at it's best. Guys like Arnold Schwarzenegger and Frank Zane ruled the scene with their incredible physiques and aesthetic muscle. Back then there weren't as many supplements around. Back then they couldn't rely as heavily on science to sculpt muscle. So how did these guys build their massive frames?
They did it using a secret that has long been forgotten in the bodybuilding industry. They used the the power of their mind, and more specifically, visualization to push themselves to the limit during workouts. You see, intensity is the key to building muscle.
Have you heard the saying, "The mind is more powerful than the body"? Well it's absolutely true. These guys could endure hours and hours in gym without getting tired. Without complaining. They were so focused in the gym that people often said they were like zombies.
The secret to getting big fast is training your mind for success. Arnold Schwarzenegger was one of the biggest proponents of visualizing to help create focus and intensity in the gym. He said that it was literally impossible to get big without picturing it in your head first.
The problem with bodybuilding industry is that no one is focusing on building and training the mind. They focus on creating the next big supplement. But the mind controls everything the body does. If your mind isn't into your workout, it doesn't matter what you put in your body.

Bodybuilder's Secret: Learn The Best Way To Build Muscle & Lose Fat At The Same Time

Bodybuilder's Secret: Learn The Best Way To Build Muscle & Lose Fat At The Same Time

You know, we've all heard that you can either bulk or cut, but you can't do both at the same time.
And so we believe that this is true, so we don't even try to understand how it's possible to gain muscle, lose fat and get ripped when we're working out. But it can be done, and many guys are doing it. And you know what, it's great for summer when we've got to show off our bodies!
So in this article, we're going to talk about how to bulk and cut, and get results.
We need to understand that it's going to be a combination of a good workout, with a very precise diet plan.
It takes a bit of adjustment to our diet, but when you get it, you'll find that you're able to show off your muscles, as you'll have less fat covering them all up!
But you have to do it in a specific way. Here's the scoop.
The first step is a great workout. If you're not doing this, the rest of the plan won't work.
You'd want to workout a muscle group, with good intensity every 5 to 7 days.
Some do supersets, or some list to failure over 6-15 reps, the optimal partly depends on your body type. This will stimulate your muscles to grow, yet allowing enough time for the muscle to grow between gym sessions, so you actually gain muscle bulk..
There's more that we can go on about to get bigger quicker, but we won't delve into the details here.
Now, what about the diet? Listen up as this is where you can make it or break it.
You need to have a diet that:
1. Provide enough protein to gain muscle,
2. Stimulate testosterone production,
3. Stimualtes a high metabolism, and,
4. Avoiding the wrong type of calories that cause the opposite effects to the above
But how's this done?
Here are the 5 steps in your diet to start this process today:
1. Eat lean sources of protein. Think about foods such as egg, fish, lean chicken, and whey protein. Have a good portion of this straight after your workout.
2. Thinks about the monounsaturated fats. Why? These stimulate testosterone production. They're found in avocado, and extra virgin olive oil. Don't go overboard as they contain dense calories. Just try 2 teaspoons a day of olive oil for example.
3. Straight after your workout, have a high GI carbohydrate, such foods as honey or jam. This will satisfy your sugar fix, yes. But also it will help you absorb the protein and creatine (if you're taking this).
4. Have no high GI carbs in the evenings before bed. If you're doing this, this may be the only thing you have to do to get your body going in the right direction. Your metabolism is slowing, so no high GI carbs at this time please! It's the worse time to have it, and some guys get fat just with this one action.
5. Eat 6 meals a day, as it increases your metabolism. Many Hollywood celebrities do this, as it works. But keep the meals reasonable. Eat til you're 80% full, not excessively, and you'll feel more even during the day - no hunger pangs and no binging.

Hardgainer Diet - 6 Meals a Day For Mass

Hardgainer Diet - 6 Meals a Day For Mass

 For you to be able to bulk up correctly, it is important to have the right kind of nutrition, a proper weight lifting regiment, and ample sleep. Having a good hardgainer diet, is a crucial part of building muscle. You need to eat enough muscle building foods, and enough of it, other wise you will not put on that much muscle.
6 meals a day is plenty, as it will ensure your body has enough protein, carbs and healthy fats, to keep the body running properly.
Below is a hardgainer diet, that can be used as a general outline of what you should be eating on a daily basis.
Meal 1: 2 Packets Oatmeal, 2 Whole Eggs, Glass of Milk
Meal 2: 1 Scoop Whey Protein Powder Mixed With Milk
Meal 3: Tuna, Turkey or Ham Sandwich, Hand Full of Nuts
Meal 4: 1 Scoop Whey Protein Powder Mixed With Milk
Meal 5: Chicken or Steak, With Rice or Pasta, And Salad
Meal 6: Cottage Cheese, Plain Tuna, Or Protein Powder in Water
Consuming 6 meals each day, when on your hardgainer diet, can be tough at first, as a general rule, you should be eating three large meals, which will be your breakfast, lunch and dinner. Or meals one, three and five.
While the remaining 3 meals should supplement the larger meals, which can be a protein shake, or protein bar, basically something quick and simple. Remember, this hardgainer diet is only one example, its important to figure out your particular calorie needs, then eat either more or less depending on what you need.
The diet plan outlined above, I have used personally, to build (more or less) twenty pounds of solid muscle mass. The crucial part to any hardgainer diet, and successfully building your body is consistency. If you can make yourself to be consistent day after day, you will force your body to grow, and you will build muscle.

Get Fast Results - Tips to Successful Bodybuilding for Beginners

Get Fast Results - Tips to Successful Bodybuilding for Beginners

With so many ads and free bodybuilding regimen in magazines and the Internet, it is easy to go wrong. DO NOT use the bodybuilding regimen of professional bodybuilders when you start off.
Begin slowly. It is natural to be enthusiastic at this stage. But your body needs only 3 non-consecutive days of workout a week. To be successful, your bodybuilding regimen needs to focus on:

• The right kinds of exercises
• The right technique
• Breathing technique
• Diet

Mastering technique is the most important part of a beginner's routine. If you are doing the right exercise in the wrong way, you are wasting your time. Once you have mastered the technique, you can push your body harder and do the number of recommended reps. This way you can achieve more number of reps without having to worry about injury.
Gaining muscle mass is not just about exercising. This has to be coupled with a bodybuilding diet. Good nutrition is an important part of your muscle building program. You should ideally be having five or six small meals a day. Here are some changes you need to make:

• Cut fats
• Say 'no' to refined sugar
• Take in lots of water
• Increase your protein intake

The best time to work out is in the morning, on an empty stomach. Your body needs food after the workout because your last meal would probably have been 8-10 hours before the exercise. So, you should NEVER miss your post workout meal.
Your ideal diet should include potatoes, rice, pasta, lean red meat, egg whites, banana, turkey, cottage cheese and tuna. Natural fats like natural peanut butter, olive oil and flaxseed oil are good because they are rich in monounsaturated fats.
Warm up before you start your bodybuilding exercises. Perform all exercises through their full range of motion. Keep your movements slow and controlled. This will help keep resistance on the muscles. You may need to rest between exercises, especially in the beginning.
There are a number of exercises that you can choose from to build the body of your dreams. For the exercises to work in peak form, you need to cycle the exercises so that all the major muscles receive their fair share of resistance training. Change the sets, switch the order of body parts, choose different exercises and vary the rest time between sets.
Do not start on any supplements right away. The need for supplements comes in only after you hit a plateau - the stage when you are doing all the right things, but not seeing any results.
While bodybuilding success depends on pushing the limits, never ignore pain. Set small and achievable goals. Do not give up. Remember bodybuilding is not just about exercises, it is a lifestyle in itself.
Bodybuilding is serious business. So, the first thing you have to do is get a physical done. It is absolutely essential to ensure that all your organs are in perfect working order. A healthy heart, liver and kidneys are a must if you dream of body building success. Your hormonal balance also plays a very important part in bodybuilding.

10 protein shakes that you can make at home

10 protein shakes that you can make at home

  Cocktail number 1-For a cocktail you will need 250 ml milk, 1 banana, yogurt, 2 tablespoons honey, cereals, ice cream. Also, all mix and a blender to grind.

Cocktail number 2
- 100 g of cheese, 200 ml milk, 1 banana, a tablespoon of honey, 2-3 tablespoons of oatmeal.

Cocktail number 3
-2 Banana, 500 ml milk 100 ml cream or ice cream, a bag of vanilla sugar, a little cinnamon to taste. All the mix blender and grind

Cocktail number 4
- A glass of milk, one teaspoon of sugar, 1 egg.

Cocktail number 5
- 200 g of cottage cheese, 100 grams of yogurt, 100 g of juice, persimmons or banana.

Cocktail number 6
- 100 g of cream, 100 g cherry juice, egg white, some sugar.

Cocktail number 7
- 1 egg, 1 tablespoon honey, 1 spoon of chopped walnuts, pour a glass of buttermilk, beat with a mixer.

Cocktail number 8
-200 Grams of cottage cheese, 50 g honey, 60 g of egg powder, diluted with milk or 4-5 eggs, a spoon of sour cream. Grind the blender.

Cocktail number 9
-500 Ml milk, 250 grams of cottage cheese, 10 quail eggs, 50 grams of honey or jam, 100 grams of milk powder, 100 g sour cream, raisins, dried apricots. Grind the blender.

Cocktail number 10
-250 Ml of warm milk, 250 grams of cottage cheese, 1 tablespoon wheat germ or oat bran, 1 tablespoon of flaxseed oil.