Inevitably there’s a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it. In fact, some sites show ‘studies’ that soy protein and soy products can be detrimental to your health. And while it’s true that early claims of soy wonders might not be entirely true, there’s also myth that soy protein is bad.

First off, there’s a concept called the Biological Value Scale that was developed to measure the quality of specific proteins. It basically rates how efficiently your body will use a given protein source. The higher the BV (biological value), the more amino acids and nitrogen your body is retaining from the foods you eat. In sum, it becomes a way to measure the potential for quality muscle growth and strength.

There was a time when egg whites were at the top of the BV with a score of around 100. Since then, whey proteins have toped out the scales around 106-159 BV. This means that whey protein is better used for quality muscle growth.

But first a warning!

This doesn’t mean that all you would utilize is whey protein for all your needs. Many times bodybuilders will use a variety of proteins depending on the BV and the times of day and if they just finished a workout.

Let me explain… Your protein needs in the morning are different then the middle of the day and are different again AFTER a workout and again different before bed.

All this means is that no one protein is the best for any given time. But before I get lost… let me show you the biological value scale in a simple form.

Type of Protein :: Biological Value Rating

Whey: 106-159 Egg: 100 Cow’s Milk: 91 Fish: 83 Casein: 80 Beef: 80 Chicken: 79 Soy: 74 Wheat Gluten: 54 Kidney Beans: 49

For all these reasons, you can and should see that soy protein is listed lower. That just means it’s not the most anabolic of proteins for optimal muscle growth.

But don’t get me wrong…

This doesn’t mean you shouldn’t eat soy protein if you enjoy it. It simply means that barring any religious beliefs or personal preferences, soy would not be the ideal protein source for enhanced muscle gains. This doesn’t mean you cannot have it or that it’s bad for you.

In fact, let’s continue on with a little example.

John Q. Public 13% body fat 184 lbs 160 lbs of LBM (lean body mass)

For simplification we’ll just say that for every LB of LBM (pound of lean body mass) John wants to get 1 g of protein.

John should be consuming 160 g of protein a day.

Here’s where the myth and some problems come into play! Read carefully.

If you get a vast amount of your protein from less BV sources then optimal (beans, soy) you will not prime your muscles for optimal anabolic growth. John shouldn’t be getting 150+ grams of soy protein a day IF he wants to create the most muscle mass and he has no personal reasons not to use better quality sources.

John also won’t be in jeopardy of losing muscle or wasting his efforts if he ingests small quantities of soy proteins because he likes them. Having soy in his cereal is not going to make a difference.

The myth that soy will cause men to produce estrogen is when VAST quantities are ingested. Far beyond what any rational person would want to do on a prolonged basis.

A bodybuilder that has soy will not feel any differences, be any less anabolic then another person who does not consume soy at all.

Fact: A long-term metabolic balance study in young men to assess the nutritional quality of an isolated soy protein and beef proteins (VR Young, A Wayler, C Garza, FH Steinke, E Murray, WM Rand, and NS Scrimshaw) was published in 1984 by the American Journal of Clinical Nutrition. Am. J. Clinical Nutrition, Jan 1984; 39: 8 – 15.

After 84 days of two groups, one totally isolated soy protein and the other on beef proteins, found a conclusion that:

“Body cell mass measurements did not reveal any deterioration in protein nutritional status. These observations confirm the prediction, derived from previous short-term nitrogen balance studies, that the nutritional quality of isolated soy protein is high and that this plant protein can serve as the sole source of essential amino acids and nitrogen for protein maintenance in adults.”

So let me summarize and review…

Soy is not the most biological available source for optimal anabolic muscle growth. If you were to finish a workout, you would want to ingest some high quality whey protein vs. soy proteins. However, simply having soy doesn’t mean it’s bad for bodybuilding unless you are getting a majority of your protein from soy products. Then it’s not optimal. You’d also need to ingest quite a bit on a daily basis for any negative effects of soy to manifest (specifically aimed at males in this sentence).

Copyright 2006 Marc David

The information available online today about ‘Whey’ is confusing and contradictory from one page to the next. Bodybuilding and fitness lifestyle people often walk away from whey before understanding how appropriate whey bars can be to their overall body-beautiful diet routines.

All about: ‘…eating your curds and whey.’

First, understand that whey is a dairy product that is not appropriate for vegans, strict vegetarians, or for those with dairy product allergies. Whey alternative products exist, and are often made from pea or hemp proteins. These products can take the place of whey, but often act in an inferior manner to the true whey product offerings.

Myths abound on the internet about the long-term use of whey leading to kidney malfunction or osteoporosis. Kidney or bone problems associated with excessive protein intakes are not referring to the protein derived from whey. Whey proteins are some of the easiest proteins digested and absorbed by the human body. This quick action effect is one reason why bodybuilding and fitness lifestyle enthusiasts enjoy whey bars while training.

When bodybuilding, it is not unusual for individuals to need an extra 500 calories per day in order to produce desired muscle growth. Caloric concerns revolve around adequate protein intakes as fuel for muscle regeneration and growth. Muscles use amino acids that are found in proteins to grow mass. With whey protein so easily absorbed, those who use whey bars have an easier time in regulating their necessary protein-based diet concerns.

Amino acids are split into groups called chains and while other foods can supply amino acids to the body, whey bars have the ability to supply more than one kind of chain that is easily absorbed and used towards supplying the body with muscle building ability coupled with some natural illness immunity factors. Amino acids from sources other than whey do not always provide the desirable illness immunity benefits.

Beyond muscle building and immunity factors, whey bars also have a nice hidden benefit for those immersed into daily rigorous physical fitness routines. Whey acts as a natural pain killer. It is a well known fact that pain is inevitable while participating in vigorous fitness routines, while suffering from that pain is always optional.

How to find the good whey bars on the market today.

Not all whey bars and supplements are created as equals. Many of the protein bars on the marketplace today are loaded down with additives and sugars that detract from the nutritional standards that the bars are supposed to provide. Bodybuilders have found that the Labrada Protein Bars that were engineered by Lee Labrada, a former Mr. Universe, are highly desirable and great tasting sources for whey proteins. Mr. Labrada understood the need of whey protein in physical training diets and created his popular protein bars in a fashion that was suitable for his own fitness related protein requirements.

The Labrada Protein Bars come in various nutritional combinations and flavors making them the perfect protein bars to eat while on-the-go. The eating of whey bars after a workout is over helps to instantly start to replace necessary amino acids in the body that were depleted from exercise. With many nice tasting flavors to choose from, the Labrada Protein Bars are a top-pick for many bodybuilders and fitness lifestyle people today.

For the general population, it is easy to sum up the key to good nutrition. One simply needs to consume a balance of nutrients from a variety of healthy foods to meet but not exceed daily calorie needs.

If you’re a football player, however, that formula will only get you so far. Because of the need for immense strength, short bursts of power and the ability to recover from hard hits, football players require a more specialized nutrition plan to excel on the field.

This plan must work in concert with a strength and conditioning program to produce lean muscle mass. It must focus on finding the right fuel to prepare for and recover from practice and games. And it must take into account individual needs-a quarterback, for example, needs a different nutritional strategy than the center he lines up behind.

But before we get into many of the specifics behind fueling for football, it’s important to first understand the basics. On the field, you need to know how to catch the ball before you can learn to run hitches, slants, curls, and post routes. In this chapter, we’ll explain overall nutritional game plans for athletes, which will prepare you for understanding how it becomes specialized for certain positions and times of the year.

Food as Energy

To be successful as an athlete, your body must be continuously supplied with food energy, called calories. If calorie intake exceeds needs, you’ll gain weight and body fat, which will make you feel heavy, play slower, and increase your risk for injury. If calorie intake does not meet demands, you won’t be able to maintain your muscle mass and speed, and your recovery will be slow and incomplete.

The number of calories needed to maintain a certain weight varies greatly among individuals. For example, a 220-pound high school fullback who is still growing would need between 4,000 and 5,000 calories a day, in-season. His 45-year-old, 140-pound mom, whose only exercise is cheering loudly during football games, would need less than half her son’s amount of calories.

There are four basic reasons why nutrition is important for athletes:

• As an energy source

• For building lean muscle mass

• To achieve ideal body composition

• To aid in staying healthy and reducing injuries.

As a serious athlete, you are asking your body to do a lot. Like a race car needs the correct type of fuel to maximize its effectiveness, so does an athlete. You need to understand and think about what you are putting in your body if you want it to reach optimal performance.

While for some athletes, talent can overcome less-than-ideal dietary composition for some time, it tends to catch up with everyone eventually. The risk for weight issues, injury, illness, and cramping are greater for those who do not meet and maintain adequate intake and stores. Energy from the right fuel also translates to staying strong throughout the entire season, which is what every coach wants to see, especially if the team has a playoff run.

Overall, there are three types of nutrients that give the body calories-carbohydrates, protein, and fat. These energy-giving nutrients can be found in varying amounts in foods. Essential nutrients that also help the body to use energy, but do not have calories, are called vitamins, minerals, and water. Let’s take a closer look at how they all work together. According to the 2009 Position Statement of The American Dietetic Association, Dietitians of Canada and The American College of Sports Medicine on Nutrition and Athletic Performance, athletes do not need a diet substantially different than percentages recommended for non-athletes. The dietary percentage ranges recommended are:

45-65% from carbohydrates

10-35% from protein

20-35% from fat

Those are pretty large ranges, and they do get more specific for football players based on time of year, training goals, and position played on the field. In addition, using ranges only goes so far in being effective. Ideally, players should calculate their carbohydrates, protein, and fat needs in grams, based on bodyweight.

Carbohydrates Are King

For all athletes, including football players, fueling should primarily come from carbohydrates. There is a longstanding myth that football athletes should bulk up by consuming lots of protein, but nothing is further from the truth. While small amounts of protein are essential, carbohydrates are recommended for fueling most of the training during practices and games for all positions.

Why are carbohydrates so important? All carbohydrates we consume are turned into glucose in our bodies, which resides in our cells. When we need energy, our bodies utilize the glucose in our cells to function. Glucose not used immediately is then stored in the liver and muscles and is called glycogen. When we need energy, and the glucose in our cells is depleted, the liver makes glucose from its glycogen stores.

But if there is nothing in the store, there is no energy. Without a diet high in carbohydrates, you end up running on empty-meaning you aren’t running very well at all.

In addition, carbs are the main nutrient that helps our bodies recover after a tough workout. Especially during tough preseason workouts, a football player needs carbs continually to realize complete recovery. Without recovery, the hard work you’re putting in does not translate to increased strength gains.

When athletes don’t have enough carb stores in their bodies, they have glycogen depletion. The consequences are feeling flat, an inability to build muscle, and even depression. Ongoing depletion can also lead to overtraining syndrome.

An ideal dietary intake of carbohydrates for football players is 50 to 60 percent of total daily caloric intake. Therefore at each meal, about half to two-thirds of your plate should be filled with carbohydrates.

What are carbohydrates? Carbohydrates are composed of three elements: carbon, hydrogen, and oxygen. They are created through a process called photosynthesis in which water, absorbed by plant’s roots, donates hydrogen and oxygen. Carbon dioxide gas absorbed in leaves donates carbon and oxygen. Water and carbon dioxide combine to yield the major energy source for the body called glucose.

But not all carbs are created equal. One type is simple carbohydrates, which are broken down by the body quickly, and found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. No more than 10 percent of your calories should come from simple sugars because they are lower in vitamins, minerals, fiber, and phytonutrients (which help your body to use fuel, stay fit, recover faster and reduce the risk for injury and illness) than complex carbohydrates.

Complex carbs are our heroes. They take longer to break down and have more nutrients, such as fiber and vitamins. Fiber is key because it slows down the passage of food through the digestional tract and the release of sugar into the bloodstream. That leads to better blood sugar control and more even energy levels, as well as regularity of stools. For those athletes who want to lose weight, fiber provides a feeling of fullness. It also has a cholesterol lowering effect, for long-term health. Fiber is found in whole grain bread and cereals, fruits and vegetables, beans, oats, nuts (almonds, pistachios and others with the woody shell), popcorn, brown rice, potato skins, corn, and peas.

Protein for Power

While protein is not an athlete’s primary fuel for training, it is a crucial part of the support system. It’s equivalent to how essential it is to wear your pads and uniform-they offer protection, but don’t play the game for you. Athletes should look to get 10 to 35 percent of calories from protein.

Protein is important for football players because it helps to build and repair muscle, helps the muscles contract and relax, builds ligaments and tendons that hold muscles and support bone, and assists with recovery by preventing muscle breakdown. Protein is also needed for building hormones like insulin that regulate blood sugar and the thyroid for metabolism, for supporting the immune system, and for regulating the digestion of food. Without adequate dietary protein, you run the risk of injury, illness, or just feeling run down. Protein also provides energy in times of extreme need when carbohydrate stores are depleted. This occurs when your total calorie expenditure is greater than your consumption and/or when your body is healing after injury.

Another important thing to know about protein is that you need it in small amounts throughout the day, especially if you are trying to increase muscle mass. A lot of busy athletes make the mistake of consuming all their protein at dinner, snacking on easy-to-grab and low-protein foods at other times of the day. It’s important to make sure protein is a part of breakfast, lunch, and snack foods, too, because it helps to prevent muscle breakdown and promote muscle building.

It also helps keep you feeling fuller than if you just had carbohydrate-based meals and snacks alone.

Protein can be found in chicken, fish, turkey, red meat, eggs, cheese, milk, and soy products. These foods contain all the essential amino acids, the building blocks of protein. The best protein sources are low-fat, but that can be tricky to find. Meat and dairy often contain fat in large amounts. Therefore, look for lean cuts of meat and low-fat dairy products.

Fewer Fats

Most people know that fat is not a good thing in a diet. But it is not quite that simple. Football players do need some fat in their diets. In fact, as much as 35 percent is okay if the athlete is not overweight, although as little as 20 percent of one’s diet is also fine.

Fat can be used as a long-term energy source-a stored form of calories when you run out of carbohydrates and protein. This is especially true for leaner athletes who burn a lot more calories or in preseason when training can more than double your calorie needs. But fat is a very inefficient source of fuel because it is used at a much slower rate by the muscles and cannot keep up the quick energy demands of high intensity training.

Fats are needed as a transporter of the fat soluble vitamins A, E, D, and K, which are essential for building muscles and the immune system, building red blood cells and healthy bones. Fats are also a provider of the essential fatty acids, the omega-3s and omega-6s required for brain function, healthy skin, normal blood pressure, blood clotting, and as an anti-inflammatory against aches and pains.

That’s the good news. The bad news is that research suggests football players often consume more than the recommended percent of total calories. In fact, one study of college and pro football players found some players averaged 43 percent of calories from fat. When more fat is consumed than needed, it can lead to unnecessary weight gains and negative changes in body composition.

It also means the athlete is probably not eating enough carbohydrates and protein. For example, if an athlete eats a 1,000-calorie meal of fried chicken, mashed potatoes swarming with butter, high-fat biscuits, and gravy, it will contain about 49 percent fat, 22 percent protein, and 29 percent carbs. If, instead, he eats a 1,000-calorie meal of grilled chicken breast with a low-fat BBQ sauce, oven-roasted potatoes, whole-wheat rolls, tossed green salad, and stir-fry vegetables, he’ll be consuming 26 percent fat, 20 percent protein, and 54 percent carbs. So, with the same amount of calories, the athlete increases the ever-important carbohydrates in his diet.

The two major dietary fat groups are called unsaturated and saturated fats. The saturated fats are hard at room temperature. These fats have been shown to increase the unhealthy low-density lipoprotein blood cholesterol levels and compromise performance. Trans-fats, those you find in processed foods like some types of crackers, cookies, and margarines, are also saturated and can compromise performance and health.

It’s much better to consume monounsaturated and polyunsaturated fats. This includes vegetable oils and fats found in fish, nuts, and avocados.

Vitamins & Minerals

If players follow the above guidelines of consuming primarily complex carbohydrates along with healthy forms of protein, vitamin and mineral needs are usually met. This is important because a lack of vitamins and minerals impact energy levels, recovery, inflammation, bone strength, and muscle contraction. Deficiencies in minerals such as potassium, magnesium, and calcium can cause cramping and muscle spasms.

While there are about 40 vitamins and minerals that we need daily to perform all healthy body functions, the ones most commonly seen in deficiency are Vitamins A, C, and D, and the minerals potassium, magnesium, and calcium. In addition, during puberty, young men need extra folic acid, calcium, iron, zinc, and vitamins A, B, C, and E.

The best way to meet vitamin and mineral needs is from whole foods. But the reality is that no one eats perfectly. Sometimes life gets in the way of eating your best. In this case, a daily vitamin supplement, fortified shake or bar can help you to meet your daily needs.

By Lisa Dorfman

Obesity is a problem in our society and nearly everyone could stand to lose a few pounds, but all of the gimmicky and trick diets in the world, all of the fat-burning super fruit coming out of the Amazon rain forests and all of the fat-blocking pills being hawked on internet sites can’t silence one indisputable fact.

The healthy and effective way to lose weight is the same one that doctors have been recommending for years. There are no short cuts and any weight you take off using these instant methods will come right back if you don’t change your eating and fitness standards. Losing 20 pounds is a great goal, but celebrating that loss by returning to self-destructive eating and fitness habits is pointless.

Losing weight is not easy, but it is possible. It takes dedication and a real desire to actually lose weight. If you have those, follow these tips to lose weight without harming your health:

· Chose how much weight you want to lose. Setting realistic goals for your weight loss is important. Tracking these goals is essential for teaching your body the self-discipline it needs to continue with your diet and fitness regimen.

· Eat your breakfast. Eating a meal in the morning will kick-start your metabolism for the remainder of the day. Having a cup of coffee may make you feel satisfied, but your body is still in a slowdown mode and your metabolism is still sluggish. You have to give your body some fuel to ‘prime the pump.’

· Eat small meals through the day. Instead of overeating at a few meals, try eating smaller portions over longer periods of time. 5 to 6 meals per day, with a reduced intake is much healthier than 2 or 3 large ones.

· Limit the carbs. Limiting the amount of carbohydrates you eat will help you lose weight. Not just breads and pastries, cut down on pastas, sodas and rice can help you shed pounds.

· Although not all fats are bad, many aren’t good. Omega-3 fats are good for you and easily available in different cooking oils and cold water fish. Replacing or supplementing your normal fats with these will help you lose weight and improve your health.

· Drink water, lots of it. Although water doesn’t have anything in it to help you lose weight, drinking plenty of it will help your body flush out toxins, hydrate your cells and promote your health.

· Exercise every day. Find an exercise you like and stick with it. Even walking or climbing the stairs instead of taking the elevator will help you burn calories and keep your body healthy. For more pronounced weight loss, you will need to find a more strenuous workout routine.

· Patience is a virtue. Weight loss doesn’t happen overnight and you have to get your body accustomed to the changes in diet and exercise before it will start changing. If you stick with your diet and fitness regimen, you will see changes.

Losing weight is important to retaining your health and fitness, but it should be treated with the respect your body deserves. Forcing your body, through pills or dubious diets, to lose pounds while losing essential nutrients is not healthy and can potentially damage your body. Following a simple diet and exercise regimen will take the weight off but you have to be patient. You can’t realistically expect to lose all of your excess pounds overnight.

The Chemical Breakdown Diet comes with claims that it is possible to lose weight quickly – up to 10 lbs over 3 days is widely reported. If you feel the need to shed a little weight fast this is worth considering as the ingredients are foods commonly found in most supermarkets.

Perhaps better known as the 3 Day Diet and the Tuna Fish Diet, the Chemical Breakdown Diet is reported to succeed due to the chemical reaction of the ingredients in acting on fatty deposits and flushing them out of the system. This fat loss effectively produces a loss in weight.

Because the ingredients have been selected with this chemical reaction in mind, dieters are advised against substituting other foods and also to follow the order in which the ingredients are meant to be consumed.

Some versions of the Chemical Breakdown Diet refer to it as the 3 Days On and 4 Days Off Diet, meaning that it is intended to be followed for three days only and there should be four days of normal eating before repeating the diet. Naturally, dieters are cautioned against excessive or unhealthy eating during the four day break if the weight lost is to be permanent.

MENU

Salt and Pepper are the only recommended seasonings. Drink lots of water – 6-8 cups.

MENU

Salt and Pepper are the only recommended seasonings. Drink lots of water – 6-8 cups.

DAY 1:

Morning:: 1 tbs of peanut butter allowed with 1 slice of toast, half a grapefruit, and one cup of tea or coffee (no milk).

Midday:: 1 tbs of peanut butter allowed with 1 slice of toast, tuna (half cup), and one cup of tea or coffee (no milk).

Evening:: Skinless chicken breast (1 portion), green beans (1 cup), beets (1 cup), ice cream (1 cup), apple (small).

DAY 2:

Morning:: Boiled or poached egg (1), 1 slice of toast, banana (1/2), and one cup of tea or coffee (no milk).

Midday:: Tuna (1 cup), saltine crackers (6), and one cup of tea or coffee (no milk).

Evening: Frankfurter hot dogs (2), banana (1/2), broccoli (1 cup), carrots (1/2 cup), ice cream (1/2 cup)

DAY 3:

Morning:: Cheddar cheese (1 slice), saltine crackers (5), apple (1), and one cup of tea or coffee (no milk).

Midday:: Boiled or poached egg (1), 1 slice of toast.

Evening:: Tuna (1 cup), beets (1 cup), cauliflower (1 cup), ice cream (1/2 cup), cantaloupe (1/2)

Avoid snacking between meals. As the calories are limited and below what the body normally requires, the shortfall will be made up by consuming fatty deposits in the body. The low level of carbohydrates will prevent water retention and this also assists with weight loss. However for long term benefits and to avoid replacing the weight which has been shed, consider a change in eating habits that includes balanced nutrients and a wider range of foods to choose from.

Whilst the Chemical Breakdown Diet is simple to set up, free and convenient, its obvious limitations concerning nutrients, protein, carbohydrates and fats mean that it is not sustainable or recommended for long term use. As well consider how much easier it would be to follow a diet which does not leave you feeling hungry and craving for just a little more.

A muscle building diet is crucial to your success as a bodybuilder. Exercise and weight training can only do so much for you. If you are not implementing the right diet into your muscle building journey, you are essentially not doing yourself much good at all. Knowing what to eat and how to eat are critical elements in it.

Remember when you were younger, your parents told you that every growing child has to eat the right foods to become big and strong? Well, the same applies now, even as an adult. In order to grow, you have to eat, but in order to grow in the desired way, you have to eat right. Eating the wrong foods will lead to fat. In body building, there is nothing worse than fat.

There are many different types of diet plans for muscle building. These include protein, anabolic, and low carb diets. The protein diet is one diet that many body builders use and maintain. It is a known fact in the world of bodybuilding that protein is necessary to gain the muscle mass you are looking for. There are many ways you can get your protein, but with a protein diet, it consists of animal meats and other such forms of protein.

Another one of the many diet plans for it is the anabolic diet. This diet is not as popular because it takes more discipline and careful planning. In this diet, all you eat is protein, that is it – nothing more. Carbs are kept to a minimum during the week. When the weekend comes, carbs are allowed and you try to eat as many as you possibly can. However, this really takes some discipline.

If you are not careful and watchful, the anabolic diet can actually increase your body fat instead of your muscles. It is important to stick to the diet during the weekdays, in order to refrain from gaining the fat.

The low carb diet is another effective muscle building diet if you are careful with what you eat. Again, in this diet, you are limiting the amount of carbs you consume. However, as with the anabolic diet, it is not the preferred diet for bodybuilders. It is difficult to stick with and tends to wear out the bodybuilder quickly, increasing fatigue and weakness.

The reason for this is that your body loves carbs. It turns the carbs into fuel for the body. However, with this diet, the body is tricked into using fat for its fuel instead of carbs. Depending on who you talk to, this diet may also cause you to lose muscles as well.

How many calories do you need for gaining muscle? How much protein? How many calories are you eating?

I get these questions a lot, and people really want to see my nutrition while using Jay Ferruggia’s mass workouts.

So here it is…my calories, protein, nutrition plan, post-workout drinks, everything.

This was my best eating day, some days I slip and am probably closer to 4500 calories.

The bottom line is that you have to eat a lot of calories to build muscle. Most guys undereat and then complain about not being able to build muscle. They don’t get stronger, they don’t get bigger, but they just keep working out and spinning their wheels.

You can’t be afraid of gaining 0.04% body fat. It’s going to happen. However, you’ll look so much better because you are going to gain pounds and pounds of muscle.

That’s all possible with a good workout program, one that has you training 3-4 days per week on either a total body split or an upper-lower body split. If you train hard enough, you won’t have enough energy for that 6-day per week crap.

By the way, I’m not using any muscle building supplements. No protein shakes, no Nitric Oxide products, no creatine, no pro-hormones. Creatine works, but you don’t need any of that other worthless junk.

1 cup oatmeal

1 cup plain yogurt

2 oz walnuts

1/2 cup blueberries

3 eggs boiled

3 pieces wholewheat toast

1 tspn natural peanut butter

1 apple

1 tbsn fish oil

2 bananas

2 cups chocolate milk

4 slices whole wheat bread

3oz chicken breast

2 ounces chedder cheese

1 apple

1/2 tomato

1 apple

2 oz almonds

8 oz steak

1 cup asparagus

1 cup broccoli

1.5 cups pasta

1/2 cup pasta sauce

1 cup oatmeal

1 cup plain yogurt

2 oz walnuts

1/2 cup blueberries

3oz chicken

1 cup white rice

1/2 cup mixed vegetables

1/2 cup bbq sauce

1 cup milk

Total: 5551

Fat: 229 grams, 2062 calories, 38% of total calories

Sat: 54 grams, 482 calories, 9% of total calories

Poly: 85g, 768 14%

Mono: 72g, 645 12%

Carbs: 667g, 2316 43%

Fiber: 88g, 0 0%

Protein: 257g, 1026 19%

Alcohol: 0 0 0%

So there you go…that’s how many calories, how much protein and how much food I’m eating to build muscle using the Muscle Gaining Secrets workouts.

Time to eat more calories and protein.

To sculpt a lean and toned body, depending on workout alone is not enough. You’ll also need to have proper nutrition. Nutrition provides us with the raw ingredients for energy recuperation and growth. Without a healthy diet plan, your goal of achieving a body you desire will be hard to realize. Below are 5 tips to help you plan your nutrition properly:

1. Your nutrition plan should be based on eating small and frequent meals throughout the day. Why? Because when you feed your body several times a day, your metabolism greatly increases. In addition, whenever three hours go by without any food consumption, your body switches to a catabolic state (a state in which your body starts burning muscle for energy).

2. Your meals should contain carbohydrates, protein and fats in the correct ratios. When you eat a meal that does not make up the proper balance of nutrients (for example an all carbohydrate meal; such as a pasta meal), you will not yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly and efficiently.

3. Increase your intake of protein. Proteins are the building blocks of all living organisms. If you are trying to build a structure such as the Empire State Building any construction contractor will tell you that they will need way more raw material to build such a large structure than to build a regular house. The same thing happens with body sculpting.

4. Reduce consumption of bad fats and bring on the good fats. Examples of bad fats are cooking oils, butter, and saturated fats which are often found in meats. Nevertheless, make sure you do not completely eliminate fats from your diet as good fats such as flaxseed oil, natural peanut butter and virgin olive oil are still essential for your body.

5. No smoking and limited alcohol consumption. Both offer health problems which are not in line with what you are trying to accomplish. Alcohol in particular adds 7 empty calories per gram to your diet, which is not a good situation when you are trying to control your caloric intake.

Following a proper nutrition plan may be difficult in the beginning if this is not something that you are used to. But with determination and consistency, you’ll soon be able to turn your unhealthy eating habits into a healthy one, and begin developing the perfect body you’ve always dream of.

It is extremely important for people who are in the sports world to have a very healthy and fit body as they need to put long hours of practice to be able to accomplish the perfection required. Many current health articles emphasize on the necessity of taking supplements and calories to keep the body healthy, however, it is even more important to have a very balanced diet.

Not all current health articles give us the information on how to go about having the right diet to maintain a healthy balance, especially when we need it the most. It is very common to have vitamins and minerals deficiencies when we are pushing our bodies too hard and this will affect the balance in our energy. Without energy we will not be able to practice and become the best at the particular sport that we are trying to perfect.

Current health articles are also giving lots of emphasis to the maintenance of a fitness program which will help the sports people perform better. For example, if you are a basketball player, you can use a fitness program which will incorporate weight lifting and leg muscles exercises to give your limbs better strength to fulfill the requirements of the game of basketball. If your muscles of your legs are not strong enough you will get tired easily and that will not give you the outcome you are looking for. This goes for all kinds of sports and having a fitness person who is capable of understanding your needs and who is knowledgeable enough to get you in the right shape may be the key to your success.

Diet and nutrition also play a very important role in making sure you are fully fit for the task ahead. Many current health articles recommend a low carbohydrate diet to keep yourself slim and fit, especially if you are into sports like swimming, where you want to look your best, however some current health articles also mention that the amount of food intake is really not important if you are a very active person and that the quality of your diet should be what really matters.

Eating too much junk food may not be the solution. You wish to have a very balanced diet which will include fruits and vegetables on regular basis. Of course, French fries or a pizza from time to time will not really make much of a difference, as your metabolism is working overtime to burn that extra fat at the earliest. Many current health articles give very good examples of what you really need to look into when it comes to diet and sports and how to keep the balance.

In fact, there are many current health articles which are advising people with obesity problems not to be too rigid about their food intake. Research has shown that the body can act in a different manner towards diets which are too rigid and that the whole mechanism goes into an emergency situation if not given the proper amount of foods or the foods it likes to have from time to time.

1. Set a goal, See it

To start with, you have to set a goal. Something visual, something measurable. Acquire images of anyone who has the right body you would like. You can use Pinterest to pin those photographs. Now set those images somewhere where they can be seen by you daily, PC background, print them-and put them on your wall. OK, now proceed to the next part of the first-step: ensure it is measurable. Search for someone who has that body and look for their height, weigh and bodyfat. I came across Chris Hemsworth’s body as he has a good amount of muscle, to be optimum for a goal and is actually my height. I found the knowledge on him on healthyceleb.com. Listed here are my goals and a good example for you:

MY GOAL:

Weight

90 kg

Bodyfat

8%

Women’s objective example:

Height

167 cm (5’5 feet)

Weight

55 kg (121.3 lbs)

Body fat

15%

2. Present state

Examine your body. This might be difficult for a few people nevertheless, you need to not be unrealistic here. Weigh yourself and write the number down. Then discover what your body fat percentage is. The simplest way to get a great estimation is this data below, although you can find different ways to assess it.

My numbers:

Weight: 172 pounds or 78 kg

Bodyfat: 15-16%

3. Select a fitness program

There are so many fitness plans, exercise routines, weight loss plans, diets and advice out there so it might be hard to choose. If you’re totally shed and don’t know where you should discover one, listed here are several simple rules and suggestions:

Checkout: bodybuilding.com – look for a plan – choose a plan and choose your sexuality and level.

Good quality ones:

– 7 day rookie teacher (beginners)

– Big man on-campus (Students- building muscle, remaining lean)

– Project Mass (building lean muscle mass quickly, advanced)

– Elite body (slim, powerful, healthy, women)

– Thirty Days out (cutting, shedding weight, advanced)

Since I want to gain 22 pounds or 10kg and still stay lean I’m going with project mass. I modified the program somewhat to fit my lifestyle better. More on that in the next phase but first checkout these standard strategies for any plan-you pick.

IDEAS:

Exercise:

Lift heavy weights (applies for women also)

HIIT – High intensity interval training (quick and powerful cardio)

Diet:

Remove bakery items

Eat excellent protein

Try intermediate fasting

Supplements:

keep it simple

Multivitamin

Cod liver oil / Krill oil (omega 3)

Amino acids

whey protein and creatine (Building muscle)

Rest:

Set a normal bedtime

Rest in darkness that is complete

Don’t use your PC or phone prior to going to bed

4. Schedule

This is one of the most important things you can do to make sure you start following your plan. Write-down whatever you do on a normal day, beginning once you get up, brush your teeth etc. and when you’re done, compare your schedule for the exercise and diet program you chose. When are you able to do your workouts and go to the gym? How will you ensure that you have appropriate food in your meal break? Now create a new regimen that incorporates the exercise and meal plan. Ensure it is as detailed as possible.

Listed here is my morning schedule:

6 am – awaken, brush teeth and floss.

6:15 – Drink a glass of water.

6:20 – Plan the day (select the most important thing todo, The One Thing), enter the proper mindset.

6:30 – Take the dog for a walk

6:45 – Drink bulletproof tea (greentea, butter from the grass fed cow, coconut oil)

7:00 – Work

8:00 – Breakfast (4 eggs, morning supplements) + listen to a podcast or audio book

8: 30 – Work

9:30 – Pre-workout drink + work

9:00 – Gym / Run

10:00 – Shower + postworkout drink

10:15 – Work

…

Once you’ve done this, put it anywhere where you can see it everyday. Print it and post it in your wall or maintain it on your telephone. Simply make sure every single day, you follow the regimen. Initially it’ll be challenging but after a day or two, it’ll get easier and easier until you don’t need to contemplate it whatsoever.

5. Evaluation and correction

Most readymade programs don’t suit your unique lifestyle or needs thus after being a day or two in, remember to review the program and correct accordingly. Perhaps you have to adjust your morning schedule somewhat, maybe the dietary plan or workout makes you to feel drained and fatigued. Try adjusting your diet plan and sleep and soon you’ll feel better. There will continually be changes in lifestyle that you might want to adapt to. For example I had to change my complete routine since my girlfriend and I chose to adopt a dog.

Remember to keep your plan realistic. Sometimes you go out on a Friday night and drink a few beers or binge eat at a fast food restaurant. When that happens, DON’T STOP! 24 hours later, get back to the normal program and you’ll be back on the way to success.

Towards an improved you.

Thanks for reading.

Jesse from menfindsexy.com