Bodybuilding.com Information Motivation Supplementation
in:
Dane_Fletcher
12%
bf
232 Lbs.
wt
6'3"
ht
BodySpace Member
Dane_Fletcher

4 Tips for Designing the Perfect Bodybuilding Breakfast

It’s always been said that breakfast is the most important meal of the day, and we all know its true. But we also know that the early morning is often the busiest time of the day for any of us with jobs, family, relationships, and school. Finding the time and energy to enter the kitchen and cook up a proper bodybuilding breakfast is not an easy thing to do! Let’s look at some of the criteria for a successful bodybuilding breakfast plan.


It Must Be Fast

Unless you’re the 1998 version of Ronnie Coleman who would roll out of bed at 10 AM and prepare eggs and oats and watch SportsCenter until noon, you’re in a time crunch in the morning. So even cooking and cleaning up after the preparation of eggs might not work well with your daily schedule. Can you make a list of the protein foods which would be faster?


It Must Be Affordable

Sure, ‘take out’ from a nice restaurant could give you a nice ham and cheese, egg-white omelet every morning - but can your budget handle that $7.95 daily hit? Find foods for breakfast that fit well with your monthly allotted food budgeting.


It Must Contain The Right Macronutrients

A bag of marshmallows would be fast and affordable for breakfast, but there’s a good chance it wouldn’t have the protein or carbs you would need to have a productive day of bodybuilding training and growth. Your meal should contain at least a fist-size serving of protein (6 ounces is ideal) along with some oats, rice, beans, potatoes, pasta, or other good sized serving of carbohydrate for energy.


It Must Taste Good

Finally, your breakfast has gotta taste good if you expect to eat it with any kind of consistency. A terrible tasting meal will result in terrible eating schedules. You will find reasons to skip eating, and soon you’ll be scarfing down fast food drive thru breakfasts, making up reasons why “this is better than nothing…”. Select foods you and even if you need to pre-cook them and heat them in the morning, you’ll have a breakfast planned that you very much enjoy.



Now comes the tough part - putting the pen to paper and planning out what your own daily breakfast should be! Perhaps it’ll be from a restaurant if your time and budget allow. Perhaps you’ll end up cooking a delicious breakfast of eggs and sausage with potatoes, and eating it at night - and you’ll opt for chicken and rice from the microwave in the morning when you don’t feel like cooking or time and money are in short supply.



Via PMXFIT: http://pmxfit.primalmuscle.com/designing-the-perfect-bodybuilding-breakfast/

Seeking Sleep Solutions? - 6 Ways To Help You Sleep Easier

Bodybuilders can train for hours and attain massive pumps in the gym, but they’re not doing any growing there. Rather, it’s when the evening comes, after a delicious dinner, when the bodybuilder curls up for a long winter’s nap, that muscle repair, recovery and growth actually occur. Let’s look at a few ways you can maximize your sleep effectiveness and sleep sounder and better!


Train hard

First and foremost, you gotta be KILLING IT in the gym. If you work hard enough with the weights and during cardiovascular training, you will have no need to worry about sleep - you will probably fall asleep without even trying. If you can’t sleep in the night time, train harder in the day time!


Melatonin

A dose of 300 mcg of Melatonin will promote sleep in the best way possible - by eliminating chemical levels in the body which can foster sleep problems. One dose should be adequate for most nights. A dose of 600 mcg nightly will lead to extreme grogginess, so never go that heavy if you have to wake up early the next day!


Fiber

Many people - particularly bodybuilders who consume a great deal of food - will toss and turn throughout the night as the beef, garlic bread, beans, and everything else in their belly works its way down the digestive tract. You can minimize the nightly discomfort caused by food by eating smaller, healthier meals rich in fiber closer to bedtime.


Limit water intake

If you find you are waking up to urinate frequently in the night, it could be that you are drinking too much water. While it is important to stay hydrated, filling your body with 32 ounces of water then attempting to lie still for 8 straight hours might not be the most reasonable move.


Keep the television off

It might be easier to fall asleep when watching TV, but STAYING asleep can be a whole different challenge. Use a remote with a sleep timer to ensure that 30 to 60 minutes after you lay down, that television is quiet and your brain is at peace is a great idea. Keeping the room pitch black as well will also benefit your sleep pattern!


Stress

If you are mulling over a job offer, a relationship breakup, or a financial crisis, you will not get ideal sleep. Get out of bed, deal with the situation, then fall into a deep and wonderful sleep! The muscle growth you see as a result will be all the reward you need!



Via http://pmxfit.primalmuscle.com | http://pmxfit.primalmuscle.com/seeking-sleep-solutions-6-ways-to-help-you-sleep-easier/

» View Full BodyBlog Post

Steak Week: Boost Your Body’s Muscle Mass In 7 Days

We’ve all see bodybuilding workout plans designed to boost your bench press by X amount in 2 weeks, or add 15 pounds of beef to your frame in Y weeks, or put 2 inches on your arms in just Z days. However, there are so many factors that go into the creation and implementation of such workouts that the results are going to vary highly, to say the least.



There is a way to spurn some new muscle size and strength, which will work alone or even in conjunction with one of these workout plans - and that is a nutritional plan. Are you ready to shock your body into growth in just a week, using diet alone? It can be done.



How much beef do you normally consume each week? For most Americans, the answer might be 2 or 3 servings each week, in a sandwich or perhaps with breakfast. For many bodybuilders, that answer might be 5 to 7 servings per week. What is your weekly number?



Imagine if you were to consume beef three times PER DAY for an entire week. Imagine the boost to your protein intake levels. Imagine the rise in your aggression and testosterone levels. Imagine the insane training intensity you would see with this much beef in your system. Are you ready to give it a shot?



The sources of this much beef need to be very lean cuts of select beef. This isn’t an excuse to fill up your gourd with sausage McMuffins and triple cheeseburgers. Cook lean meat in bulk, and eat it in bulk. Keep it clean, just like with all of your other bodybuilding foods. Consume 6 to 10 ounces of lean beef, with breakfast, lunch and dinner.



Granted, if you or your family has a history of heart disease, then the undesirable variables that comes with consuming so much meat might mean this plan isn’t for you. There are some fat and cholesterol concerns which can make eating like this a less than good idea. Be sure to include additional leafy greens, fruits, or other sources of fiber to your meal plan this week. Beef is of higher fat content than other sources such as chicken or eggs, and will thus take much longer to digest.



Long-term use of such a diet should be monitored by a doctor ensure your cholesterol and other blood levels remain in a safe zone. Be safe, train hard, and beef it up for a week and see how it can positively affect your bodybuilding training!


Source: http://pmxfit.primalmuscle.com/steak-week-boost-your-bodys-muscle-mass-in-7-days/ | pmXfit

» View Full BodyBlog Post

Pros and Cons of Caffeine for Bodybuilders

Caffeine is a drug that is used daily by 90% of Americans. The advantages for most include alertness and increased energy. It has been tested for decades, and aside from obvious abuse at levels of greater than one gram per day, caffeine is relatively safe for most of the population. But there are some side effects which might affect bodybuilders more than others, both negatively and positively.


Fat Burning

Caffeine is an excellent fat-burner. Many bodybuilders stack caffeine with ephedra and aspirin for the very effective ECA stack. Even alone, caffeine is very effective at leading to increased oxidation and a desired thermogenic effect. Use 200 mg, twice per day, to assist with diet and cardio for losing body fat.


Limit Weight Gain

This can be a double-edged sword for bodybuilders. Caffeine delivers a naturally thermogenic effect, as mentioned. The problem with this, especially among advanced and even intermediate bodybuilders, is that this thermogenic effect may prevent muscle growth. Keeping the body in this “warm” state of increased stimulation is great for making the abs show through and veins start to emerge. But it also removed one of the components required for building new muscle – the extra available calories. Consume caffeine on a limited basis during those time periods when attempting to add body weight.


More Energy In The Gym

Without a doubt, caffeine leads to increased energy. For most sedentary people, that might be the energy they need just to walk to the car and to their cubicle at work. But for advanced bodybuilders, who subject their systems to intense daily training for 60 to 120 minutes, that extra energy can make a good workout into a great workout.


Increased Brain Function

While increased mental abilities are good for all of is, they are especially useful for bodybuilders. The demands placed upon the body do borrow resources for recover, which would be used for mental processes. Additionally, going to the gym is no easy task, mentally. Training at high levels requires a great deal of counting, measurement, and fear, and it does shock the system greatly. Caffeine definitely gives bodybuilders an advantage in all of these areas.


http://pmxfit.primalmuscle.com/pros-and-cons-of-caffeine-for-bodybuilders/ | pmXfit

» View Full BodyBlog Post

6 Ways To Prepare Eggs

As a bodybuilder, you’ve no doubt done your fair share of studying what the mass monsters of our sport are eating on a daily basis, right? You see their videos where they trudge out of bed at the ungodly hour of 10 am (yes, being a pro bodybuilder seems tough!) They wander into their kitchen and without exception, they always seem to enjoy the same breakfast every day: Eggs.



If you’re not a master chef, that’s okay. You don’t need to be a culinary wizard; you just need to know how to move eggs from their raw state to the cooked format without burning the house down. Here are some methods for preparing eggs so that your muscles will have the protein recovery fuel needed to grow, grow, grow!


Fried

This is probably the most delicious method, but not the easiest when you’re talking about the 8 to 12 eggs that most muscle-heads eat for breakfast each day! Flipping that many eggs can be messy at best. But if you like the outcome, dig in, and don’t forget the toast!


With oatmeal

On the surface, this may sound a bit more than mildly disgusting. However, the truth of the matter is that many bodybuilders do cook up scrambled eggs with a cup or two of oats mixed in. Cream of wheat may also be used. The result is a very hot, very creamy and ‘goopy’ mixture that actually tastes pretty good. Add ketchup for better ideal fat-free accommodation to palette.


Hard boiled

Easy to prepare, but a pain in the neck to peel. Use the new peeler kitchen utensil, and stock them away for quick consumption at any time of the day when you need a quick boost of protein and fat. Toss the hardened yolk if fat and cholesterol are a concern for you.


Poached

A tad messy in the kitchen, but delicious, fast, and very nutritious. Pick up a poacher at Wal-Mart for under 5 bucks and get those eggs boiling!


Egg Salad

This requires the use of boiling, peeling and cutting, along with a nice fat free mayonnaise, but the ability to eat a few eggs on a sandwich can deter one from indulging in fast food yuckiness and sloth on a daily basis.


Scrambled

Perhaps the easiest egg preparation method of all, is to just crack them in a pan, mix and fry. Dig in!



Finally, no discussion of egg consumption would be complete without the mention of Eggbeaters or egg whites, which provide a fat-free, albeit costly alternative to actual eggs. Your options with cooking are a bit more limited, but the results are great in that you’re able to measure and pour very quickly.



Now that you know a few tips on better egg consumption, it’s time to get cracking. Some shells, that is…


http://pmxfit.primalmuscle.com/6-ways-to-prepare-eggs/ | pmXfit

» View Full BodyBlog Post

The Benefits Of Green Tea For Bodybuilding Training

If you’re a bodybuilder looking for an edge in the gym, you may want to consider the use of green tea. It delivers a wealth of positive factors, including improvements to fat loss, immune system function, energy, and health. Here are a few reasons it may be of benefit to your health as well as your bodybuilding progress.


Increased Performance


Green tea causes an immediate boost in the metabolism. It also increases the metabolic rate at which carbohydrates are used by the body. In other words, your body burns carb calories more efficiently. Especially when dieting, this can be highly helpful!


Fat Fighting


Green tea contains compounds known as catechins which assist in creating a natural thermogenic effect in the body, as well as preventing fat deposit buildups in the first place. In studies, patients experienced a very moderate, but very common fat loss of 3 to 5 pounds. It’s nothing monumental, but certainly every bodybuilder would welcome a loss of 3 to 5 pounds of fat!


Immune System


Green tea boosts the immune system function. As a bodybuilder, you already suppress your immune system in a major way several times each week by subjecting your body to intense workouts. Despite their healthy eating habits and rigorous exercise patterns, bodybuilders are often sick more than their sedentary counterparts who can’t tell a gym from a gyro sandwich. Green tea, along with vitamin C and E, can help reduce the impact made upon the immune system function.


Caffeine


Used by 90% of the population, caffeine is a terrific supplement for added energy, performance, and circulation in the gym. Green tea contains it, and bodybuilders love it. If you’re a bodybuilder seeking an edge, look into green tea as an alternative to the yellow caffeine pills. You’ll experience the same energy boost, and you may still develop the common addiction to caffeine that most see, but you’ll be bringing a lot of great factors into play in your body that caffeine alone does not bring.


Anti-oxidants


Green tea does contain anti-oxidants. These can be invaluable to the bodybuilder. When you lift weights, you tear muscle fibers on the molecular level, causing them to release toxins into your body. Among these are free radicals. These agents cause cell damage, which leads to both soreness and growth, and well as cell permutations, which can lead to cancers. Drinking green tea can help you recover faster from your workout, and will slightly lessen your chances of developing cancer. Given the variety of unknown substances bodybuilders put into their body (including AAS), any anti-oxidant you can get is greatly useful!



You’ll want to keep an eye on your oval caffeine intake when supplementing with green tea. After all, you wouldn’t want to drink three cups of coffee, pop a “Vivarin” for 200 mg of caffeine, then enter the gym. You’d be a sweaty, jittery mess, and your blood pressure would be skyrocketing as well! Give green tea a shot if you’re looking to give your bodybuilding training, health, and recovery a shot in the arm!


[You May Also Like: http://pmxfit.primalmuscle.com/can-caffeine-consumption-help-burn-fat/]

[http://pmxfit.primalmuscle.com/green-teas-effects-on-bodybuilding-training/ | pmXfit]

» View Full BodyBlog Post

Sleep: The X-Factor in Building Muscle

Read any muscle magazine, and you can rest assured you will bombarded with three major topic areas: Training, Nutrition & Supplementation.



Oh, there are plenty of training articles. If you have been living under a rock for 20 years, then yes, maybe hearing “bench press will build up your chest muscles” is highly effective advice. Maybe you need to ready “Crunches: 3 sets of 20 reps” each month, from a different bodybuilder wearing a doo-rag for his contractually required post-shot workout in the gym, where he’s ripped to shreds and using fake weights. I mean, you didn’t really think a guy would win http://pmxfit.primalmuscle.com/2011-arnold-classic-europe-results-and-highlights/ and be in the gym the next day benching 5 wheels, did you? And where are all these orange rubber weights in my gym, anyway? They show up in every photo shoot!



Okay, so we know that every monthly muscle magazine will be filled with training articles. We also know they’ll touch upon nutrition. Often, this will overlap into the supplementation department, as guys attempt to tell us that the 4500 calories they needed each day to maintain 320 pounds of off-season muscle mass was acquired through boiled chicken breast, rice, and of course, the current supplement being marketed by the current supplement company paying for that bodybuilders’ monthly car lease payment.



The magazines are filled with rehashed training articles - because what works in the gym doesn’t change. They’re filled with lame, boring diets that focus mainly upon selling supplements. They all ignore steroids because 1) that’s a taboo topic and 2) people who use steroids buy far fewer supplements.



The magazines ignore sleep. They ignore rest. Perhaps it is because nobody can endorse sleep or sell sleep. Perhaps it is because it isn’t glamorous, and no matter how hard you try, you can’t write that many articles about the need for 7.5 to 8.5 hours of sleep each night, along with a 45 minute rest period each day, either napping or just relaxing. See? We just did it. That one sentence encompasses everything you need to know about sleep, the X-factor in building muscle. We grow while we sleep - so sleep more and you will grow more!



Via http://pmxfit.primalmuscle.com/sleep-the-x-factor-in-building-muscle/

» View Full BodyBlog Post

Pre and Post Nutrition Guide

At the lower, entry, or "newbie" phases of bodybuilding, nutrition isn't all that important. The beginner's gains are legendary. You can eat cheeseburgers and soda all day, and if you 'kill it' in the weight room hard enough, you will add some serious muscular size to your narrow frame. It's easy at this point and you can toss a rock in any gym and hit a teenager enjoying these initial gains. You should always pay close attention to nutrition for your health, but at this phase in the bodybuilding chain, you will make gains no matter what you eat.



In the middle, or intermediate levels of bodybuilding training, nutrition begins to emerge as a more important factor. After those initial 20 pounds of muscle gain, suddenly you will be unable to gain much more muscle until you add some consistent protein to your diet and of course, carbohydrates to fuel your training session. Carbohydrate sources should be better selected so that you are able to train longer and harder, which will soon become requirements for making new muscle mass gains.



Once you reach the advanced, or elite levels of bodybuilding training, you are in for quite a surprise. The time you spend in the gym may be double, and the intensify may be triple - but the gains will come slower than ever at this point! Sure, you will have to take into consideration the fact you'll already be bigger than most people you meet in the streets. You'll already be able to make your mark at local bodybuilding shows. You'll already carry a great deal of muscle. But it will be time to get that nutrition aspect of your bodybuilding life 100% under control. Let's learn how!


Pre Workout Nutrition

Before your workout, it is most imperative that you feed your body some quick digesting carbohydrates, along with some low-fat proteins. The idea here is to select foods that will move through your body quickly so that you'll have energy as well as the intestinal clarity you need in the gym. Surely you can't imagine chomping down a huge Philly cheese steak sandwich, then squatting 45 minutes later, right? Opt for lean chicken or turkey breast, with some vegetables and a bit of juice. A light salad would be a good idea as well. Many foods will work, as long as they are quickly absorbed to the body and provide solid, clean fuel for your brutally tough upcoming training session!


During Workout

If you are not concerned about gaining fat, then a low-calorie carbohydrate drink such as G2 (which is half-calorie Gatorade) is an ideal way to keep your energy levels high during a workout. Some bodybuilders will choose to mix in 5 mg glutamine and/or 5 mg of creatine with this beverage, to soak their blood with these very useful supplements while they are lifting. This is optimal and may not be recommended during a squat session with guaranteed nausea in the air, but it can give you a boost for faster results! When all else fails, water is a fine fuel for your training session.


Post Workout Nutrition (shake)

Immediately upon completion of your workout, before you even take a shower, you should rush to your locker and grab the shaker cup you brought along containing 2 scoops of powdered whey protein. Mix it with 12 ounces of water from the fountain, then perhaps chomp down a banana if you'd like. The sugars from the banana will shuttle the amino acids from the whey protein to your thirsty muscle fibers faster, taking greater advantage of that post-workout anabolic window for growth.


Post Workout Nutrition (meal)

About 45 minutes after your protein shake, or 1 hour after the completion of your workout, it will be time for your first actual post-workout meal. This meal should contain some higher fat, slower burning protein source such as steak, along with as much carbohydrates (in the form of potatoes, beans, and rice) that you can fit down your gullet. Remember Ronnie Coleman stopping at the Black Eyed Pea restaurant in his DVD, for his legendary post-workout meals? Steak, chicken, and plenty of carbs, with some corn bread to boot!


The better a bodybuilder you become, the more important nutrition becomes for continuing to grow your physique and meeting your lofty bodybuilding goals. In the beginning of your training journey, it's very likely that you won't pay too much attention to your diet. You should, but you will still make solid gains if you do not. Intermediate and advanced bodybuilders should pay very close attention to the rules listed above for pre- and post-workout nutrition. They may discover that they are in turn able to move up from intermediate to advanced much quicker with the advantages of smarter nutrient timing on their side!



[Via http://pmxfit.primalmuscle.com/pre-and-post-nutrition-guide/]

» View Full BodyBlog Post

8 Tips for Designing The Perfect Bodybuilders Diet Plan

http://pmxfit.primalmuscle.com/8-tips-for-designing-the-perfect-bodybuilders-diet-plan/Designing a http://pmxfit.primalmuscle.com/8-tips-for-designing-the-perfect-bodybuilders-diet-plan/ isn’t that difficult, but it does entail a great deal of factors which need to be understood before an effective plan can be created. We will all wish to design our own optimal menu, based upon our food preferences, goals, and schedule, but some basic nutritional tenets will remain constant for all such diets. Let’s look at a few factors which will go into the design of a perfect http://pmxfit.primalmuscle.com/8-tips-for-designing-the-perfect-bodybuilders-diet-plan/.


Determine your goals

You have to first decide what your bodybuilding goals are, before you can devise a diet plan. One might think that it wouldn’t be much different – we eat more food to make gains, and make sure an adequate amount of protein is included, right? Sorta! If you wish to gain 50 pounds of muscle, you will need to employ a radically different approach from if your goal is to lose 5 pounds of fat. The types of food, frequency of meals, and total number of calories will vary depending upon your goals.


Total caloric intake

There is some magic number of calories which will deliver optimal muscle gains. That number changes every day. We engage in different levels and kinds of activities each day, whether it is at work or in the gym, so the number of calories we need each day will vary as well. The important goal is to try to manage the overall WEEKLY goals to match your weekly caloric needs. Don’t stress yourself with daily numbers. Rather, estimate how many you’re currently burning each day, then add 500 to that. Spend 1-2 weeks at that number, and then decide if you’re gaining too much – or too little – weight. Adjust your number accordingly.


Macronutrients: Protein, Carbohydrates & Fat

Every food you consume on a daily basis will consist of some combination of these three magic macronutrients. Ideally, you will want to consume 2 servings of protein (30 to 40 grams) each meal along with 2 servings of carbohydrates (30 to 40 grams) each meal. Your fats should come from daily fish oil caplets, as well as part of any meats you happen to consume. Don’t specifically add fats to your meals, with the exception being the occasional peanut butter dab on your plate.


http://pmxfit.primalmuscle.com/8-tips-for-designing-the-perfect-bodybuilders-diet-plan/ Water

The body, the muscles, the planet is comprised mostly of water, so it makes perfect sense that you should be doing everything within your power to consume a great deal of water each day. Every hour, try to drink 1 cup. Drink plenty of water (or perhaps a water-diluted sports drink) with your workout. You should be averaging at least 1 gallon per day, with that number being closer to 1.5 gallons if you are using a supplement such as creatine monohydrate.


Fiber

You’ll be ingesting a large amount of calories each day, and since they’re healthy calories, they will be wrapped in some pretty voluminous foods. Make sure your health is tip-top and your food keeps moving along by consuming a few servings of leafy greens each day. Fiber supplements can also be highly useful.


Junk

Treat yourself to a few junk food meals each week. Keep serving sizes small, and don’t miss any of your regular meals as a result of your binging. Any http://pmxfit.primalmuscle.com/8-tips-for-designing-the-perfect-bodybuilders-diet-plan/ will include a few things like pancake or pizza pig outs for those “fill out” days. It’s part of keeping your metabolism ramped up, and your spirits high. Don’t get down on yourself if you crack and end up eating 4 Reeces peanut butter cups. Just pat yourself on the back for your essential fatty acid consumption (from the peanut butter) and get your tail to the gym for some late night cardio!


Is a calorie really a calorie?

Nope. Absolutely not. Sure, 100 kcal of marshmallows is equal to 100 kcal of steak in terms of how much water they will boil. But in terms of how much muscle mass building in which they will contribute, it’s not even close, and it’s not even debatable, despite message board arguments to the contrary. Eat the right kinds of calories – from foods such as steak, eggs, whey, fish, and chicken (for protein) and potatoes.


http://pmxfit.primalmuscle.com/8-tips-for-designing-the-perfect-bodybuilders-diet-plan/ Keep a journal

Tracking all of these factors will be imperative for reaching your goals in an optimal amount of time, and making the fewest possible mistakes while doing so. It won’t be an easy road, revamping your diet and changing your lifestyle to reflect these new habits. But the results will be stellar. Write down your daily diet, training, cardio, rest, and other factors. You’ll soon discover that you’re writing your own personal useful http://pmxfit.primalmuscle.com/8-tips-for-designing-the-perfect-bodybuilders-diet-plan/.



[Via http://pmxfit.primalmuscle.com/]

» View Full BodyBlog Post

What Everybody Ought To Know About Power Eating

http://pmxfit.primalmuscle.com/what-everybody-ought-to-know-about-power-eating/


There’s lifting weights, then there’s powerlifting. There’s sleeping, then there’s power sleeping. Finally, there’s eating, and then there’s POWER EATING. If you want to be the best, you’ve got to train using the best possible methods. If you want to be the most rested, the same rule applies. And if you want the most power in your diet – power being the result of multiplying strength times speed – then you are going to want to employ power eating.



Power eating is performance based dieting. You aren’t restricting calories, and you aren’t going overboard either. Rather, you are working to create an anabolic environment within your body which will in turn allow you to train with an insane amount of strength and speed. Every three hours, you will give your body a nice mix of protein and fat, coupled with as much carbohydrates as you can consume without exceeding what your body can utilize.



This kind of dieting is NOT designed for the skinny model type. Nor is it designed for those looking to just add a few pounds of muscle. No, you use power eating if you are into power lifting, and you want to look like a powerful person. If you train to ‘tone’, then you should eat for that same purpose as well. However, if you train to pile slabs of beef upon your arms, legs, back, delts and chest, then you should be eating that same way. Your plate should be piled high with slabs of beef, stacked upon piles of mashed potatoes, for example.



Every one of your meals will be designed by you. You aren’t going to be following a cookie cutter diet. You aren’t going to be measuring grams or calories. You are going to be building a stack of food, and then devouring it! If you want to look like a 170 pound lifter, then by all means, continue training and eating just like one. But if you follow around a 230-pound behemoth for a day, you’ll quickly discover what power lifting and power eating is really all about. They don’t count their calories, they count how many plates of muscle building food that they eat. That is the key! Don’t count calories – count platefuls!



Rather, you will train with power, then eat with that same intensity. Pile your plate high with solid protein sources such as beef, chicken, and pork. Next to it, stack up the potatoes, pasta, rice and corn with a little gravy to help wash it all down. Eat fast, and eat a lot of it.



If you aren’t training correctly, then you aren’t going to eat correctly. Why? Because your body will not crave, and will not be able to consume, enough calories of the right variety to grow, if you’re not creating that demand. If you are truly training like an animal, then you are going to need that much food to keep your body satisfied. So get lifting, get eating, and do it all with power!


This article is provided from PrimalMuscle.com, the world's leading http://pmxfit.primalmuscle.com/category/training/ information site. You can find more free information about http://pmxfit.primalmuscle.com/category/training/, http://pmxfit.primalmuscle.com/category/steroids/, Diet and http://pmxfit.primalmuscle.com/category/nutrition/ articles by visiting http://pmxfit.primalmuscle.com/.

» View Full BodyBlog Post

Low Carb Diets - Are They Effective For Fast Weight Loss?

http://www.bodybuildingtoday.com/bodybuilding/low-carb-diets-are-they-effective-for-fast-weight-loss/
By http://ezinearticles.com/?expert=Dane_C._Fletcher


Do you diet and eat clean, complete your cardiovascular exercise religiously, hit the weights hard, yet still cannot seem to shake that 'soft' look? If so, you may simply be one of those very unfortunate individuals that is highly insulin sensitive. In other words, your body cannot process carbohydrates as well as your peers. You are healthy, and you train hard, and your body fat levels are low. But you just do not have that chiseled look. You still look soft.



There is hope for you. Low carbohydrate diets have been used for years by athletes who just cannot seem to shake the soft look. Without such a high influx of carbs into the body, the muscle tissue utilizes the sugars you hold and suddenly you are looking much sharper. Lower the carbs, bump up your protein and fats, and you should see a significant difference. You should also be completing cardiovascular exercise each day on an empty stomach in order to facilitate the fat burning process and really get the furnace inside you rolling!



One should differentiate between a low carbohydrate diet, and a Ketogenic diet. A diet nearly completely devoid of carbohydrates puts your body into a Ketogenic state. Your mouth taste metallic, your brain may function oddly, and you will lose a great deal of fat and water. However, for the more moderate lifter, a lower carbohydrate diet which still gives you 3-4 solid servings of carbohydrate per day is a viable alternative.



Remember that a calorie is a calorie. A gram of carbohydrate or protein contains 4 calories, while a gram of fat contains 9 calories. If you cut your carbohydrates back significantly, you can add either an equal amount of protein grams to make up for the difference, slightly less than half as many fat grams, or some combination.



Drink plenty of water when consuming a lot of protein. Your body will need it to keep digestion running smoothly. Keep your fiber high to prevent constipation.



The use of supplements such as creatine may put your kidneys at a slight disadvantage due to the extra work they will have to do in processing the high protein intake. Anything over 350 grams per day can give you strong smelling urine, a sign your kidneys are working harder than they should be working. If you have any family or personal history of kidney disease, then an extremely high protein diet may be risky to your health. Always check with a doctor before engaging in this or any other radical diet which will change the normal function of your internal processes.



Any number of carbohydrates fewer than what you are consuming at the moment is going to be an improvement. Your job is to find that happy medium between your current carb intake level, and the level in which your body enters ketosis. Put yourself in the middle, and you'll see your body fat levels drop without some of the nasty keto side effects.



Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more http://www.BodybuildingToday.com or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.



Article Source: http://ezinearticles.com/?expert=Dane_C._Fletcher http://ezinearticles.com/?Low-Carb-Diets---Are-They-Effective-For-Fast-Weight-Loss?&id=6281311

» View Full BodyBlog Post

Green Smoothies For Better Health and Performance In The Gym

http://www.bodybuildingtoday.com/bodybuilding/green-smoothies-for-better-health-and-performance-in-the-gym/
Everybody wants to live longer, feel better, and be leaner, right? We know that diet and exercises are major keys to reaching this goal. One secret that many people have discovered for feeling better and achieving greater feats in the gym is the use of smoothies - in particular, green smoothies. These smoothies incorporate the blending of water, fruit, and lettuce in a single drink. Green smoothies are better than consuming the ingredients separately for several reasons. Let's look at these reasons.



Convenience can be achieved with green smoothies - this is the most obvious reason for using them. You quickly blend a handful of berries, lettuce and bananas in the morning, and you have a shaker cup packed with your entire day's worth of fruits and vegetables. Drink it with a meal, post-workout, or as part of a mid-day snack. Instead of chomping down a banana and a salad, you can simply chug a drink in 10 or 15 seconds, and move on with your day.



Synergy is definitely achieves when drinking green smoothies. Your body is able to assimilate the nutrients offered in each of the various fruits and vegetables in the same sitting. Instead of digesting a banana, waiting 4 hours, then digesting lettuce, then digesting strawberries four hours later, you are able to reap the health benefits of each of them - all at the same time - with every serving.



Finally, researchers believe green smoothies deliver something greater than just the sum of their ingredients. Chimpanzees also feast upon green leaf lettuce all day long, and their health and strength certainly surpasses that of us human beings. It is believed that by slowly chewing upon each leaf hundreds of times, they are able to rupture cell membranes within the lettuce, and therefore derive more of the nutritional benefits. Using your blender to pulverize the lettuce into tiny bits delivers this same advantage!



Each smoothie should consist of four key ingredients. Two cups of water is the first staple ingredient. Add two bananas for your solid base. Nest, a handful of berries or sweet fruit of your choice in is order. Strawberries, blueberries, or mixed fruit all make for excellent choices. The more sweet fruit you add, the less "green" your smoothie will look and taste. It's okay to load up the sweet fruits early in your smoothie experience as you adjust to the green nature of them. Finally, you add a solid handful of your leafy greens. These can be kale, spinach, red or green leaf lettuce, or romaine lettuce, which is particularly popular. Kale is probably the most neutral of ingredients, meaning you won't taste it. Blend it for 90 seconds (without ice) and serve over ice. It's that easy!



Many of us don't like to eat our fruits and vegetables. However, green smoothies allow us to consume a day's worth of fruits of vegetables in a tasty, easy to drink format. Give them a shot, and see if you feel better, look better, and perform better in the gym!



Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more http://www.bodybuildingtoday.com/ or information on weight training, or supplementation, please visit http://www.bodybuildingtoday.com/, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.



Article Source: http://ezinearticles.com/?expert=Dane_C._Fletcher http://ezinearticles.com/?Green-Smoothies-For-Better-Health-and-Performance-In-The-Gym&id=6276813

» View Full BodyBlog Post

Pre-Workout and Post-Workout Nutrition Tips

http://www.bodybuildingtoday.com/bodybuilding/pre-workout-and-post-workout-nutrition-tips-for-bodybuilders/
Whereas what you actually do in the gym during the span of your training session determines greatly how well you are progressing towards building your body, what you do 90 minutes before and after the work out determines how fast you achieve that goal. It's called "the four hour window", one and a half hour before and after the one hour of work out. Miss it and you will toil in the gym for more than twice the time you would have achieved your goal.



This window is the opportunity to enhance your body's ability to build muscle. This is because it is the time your body will be in most need for muscle building foods and also most receptive to the foods taken.


Pre-workout meal


This is the most important meal of your entire day, save for the post workout meal. Its entire purpose is to ready the body for the rigors of weight training. During the actual workout, your body depletes all "liquid" sources of stored energy such as blood sugar. As the workout intensifies, the body initiates Glycolysis a process that oxidizes fats, stored in an insoluble form to soluble sugars that are quickly dissolved in blood for transit to the muscles for respiration to generate energy.



Towards this end, the pre workout meal should consist of easy to digest and absorb energy giving foods such as carbohydrates. This provides a ready source of energy for your body during the session rather than opting for Glycolysis which not only takes time to occur but also requires energy. This would be counter productive for one working out in the gym as they need all the energy that they can spare.



If you are eating to gain mass, your average meal suffices for a pre work out meal. However, it should be taken ninety to sixty minutes before the weight training session begins to provide enough time for the body to digest and avail the nutrients to the cells of the muscular tissue for energy synthesis.



Stick to simple carbohydrates preferably in juice form as liquid food is easily digested with the least amount of energy expended than solid food which has to first be broken down to particles.


Post workout nutrition


The essence behind intense weight training to gain mass is the simple fact that muscle tissue gets torn and thus during rebuilding which is inevitable, stronger muscle tissue will be synthesized to withstand the workout routines as the body tries to adapt to the new environment. In the process additional muscle tissue is synthesized to supplement the existing muscle. This is visible outwardly as increased muscle mass and a well built body.



Thus the post work out meal should provide nutrients that are necessary for tissue repair and growth. This is mainly carbohydrates to replenish energy sources such as glycogen and proteins to provide amino acids necessary for the rebirth of new and hopefully stronger tissue. The sooner the body get's these rebuilding materials the faster it will repair and build new, stronger and bulkier muscle.


This article is provided from BodybuildingToday.com, the world's leading http://www.bodybuildingtoday.com/bodybuilding/ information site. You can find more free information about http://www.bodybuildingtoday.com/bodybuilding/category/bodybuilding-training/, http://www.bodybuildingtoday.com/bodybuilding/category/bodybuilding-supplements/, Diet and http://www.bodybuildingtoday.com/bodybuilding/category/bodybuilding-nutrition/ articles by visiting http://www.bodybuildingtoday.com/.

» View Full BodyBlog Post

Study: Beet Juice Lowers Blood Pressure





The vegetable known as the beetroot in Great Britain ( and usually called the table beet, garden beet, red beet or just plain beet in the U.S.) has been studied in recent years for its health-building properties. For example, scientists have found it is rich in the nutrient betaine, which reduces the blood concentration of homocycsteine, a substance linked to heart disease and stroke. Now a study just published in the American Heart Association's Hypertension journal concludes drinking beet juice lowers high blood pressure quickly and effectively -- and could be a natural approach to helping prevent cardiovascular problems.



British scientists at the Queen Mary University of London found that drinking beet juice lowered blood pressure to healthy levels within 24 hours. In fact, it was just as effective as prescription nitrate tables in treating hypertension. In a previous study two years ago, the same research team had first observed that drinking beetroot juice lowered blood pressure -- now they've figured out exactly why.



It turns out that the organic form of nitrate found in beet juice is the key to its blood pressure lowering benefits. Study author Amrita Ahluwalia, Professor of Vascular Biology at Queen Mary's William Harvey Research Institute, said the investigators were able to prove the nitrate was the cause of beet juice's beneficial effects on cardiovascular health because they showed beet nitrate increased levels of the gas nitric oxide in the circulation. Nitric oxide is a type of biological messenger in the body. It signals smooth muscle tissue to relax, induces vasodilation and increases blood flow, leading to a lower blood pressure.



" We gave inorganic nitrate capsules or beetroot juice to healthy volunteers and compared their blood pressure responses and the biochemical changes occurring in the circulation," Professor Ahluwalia said in a statement to the press. " We showed that beetroot and nitrate capsules are equally effective in lowering blood pressure indicating that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure. We also found that only a small amount of juice is needed -- just 250ml -- to have this effect, and that the higher the blood pressure at the start of the study the greater the decrease caused by the nitrate."



" The research will be welcome news to people with high blood pressure who might now be able to use a new 'natural' approach to reduce their risk of cardiovascular disease (including stroke and heart attacks) -- the world's biggest killer," the researchers added in the media statement.


Written by S. L. Baker

This article is provided from BodybuildingToday.com, the world's leading http://www.bodybuildingtoday.com/bodybuilding/ information site. You can find more free information about http://www.bodybuildingtoday.com/bodybuilding/category/bodybuilding-training/, http://www.bodybuildingtoday.com/bodybuilding/category/bodybuilding-supplements/, Diet and http://www.bodybuildingtoday.com/bodybuilding/category/bodybuilding-nutrition/ articles by visiting http://www.bodybuildingtoday.com/.

» View Full BodyBlog Post

Evening Food Consumption – Tips For Bulking and Muscle Growth

http://3.bp.blogspot.com/-bN1Ozmqt678/TYFJHLsXpiI/AAAAAAAAAEo/zhpOOtcODvs/s1600/Bulking%2BFood.jpg


Ask any massive bodybuilder what he ate to reach his size, and chances are good that it would take less time to describe what he didn’t eat to get that big. Bodybuilders are notorious for eating everything under the sun during those periods when they made their overall big mass gains. Often this mass phase will take place right before they move from local to state level. They’ll “woodshed” it, or spend two years with the right cycle, the right training facility, and above all, any food they can get their hands on. Protein is important, but overall caloric intake is what matters most. The bodybuilder will routinely shovel down thousands of calories each day, often as many as 1500 or more in a single setting!



This type of binge eating can wreak havoc on the digestive system. The human body was designed to maybe consume 2000 calories per day, as the FDA recommends. The thought of the digestive system consuming 3 to 4 times that can boggle the mind. However, it is a reality, and it’s taking place all over the world as you read this. Eating that many calories can be tough. Breakfast needs to be a big meal. The post-workout meal may be the most important of the day. Finally, the meal before bed is the one meal that seems to lead to the most discussion and debate. How much of what foods should you eat before you head to sleep?



We must remember that the body is essentially entering a period or deprivation, or even starvation, when you head to sleep each night. You doze off and spend 8 to 10 hours without touching a single gram of protein. The muscles begin to see cortisol levels rise, and by the time you wake up, they’re begging for a protein IV tube. To combat this nightly deficit, you want to consume a good amount of steady calories, in both protein and carbohydrate format, before you head to sleep each night.



Some people prefer a breakfast late at night, to keep the digestion steady as the hours pass. Oatmeal and eggs would be ideal for this purpose. Others opt for a smaller, more compact meal, such as chicken and rice. Protein sources such as roast beef, steak, and casein protein will stay with you for 6 to 8 hours. Whey will be out of your system in 45 minutes. Choose your foods appropriately based upon your goals.



If you possess a level of discipline greater than the others, you should consider setting your alarm every three hours each evening. It may seem like a pain at first, and may require you to head to sleep earlier than usual so that you are still able to get in your eight hours. After a while, the habit will be second nature, and you’ll be outgrowing your peers in ways you never could have imagined. Placing your items out ahead of time – even a shaker filled with protein and a second alarm clock to ensure you still wake up for work on time – is a quick and easy task that will certainly lead to new mass gains.


This article is provided from BodybuildingToday.com, the world's leading http://www.bodybuildingtoday.com/bodybuilding/ information site. You can find more free information about http://www.bodybuildingtoday.com/bodybuilding/category/bodybuilding-training/, http://www.bodybuildingtoday.com/bodybuilding/category/bodybuilding-supplements/, Diet and http://www.bodybuildingtoday.com/bodybuilding/category/bodybuilding-nutrition/ articles by visiting http://www.bodybuildingtoday.com/.

» View Full BodyBlog Post


Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com