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Muscle Building Nutrition Plan

April 6, 2011

Creating A Muscle Building Nutrition Plan

When you are trying to create a muscle building nutrition plan that will help you to increase muscle mass, there are a few things that you can do.  You will find that there are many supplements out there that will claim that they will do all the work for you.  This is simply not the case.  You must learn ways to incorporate well rounded and balanced nutrition into your daily dietary intake if you want to see real results quickly. 

Here is a guide that will help you get started:

First, you will want to start out by eating more small meals, instead of a couple huge meals throughout the day.  This will help you in more ways than one.  First of all, it will help to increase your metabolic rate and keep it up.  This will help you to have more energy and reduce the risks of accumulating more body fat.  While three meals each day is the norm, it should really be more like five to six smaller  meals. 

The next thing that you will want to do is focus on eating more protein and more of the carbs that are “good” for you.  A general rule of thumb is that you should eat around thirty grams of lean protein for each meal.  This may seem like a difficult task, but it is attainable.  You will just have to do some planning ahead of time to make sure that you are able to do it. 

When it comes to carbs, you will want to choose the ones that are good for you, so to speak.  Usually when you choose whole grains and stay away from the “white” foods, you will be headed in the right direction.  You are also going to want to make sure that you are not eating the simple carbs, or sugary sweets.  These are not the carbs that are going to give you energy.  You will find that while you do get that initial boost of energy, you will come crashing back down pretty soon after. 

Staying away from food that is high in fat is also a good idea.  You will find that eating a lot of fatty foods will only make you feel worse throughout the day.  It can also lead to accumulation of body fat.   If you choose these foods, then you will ultimately end up spending your workouts working off that fat instead of building your muscles. 

Look into some of the supplements that are on the market.  While you should not rely solely on these supplements, they can be beneficial when paired with a great nutritional plan.  You should really take a close look, as some of them may not be worth the box they come in.  Sticking with something that has a lot of protein is the best concept when it comes to these supplements. 

Along with your changes in diet, you will also want to ensure that you are drinking enough water.  By doing this, you will be giving your body everything that it needs in order to build muscle.  Without drinking water, you will not give your body enough hydration to really build muscles to the extent that you want.  It also helps you to prevent injuries during workouts. 

As you can see, there are a few guidelines that you can follow that will help you to create a nutritional plan that will help you build muscle.  If you incorporate this into your daily lifestyle, then you will be much closer to having the ripped body that you have always dreamed of having.


Build Muscle The Easy Way

September 30, 2009

There are many advice columns, hyped up products, infomercials, e-books and so on all giving advice about the newest latest and easiest ways to build muscle. So if there are so many different ways to build muscle then why is it so difficult for people to do so? Well the answer is partly in the question. With so much conflicting and individualistic advice about, both on the net and in bookstores and magazines, how on earth is someone new to bodybuilding supposed to know what to do?

Whilst some of this advice is good some of it is less so and may not be particularly relevant for the new bodybuilder who really needs to simply get the basics down. So with that in mind here are three sure fire steps to help anyone build muscle easily.

1) Train intensely. Ensure that in your program you use the multi-joint mass building exercises that follow: deadlifts, rows, squats, benchpresses and pull ups. These time proven exercises will help you build muscle mass easily. Steer away from exercises that isolate individual muscle groups, these are usually not designed for packing on mass but more for carving definition and toning up. Get in the gym, workout vigorously for 45 minutes, stay focused and then get out.

2) Pay attention to muscle building nutrition. For many years experienced trainers have been quoted as saying that 80% of bodybuilding success is down to correct muscle building nutrition. This is still true today! As a rule of thumb 50% of your food should be from carbohydrates, 30% from protein and the rest made of fats.

The following source of food come highly recommended, for carbs: rice, potatoes, pasta, brown breads. Good sources of protein include: chicken, milk, turkey, beef and fish, particularly mackerel and tuna. naturally these foods will supply all the fats that you need. If you really wish to boost your progress and have the money available then try taking the following: whey protein, essential fatty, acids, creatine and a good multi-vitamin product.

3) Rest. Muscle grow whilst you are asleep and at rest so it therefore comes as know surprise that you need to spend quality time resting. This sounds very simple and it is, yet the amount of people that train too much and do not give their bodies adequate time to eat is enormous. Most people will find that two workouts per week are sufficient.

Ok, I said it was simpie and it is. If you just stick to those basics you too can build muscle easy. basically that is all you need to know, although you can delve much much deeper of course into all of these topic areas. Now with those things in mind, ensure correct muscle building nutrition, train hadr and intensely and give yourself time to recover!

To Build Muscle Fastest Should I Avoid Cardio Workouts?

September 30, 2009

A typical dilemma for any active sportsmen who lifts weights and wants to gain muscle mass is that they know there goal to build muscle up conflicts with the fact that they do a lot of cardio-vascular work. How can someone like this build muscle fastest whilst still doing cardio, indeed is it even possible?

Quite often it is suggested that in order to build muscles fastest you have to keep cardio training down to as limited an amount as possible. This is often stated due to the fact that aerobic training sessions do two particular things that may restrict muscle building, namely: 1) burn an abundance of calories 2) speed up your metabolism. These two things both add weight to the problem of consuming enough calories. This takes us to the question of exactly what amount of calories should I therefore be taking on?

Well, to maintain weight each day you must eat enough calories to cover the energy expenditures of your body as if it were at rest (this is known as the basal metabolic rate), then consume enough extra calories to cover the exercise that you will do. Each day you need to eat a further 500 calories if you wish to build muscle mass.

Is it possible to work this number out?

Yes, there definitely is and one way of finding this total is by following the Katch-McArdle formula (BMR based on lean body weight). Here it is:

Men: BMR = 66 + (13.7 X wght in kg) + (5 X hght in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X hght in cm) – (4.7 X age in years)

Once you have gotten this figure you should then multiply it by one of the following to allow for your daily activity levels:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active equals BMR X 1.375 (sports/light exercise 1-3 days/wk)
Mod. active = BMR X 1.55 (sports 3-5 days/wk/moderate exercise)
Very active equals BMR X 1.725 (sports 6-7 days/hard exercise/wk)
Extr. active equals BMR X 1.{9 (hard daily exercise/sports & physical job or 2X day training, i}.e marathon, contest etc

So, should you be doing cardio and weights frequently then you should multiply this by at least 1.725. This will cover the amount of energy for your daily needs. To suit your specific goals you should then adjust this total. Assuming your goal is muscle building a further 500 calories each day need to be added to this amount.

So, let’s say your final number is 3000 calories then you ought to be trying to eat 6 meals/day of 500 calories. the constituents of every meal would therefore be protein: 37 grams, carbohydrate 62 grams and 11 grams would come from fat. This is due to the fact that a gram of protein or carbohydrate equals 4 calories where as a gram of fat equals 9 calories.

Correct muscle building nutrition and working out your calorie needs like this is what is going to ensure you build muscles fastest, not any miracle new exercise!

Muscle Building Secrets

September 25, 2009

There is much advice floating around both on and offline about how to build muscle fast. As a personal trainer myself here are a few little known facts, building muscle tips and secrets that I personally consider worth your while contemplating on your quest to build muscle mass:

I often hear that you should train each muscle group just once a week. Although this might produce solid progress for extreme hardgainers it is not going to be true for most people. Sure, you should steer clear of overtraining but like most things in life you won’t improve at something by practicing it only once per week, this is true to a certain degree in bodybuilding too. You need to train each muscle more than once a week, probably twice per week being suitable for most bodybuilders. Ideally you should rotate your workouts through periods when you are near overtraining and periods where you near undertraining. This provides times when there is a lot of stress for the body to handle and other times when the body has more time to recover and build momentum for another push. This will prevent you from hitting training plateaus.

Make sure your workouts last no longer than 45 mintues. If you deem that time limit to short then possibly your workout is not short enough or you are not staying focussed and working out intensely. If you really focus on quality and intensity and avoiding distractions 45 minutes ought to be plenty. If your training session lasts more than this then testosterone levels fall significantly because of the increased cortisol production which actually causes the body to eat muscle tissue plus store fat. exactly the opposite to what we want.

Ideally you should cycle your training. after a while your body adapts to a routine so that it no longer stimulates growth. You should try to switch your routine a little bit before gains start to diminish. You should also try not to alter your routine too often either. Doing so could confuse your bodies muscles overly so and stop it working its way into a nice groove.

It is unlikely that you will make significant gains if you don’t perform the correct exercises. The right exercises are exercises that allow you to perform multi-joint movements and are know as compound exercises. The number one exercises being: bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire body through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can’t help but stimulate muscle mass growth. With those guidelines in mind, go pump some iron, eat correctly and get huge.

What Can I Do To Build Muscle And Burn Fat?

September 25, 2009

The aim of a large portion of people new to weight training is to try and both build muscle mass and lose fat. If you ask a newbie what their goals are they will often say burn fat and build muscle. here we are going to discuss whether this is actually feasible or not.

So, can people actually build muscle mass and lose body fat?

Well, yes is the answer to that one. However there is a but and it is because it is a very difficult thing to do. In order to burn the fat and build muscle you will have to be very careful calculating the amount of calories that you are going to eat and then sticking to that amount.

Why should we do that? The reasons behine why we ought to do that is because if you want to build muscle mass and not put on fat you have to take on board just enough calories to support muscle growth but not so many that you will have a surplus of excess calories that will become stored as fat tissue.

Can I find out what the number of calories to do that is?

yes you may although bear in mind that these calculations are based on assumptions from data based on the general population. this means that they are often not that accurate a most people do not conform to the norm, particularly in terms of the speed of their bodies metabolism which greatly affects the amount of calories you need to consume. You can type into goole ‘ Katch-McArdle muscle building nutrition formula’ if you want to work this out.

Is there a more effective way than this?

Yes, a far easier method to build muscle and burn fat is to break it down into a two step process. this means you would train for 3-6 months bulking up and concentrating solely on increasing muscle mass and not concerning yourself to much about putting on excess fat. This is then followed by another 3-6 months of ripping or losing excess body fat.

This method is far easier as gaining muscle and losing weight are essentially opposites so by targeting just one of these goals at a time it is better, faster and overall an easier way to build muscle and burn fat. This is one of the best weight gain tips around.

Whilst you may still wish to work out how many calories you should be eating as a minimum you requirement to build muscle up you do not have to worry about going over this amount thus making it easier to achieve. If you consume to few an amount of calories then you will reduce your bodyfat but you will not be able to support any muscle growth therefore a two stage process is far more reliable.

When all is said and done you can adopt either method and get the same results however most experienced weight trainers will recommend the two step approach as it is the simplest and most straight forward to get fast results with. One excellent program entitled burn the fat feed the muscle can be found here which guides you through the entire above process.

7 Deadly Muscle Building Sins

September 20, 2009

Developing good habits is crucial to build muscle up on a long term basis. It is very important to be doing the right things regularly in order to build muscle continuously. Unfortunately people tend to pick up bad habits without realising it and they can hold their muscle building progress back or put them at risk of injury/disease. Here we have outlined the top 7 worst muscle building habits and included a few build muscles tips too:

1) The worst of all! Taking steroids, this is harmful for a great number of reasons take your pick from any of these:different coloured spots on the body, acne, swelling of the legs and feet, bad smelling breath and yellowing of the skin, dizziness, trembling, nausea, vomiting, mood swings, premature balding, aching joints, liver damage, palpitations, cardiovascular disease, high blood pressure, and reduction of your final adult height.If you want further reasons to avoid steroid usage then how about: pain on urination, breast development, testicular shrinkage, impotence and even sterility. Enough said about that.

2) Trying to lift too much weight. Ok, so competing with a training partner is highly motivating but be very careful. Lifting too much weight can cause you to lose form and increase the chances of injury and won’t help you build muscles quickly. If you are unable to lift or lower the weight under complete control or if you have to use momentum to do so then you need to lower the weight.

3) Protein intake levels too high. The average adult should be taking on board 0.8-1 gram of protein per kilo of bodyweight per day and a bodybuilder should be consuming no more than 1.7 grams/kilo of bodyweight. Taking on board more than this may cause irreversible kidney problems and increased chances of osteoporosis. Also your risk of heart disease is increased because a by product of protein metabolism homo-cysteine can cause damage to your heart over time!

4) Taking stimulants such as ephedrine has dangerous side effects including heart palpitations, heart attack and stroke. Whilst these are not prohibited you wold be wise to exercise extreme caution and in fact would be much better off not using them. you may try a caffeine pill instead as these are far less dangerous. Always also a health care professional if you have any doubts.

5) Some people seem to think that training on an empty stomach will make them burn off more fat. However energy comes from carbohydrate so if you haven’t eaten you will probably have little energy and your workout will not be very effective. You will not be able to lift more than your previous personal best and you will most likely be left jittery, shaking and even dizzy after your training session possibly due to low blood sugar levels. rather than this have a small meal 30 – 60 minutes prior to training that includes fruits, vegetables and so on.

6) Neglecting to stretch or warm up adequately.Getting your body ready for exercise is essentail in order to prevent injuries like muscle tears and strains, what’s more it enhances your range of motion, flexibility, performance, and posture. It takes only around 10 minutes to do a decent warm up and it is time very well spent. 

7) Not keeping a training diary. If you don’t have this how can you tell if you are making progress or not? How can you keep a track of your previous best lifts and so on. Using a training log is simple, easy and very motivating. Why are you not using one.

OK, so the main thing to do to ensure good bodybuilding habits is to use your common sense and take heed of the above guidelines and you ought to be ab;e to enjoy your workouts and get great results.

How To Eat To Build Muscle At Fast Food Joints

September 20, 2009

Keeping down two jobs, meetings to attend, kids to pick up from school and such like there are so many distractions, time constraints and pressures that if we are not vigilant can only lead to one thing… not enough time to plan and arrange your meals. As far as getting correct nutrition for your diet goes this is one of the biggest crimes possible. The main reason is because it leads to eating fast food.

Fast food is exactly what you don’t want to eat to build muscle up. Too much fat content that contains very little fat content mixed with very little in the way of quality energy. So, how with all of these time constraints and pressures and if we cannot avoid going to fast food restaurants can we actually eat properly for correct muscle building nutrition?

Here are a few golden rules for eating at fast food restaurants in order to build muscle up:

Avoid the apparently good value for money drink and fries. Just a single medium portion of fries can fill you up with around 20 grams of fat and for the drink we are talking about around 200 calories mainly from sugar!

make sure you always choose the grilled option. You can save around 80 calories coming mostly from fat by eating a McDonald’s grilled chicken sandwich as opposed to a premium crispy chicken. A straightforward selection but often overlooked.

Give the dessert a miss. At a fast food joint there are a huge array of dugary snacks in store for you that if you really must have a sugary item then keep it down to a kiddies portion size.

Make sure you restrict your use of those extra sauces. Many of these are very high in fatty content with little muscle building nutrition value. You know what I mean, those small little packages containing mayo, tartar sauce and so on. Look after yourself and skip them.

Is there anything I can eat if a fast food joint really is the only option?

If you want to build muscle food that you could eat at McDonalds would be:

For the bulk of your dinner/lunch a Premium Grilled Chicken Sandwich will nourish you with 10 grams of fat, 51grams of carbohydrates, 420 calories, and 32 grams of protein. A Grilled Honey Mustard Snack Wrap would give you around 260 calories, 9g fat, 27g carbs and 18g of protein. The Asian Salad Grilled Chicken would give you 390 calories, 12.5g fat, 38g carbs, 33g protein with the low fat Sesame Ginger Dressing. Probably the premium option would be the Caesar Salad Grilled Chicken that, yields 220 calories, 6g fat, 12g carbs and 30g of protein.

If however you reside in Australia the choices might look slightly different as follows:
A Beef Burger: 250 calories, 8g fat, 25g carbs, 18g protein or a Herb Fusion Chicken Salad: 100 calories, 2g fat, 3g carbs 20g protein.

A decent breakfast selection would be: 12 grams of fat, 300 calories, 30g carbs and 18 grams of protein. Possibly a Sausage Burrito including 300 calories, 16g fat, 26g carbs, 12grams of protein or If you are looking for just a snack then how about the Fruit ‘n Yogurt Parfait which beaks down into 160 calories, 2g fat, 31g carbs, 4g protein.

I hope that shows you that you can indeed find a fairly good muscle building meal even at a fast food joint like McDonalds. Of course it would be better to allocate some time for planning decent meals throughout the week but if you can’t do this then the above selections should be a good guide and on some level help you burn the fat feed the muscle.