Nutrition, Diet for Bodybuilders

Nutrition, Diet For Bodybuilders
By Paul L Williams


Increase your protein intake (30 to 50 grams with every meal every 3 hours) - this prevents the body burning muscle tissue whilst you are dieting. Good protein sources include lean red meat, chicken, turkey fish and whey protein. For those protein shakes - always try to consume high quality whey protein - not cheaper milk or casein proteins! Research shows that whey protein leads to over a 100% greater increase in protein synthesis (the fancy term for muscle growth) than the cheap milk protein found in many protein powders. In addition, whey protein halts the muscle-wasting hormone 'cortisol'. Whey protein heads straight into the bloodstream - ready for delivery to your protein-starved muscles. And always try to consume a protein shake immediately after a workout - this is when your muscles need it most!

Drink lots of water - around 3 litres a day if you can manage it! My advice here is to start early in the day! Drinking large amounts of water is very important if you are taking a course of steroids. You need to flush out those internal organs and supply the water your muscles need to grow. Cut down on your salt as it reduces the ability of your stomach to digest protein. Added to this, salt may lead to water retention, heart disease and high blood pressure. Reduce your intake of fats from dairy and animal products - but 'high fat' cold water fish such as salmon, herring, sardines and mackerel are good for your system and should be on your shopping list. Make sure you eat nutrient rich foods (tuna, chicken, salads, pasta, beans, and pulses) and try to cut down on your sugars, salts and fats! Empty calories (sweets, chocolates, fried food) won't provide the fuel you need but they may make you fat.

Go for complex carbohydrates (bananas, brown rice, green vegetables) and cut down on simple carbohydrates (chocolate, cakes, chips, and white bread - even carrots!). Basically, complex carbs are harder to break down and they keep your insulin levels on a more even plateau. Simple carbs will give you a short term boost but make you feel more lethargic when the boost disappears! Intense workouts require much higher doses of vitamins. If you're new to steroids, we always recommend that you seek expert professional advice before taking them, as what's right for one person is not necessary right for you. It's also worth remembering that steroids are not magic! They don't work on there own, a good healthy diet and exercise regimen are essential to achieving your goals.

IFBB Pro Bodybuilder and personal trainer. Interested in sports/sports injuries and correct diet and proper nutrition. Sports massage and injury recovery programs. http://www.anabolictoday.com

Bodybuilding for Fat People

Bodybuilding For Fat People
By Lauren Gregory




There is the misconception that if an overweight person starts to work out regularly and lift weights, he will end up looking something like a big whale. But is this really true?

Simply put, No. If a person wanted to lose weight and get toned at the same time, he could do this if he followed a suitable program and ate normal amounts of food. One sure way to turn into a big whale is to simultaneously overeat and work out.

And no, a fat person does not have to starve himself or go on depriving diets to lose weight and gain muscle. By following a healthy diet especially for getting toned and ripped, you can be assured that you will not end up looking like a beach whale. So the key here is to not rely on your own knowledge but to follow expert advice.

What makes it really tough for an overweight person to undergo a healthy lifestyle change is fear. Fear of deprivation of foods they love, fear of exercise, and even the fear of change itself. So if you are in this situation, there are 3 steps that you should follow:

1- Look at yourself in the mirror now. Decide where you want to lose weight and where you want to be muscular and toned. Now shut your eyes and imagine the new you. Go through a mental stroll of your day to day life- only picture the new hot you living it instead. How do you feel?
2- Draw two columns on a piece of paper. On one, side, write all the negatives of becoming the new you. On the other side, list all of the positives. If your positive column outweighs your negative column, then what are you waiting for?! Its time to take action baby!
3- Choose and pursue a good, reliable weight-loss bodybuilding program, such as THIS ONE.

By following these steps, you will be well on your way to shedding those excess kilos and replacing them with hard-as-steel muscles!