I stumbled upon a very interesting website recently. I've been spending some
time going through it and personally, I feel it's a very useful site...I even
learnt a couple of new things!
Just thought it might be useful for you too.
There's also some cool movie-style animation on the website for you to watch.
You don’t want to miss this.
Click Here to Watch the Free Movie.
Wednesday, March 14, 2007
Wednesday, February 21, 2007
Meal plans for building muscle
These are examples of the types of meal plans you should follow when you want to build muscle without gaining fat.
Training Day Menu
Meal 1: 8 a.m.
10 egg whites
11⁄4 cups oatmeal (dry measure) or 11⁄2 raisin bagels
8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat
Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato*
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
Whey protein shake (2 scoops)
6–8 rice cakes*
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat
Meal 4 (postworkout): 3 p.m.
8 oz. turkey breast
2–3 cups cooked pasta or white rice*
1 whole-grain roll^
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat
Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
1 piece fruit^
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat
Meal 6: 9 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
DAILY TOTALS: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat
* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
^ Optional. If you start the plan and find you’re adding bodyfat, drop this menu item.
Non-Training Day Menu
Meal 1: 8 a.m.
10 egg whites
2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat
Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
Meal 4: 3 p.m.
8 oz. turkey breast
1 cup brown rice
2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat
Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat
Meal 6: 9 p.m.
8 oz. chicken breast
Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat
DAILY TOTALS: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat
Training Day Menu
Meal 1: 8 a.m.
10 egg whites
11⁄4 cups oatmeal (dry measure) or 11⁄2 raisin bagels
8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat
Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato*
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
Whey protein shake (2 scoops)
6–8 rice cakes*
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat
Meal 4 (postworkout): 3 p.m.
8 oz. turkey breast
2–3 cups cooked pasta or white rice*
1 whole-grain roll^
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat
Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
1 piece fruit^
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat
Meal 6: 9 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
DAILY TOTALS: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat
* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
^ Optional. If you start the plan and find you’re adding bodyfat, drop this menu item.
Non-Training Day Menu
Meal 1: 8 a.m.
10 egg whites
2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat
Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
Meal 4: 3 p.m.
8 oz. turkey breast
1 cup brown rice
2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat
Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat
Meal 6: 9 p.m.
8 oz. chicken breast
Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat
DAILY TOTALS: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat
Wednesday, February 7, 2007
Teen Bodybuilding by Jennifer Bailey
Bodybuilding is not confined to male and female adults alone. Teenagers can also work out. Many teens nowadays want to have healthier, more beautiful bodies. To achieve this, they stick to a regular regimen of bodybuilding exercises.
If you are one of those teens who want a perfectly toned body, it is most likely that you go to the gym every day. As time passes, you slowly achieve the look you want. What you don’t realize is that when you work out, you develop not only on your physique, but your total personality as well.
Teen bodybuilding is an effective way to improve oneself. This can certainly help you achieve your goal of having a beautiful body. However, bodybuilding itself is not only a matter of improving your physical appearance. It also enables you to apply the determination and patience you have in working out to the different aspects in your life. You have to keep in mind that a good-looking body is only temporary. What is essential is a healthy, more focused personality that strives for perfection.
When you decide to go and build your body, you must have enough self-discipline and drive to achieve the results you want. It is no good for you to work out now then give up tomorrow. It is also not healthy for you to work out for a month, stop the next month, and then start working out again afterwards. Reaching your bodybuilding goals entails the strength of will to stick to your exercise regimen once you start. In bodybuilding, you must have the dedication to perform your exercises regularly and, of course, properly.
Bodybuilding can help you become a well-rounded individual. You just have to set your goals, prioritize, and keep a positive attitude.
Monday, January 29, 2007
Different Types of Vegetarians
Lacto-Ovo Vegetarianism - Lacto-ovo vegetarians are people who do not eat meat, but do include dairy products (lacto) and eggs (ovo) in their diets. Lacto-ovo vegetarianism is sometimes recommended as a dietary therapy for a variety of conditions, including heart disease, cancer, diabetes, stroke, high cholesterol, obesity, osteoporosis, hypertension, gout, gallstones, kidney stones, ulcers, colitis, hemorrhoids, premenstrual syndrome, anxiety, and depression.
Lacto Vegetarianism - A lacto vegetarian diet is a vegetarian diet that includes dairy products such as milk, cheese, yogurt, butter, cream, and kefir. Unlike a lacto-ovo vegetarian diet, eggs are excluded. This diet is popular with many followers of Eastern religious traditions, such as Sikhism, Jainism, Hinduism, and Buddhism. It has also been popularised internationally since the 1960s by the Hare Krishna movement.
Ovo Vegetarianism - Ovo vegetarians are vegetarians who eat eggs but not meat or dairy products.
Veganism - Vegans (pronounced vee-guns) are vegetarians who do not eat any foods (eggs, dairy products, meat, etc.) derived from animal sources. Most vegans also do not use products that require for their production the death or suffering of animals, such as leather, fur, wool, and certain cosmetics.
Thursday, January 25, 2007
A Vegetarian Bodybuilder
Hands up those of you who thinks a bodybuilder can't be a vegetarian?
Let me share with you my recent story:
I completely turned to the greens about 2 months ago, totally stopped taking meat. You may be thinking how a bodybuilder can ever keep up with workout rountines when he is a vegetarian, meaning that there is no intake of meat which is the main source of protein?
Yes! It is true that meat provides a whole lot of protein but do you know that many sources of protein can also come from vegetables such as soy beans, spinach and a whole lot of others?
Of course I can't deny the fact that we have to consume a lot more protein-alternatives like vegetables to make up for the loss of protein by not taking meat.....
So far, I've been able to keep up and maintain my muscle definitions but lose out a little on muscle mass as i've not been pushing myself to do so....something I really need to buck up a lot on!!!
Lets see if this can keep up and continue: A vegetarian bodybuilder!!!
Let me share with you my recent story:
I completely turned to the greens about 2 months ago, totally stopped taking meat. You may be thinking how a bodybuilder can ever keep up with workout rountines when he is a vegetarian, meaning that there is no intake of meat which is the main source of protein?
Yes! It is true that meat provides a whole lot of protein but do you know that many sources of protein can also come from vegetables such as soy beans, spinach and a whole lot of others?
Of course I can't deny the fact that we have to consume a lot more protein-alternatives like vegetables to make up for the loss of protein by not taking meat.....
So far, I've been able to keep up and maintain my muscle definitions but lose out a little on muscle mass as i've not been pushing myself to do so....something I really need to buck up a lot on!!!
Lets see if this can keep up and continue: A vegetarian bodybuilder!!!
Wednesday, January 10, 2007
5 Reasons Why BodyBuilders Fail
Many bodybuilders go to the gym day in and day out, yet fail to achieve any significant bodybuilding gains. In this article we discuss the top reasons why bodybuilders fail to achieve significant gains in the form of new muscle mass and fat loss.
1) Lack Of Bodybuilding Goals
Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction. It just goes with the flow, so to speak, and if it ever gets anywhere it is just by mere accident. In order to achieve success in our bodybuilding program, our goal should be clearly defined and engrained in our brains. Otherwise, like the boat on the example above, if you get anywhere it will be by mere chance.
2) Lack Of A Sensible Bodybuilding Program
Unfortunately, many bodybuiders who are just getting started make the mistake of either choosing a bodybuilding routine that is too advanced for their level, or simply go to the gym without any training plan. Too much too soon leads to injury and just going from machine to machine without any set routine just leads to marginal bodybuilding results at best.
The cure to this problem is to grab a sensible bodybuilding routine that fits your training level and execute it day in and day out.
3)Not Following A Sensible Bodybuilding Diet
Without a bodybuilding diet to go along with your training program you will fail to lose body fat and gain muscle. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Therefore, it is important that you get familiarized with the Characteristics Of A Good Bodybuilding Diet and apply those principles in order to ensure getting the bodybuilding gains that you are looking for.
4)Expecting Bodybuilding Supplements To Do All The Work For You
Supplements do not make up for improper training, or lack thereof, and/or a low quality diet. Bodybuilding supplements only work when your diet and your training program are optimal. Keep in mind that supplements are just additions to an already good nutrition and training program. Once all of those aspects of your program are maximized, then you can start thinking of adding bodybuilding supplements to your program.
5)Lack of Proper Rest and Recovery
Muscles do not grow as you work them out. They grow while you sleep. Therefore sleep deprivation will cost you valuable bodybuilding gains.
Ensure a good night sleep every night and avoid staying up late if you don't need to in order to keep cortisol levels low. Seven to ideally eight hours of sleep each night will not only keep you healthy and more energetic, but also will ensure that bodybuilding gains keep on coming.
Article by Hugo Rivera
1) Lack Of Bodybuilding Goals
Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction. It just goes with the flow, so to speak, and if it ever gets anywhere it is just by mere accident. In order to achieve success in our bodybuilding program, our goal should be clearly defined and engrained in our brains. Otherwise, like the boat on the example above, if you get anywhere it will be by mere chance.
2) Lack Of A Sensible Bodybuilding Program
Unfortunately, many bodybuiders who are just getting started make the mistake of either choosing a bodybuilding routine that is too advanced for their level, or simply go to the gym without any training plan. Too much too soon leads to injury and just going from machine to machine without any set routine just leads to marginal bodybuilding results at best.
The cure to this problem is to grab a sensible bodybuilding routine that fits your training level and execute it day in and day out.
3)Not Following A Sensible Bodybuilding Diet
Without a bodybuilding diet to go along with your training program you will fail to lose body fat and gain muscle. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Therefore, it is important that you get familiarized with the Characteristics Of A Good Bodybuilding Diet and apply those principles in order to ensure getting the bodybuilding gains that you are looking for.
4)Expecting Bodybuilding Supplements To Do All The Work For You
Supplements do not make up for improper training, or lack thereof, and/or a low quality diet. Bodybuilding supplements only work when your diet and your training program are optimal. Keep in mind that supplements are just additions to an already good nutrition and training program. Once all of those aspects of your program are maximized, then you can start thinking of adding bodybuilding supplements to your program.
5)Lack of Proper Rest and Recovery
Muscles do not grow as you work them out. They grow while you sleep. Therefore sleep deprivation will cost you valuable bodybuilding gains.
Ensure a good night sleep every night and avoid staying up late if you don't need to in order to keep cortisol levels low. Seven to ideally eight hours of sleep each night will not only keep you healthy and more energetic, but also will ensure that bodybuilding gains keep on coming.
Article by Hugo Rivera
Saturday, January 6, 2007
Bodybuilding - New Year, New Start
What's your new year resolution?
Is it to get bigger, more bulk?
Is it to cut your fats and get muscle?
Is it to skin down and go on stage to compete?
Whatever your goal is for this year, you will definitely have to make that every first step to commit yourself to your goal/s. Always, making the first step is often the hardest for each and everyone of us, but sooner the better, we still have to do it right? So, why not do it now, right away?
Congratulations if you're one of the leaders to make your first step!!! Feeling good isn't it? So what's after the first step, you may ask....2nd? 3rd? 4th? Yes, the next steps are as important as you will have to stick hard and tight to your timings and schedule to keep that hot bod of yours!!! I've seen many people very enthuiastic at the first few weeks then slowly dropping out of the gym!!! Why is it so? Is it because you feel the hard pain sore the next day after a great fight with the weights and could not take the pain? As I've always advise my friends and bodybuilders to be, whether amateurs or people who are already in it, "No Pain, No Gain". Seriously, if I don't feel any muscle ache or pain the next day, I will feel damn sad and disappointed with myself for not working hard enough with the weights!!! I will hit my muscles even harder and heavier the next time I step foot into the gym!!! Yea! That is what I am going to do tomorrow when I hit the gym in the morning. I'll be training with a friend who is starting out at the gym for the first few time. I'm gona kick his butt and work doubly and even trice as hard with heavier weights, forcing out our tiny muscles into huge guns!!! I'll make sure I kick him hard so that he will also kick me hard, forcing me to my limits....
Am gona make sure its a damn good and unforgetable workout for a start of a new year!!! Hit it hard and Hit it RIGHT..!!! Always Safety first!!!
Is it to get bigger, more bulk?
Is it to cut your fats and get muscle?
Is it to skin down and go on stage to compete?
Whatever your goal is for this year, you will definitely have to make that every first step to commit yourself to your goal/s. Always, making the first step is often the hardest for each and everyone of us, but sooner the better, we still have to do it right? So, why not do it now, right away?
Congratulations if you're one of the leaders to make your first step!!! Feeling good isn't it? So what's after the first step, you may ask....2nd? 3rd? 4th? Yes, the next steps are as important as you will have to stick hard and tight to your timings and schedule to keep that hot bod of yours!!! I've seen many people very enthuiastic at the first few weeks then slowly dropping out of the gym!!! Why is it so? Is it because you feel the hard pain sore the next day after a great fight with the weights and could not take the pain? As I've always advise my friends and bodybuilders to be, whether amateurs or people who are already in it, "No Pain, No Gain". Seriously, if I don't feel any muscle ache or pain the next day, I will feel damn sad and disappointed with myself for not working hard enough with the weights!!! I will hit my muscles even harder and heavier the next time I step foot into the gym!!! Yea! That is what I am going to do tomorrow when I hit the gym in the morning. I'll be training with a friend who is starting out at the gym for the first few time. I'm gona kick his butt and work doubly and even trice as hard with heavier weights, forcing out our tiny muscles into huge guns!!! I'll make sure I kick him hard so that he will also kick me hard, forcing me to my limits....
Am gona make sure its a damn good and unforgetable workout for a start of a new year!!! Hit it hard and Hit it RIGHT..!!! Always Safety first!!!
Wednesday, January 3, 2007
It has been a long 2 months of holidays, meaning 2 months without any trips to the gym!!! How painful it is!!! I'm terribly ashame of myself, having not going to the gym regularly!!!
My basic body shape and muscle structure remains but my bulk and mass have gone down quite a lot!!! I am in dire need to hit the gym fast and get back my mass and pack of muscles....
I have bought a tub of Weider's Mega Mass 4000, packed with 25g of protein and lots of creatine to help me pack it on quick.....I have realised that creatine is one main supplement which has really helped me put on mass, energy and endurance, this is one big supplement I cannot go without when I'm bodybuilding!!!
Good thing is that I have a pull-up bar fixed on my door frame so that I can still do varieties of pull-ups to enhance different muscle groups and a set of 11kg dumbbells to add on too!!
Hit the gym fast and Hit it Hard!!!!
My basic body shape and muscle structure remains but my bulk and mass have gone down quite a lot!!! I am in dire need to hit the gym fast and get back my mass and pack of muscles....
I have bought a tub of Weider's Mega Mass 4000, packed with 25g of protein and lots of creatine to help me pack it on quick.....I have realised that creatine is one main supplement which has really helped me put on mass, energy and endurance, this is one big supplement I cannot go without when I'm bodybuilding!!!
Good thing is that I have a pull-up bar fixed on my door frame so that I can still do varieties of pull-ups to enhance different muscle groups and a set of 11kg dumbbells to add on too!!
Hit the gym fast and Hit it Hard!!!!
Tuesday, January 2, 2007
Happy & Blessed New Year to all, may Joy, Peace & Love be with you always!!!
Would like to share with you a picture which I've took on new year's day.....It was after a slight drizzle that 2 rainbows were formed in the sky.....the picture couldn't show the 2 rainbow which was faintly formed just above the prominent one..... It is seldom to spot a rainbow and I believe it is a sign of a great year ahead...!!!
Would like to share with you a picture which I've took on new year's day.....It was after a slight drizzle that 2 rainbows were formed in the sky.....the picture couldn't show the 2 rainbow which was faintly formed just above the prominent one..... It is seldom to spot a rainbow and I believe it is a sign of a great year ahead...!!!
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