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
Showing posts with label bodybuilding. Show all posts
Showing posts with label bodybuilding. Show all posts
Wednesday, February 21, 2007
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.
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!!!
Tuesday, December 19, 2006
6 Golden Rules for Packing Muscles
1. Eat at least five times a day, every two to three hours. You must keep your system saturated with amino acids and glycogen from protein and carb sources, respectively, if you want to push muscle growth to abnormal levels. You never know when your body will need these precious nutrients.
2. Don't do more than 30 all-out work sets at any workout, and less is usually better. Overtraining is the number one reason most bodybuilders can't pack on muscle weight.
3. Don't train more than two days in a row. Your muscles aren't the only things that have to recover after a heavy workout; your entire nervous system needs a rest too. It's good to workout on alternate days.
4. Have a protein drink immediately after every traning session. Research indicates that boosting insulin levels right after an intense workout promotes muscle protein synthesis, which leads to faster growth. I always love to have a good shake of my favourite Weider's Giant Mass Gainer, it just feels so good to have a tasty drink after a good workout.
5. Take a break after four to six weeks of high intensity training. Either take a full week off or downshift your intensity for two weeks. This lets you recuperate fully and in many cases promotes a new growth spurt.
6. Keep your cruise control on. Try to keep your cool during the day no matter what. Getting overly excited can stress you out and cause excessive energy burn, energy your body could be using to fuel extraordinary muscle growth.
*These rules were featured in Ironman Magazine, December 1995 issue*
2. Don't do more than 30 all-out work sets at any workout, and less is usually better. Overtraining is the number one reason most bodybuilders can't pack on muscle weight.
3. Don't train more than two days in a row. Your muscles aren't the only things that have to recover after a heavy workout; your entire nervous system needs a rest too. It's good to workout on alternate days.
4. Have a protein drink immediately after every traning session. Research indicates that boosting insulin levels right after an intense workout promotes muscle protein synthesis, which leads to faster growth. I always love to have a good shake of my favourite Weider's Giant Mass Gainer, it just feels so good to have a tasty drink after a good workout.
5. Take a break after four to six weeks of high intensity training. Either take a full week off or downshift your intensity for two weeks. This lets you recuperate fully and in many cases promotes a new growth spurt.
6. Keep your cruise control on. Try to keep your cool during the day no matter what. Getting overly excited can stress you out and cause excessive energy burn, energy your body could be using to fuel extraordinary muscle growth.
*These rules were featured in Ironman Magazine, December 1995 issue*
Friday, December 15, 2006
Why Bodybuild? Part 1
I'll like to share some of the reasons why people bodybuild....
1. Discipline
A successful bodybuilder must learn to oragnise their life in a way that maximally encourages progression in their physique. From the food they eat to their daily activities and workouts can be planned ahead of time. Strictly adhering to the plan is what allows them to eventually reach their goal.
The ability to regulate oneself for the sake of improvement is what's known as self-discipline. Because bodybuilding is a sport centered on making improvements, it's natural that it takes great self-control. Since discipline is not an innate characteristic, bodybuilding helps people to develop this trait like any other skill.
What makes this so good is that discipline applies to many areas of life outside of bodybuilding. Besides diet and training, other areas that require strict enforcement of behavior include education and careers. Bodybuilding provides the experience necessary to guide oneself to goals in many other domains.
2. Focus
Concentration and dedication are necessary to accomplish both the short term and long term goals associated with bodybuilding. An acute attention is necessary in order to accomplish short term goals like strictly eating only planned portions of food for a meal or having an intense, limit-pushing workout.
However, the human body is not so sensitive and receptive to immediate stimulus. It takes a long time for a body to adapt. By having the determination to consistently provoke such changes, the long term desire to improve a physique becomes possible. Developing the ability to focus on both short-term and long-term in the bodybuilding arena makes it much easier to similarly concentrate and succeed in other environments, such as in school or on the job.
Stay Tune for Part 2 tomorrow.....
*Coutesy of Bodybuilding.com*
1. Discipline
A successful bodybuilder must learn to oragnise their life in a way that maximally encourages progression in their physique. From the food they eat to their daily activities and workouts can be planned ahead of time. Strictly adhering to the plan is what allows them to eventually reach their goal.
The ability to regulate oneself for the sake of improvement is what's known as self-discipline. Because bodybuilding is a sport centered on making improvements, it's natural that it takes great self-control. Since discipline is not an innate characteristic, bodybuilding helps people to develop this trait like any other skill.
What makes this so good is that discipline applies to many areas of life outside of bodybuilding. Besides diet and training, other areas that require strict enforcement of behavior include education and careers. Bodybuilding provides the experience necessary to guide oneself to goals in many other domains.
2. Focus
Concentration and dedication are necessary to accomplish both the short term and long term goals associated with bodybuilding. An acute attention is necessary in order to accomplish short term goals like strictly eating only planned portions of food for a meal or having an intense, limit-pushing workout.
However, the human body is not so sensitive and receptive to immediate stimulus. It takes a long time for a body to adapt. By having the determination to consistently provoke such changes, the long term desire to improve a physique becomes possible. Developing the ability to focus on both short-term and long-term in the bodybuilding arena makes it much easier to similarly concentrate and succeed in other environments, such as in school or on the job.
Stay Tune for Part 2 tomorrow.....
*Coutesy of Bodybuilding.com*
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