5 Tips For Creating Your Flawless Bodybuilding Diet Plan

Developing the perfect bodybuilding diet meal plan for you will boost your muscle gains and healthy fat loss by 1000% or more! All the perfect lifting can only get you so far without the right diet plan. Think of it this way: by driving your car properly, you will keep it in good shape. But without putting the right fuel and oil in it, it will never perform as well, and it certainly won’t last as long. As you know, working out is vital, but utilizing a solid bodybuilding meal plan is essential to get ripped. The key here is to work harder and smarter to maximize your results.

Some key points to consider when creating your bodybuilding diet plan:

1. Eat 5-6 small meals per day, about 2-3 hours apart to keep your metabolism and energy up, cravings down and muscles fed constantly which encourages growth.
2. Determine how many calories you should consume each day, and stick to it. You must consume more than you burn to gain muscle!
3. Shoot for 40% protein, 40% carbohydrates and 20 % fat of all calories consumed.
4. Get 10% of your target calorie intake in grams of protein. (E.g. 3,000 calorie diet: 300 grams of protein per day. 6 meals: 50g or protein each)
5. Drink water in ounces equal to 60% of your body weight in pounds. (E.g. 180 pounds: 108 oz. per day, or 3.2 liters)

These are all widely accepted fundamentals of a proper bodybuilding diet plan, so keep them all in mind when planning your meals. It can get really tough to find the time to meet all of these criteria properly, and follow the plan to perfection, but luckily there are pre-made meal plans you can tailor to your specific needs.

Many professional bodybuilders have come up with bodybuilding diet meal plans, but very few have done so for every level of caloric intake. So, you need to first figure out how many calories you’re going to consume, then work with a diet plan that will work well for your level.

Typical sample bodybuilding diet plans look something like this:

  • Meal 1: (Pre-workout): 6 egg whites, 1 cup oatmeal
  • Meal 2: (Breakfast): Meal replacement bar/shake, high in protein and flaxseed oil
  • Meal 3: (Mid-morning): 8 oz. lean meat, 2 cups green vegetables, 1 cup brown rice
  • Meal 4: (Lunch): Tuna in water, leafy salad, whole-wheat bagel
  • Meal 5: (Dinner): 8 oz. lean meat, 2 cups green vegetables, 1 baked potato
  • Meal 6: (Snack): Meal replacement packet, flaxseed oil

This type of bodybuilding diet meal plan will greatly increase your muscle gains, but it is difficult to tell how much of each item is right for your caloric intake. It is also hard to know what you can substitute when you’re bored of this regimen after a couple weeks of eating the exact same things every day.

It is an excellent idea to start by eliminating bad fats and processed sugars from your diet if you have not already. Do not try to jump into your new bodybuilding diet meal plan right away, either. It will take some getting used to, but by steadily building up to your perfect meal plan, and following the system, you’ll get ripped and stay that way!

Like the old saying goes: “Plan your work, and work your plan!”

But keep in mind that it’s a lot easier when you can take out the guesswork by following a professional natural bodybuilder’s advice when coming up with your bodybuilding diet plan. Either way, once you have your plan, just stick to it, and you’ll love the result!

Bodybuilding And The Olympics: An Ongoing Controversy

The debate on whether bodybuilding should be an Olympic sport has been raging for years amongst the bodybuilding community and those interested in the Olympics. Ardent fans argue that weightlifting has been an Olympic sport for years, so why not bodybuilding? To diehard fans, bodybuilding and the Olympics seem to be a perfect fit, and questions like “Why is bodybuilding not already an Olympic sport?” are routinely aired.

Perhaps the more telling questions to ask are “Should bodybuilding be an Olympic sport?”, and “Would making bodybuilding an Olympic sport help the Olympics?”

Bodybuilding And The Olympics: Why It Is Not Already An Olympic Sport

The current Olympic program consists of 35 sports, 53 disciplines and more than 400 events, ranging from archery through to weightlifting and wrestling. The bodybuilding fan base, competitors, and sponsors are all ready and willing to take the step to Olympic level. The stumbling block is the International Olympic Committee and the OPC, who state simply that according to their criteria, bodybuilding is not a sport and there has no place in the Olympics.

This stand begs the question, “what determines a sport in the first place?”. A simple definition by the Australian Sports Foundation says that sport is “a human activity capable of achieving a result requiring physical exertion and/or physical skill, which, by its nature and organization, is competitive and is generally accepted as being a sport.”

Arguably, bodybuilding fits within this definition, and one would think this should be enough for the IOC. However, the primary problem the IOC has with allowing bodybuilding into the Olympics concerns drug abuse. They claim that the widespread use of performance enhancing drugs by bodybuilders would prevent bodybuilding from complying with Olympic drug policies. There are harsh and vigilant doping rules for Olympic competitors, which would certainly exclude many professional bodybuilders.

However, the natural bodybuilding fraternity does not use performance enhancing drugs. The Olympics could uphold their drug policies, allowing only natural bodybuilders to compete at the Olympics. This also aligns with the tradition of the Olympics being a competition for sporting amateurs, not professionals.

Another reason stated by the IOC for excluding bodybuilding from the Olympics was that the judging in competitive bodybuilding was far too subjective for an Olympic judge to critique. Given the controversy surrounding the subjective judging of sports such as ice skating, diving, and gymnastics this argument hardly seems to hold water. In fact, bodybuilding would seem to be a perfect fit!

How Bodybuilding Could Help The Olympics

As competitive bodybuilding has never been a mainstream sport, including it as an Olympic Sport would allow the sport to be better known and recognized. It would also make the sport more accessible, allowing people to learn more about bodybuilding, and possibly participate themselves.

Bodybuilding would also help the Olympics by widening the scope of sports on display. By showcasing bodybuilding, the Olympics would be encouraging people of all ages to eat good food, work out, become fit, and look after their health. These are important messages in a world where so many people are overweight.
A look back into history reveals that the Olympics were first introduced by the Greeks, who idolized and revered well toned, aesthetic bodies with healthy strong physiques.

Bodybuilding And The Olympics: The Main Argument Against

Besides the drug doping issue, perhaps the most prominent argument against including bodybuilding in the Olympics is the subjectivity of judges and the fact that there is often no clear winner. Even though other Olympic sports like ice skating are also in this category, the majority of Olympic sporting events feature clear winners, either by time, distance, height or lifting weight. No one can argue that judging mistakes have been made when a competitor clearly wins an event.

Although the jury is still out on bodybuilding and Olympics, it seems for the time being at least, that the Olympic Committee has no intention of including bodybuilding as an Olympic sport. Despite the fact that the bodybuilding fraternity is ready and willing to take the step to Olympic level, it looks like they will be waiting for some time yet.

Do Supplements for Building Muscle Actually Work?

Serious bodybuilders know the importance of gaining muscle mass and some will do anything to get the upper edge including a few who may even go the illegal and unsafe route of steroids. Most conscientious bodybuilders who wish to avoid the health dangers of steroids, not to mention the stigma attached to the unfair and illegal use of these substances can still appreciate the benefits that legal bodybuilding supplements can give them. While there are many bodybuilding supplements available, they can be broken down into four major categories including proteins or amino acids, multivitamins, creatine based supplements, and supplements engineered to accomplish specific goals. It is the goal of this article to further discuss each type of supplement and how they may benefit a bodybuilder.

Proteins are the energy source needed for growing muscle and amino acids are the building blocks of the proteins. Proteins are often used by bodybuilders and because they occur naturally in nature, they are completely safe for human consumption. In order to build muscle, the bodybuilder must supply their body with the basic building blocks needed to feed new tissue growth. Protein is this necessary building block and without it, muscle tissue would break down instead of growing. The protein supplements can be broken down into four categories with each having different absorption rates and uses. Whey proteins break down quickly and therefore are best taken after a workout when the body is deep into the muscle building state. Casein proteins absorb slowly and our best taken before bed. Egg-based and Soy-based proteins have a medium absorption rate and can be taken at any time and while the soy based proteins are not as effective in bodybuilding, they are considered to have additional health benefits for women. Some companies that manufacture protein supplements blend all four proteins together.

Multivitamins are supplements that combine the essential vitamins and minerals that all human beings need. While anybody can benefit from multivitamins, bodybuilders need them more than the average person due to the fact that they are continuously breaking down tissue in order to build new muscle mass. While there are many companies that produce multivitamins, if you are growing muscle mass, it is best to choose a product specifically engineered with a bodybuilder in mind. A word of caution is needed here because although vitamins and minerals do occur naturally, taking more than the recommended dosage can result in dangerous and toxic effects.

Creatine based supplements work to increase muscle mass and add extra energy during a workout. While Creatine is naturally occurring in the body and considered to be safe and effective, it has developed a somewhat negative reputation in the past. More recently creatine is becoming more accepted in the bodybuilding world and scientific evidence suggests that it is useful for any bodybuilder who wishes to increase muscle mass and energy levels. This supplement comes in capsules, liquid, and powder forms and is often combined with protein supplements for enhanced effect. While many bodybuilders suggest that creatine is not absolutely necessary, a lot of serious athletes have begun using this substance in combination with other supplements for increased muscle growth.

There are a great number of bodybuilding supplements available, many of which have been engineered for specific needs. While it is beyond the scope of this article to discuss each and every one I will talk about some of the more popular. Glutamine is an amino acid found in muscle tissue and works to prevent muscle breakdown and helps increase the speed of recovery. Supplements such as natural testosterone boosters work to gain muscle and enhance mood while anabolic flavones are non-hormonal flavones that increase protein absorption and work well when mixed with protein. The nitic oxide is also a naturally occurring supplement and works to increase blood flow while the ZMA mineral formula is said to increase anabolic levels and elevate testosterone levels. Most of the engineered supplements are quite new and have been in development for only about the past 8 years.

With all the bodybuilding supplements available it can be extremely difficult for someone to decide what works best for them and what works will ultimately depend on what your goals as a bodybuilder are, what type of a workout schedule you use, and how much muscle mass you wish to gain. There is no set in a stone program that works for everyone with each individual having different needs. Hopefully, this article will give you an idea of what is available and what may work for you.

Starting a Bodyweight Exercise Program

Bodyweight exercises are by definition the more rigorous end of calisthenics. Eschewing most external exercise equipment beyond a chin-up bar and perhaps a box or table to jump up on, bodyweight exercises make use of your body’s own mass to provide strong resistance during your workout. The human body is quite heavy – humans being medium-sized mammals – and you can look on it as having a one hundred and fifty or two hundred pound set of exercise weights continually attached to your muscles.

Since bodyweight exercises are a type of bodybuilding and are rigorous enough to trim most of your excess fat and increase your muscle mass considerably, you should only begin such a program once you have already achieved a moderate amount of fitness.

These articles assume that you are already fit and muscular, with quite a bit of endurance, so that your body can stand the punishment that a good bodyweight exercise program inflicts. Although one of the advantages of these workouts is that they are much less likely to result in sprains or injuries than the use of strong exercise machines or heavy external weights, they can still hurt you if you attempt them too early, before your body has been developed to the point where it can withstand their stresses.

If you are not fit enough to consider lifting a hundred pound barbell without risking a hernia, sprained back, or wrenched shoulder muscles, then you are also not fit enough to start serious bodyweight exercises – yet. Fortunately, it is easy and healthy to start a calisthenics program, increase the vigor of the exercises over time, and let your fitness “evolve” to the point where you can handle full bodyweight exercises. After all, bodyweight exercises are calisthenics – just calisthenics carried to their logical limits.

Bodyweight Exercise Approaches: Repetitions versus Timed Exercises

When you are undertaking a bodyweight exercise program, there are two different approaches that you can take to controlling the amount of workout that you get. One of these is to count your repetitions, which is the more common method of the two. The other is to time your exercises instead, with each individual exercise repeated for a certain number of seconds.

The pros, cons, and general methods of these two approaches are as follows:

  • Counting your repetitions involves counting the number of repetitions of each individual exercise that you perform during each session. As you grow stronger, you increase the number of individual repetitions, as well as adding new exercises or “replacing” those which no longer offer enough challenge to your muscles.
    • Pros: you know exactly how many repetitions you are doing and will not “fall short” of your exercise goals. You can easily track how much you are increasing your exercises each time, and add a few more repetitions, or much more, depending on your needs.
    • Cons: since you have no incentive to exercise as quickly as possible, you may unconsciously work out at a slower pace. This may hinder muscular development since your body will not be subject to “explosive” effort as frequently.
  • Timing your workouts is centered around working out as hard and fast as possible for a specific period of time – anywhere from 10 to 30 seconds or more – and including brief intervals of rest in between each set of exercises, usually no more than 5 to 10 seconds apiece. During each period of exercise, you drive yourself to complete exercises as fast as possible, one after another, using explosive effort – do as many of them as your timer or stopwatch allows.
    • Pros: this type of exercise program subjects your muscles to intense, explosive effort seldom obtained by counting your repetitions. It is used by some of the most successful bodyweight exercise bodybuilders to create and maintain their enviable physiques.
    • Cons: without counting your repetitions, it is possible to work out less than you intend, especially if you are a bit tired, get off to a slow and clumsy start, etc. It also requires a use of, and monitoring of, a timer for full effect, which may prove to be a distraction.

An Overview of Bodyweight Exercises

Bodyweight exercise and strength training are not a beginner’s variety of calisthenics, and if you are just starting to work out after a long hiatus, this type of training is not for you. A fit, toned physique with decent musculature is necessary before you can plan to progress properly through bodyweight training. However, calisthenics themselves are an excellent preparation for this type of “holistic” bodybuilding, and bodyweight strength training can develop naturally as a “high end” extension of a vigorously pursued calisthenics program.

In short, if you want to know how to prepare yourself for the challenge of bodyweight strength training, begin a good, thorough calisthenics program. Bodyweight strength training is a type of calisthenics – simply calisthenics continued to its logical conclusion, beyond the point that most people advance to. These exercises are meant to create a truly powerful physique, substituting the weight of your body for free weights or exercise machines in the process.

Comparison Between Bodyweight Training and Weightlifting

Several things should be noted about bodyweight exercises before you begin. The first is that although your maximum overhead press may be lower than someone who has instead focused on barbells, your feats of strength will be very impressive by ordinary standards anyway – and you will have greater overall body strength, toughness, and endurance than most weightlifters.

Weightlifting and exercise machines focus effort on a few muscle groups, bulking these out to enormous proportions while leaving most of the muscles underdeveloped. As such, bodyweight strength training will give you better overall control of your body and a more universally useful set of muscles than weightlifting or machine training will, even if some of your specific muscles are not quite as strong, in isolation. You will find yourself able to carry out activities that would reduce a focused weightlifter to panting exhaustion much sooner.

The second thing you should be aware of is that bodyweight training develops the arms, shoulders, and chest to a greater degree than the legs. To express the idea more clearly, the upper body and arms will be brought much closer to the maximum possible human strength than the legs will be, by bodyweight training. This is because the leg muscles are larger and stronger than any of the others in your body, so a heavier weight than the human body is needed to build them to their maximum potential. This is not a problem – it is simply something you should be aware of.

Bodyweight training provides an optimal level of strength and fitness – not an all-around maximum. Nearly every muscle in your body will be developed to the same degree and will form a smooth, seamless whole of athleticism. You will feel powerful, toned, and “spring loaded”, yet at the same time comfortable and balanced. You will be very strong and fit without being turned into a clumsy, lumbering behemoth with chafing thighs.

Figuring out a Correct Bodyweight Strength Training Program

Bodyweight strength training is a challenge not only to the body but to the mind as well. Most bodyweight strength training exercises are complicated compound exercises affecting multiple muscle groups, rather than straightforward isolation exercises that provide less benefit but are easier to “fit together” into a correctly balanced program.

You will need to put considerable thought into how to build your bodyweight strength training regimen, in order to train all parts of your body to their highest potential yet avoid strains and exhaustion. This website will help you decide on the best exercises to include in your program, but you may also find it useful to locate and seek the advice of someone who is already an advanced practitioner of this rigorous branch of calisthenics.

Finally, listen to the feedback that your own body is providing you. Pain is a sign that you overdoing a certain exercise and should slack back on it a bit, while if a set of muscles is not showing signs of growth or feels unused after a workout, this is an indication that you should boost the intensity of your efforts.

The Best Muscle Building Diet

There are many bodybuilders, fitness enthusiasts, and other weight trainers that train their hearts out on the gym floor, but there are few that combine that hard training with sound muscle-building nutrition. There is an unfortunate amount of misinformation and snake oil out there about the best ways to eat and supplement for gaining muscle, as well. Here is the true, best diet for building muscle mass:

Get Your Protein First

The full spectrum of nutrients is vital to building muscle, but the best diet for building muscle will place the focus on protein. The amino acids that make up proteins are the building blocks for new muscle tissue, the essential components which your body must have to increase size.

The best sources of protein are complete sources, meaning that they contain all 20 amino acids. These sources include all meats, fish, poultry, eggs, and dairy. Soy products are okay, but men especially should avoid them because of their estrogen content. Also, do not count the protein grams from grains or other incomplete sources towards your daily total.

For the best diet for building muscle, multiply your body weight by 2 to get the number of protein grams you should eat per day. For example, a 200-pound person should eat 400 grams of protein per day. This is a lot of food to eat, but it will pay serious dividends towards your muscle gains.

Focus on Carbs for Breakfast and Around Training

Many people seem to go to the extreme with carbs. They either think you should eat lots of carbs, all the time, or they think you should almost never eat them. As is often the case, a more moderated, planned approach is the best.

Your body uses carbs best at two times of the day. The first is the morning. At this time, your body is most likely to store carbohydrates as glycogen (basically energy within your muscles), and not as body fat. Eat your oatmeal, or whatever other carb sources you favor for breakfast with your protein.

The other optimal time to eat carbs is before and after training. Before training, you are about to use whatever energy you put into your body, making it less likely to sit and be stored as fat. After training, your muscles are primed to take in carbohydrates and proteins and use them for recovery and muscle building. This is a good time to drink some sugars, such as Gatorade, and use fast-acting proteins like whey.

Make sure your carbs come from quality sources such as oatmeal, potatoes, sweet potatoes, and rice. Not all starches are created equal.

Eat Your Fats Later in the Day

You should NOT avoid fat, though many supposed diet gurus will tell you otherwise. Fat is essential for proper hormonal functions, muscle recovery, and growth. Focus on eating your fats later in the day, when your body is not as optimized for carbs. The best diet for building muscle will have a balance between these nutrients.

Make sure your fats come from quality sources, just like your carbs. The best sources of fat are nuts, oils (especially olive oil), fatty fish (like salmon), and some saturated fat from beef. You should be careful about eating too much saturated fat, but you need a little bit, especially for testosterone production.

Supplement Wisely

Most supplements out there are completely bogus. You should pretty much steer clear of supplements that have in-your-face advertisements about the enormous pump that they give you, or the steroid-like gains they have in store. These are usually nothing but expensive garbage.

The supplements you should use are whey protein, amino acids, and fish oils. Whey protein helps you get in your daily protein requirements without eating so much meat, amino acids aid in muscle recovery, and fish oils are good for heart health and inflamed joints.

Any good diet for building muscle will be focused on food, not supplements. No matter what you buy for supplementation, make sure your first priority is solid, whole food.

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Achieve Faster Belly Fat Loss With These 3 Tips

If you would like to get slimmer and accomplish belly fat loss, everyone knows that eating a healthy diet has to be your number one goal. Of course, exercise is important, nonetheless, diet is king in regards to lifetime weight control. I hope this short article presents you a number of simple, but highly effective solutions for you to be able to create healthy changes in the way you consume food on a day by day basis.

1. Be sure to consume at least a small number of nutrient-rich fats in nearly all of your meals. Consuming adequate nutritious fats is truly significant for maintaining recommended fat burning as well as lean muscle creating hormone levels within your body. The right healthy fats in your diet regime also assist when it comes to maintaining your food cravings under control.

The best sources of dietary fats are seeds, raw nuts, egg yolks (from organic totally free range eggs), extra virgin olive oil (highest antioxidant content of olive oils), coconut oil (a fantastic source of nutritious saturated fats inside the form of medium chain triglycerides), avocados, and grass-fed meats (a great source from the healthy fat, conjugated linoleic acid, which can aid burn body fat and develop muscle).

Try out this suggestion munch on a handful of organic nuts (pecans, walnuts, and almonds are usually very good wholesome options) a few times a day approximately thirty minutes prior to eating meals. In so doing, you can easily hold off your appetite whilst at the same time nourishing your body with fiber, and proteins along with numerous fats that are healthy and balanced so as to consume fewer calories during mealtimes. You will also gain benefits from increased nutrition due to the fact the nut products are actually high nutrient density.

2. Make an effort to consume a top quality protein supply with every meal and snack that you take in. Excellent proteins from grass-fed lean meats, grass fed fresh dairy, as well as from natural plant sources including nuts along with beans delivers great hunger suppression so that you are able to manage your own caloric intake easier.

Consuming sufficient quality proteins assists you to create toned muscle mass (in the event that you are exercising consistently) so that your current fat burning capacity can run at a higher rate from the increased toned muscle found on your physique.

Eating adequate protein at most of your meals also assists your body in managing its blood sugar as well as insulin levels by helping to slow the actual breakdown of absorbed carbohydrates.

3. Although I do not fully agree with extremely low-carb diets, I do believe that one of the main reasons that so many individuals struggle to lose weight for most of their lives is due to eating excessive processed carbohydrates such as refined grain-based starches and refined sugars on a daily basis.

The natural sugars in whole fruit, as well as berries, tend to be all right mainly because the fiber in fruit helps to slow the blood sugar response within your body. Remember that fruit juices should be avoided because they are primarily sugar and fruits lose the fiber when they are turned into juice.

In my experience as a nutrition specialist, when individuals begin to minimize their grain consumption (from cereals, bagels, bread, pasta, etc), they start to lose body fat much more easily. What I generally recommend is for people to minimize eating grains and focus their carbohydrate intake on fruits and vegetables solely. This simple step on its own usually helps people to start managing their weight more easily and target effective belly fat loss.

Make an effort to employ the three tips for eating a better, health boosting diet and I’m willing to bet that you are going to start to notice a slimmer body and a lot more energy in no time.

I hope you enjoyed this article and it helps you to start eating healthier and enjoying better health!