Category: Bodybuilding Nutrition

How To Lose Belly Fat At Home

Losing belly fat at home is a common issue for people who are too embarrassed by their tummy fat to go out to a gym, or just too busy to start up a hectic workout schedule. Millions of people complain about tummy flab, whether it is due to bad eating habits, genetics or the ever-present stress of life. For those people, we are happy to offer a fool-proof solution to their weight loss concerns and desires. The solution is so easy, and the results are so attainable without you ever having to leave your home. The answer to your quest to lose belly fat lies in an effective weight loss supplement.

Thousands of products are on the market today geared at showing people how to lose belly fat at home. The solution to how to lose belly fat at home is no longer based on whether you do cardio or lightweight muscle training. It’s based on which weight loss supplement works best. Unfortunately, most of the products available today falsely advertise their ability to give you quick results. As we continue, we will be outlining the main factors to consider when choosing a reliable diet supplement.

Safety Standards


Above all, your primary focus when searching for a diet supplement is whether the product is safe for human consumption. You may not necessarily be able to deduce that yourself, even with the wealth of information now available on the internet. Whatever product tickles your fancy should be endorsed by a licensed medical physician first.

A Product That Gets The Job Done

If a diet supplement does not have excellent weight loss potential, taking it is probably going to be completely useless. Just like people who look for an effective exercise routine, you should be looking for a product that provides the results you want.

Hear What Others Have To Say

supplement recommendation

The best way to determine if a product has considerable weight loss potential is to consult with people who have taken it and achieved results. Customer feedback is probably the safest and most reliable way of knowing if your intended product works.

Will It Work In The Long Run?

Don’t forget that you want a product that helps to maintain a flat tummy over an extended period. Losing the belly bulge is excellent, but you want to make sure it stays off!


breakfast to lose fat

Where better to start than with the first meal of the day, never miss it. Research shows that people who eat breakfast are more likely to maintain a healthy weight than those that skip the meal. More importantly, eating breakfast gives your metabolism a kick start. While missing it can cause your body to go into a starvation mode resulting in the next food you consume being stored as fat.


Stay hydrated at all times. I do not subscribe to the view that we must consume 6 to 8 liters per day, how much water you drink depends entirely on the individual. Check your urine throughout the day and if it a strong dark color get water on board quickly. If it is colorless, then you are well hydrated. Water acts as a natural appetite suppressant and helps your metabolism perform efficiently. Drink a little and often.

Fruits and Veggies

Nothing new here but they are vitally important for a healthy body as they are packed full of nutrients and vitamins. Most vegetables can be eaten raw and taste delicious, but if you do cook them be careful not to overcook and boil away the goodness, al dente is best. Leave the skins on the vegetable for extra goodness.


Consume foods high in protein. Lean meat, fish, (slick fish specifically which are rich in Omega 3 oils), and low-fat yogurt all fit the bill.

Portion Sizes

One thing to remember is that if you lose 1,000 calories every day but consume 1,005, your weight is only going in one direction. Cut down on the size of your meals until you achieve your target weight. You will then know how much you should be eating going forward.



Snacking is where it can all go wrong. You follow your plan to the letter only to snack on cakes, chocolate, and potato crisps. Please do not snack you will undo all the good you have achieved. Snack on apples, berries, low-fat yogurt or try a raw carrot it is delicious.

This is not a tip but a warning.

Processed Foods No! Never!

So, one final piece of advice which is to be dedicated, consistent, determined and honest with yourself. Miracles don’t happen, and you will not lose weight overnight. Follow your plan, and you will lose weight

A few simple exercise routines to help you lose belly fat fast at home.

Swimming, running and even walking are some great cardio exercises that can not only help you lose weight but also tone up. Sit-ups are by far the best exercise to do to get rid of belly fat, and alone they will be the number one way of assisting weight loss, along with eating the right foods. The best thing about sit-ups is, you can do these at home, first thing in the morning, or the late evening.

Slimming Wraps

slimming belly fat

Slimming wraps are another approach to losing belly fat that works. In case you are thinking about how to lose belly fat quick for an up and coming important event, at that point go for these wraps! They can be bought under a few different brands, or you can even make one in your own home.


If you have adequate time to spare, think about going for an exceptional treat at the neighborhood spa. You would feel invigorated and raring to go soon after one session in one of these sauna rooms.


Now for that final touch, get a nice session of meditation to help lower your stress level and put you in a more empowering state of mind. You may choose to follow some homemade videos on mediation, or you can even join into a club that specializes in these activities. It also helps to have a tutor or a guru to guide you.

If you are seriously interested in how to lose belly fat at home, you’re in the right place. Get ready for a revelation that’s the answer you’ve been waiting for all your life!

Best Tips on How to Build Muscles Fast

Attaining muscles doesn’t have to be challenging; if you want to learn how to build muscle fast, discipline is all you require to get started. With restraint, you can utilize programs that ought to always includes proper muscle mass building diets, muscle mass building exercises, and a muscle building exercise routine. Alongside control to prevent overtraining and include relaxation days in between workout days.

As simple as it may sound, almost everyone has trouble when following their diet/routine. People struggle to push themselves harder, exercise more intensively, or not being able to manage their food intake, which will only further delay the muscle attaining process. So, let’s have a look at the way a muscle building program will help you build muscle fast.

Muscle Mass Building Diet

bodybuilding nutrition

This is among the most significant factors to get a muscular and more substantial body. You are your food intake; therefore, you need to stick to an adequate and protein-filled diet. Working out and firming up individual muscles and 6-pack abs will come later, you need to help your muscle growth by eating the right kind of food.

Where should you start? Begin by knowing just how many calories the body needs to handle your everyday schedule around the days you work out along with the days you don’t. This way you know just how much food you ought to be eating, and therefore you avoid overeating on none workout days, which is converted into fats rather than being used for energy.

Also, probably the most essential nutrient in attaining muscles is protein, however, don’t get all of your protein solely from meat. This may put your organs at risk over time, consume a steady supply of protein instead. Milk, soy, and fish are all an excellent supply of protein; throw them into the mix in addition to your meat.

Liking your new shape will help you in achieving your ultimate goal. The easiest method to accomplish this will be to increase your metabolic process to a faster rate. If you are searching to shred a couple of pounds to permit your muscles growth, have smaller but more frequent meals. For example, if your daily calorie intake to lose one pound per week is 2000 calories each day. Break the calories into five meals, which work out to be 400 calorie meals. By doing this, you permit your metabolic process to operate all day long helping absorb and stops working food faster.

Muscle Mass Building Exercises

Different exercises you perform during a workout session may have a different effect for various areas of the body. Use exercises aimed at slimming down plus some for attaining muscles, therefore ideally you will want to find an activity that promotes muscle growth. Weights and weight training are artificial muscle resistance exercises. There have been talks that dumbells can often be much better than only a weight machine.

Always keep your body form whenever you workout, if you don’t keep form, odds are you’ve just wasted a productive workout session. Body form is essential, because whenever you perform the exercise right and never make your goal to beat time for that quickest repetition. You contract the individual muscles that you should, thus putting strain and force on them helping boost the tear inside them, that is the muscle mass building process.

Muscle Attaining Exercise Routine

Muscle mass exercise routine

This is essential, think about it as being a guideline to follow for attaining massive muscles. It is best to look for a proven muscle exercise routine that will help you in the beginning, rather than developing one on your own. The reason is straightforward; whether it did work for some individuals, also more often than not it will meet your needs, that being stated, you’ll also be careful the way your body responds to your muscles building regimen. If you are losing muscle tissue rather than gaining them two days into the program, after calculating, stop and improvise, you may need a different group of reps than suggested within the program. Don’t let yourself be afraid to alter things around and find out how the body reacts, only through by doing this are you able to indeed find the easiest method to gain muscles on your own.

As formerly pointed out, discipline is often the most significant problem for most of us, therefore be consistent as well as following your routine exercise strictly.

Try carrying out a three-morning split, for example, Monday, Wednesday, and Friday, every morning targetting a primary muscle tissue group. So one morning could be chest and triceps, one morning could be legs and abs, as well as the third morning could be back and biceps. That is a highly effective split to achieve muscle tissue quick.

Relaxation Day

muscle building rest day

Muscles don’t grow whenever you work them during a workout session; it tears them lower instead. What promotes growth is relaxation and repair days for the muscles.

Relaxation and repair can occur throughout your sleep. Therefore, you’ll want the sufficient 6-7 hrs of sleep minimum! Also, remember when you are working on your muscle exercise routine, do not work out the same muscle for two consecutive days. You will find lots of different muscle groups that you could focus on, permit them to have enough time to heal and grow!

Lastly, muscle attaining isn’t a sprint, don’t try to complete your exercise faster, it compromises your form. Also exercising precisely the same group of muscles just because you would like your biceps to appear bigger sooner is bad! When you further complicate things, the results are probably not surprising, and soon you’ll quit trying because of the frustration. Don’t let that take place, my buddies!

So don’t just be satisfied with being a skinny twerp and never getting the physique that you just genuinely want. Uncover what you need to go after as far as diet and exercising. Obtain the body you’ve always dreamt of and gain it fast with the best muscle mass building program.

The Best Fruits For Bodybuilding

You may have seen a pack of foods or snacks that are appropriate for bodybuilders like you. In each one of those rundowns, you can see that fruits never fail to be close by. We require fruits to pick up supplements required for our day to day exercise. Fruits are undoubtedly a decent source of supplements. A rundown of the best fruits for bodybuilders is vital to me since it guides me in my adventure towards a sound way of life.


banana bodybuilding

Bananas are the most well-known and prevalent organic product. Likewise, it is known as a bodybuilding fruit. It is wealthy in carbohydrates and also exceedingly suggested by the jocks. For arrangement and upkeep bananas works at any moment. You can have it before exercise and furthermore toward the beginning of the day (on a vacant stomach). You can make a glass of banana juice with grain by using your blender.


dates for bodybuilding

Dates contain different nutrients and minerals. They have a lot of sugar and calories. There are many stunning advantages of eating dates. Particularly dates contain selenium, manganese, copper, and magnesium which is necessary to reinforce bones. It is additionally useful for boosting vitality and keeping up nervous system health and usefulness. You can eat it twice in seven days. It is one of the best organic products for working out.


almond bodybuilding

Advantages of almonds include protein for working out and better skin. It is wealthy in calories, carbohydrates and protein, however, it contains bunches of fat. So you have to eat it painstakingly. It is an exceptionally reasonable organic product for bodybuilding, since almonds are one of the fundamental snacks of bodybuilding.


kiwi bodybuilding

A large part of individuals will state that oranges contain the most Vitamin C. In any case, that thinking is incorrect. The kiwi contains almost double the amount Vitamin C of an orange. Oranges contains 88% Vitamin C and the kiwi contains 154% Vitamin C per 100 grams. The kiwi is a great choice for vitamins and bodybuilding.


avocado bodybuilding

A 100g avocado contains 160 calories, 15g fats, 9g starch and 2g protein. In spite of the fact that avocado is loaded with fat, it is really a solid produce with plenty of essential nutrients. Not only does it contain Vitamin C, it also has nutrient B-5 and 35 percent of your day by day estimation of element K(potassium). Organic avocados can be one of the best fruits for working out.



There are three sorts of berries. Two of them are nearly equivalent in calories, fats, starch, and protein. Blueberries can help the heart, bones, skin, and blood pressure. They also contain Vitamin C and antioxidants. Blueberries can add a lot of much need vitamins and supplements to your diet.



These berries have high Vitamin C, potassium, and folate which enables our body to acclimate to the force of our exercise schedules. Eating a cup of raspberries can give us in excess of 6 grams of dietary fiber which can encourage our digestive system. With only a cup of raspberries, you don’t have to stress over having loaded undesirable fats in your stomach!



Better as a beverage yet best as a new fruit. Cranberries contain extraordinary proanthocyanidin cancer prevention agents which enhance our cardio framework. In the past, Native Americans used cranberries to treat bladder and kidney diseases. Also just like most of the fruits in this list, cranberries contain a decent amount of Vitamin C.



Mangoes are a caloric organic produce. It provides macro and micronutrients specifically needed for our body. Along these lines, it could be the best expansion for your nourishment plan. Subsequently, it contains Vitamin A, B-6, B-12, C and D, 1.6g of fiber and furthermore gives potassium, magnesium, calcium and phosphorous.


apple bodybuilding

Apples are probably the most well-known fruits. An apple contains 52 calories, 0.2g fats, 14g sugar and 0.3g protein per 100g. It has a lot of vitamin C, vitamin K, vitamin B6, and riboflavin. It is additionally rich in fiber and helps in the digestive process.



Pomegranates are a delectable organic fruit. It contains a decent amount of calories and carbohydrates. It has more than enough supplements. Per 100 grams of pomegranate seeds give a great deal of magnesium, fiber, potassium, and furthermore vitamin B1, B2, and B6, and additionally C, E, and K.



Guavas are a late spring organic produce. Guavas are actually labeled as somewhat of a super fruit. All things considered, Guavas can provide almost all nutrients and a high measure of protein. Guavas are additionally the best fruits for weight training, bodybuilding and extraordinary vitality. Also, it is extraordinary compared to other delightful and regular organic produce. Guavas are wealthy in lycopene, cancer prevention agents, dietary fiber and vitamin A, B-6, B-12, C, and D with moderate levels of folic corrosive.



I realize that it is hot in the rec center and your body needs some great refreshments. Besides water and fluid electrolytes, you can get a few watermelons to hydrate your body! Watermelons are a decent wellspring of amino acids and can help enhance blood streams in the body. With enough citrulline, watermelons are known to help in quicker supplement conveyance and a more steady and proficient bloodstream. You will also tend to feel more loose and new. Watermelons make the best refreshment for fit people.



Oranges are a decent fruit for rec center goers. It contains an abnormal level of Vitamin A, C, beta-carotene, calcium, potassium, and fiber to enable us to remain fit and fit as a fiddle! Wherever we go, there is orange wherever. Oranges also help us keep our blood pressure under control.


Above all else, nutritionists suggest eating fruits on an empty stomach toward the beginning of the day. Also everyone needs a Nutrition Consultant for setting up a good diet. In this way, we can state that there is no perfect choice of organic produce for working out. For what reason will you take supplements or pick another route rather than fruits? Organic products contain Calories, Fat, Sodium, Potassium, Carbohydrate, Protein and significantly more.

The Guide To Natural Bodybuilding

The process of achieving your body’s maximum potential without the use of supplements is known as natural bodybuilding. It is one of the healthiest ways that one can develop an ideal physique. It involves a balanced diet and intense weight training. Natural bodybuilding does not only entail building muscles, but it also incorporates a better quality of life. It can be instrumental both in maintaining bodybuilder health and also help develop other qualities. Those qualities are desirable like focus and dedication. Due to the public’s negative opinion about the use of steroids, natural bodybuilding has grown its popularity.


bodybuilding nutrition

When building a good physique, nutrition accounts for around 70 to 80 percent. However, the alarming number of people that are screwing perfectly poor training with poor nutrition is the biggest problem when it comes to natural bodybuilding. Nutrition should provide a good balance of fat, carbohydrates, and protein to allow your muscles to build and heal respectively. Any natural bodybuilding diet that works to bolster nutrition should focus on natural, fresh, whole foods. It should also eliminate foods that are processed as a general rule. It is also recommended that you eat smaller and foods that are more frequent throughout the day. These meals are typically spaced approximately 2-3 hours apart totaling to around 5-7 meals in a day.

Nutrition Summary

In regard to your nutritional goals, approximately 40-50% of complex carbohydrates, 10-20% fat, 30-40% protein should be consisted in your diet. Consequently, it is advisable that you drink enough water during the entire day. Especially if you are taking proteins in large quantities.


bodybuilding lift

You are able to acquire the body that you require solely by weight training and consuming foods that are healthy. That is actually the principle of natural bodybuilding. Now let us have a look at weight training having looked at the nutrition and supplementation. This is probably the component that is considered as the least important for an overall success in natural bodybuilding. This simply means that you can have one of the best muscle building programs on earth but if there is no proper nutrition for supporting the growth of muscles, then your gains will automatically be stopped dead in their cracks.

overtrained bodybuilder

Though there are a lot of training programs out there, what is recommended is that you embark on training for 3 days/week. Every day you will be required to focus on a different group of muscles. For instance, day one you embark on legs/abs, day two you proceed to shoulder/triceps and finally day three you do back/biceps/forearms. This schedule gives you enough time without necessarily being in the gym too much. Its important to allow every muscle group to rest and grow, therefore helping to avoid the effects of over training.

Training Summary

Make sure that the core of your weight training program has compound lifts like bench presses, squats, chin-ups, dips, etc. In all the lifts of your program, you are advised to do 2-3 sets of 5-7 reps. This allows you to get a great improvement in mass and muscle strength. For the groups such as your legs, chest and that are your main muscle, do about 3-4 exercises for a total of 3-4 sets meant for each muscle group. The purpose of carrying out fewer exercises for the latter is because they received some work prior to the compound movements that you did. This information about training provides you with a good starting point to fill in the last component of your natural bodybuilding regimen.

Things to Avoid

research bodybuilding

Before deciding on natural bodybuilding, the things that you should bear in mind first is to do your research properly. A new drug may arise and your trainer or ally maybe excited to give you the news. Your friends will not always be necessarily right with their opinion. So in order to be sure that you are on the right track, try to get updated about the things that you should avoid. Below is a list of some of the popular substances that bodybuilders try to use in order to gain an unfair advantage.

It is advisable that you avoid those hormones that promote muscle growth such as the testosterone, human growth hormone, insulin, the anabolic steroids and any other prohormones, prosteroids or the precursor steroids.

steroids user

Experimental products that promote muscle growth such as muscle stem cells, gene doping, myostatin inhibitors, selective androgen receptor modulators (SARMs), and Erythropoietin (EPO) should also be avoided completely. These products cause a negative impact to your body. You are also advised to avoid stimulants such as amphetamines and Diuretics. This list is just a basic one for the things to avoid but they are very crucial.

Many people in their drive to possess a body that is perfect tend to forget that there are no shortcuts. A perfect body requires a lot of time and patience, hence no shortcut can be applied. If one uses any shortcut, it will not work the right way for the body. Therefore for you to have a well defined body, the only thing required is that you put more effort on regular workouts. Also consuming a proper healthy diet and following a smart exercise routine. Your goals can be achieved with a lot of easy exercises you probably would enjoy.

Things To Avoid Summary

In our opinion then, natural bodybuilding is a way of building the body without using artificial drugs or supplements. This is a training system that is much better than that of anabolic induced bodybuilding. The only key for you to develop your physique during bodybuilding is that it takes some time so be patient. Make sure you don’t lose the sight of your goals. Keep in mind what your are trying to accomplish, without minding how slowly you are feeling the impact of your progress. Good luck!

Uncover the 6 Best Bodybuilding Food Plans

The fitness industry has grown considerably in the last few years. Bodybuilding is a big part of the fitness industry and many young athletes strive to have a career in bodybuilding or they just want to gain some muscle and look good on the beach. There are many different diets that assist in gaining muscle mass, a few examples are the Atkins new diet revolution, the South Beach diet, anabolic diet and many more. Look below and choose your bodybuilding food plan today!

The Atkins New Diet Revolution:

atkins diet

Robert C. Atkins is the founder of the Atkins new diet revolution. Not only is he the founder, he is also director of the Atkins Complimentary Medicine Institute in New York. This is a great thing for anyone trying to find a new diet to follow that has scientific proof behind it. It  is always good to know how well thought out the diet is. The Atkins diet is a low carb, high-fat diet, where there are no restrictions on the fats that are consumed.

The diet starts with an introductory phase that normally ranges between 2 and 36 weeks. The introduction only allows you to consume 20 grams of carbs a day and consuming fruits, bread, pasta, grains, starchy vegetables or any dairy products will not be allowed. After the introductory phase, there are two more phases that follow where the main goal is to increase carbohydrate intake by 5g or 10g increments. Next up is the maintenance phase. Many diets dismiss the importance of controlling the intake of calories. Atkins believes in his diet that it is important to regulate the intake of calories and adjusting it for either weight gain or weight loss.

The South Beach Diet:

South Beach Diet

Associate professor of medicine at the Miami School of Medicine, Arthur Agatston, invented this diet. A professor that surely put some great thought into designing the South Beach diet. The purpose of this diet ensures that whoever follows this diet will get rid of their sugar addiction. The first fourteen days of the South Beach diet will consist of an induction phase.
In this phase, you are sure to lose some weight, but for gaining muscle mass this is good to ensure you are gaining quality mass and not just gaining fat. Also in the first phase fruit, bread, pasta, and alcohol are prohibited. In the second phase low, GI fruits and starches will be allowed. Once the target weight has been reached you will, maintain the second phase.

The End Zone:

zone diet bodybuilding

Barry Sears developed the end zone diet to be based more on percentages that need to be taken in daily. This plan suggests that your diet needs to consist of 40% protein, 30%carbs, and 30% fats. The purpose of this diet is to control insulin levels and eicosanoids.
In this diet, it is also seen that high-GI food causes obesity. In this diet, you have more control over how much macronutrients you get in and can gain quality muscle mass. Another positive about this diet is that it promotes the intake of fatty-acid which has many health benefits as well.

Very low-fat diets:

These diets have very low fats, high carbohydrates, and moderate protein intake. Very low-fat diets are primarily based on the intake of fruits, vegetables, whole grains, no fat dairy products and low quantities of sugar intake.
Very low-fat diets are normally used by athletes and active individuals. If you are looking to build muscle mass, this diet would be perfect as you have only enough fats to fuel your workouts and gain some great muscle mass.

UD2 Diet:

This diet was created by Lyle McDonald and it has its limits. If you are male, you should not have a body fat of more than 15% and if you are female, you should not have a body fat of more than 22%. This diet starts with a catabolic/low-carbohydrate phase, to promote fat loss in the beginning and an anabolic/high-carbohydrate phase to rebuild and gain muscle mass.
The first two days of this diet are low-carbohydrate days and are done in conjunction with high-intensity training with little rest in between. The third day of this diet is normally a repeat of day one and two, but there is no training done on this day. On day four, you will be consuming both low and high carbohydrate meals. During the day you will have low-carbohydrate meals and a high-carbohydrate meal before you have your workout. On this day, you are required to do a physically demanding workout. During day five, six and seven, you will do some heavy weight training and consume low-carbohydrate meals. You will not be training on day seven and that will be seen as your rest day.

The Anabolic Diet:

anabolic diet

The Anabolic diet requires one to carb-deplete during the weekdays. This means you will consume low carbs, high fats, and high protein meals. During the weekend you will be required to carb-load, which means you will consume high carb, moderate fat and low protein meals during those two days. This diet was developed by former world champion powerlifter Dr. Mauro Di Pasquale. This diet allows you to feed your muscles over the weekend and ensure you build quality muscle during the week.

It is very important to eat long-lasting carbohydrates over the weekend. Because you will not be eating any carbs during the week. Carbs should give you energy during most parts of the week.  When carb depleting during the week, your muscles will consume all nutrients in the food eaten every weekend, making the absorption quality much better.


When looking at diets to meet your goals it is very important that you ensure you are following one that fits into your schedule and that is convenient and easy to follow. This will ensure you stay on the diet for longer and see the needed results.

It is also important to ensure that the diet has the required result on your body; this might require you to test out diets and see if they work, before finding the perfect one. Make sure you understand the science behind each diet. Also look over each exercise done in conjunction with the diet to receive the desired results.

Building A Proper Bodybuilding Nutrition Program

Building A Proper Bodybuilding Nutrition Program

In bodybuilding, the key is proper diet and exercise. Bodybuilding is not only for those who want to lose weight, but also for those who want to gain muscle definition and mass. Physique athletes and bodybuilders are mocked for obsessing over diet plans and exercise routines. We weigh foods, count calories, and try to break down meals into smaller ones. However, proper bodybuilding nutrition and planning is the key element in a successful bodybuilding routine.

There is a science to what we eat to build muscle, shred off unwanted fats, and build the best physique appropriate for every individual. A group of scientists and researchers specialize in research to understand proper bodybuilding nutrition. The studies have developed several methods and have proven to be effective throughout the years.

Body build-up

There must be nutrient-dense food which is rich in vitamins and minerals, and fiber-rich food included in the diet. These are not only good for the health but are also essential for muscle growth. Green leafy vegetables are also a must every day. Top athletes and bodybuilders consider food as their fuel in their daily workout. Food is better when it is in its natural state.


Our recommended protein powder(We highly recommend using protein powder for maximum muscle growth!)

Dymatize ISO 100 Whey Protein Powder Isolate, Fudge Brownie, 1.6 lbs

While amino acids are the building blocks of protein, in turn, protein builds up the muscle. An individual’s needs vary from another. For instance, a minimum of 30-40 grams of protein is the amount that is optimal in muscle-building. From there, the amount will go up or down depending on the person’s body weight.

There are different suggestions on how many times a person must eat in a day. However, some suggestions are not applicable to everyone. People have varying needs, lifestyle, and preferences and eating habits. I recommend eating  4-5 times a day and making sure that each meal contains enough protein in it. You should always go for high-quality proteins.

In between those meals, branched-chain amino acids work wonders in bodybuilding. Leucine is a type of branch-chain amino acid and bodybuilders need about 3 grams of it per serving. It is equivalent to 30-40 grams of protein coming from regular meals. Leucine is also present in supplements, snacks, and shakes specially made for bodybuilders.

Sources of Protein

milk protein bodybuilding

Dairy is one of the most important sources of protein in our diet. Studies tell us that those who include more dairy products in their diet are healthier, leaner, and more muscular. Dairy products in their natural state have these three macronutrients: fats, carbohydrates, and protein. The amount of macronutrients you need depend on how the dairy products are filtered or processed. Whey and casein are also important components of milk protein which are also important in muscle-building and maintaining good health.

Aside from dairy products, animal-based sources such as eggs, lean meats (beef, chicken, and turkey) are also great sources of protein. The same is true with salmon, which, aside from protein, is also an excellent source of omega-3 acid.

Although protein supplements help, food is still the best source when in it comes to overall nutritional impact. Food that has not been processed and retains most of the essential nutrients is still the best option.



Apart from protein, carbohydrates are also important to give energy to the body. Again, the proper amount of carbohydrate intake depends on how hard a person trains. For instance, a person who trains three times a week would require more energy as compared to another who trains twice a week.

Carbohydrate sources

During workouts, it is important to eat the right types of food that will keep your stomach full. Low to moderate glycemic carbohydrates are the best options which can be taken from sweet potatoes and oatmeal. On the other hand, high-glycemic carbohydrates will give you a sugar rush but will quickly lower down, leaving a person hypoglycaemic and starving. Blood sugar will lower down and a person can lose focus and energy on the training.

It is recommended to maintain a ratio of 5:1 or lower between carbohydrates and fiber. For example, a loaf of bread containing 20 grams of carbohydrates and 5 grams of fiber has a ratio of 4:1. It is a ratio within the suggested range.

After a workout, eating a meal with high-glycemic carbohydrates and lower fiber is advised. This will replenish the reserves of the body’s carbohydrates. However, during other times, the carbohydrate and fiber intake must be balanced.

Power Breakfasts

After waking up, it’s perfectly okay to include a little bit more fat like eating whole eggs for breakfast. Oatmeal and yogurt also contains carbohydrates and lots of fiber. There are many people who try to eliminate carbohydrates but for those who train hard, carbohydrates are very critical.


water for bodybuilding

The human body is composed of 70% water. On regular days, I drink 8-10 glasses of water. However, when doing training, the human body requires more. To illustrate, in a CrossFit workout, training may be done in a room without air conditioning and profuse sweating is expected. A person can lose about a liter of fluid which is equivalent to losing a couple of pounds.

However, losing that amount of fluid also means losing electrolytes and sodium, which are required by the body to function normally. Cells get smaller when they are dehydrated. Any fluids lost during the workout should be replenished to maintain the body’s performance and overall good health.

Replacing with water is not enough. Studies show that drinking distilled water will take away more electrolytes when urinating. I recommend that you drink regular water. Adding a bit of salt in the water will help in replenishing the lost electrolytes.

Cheat Eating

cheat eating for bodybuilders

While strictly following your bodybuilding nutrition plan is recommended, there is nothing wrong with a slight deviation from your meal plan at times. There is a lot of mental stress that is associated with religiously following a meal plan. Try to schedule a cheat day, so you can utilize it as a release valve to recover. I found that this method actually helps in making a person stick to the overall training program.


It can be very difficult to start with training and changing meal preferences since it also means totally changing one’s lifestyle. There are no shortcuts in training. There must be a lot of discipline and patience involved. Depending on the program suggested by the nutritionist and the trainer, some training may take months. The entire training can be very demanding. It would require a lot of focus, dedication, consistency and determination.

It is best to consult with a trainer and a nutritionist first who can best recommend a proper diet and workout plan suited to a person. You should also recommended to talk to a doctor to make sure that strenuous physical activities and a bodybuilding nutrition program diet will not be detrimental to your overall health.


Healthy Fats For BodyBuilding

For many of us, the idea of fat relates to fatty strips of bacon, oily and cheesy pizza, chicken skin dripping with fat, steaks with large chunks of fat, greasy french fries, a big oozy cheeseburger or any golden brown deep fried food. It is true, all of these have fats. Many of these fats are unhealthy. Are there any healthy fats for bodybuilding? There is more to fats than just unhealthy food.

 Elimination of Fats

It feels like there has been a brainwashing exercise going on! It has probably done a lot of damage to how people perceive fats in their diet. To put it simply, it seems that all fats are bad. The idea that is being strongly advocated by the slimming industry is simple. That idea is that any fat is a problem. They believe fat should be eliminated, if people want to reduce their body fat. It is almost as if there are no healthy fats for bodybuilding.
This means that many food companies have gone out of their way to remove fats from their foods. Also some have even replaced them with sugar or artificial sweeteners, which are not good for you either. The processes utilized for removing fats from food could even have effects. Those effects include removing other valuable nutrients and compounds.
The idea that all fats are bad has made its way into the bodybuilding industry. There is a concern about having fats in diets as it is perceived that they will lead to the accumulation of fat in the body. That type of thinking has led to the removal of fat from protein powders. Which involves heat treatment, chemical washing, and hydrolysis processing to remove valuable anti-inflammatory compounds.

 Are there good fats?

For many in the industry who have been doing a little more research, it is not difficult to see that in fact there are a number of fats that should be considered as important elements in a bodybuilders diet. Fats have the potential to bring some great results for bodybuilders if used appropriately.
Fat can be a valuable energy source, which enables the generation of energy over an extended period of time. Fats are also part of the walls of our cells which allow nutrients in and waste products to go out. They are also a contributor to processes for the regulation of body processes, including heart rate, blood pressure, blood clotting and the nervous system.
There are also vitamins that rely on fats to enable their transport to the tissues in the body. This includes vitamins A, D, E and K. It is important to have a closer look at these fats and see what contributions they make. Try to get these fats into your normal diet. It also seems that it is worth considering how these will be included in a bodybuilding supplements program. So what are the healthy fats for bodybuilding?

 Omega 3 Fatty Acids

healthy fats bodybuilding
These are probably the most important and valuable fats that we should be considering. These are a form of polyunsaturated fats although they do tend to have a category of their own because they are so important to body health. Omega 3 fats can help prevent muscle breakdown and they are great for joint health. They have excellent anti-inflammatory properties with the ability to play a very valuable role in developing and maintaining healthy cells. This is done through strengthening the cell membrane and ensuring cells are able to retain their shape.
Fish oil supplements are a well-known source of essential omega-3 fatty acids. Omega 3 fats have also been identified as playing an important role in the production of compounds called prostaglandins and resolvins. These compounds play an important role in improving the flow of blood in the body and also reducing inflammation. These benefits are two important considerations for bodybuilders. Inflammation is the part of the bodybuilding process related to tissue building but it will impede the recovery process for muscles if it continues for an extended period of time. Omega 3 fats should be part of the supplements program for any bodybuilder or athlete.
If you wanted to supplement using natural foods as well, then fatty fish, such as mackerel, salmon, and herring are rich in omega 3. They are also found in walnuts, almond butter, flax seeds, fish oil, avocados and flax oil.

 Polyunsaturated fats

cottonseed oil
Polyunsaturated fats are found in vegetable oils, as well as sunflower and cottonseed oil. They tend to be a little less stable and more vulnerable to turning rancid than mono-unsaturated fat sources. Polyunsaturated fats tend to remain as liquids at room temperature where some mono-unsaturated fats will become solids.
Polyunsaturated fats are able to help prevent your body from developing insulin resistance, which can be a precursor to diabetes. It is thought that large quantities of mono-unsaturated fats could actually exacerbate insulin resistance.

 Monounsaturated Fats

monounsaturated fats
The body is able to process monounsaturated fats efficiently. They are a good source of calories and will provide energy during heavy periods of training. One problem that many people face is the reduction of the quantity of saturated fat they consume. By replacing these with monounsaturated fats there will be an improvement and long-term it will lead to benefits in heart health, which will be beneficial to bodybuilders.

Monounsaturated fats have also been shown to increase the sensation of being full for longer. It has some impact on reducing variations in blood sugar levels. Bodybuilders can experience this during heavy workouts where they find there is an impact on energy levels and this could be accompanied by a craving for carbohydrates. An additional benefit is that monounsaturated fats are also effective in improving the absorption of the fat-soluble vitamins that come from vegetables.

If you are looking for simple ways to get them in your diet, monounsaturated fats are mainly found in natural foods like nuts, avocados, olive oil, grape-seed oil, and canola oil. Olive oil is one of the best sources of monounsaturated fat. Peanut butter is also high in monounsaturated fats.
If you are looking for a food to include in your diet that is high in good monounsaturated fats then avocado is ideal. It promotes feeling full and helps to curb appetite while also giving you fiber and plant sterols that are great for reducing the levels of bad cholesterol in your blood. Maybe have it with extra virgin olive oil and some apple cider vinegar with your mother and do your health a favor.
 Monounsaturated Fats Conclusion
It is important to remember that unsaturated fats are more beneficial in promoting good health, compared with saturated and trans fats. However, they are still able to cause a gain n weight if they are taken in large quantities. However, most of these sources of fats will be part of dishes rather than the main dish, so there isn’t much chance of them being over-consumed.

 Saturated Fats

It is possible to include some saturated fats in a diet. Make sure to monitor what they are and how much you have, but they are a quick source of energy. Try to remember that saturated fats are more likely to be stored as unwanted body fat. If you are looking for a natural food which could be a healthy source of saturated fats you could consider coconut better which contains fiber.


If you are a bodybuilder you should eat clean as much as possible. Diets made up of natural, unprocessed, whole foods and grains. When purchasing your supplements or protein powder consider what processing has occurred and how much the product will benefit you. It is worth paying some extra money to ensure that you get the full benefits from these healthy fats?

3 Ways That You Can Add More Bodybuilding Protein Into Your Diet


3 Ways That You Can Add More Bodybuilding Protein Into Your Diet

Getting bigger and adding muscle mass is a very big part of bodybuilding. Have you ever considered what you can do to get your body in the best shape possible? You will find that you can do a lot of things that would be common sense, but you also need to learn how to add bodybuilding protein to your diet. Always go for the best possible results for your body. You will start to feel very good because you have a new body that you built out of hard work. I always feel confident to show off or compete because of how big my body became.

Start With Bodybuilding Protein

Bodybuilding protein is the very first thing that you need to take care of so that you can get your body to start to grow. You will find that you can add a lot of weight really fast. When you’re packing the protein on,  you need to find the different exercises that will keep your body in the best shape. The only way to do this effectively is to break up your proteins into a few different categories. Every thing that you do will make your body much healthier, and you need to know how you can get your body to completely change.

     1. Eat More Protein

You need to have a very lean protein at every meal. A lot of people like fish and pork because of how little fat is on it. You can eat salmon at every meal and still be pretty happy with the way your meals taste, because it is very easy to add vegetables to your salmon. Cooking salmon can be done in a lot of different ways. Get more protein in your diet just because you chose to eat so much of it. You also have to be sure that you have planned how much of it you are eating. If you are only having one big meal, you need to make your portions bigger. If you are having a big lunch and dinner, you need to be sure that you have a smaller portion at each.

Types of Protein

Whey Protein

whey powder

Whey is probably the most well known protein by weight lifters. It helps encourage muscle growth and sometimes fat loss. It can absorbed a lot quicker than other proteins. People tend to drink it in shakes and right after a good workout. Whey usually comes in powdered form, and is about 20% milk.


 Milk Protein

milk protein

Milk has about 3 percent protein in it. Milk also has the 9 vital amino acids we need. Don’t worry there are plenty of ways to get this type of protein. It can come in protein bars and almost all shakes. The other way to get it is just by drinking natural milk from your everyday grocery store. Milk can be a game-changer in your protein packed diet.


 Egg Protein

egg protein

Did you know in the average large egg there is 6 grams of protein? Eggs also contain all the vital amino acids necessary for protein synthesis. Apparently 6 grams is 11% of men’s daily intake of protein, but that’s not for bodybuilders. Scientists also have started dismissing claims of eggs having a role in heart problems. With all that being said eggs are definitely a good source of protein. Especially if you eat them with your everyday breakfast.

Regular Meat Protein


Chicken 4oz, 36g of protein


Beef 4oz, 28g of protein


Fish(salmon) 3oz, 22g of protein


Turkey 100g, 22g of protein

    2. Replace Meals

You can add protein to your diet really easily by just replacing meals. There are a lot of people who are going to find that they can make their shakes every day to have for breakfast and lunch. It takes seconds to do this, and it makes you a lot healthier. Imagine getting nothing but lean calories into your body, and you can go on about your workout. You might never have tried meal replacements, but this stuff really works. You feel good because all you did was drink a shake, and you just go on about your day as if all you did was have a glass of milk. It is simpler than anything else you can do for these meals.

Lift Carefully

bodybuilding lift

You have to be sure that you use a special back brace so that you can lift safely. Be sure that you have planned to lift in different ways that will make your body that much healthier and stronger. Target your arms one day, pecs another day, and legs another day. You will make slow progress on each part of your body. I find that it is much easier to keep up with your program because you are not stressing your body out so much.

Get Some Cardiovascular Work In

You need to have some kind of cardiovascular conditioning if you wish to remain in good shape. Cardio is easy just go for a run or swim. You might not have noticed that many people do this! Just because you do not see them do it at the gym, doesn’t mean it’s not happening. You have to be sure that you have figured out what they are doing that you would want to do. This is not going to make you build muscle mass, but it is going to help you have all the energy that you need to build muscle mass. You will improve a lot faster because you are in good overall shape.

Reduce Stress

Your body cannot improve if you are stressed all the time. You have a lot of things that are very hard to do if you are stressed! Don’t let yourself drown in stress. Even if you are working out, you are not in good enough condition to have what anyone would consider a proper workout. You will start eating poorly, and you will not make the gains that you were hoping to make. It makes sense for you to take breaks, calm yourself at the end of the day, and make sure you get on a routine that helps your body acclimate to this new lifestyle.

   3. Use Protein Supplements Where Possible

You might have just gone out to have a shake with some friends, but most places will actually sell you some kind of protein booster that will make it much easier for you to get the protein you need into your shake. I always feel great because I’ve done so much work during the day. Now I can support my muscle growth by adding supplement protein in my diet. You can go back to the gym the next day ready to workout and add more muscle mass to your body.

Continue Lifting

You can always improve, by staying consistent. People who are lifting consistently will always see some kind of small gain. You may not have the best gain of all time, but you will see results. The gains you get will make your body feel and look better. You can see it in the mirror, and you cannot get complacent by stopping because you think you have reached the mountaintop.


You can add muscle mass to your body every day! Make sure that you try all these techniques to make your body look great. Each thing that you do makes you feel like you are in much better shape. You will begin to notice that you are seeing consistent gains. If you want to look and feel your best while having a lot of muscles to show off, follow the blueprint above.