I have been eating eggs, bread, milk and butter in breakfast.. today i didnt have the chance to cook the eggs… so is this bad for my muscles? i tried to substitute it with fruit juice, as i did not have any time at all..
Then i take beef/chicken in lunch with wheat containing foods.. after this lunch i go for snacks (sorta fatty foods) but my goal is to gain muscle mass. then some more snacks in the evening, followed by after workout snacks and then dinner.
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So, not eating any eggs would be bad?

Its not like that. Try to take more and more protein foods. Only Protein foods can help you gain muscle mass. Some of good protein foods are Egg, Milk, Whey, Almonds & Peanuts, Cheese and much more. Body building is not a one day game. Nothing will happen in a day even if you remain empty belly. So dont be serious abt one day food. Keep patient and go ahead.Wish you good luck.

Everybody needs a different amount of nutrients in their diets. These nutrients include vitamins, minerals and proteins. The body needs these nutrients every day in order to function correctly and to defend itself from various kinds of diseases. Sometimes a balanced diet is not sufficient enough to fulfill all of your body’s needs, especially when it needs an extra boost of energy like in the case of bodybuilding. There are many different kinds of nutritional supplements that are available to help with bodybuilding and they are becoming increasingly popular these days. They are all useful for people who want to build strong muscles and want to improve their overall muscular physique. Some of them are NO2 supplements, Hi Protien Supplements and Weightlifting supplements.

Bodybuilding supplements are usually composed of a blend of some vitamins, minerals and natural energy vitalizing substances. These substances are useful to promote the growth of muscles and tissues that have been broken down from hard workouts. Fat burning pills are another important supplement in this category and they help to speed up the process of metabolism in order to release energy. Bodybuilding supplements are sometimes referred to as energy boosters or mass builders. NO2 supplements help to bring the bodies blood flow and oxygen to the worked out areas at a greater pace insuring that the body is able to recuperate faster. NO2 supplements also give you that “pumped” up feeling long after your workouts are over.

Creatine is also a kind of bodybuilding supplement. Creatine will not only assist you in exercising longer but will also help in quicker restoration of strength after program sets.

Normally a nutritional supplement like Creatine is made by combining several different substances that work better and faster when combined than individual substances. Creatine enhancers are used to increase its effectiveness. Creatine phosphate is the energized form of creatine and functions as an energy storage reserve. Supplements rich in nitric oxide (NO2) also work well as bodybuilding supplements. They usually come in the form of tablets and capsules, but some are also available in liquid form.

When exercising it is possible that you will cause damage to your joints. Unfortunately, like the wearing of tires on a car, the connective tissue that cushions our bones will continue to wear out as we get older. There are certain supplements that are capable of preventing joint injury. They usually consist of Chondroitin sulfate and Glucosamine and sulfate. Glucosamine is an amino sugar derived from the chitin of shellfish and is used by the body to support healthy joint structures. Chondroitin complements Glucosamine and works synergistically to provide optimal nutritional support..

Muscle building and energy boosting drinks are readily available are very easy to consume and equally effective. Although there is no real alternative to eating a proper balanced diet, sometimes due to a lack of time we are not able to include all the natural nutrients in our everyday meals. To address this deficiency, you can take nutritional supplements. Testosterone boosters, growth hormones and a blend of herbs and vitamins just to name a few are also very effective bodybuilding supplements

Meal replacement supplements are normally found in the form of powdered material and more commonly known as meal replacement powder or MRP. These are rich in protein and fatty acids, so that they can provide the necessary energy boost required by the body. MRP can be mixed in water or milk before consuming. They also have RTD or Ready To Drink versions which are readily available and are more for the “on the go” type person. .They This way they are easier to take and provide the instant energy boost needed just like energy boosting drinks. MRP is recommended for bodybuilders who require large quantities of a Hi Protien Supplement to keep them in an anabolic state.

Nutrition bars, commonly known as meal bars or protein bars are also important to mention when considering body building supplements. Before using any kind of nutrition bars, don’t forget to consult a health expert because sometimes these bars contain additives that might be harmful to some people. If you are on any other medication to treat a disease, for example if you are an insulin-dependent diabetic patient then you should always ask your doctor before consuming any type of nutritional supplements. Hi Protien bars can be eaten just before working out to give your body some extra pre-workout energy.

Some natural substances like probiotics are also used in Bodybuilding Nutritional supplements. These are healthy bacteria that are naturally found in the digestive system, these help with the proper digestion of food. Eating a prescribed amount of these supplements daily helps to speed up the digestive process. If you don’t know where to start then you can search for bodybuilding supplements on the Internet including fat burning pills and energy boosting supplements, but make sure you talk to your Doctor before you consume any of these supplements.

A healthy diet and exercise program will ensure that you live a healthier and longer life. Always remember to research any nutritional supplement and talk to your doctor before taking anything. How you take care of yourself today

Chris DiCicco
http://www.articlesbase.com/health-articles/bodybuilding-supplementswhat-you-should-know-before-you-take-them-123640.html

How can i get my 188 g of protein each day WITHOUT WHEY PROTEIN?
Please can someone put up a bodybuilding meal plan that contains together about 2500 calories and 188 g of protein without whey…

not sure why you cant have whey but you can substitute with supplements based on EGG protein. theyre harder to come by but very good.
Just a little bit of new information today for all those internet marketers looking for the best new up and coming release for 2010. Be on the lookout of Niche Blueprint 2 coming on January 11, it is going to be huge and change the ecommerce marketplace.
egg protein is phenomenal for the body and is great for muscle repair.
a medium sized egg contains about 7 grams of protein.
also get tuna, beef, and poultry.

breakfast:-protein shake+banana+multi vitamins+cod liver oil+magnesium and zinc.dinner:-tuna+pasta.tea:-jacket potato+tuna+pasta.after training:-creatine+l glutamine.evening snack:-protein shake+banana.4 to 6 pints of water thru the day.the nutritional value is carbs:-250 grams.protein:-155 grams.calories:-1800 kcal.fat:-30 grams

It depends on what you weigh. You want one gram of protein for every pound you weight for starters. Second, I didn’t see a lunch in there. You want to be eating 4-6 meals a day, the two largest being breakfast and post-workout. A lot of companies have done research and the general rule for maintenance is 12-13 calories per pound you should be eating, along with half an hour of cardio 3-4 days a week and getting a good lifting workout in 3-4 days a week.
Just a little bit of new information today for all those internet marketers looking for the best new up and coming release for 2010. Be on the lookout of Niche Blueprint 2 coming on January 11, it is going to be huge and change the ecommerce marketplace.

Hope that helps.

I would like to know if this meal plan is good enough for a bodybuilder, in terms of what I eat and when I eat it. If I am taking too many carbs, or not enough protein let me know. Also let me know any general tips since this is just an example meal plan of what I ate today.

16 year old male, 195 pounds, looking to lose fat and gain muscle at the same time. This is not the best example since I woke up at a late time today, but the time in between is generally the same. I’m trying my best to eat 5-6 small meals a day as well. Ask any other questions if you need. I really appreciate it. Thanks!

9:50 AM:

3 whole egg omelet with cheese
1 cup plain oatmeal with almonds
1 cup skim milk
1800 mg fish oil

12:40 PM:

160 grams or 5.6 ounces pork
1 whole wheat tortilla
2 tablespoons tzaziki sauce

3:20 PM:

3 mini cabbage rolls with beef inside and tomate sauce on it
1 slice whole wheat bread

5:20 PM:

1 slice whole wheat bread
1 banana
1/2 cup milk
1800mg fish oil

ALSO, how would this meal plan be for me as well. I haven’t tried it yet but it looks ok:

Breakfast:
Options:
3 eggs,1/4 cup nuts, milk
OR 2 scoops whey, 1 banana
OR 3 eggs, 1 cup oatmeal

Morning Snack:
Options: 1 cup low fat cottage cheese w 1 cup sliced peaches
OR 1 cup oatmeal, 1 cup whey

Lunch: Options: 4 slices roast beef, 2 slices whole wheat bread, 1 cup broccoli
OR Turkey Sandwich, 1 cup broccoli

Afternoon Snack:
Options: 1 oz. mixed nuts
OR turkey w cheese
at 5:20 PM, it’s with peanut butter by the way.. about 2 tablespoons

First things first, if you are trying to be a bodybuilder, you MUST choose losing fat or gaining muscle. There is no good way to do both at the same time. If you want to gain muscle, eat 500 calories over maintenance, and if you want to lose fat, eat 500 under maintenance. If you want to lose fat, you will need to cut out the sugars (milk, sauces, fruits, etc), and your meals will need to contain protein and carbs OR protein and fat (but not all three).

You are on the right track, as those are good foods to eat. However, you should have some type of protein in every meal. The total should be at least 200g a day, or 40g per meal. Also, your timing is good. Eat up, train hard, best of luck, and email if you have more questions.

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hi, i’m trying to gain lean muscle through a rigorous exercise regime as well as proper eating habits. lately i’m into buying lean or medium minced beef from my local supermarket since it’s cheap and i’m on a tight budget. a friend of mine keeps telling me mince is a suboptimal source of protein, is this true? what are the disadvantages of eating minced beef as opposed to a good ole steak? since steak seems to go for about twice the price i’d assume there are some benefits, but for someone whose primary concern is to build muscle.. are they important?

i also try to get some chicken as well as horse meat into my diet, as too much red meat isn’t good for you. again, with these, is minced/ground chicken/horse less beneficial than the steak equivalents? in case it’s relevant my current protein intake consists mainly of 4 egg whites, 2 yolks (all scrambled), a tin of tuna, and 2 whey protein shakes and some choice of meat for dinner

thanks, appreciate any answers!
jt

The ground beef may be sub optimal in the sense that you will likely have to consume more fat to get the same amount of protein in a leaner cut of beef such as sirloin.

But things get a bit boring anyway with the same diet day after day. Move to and from from Red Meat to poultry, Fish, Tofu and even cheese.Mix it up and not only will it be less boring but it will also provide you a greater range of nutrients in different areas. Boiled Chicken everyday will drive anyone insane.

Nuts for example are higher in good fats, have antioxidant properties, and are high in protein and fiber as well. Be careful of the Cashews and Pistachios, but Almonds, Walnuts, Pecans, Hazelnuts/filberts/ Brazil Nuts and Macadamias…even peanuts. They all taste differerent/good/interesting and are packed full of nutrients.

Good Luck

If you want to build a great physique, consulting with an expert coach will save you a great expense of time and money as well as providing you peace of mind. A great coach will provide you with a scientifically proven training program, for without a good program you have almost no chance of building a great physique. Every great athlete requires a coach to reach there ultimate potential as fast as possible.

The lack of planning and coaching has put bodybuilders at the mercy of slick marketing, pie in the sky supplements, and magazine mysticism that leaves bodybuilders desperate and frustrated. For some reason bodybuilders are so hooked on the “genetics is everything” that they consistently fall prey to giving less then their best effort leading to disillusionment and discouragement. Often times the individual takes steroids and other bodybuilding drugs to compensate for a poor routine found in a magazine or randomly selected exercises performed with terrible form. These individuals also tend to build belief systems that support the use of drugs to build the physique. This mentality is pervasive even at the pro-level and is a cancer to the science of building muscle. Basically once you take the drugs away most people have a terrible physique and an even worse state of physical and mental health.

For the natural bodybuilder, endless growth is not only possible it is a certainty once the individual diligently follows a step-by-step sound training program. The best programs will be geared so the athlete trains the nervous system to handle increasingly challenging demands so that new neural pathways can be developed to build muscle. The body becomes it’s function is a great truism, so you need to first develop strong neural drives to each muscle group to maximize it’s development.

The training routine also needs to take in account the development of muscle in strategic places which is first accomplished in the foundation phase. In the second phase of training particular attention is directed to smaller muscle groups to improve the shape, function and aesthetics of the physique. Usually accompanying this stage is a dietary regimen that strips away body fat to reveal the underlying musculature. This is a critical aspect to fully realize where one’s physical development is and where improvements need to be made.

The length of time of each phase depends on the maturity of the nervous system, goals of the individual, and body fat percentages. For most trainees these two stages should compromise approximately 1-3 years depending on how fast the individual responds to training and the continuity of the effort exerted. In reality most people take 3-5 years to get their nervous system to the high levels of training capacity in a given discipline.

Cycling back and forth between Foundation training for the structure and Innervation training for the aesthetics compromises the bulk of these stages until the individual gets down to single digit body fat levels with a significant level of muscle mass. At this point a more complex routine is required as the body’s ability to adapt to training has significantly improved. Stricter attention to nutrition as well as advanced supplementation and serious psychological training is then required to overcome perceived limits in performance. This is where most trainees falter and there physical development halts. Intense effort is required to break past this barrier, and this takes incredible self-discipline, and desire.

In this third and ongoing stage both foundation and innervation training are performed throughout workout regimens and training reflects constant change to maximize growth and overcome underdeveloped areas. Each month specialization on weak aspects is a must while maintaining or improving strong points.

This long term healthy scientific approach to bodybuilding is far superior to training using drugs because without drugs the individual needs to first follow sound training science and sound nutritional advice. By building a solid base to your training and nutrition long term improvement is guaranteed and bodybuilding becomes a long term and continually improving pursuit.

Conversely, bodybuilders who use drugs to build their bodies quickly lose there gains once the drugs stop because of poor training and poor nutrition. Also the psychological dependence on drugs cause many top level Bodybuilders to become so depressed after they stop a cycle that their training and physique quickly degenerate thereafter. This loss of identity and false euphoria that drugs create can often lead to other more serious psychological/sociological problems. Natural bodybuilding is a far superior way to build every aspect of your physique as well as your mind and emotional state. Natural bodybuilding is a compliment to a productive and happy level not a detriment.

Many natural trainees continue to improve late into there life. Some people are making gains in their 50’s, 60’s and even 70’s with consistent and applied scientific effort in Natural Bodybuilding. More importantly the long term benefits of Natural Bodybuilding far out weigh any short term illusionary gains that drug use provides…

Mike Selcsum
http://www.articlesbase.com/muscle-building-articles/how-you-can-build-the-best-physique-with-natural-bodybuilding-61995.html

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Well after a couple years of unhealthy weight loss, i decided i want to decrease my body fat percentage, and tone up. I figure the best way to do this is to get some protein powder, bars, and other things, and hit the weights, as well as do some HIIT. I didnt think that focusing on cardio would help tone me up, nor would it allow me to eat as much i would like to. So my question is how should i get started? what should my workout schedule be, how many cups of protein should i have, and what are the effects of protein, i dont want to gain too much weight, but if it means ill be more tone then i want to. I figure four days of lifting and 3 days of HIIT, 1-2 rest days a week. how long should i work out, and what types of HIIT should i do. Also i want to know what supplements i can take that dont make me gain weight, but help tone. ( ex : creatine is not for me ) Any help would be great, or advice tips, workouts, information is much apprecaited, thanks in advance.
PS: im 16 , 6 ft 1 175lb

Here’s the fat loss basics:

1. You need to create a caloric deficit – no two ways about it – you must burn more than you consume. To start I like the old Body Weight x 12 formula for maintenance then lowering it by 500 kcal or 20% (whichever is smaller) and adjust accordingly

2. The most effective way to create that deficit is to use a combination of diet and exercise as you aleardy know

3. Your diet should consist of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day. This will help maintain blood sugar levels and keep you from blowing your diet. Also have a whey/simple carb carb drink pre, peri, and post resistance workout

4. Exercise – interval training and metabolic resistance training will provide the most bang-for-your buck, and a bodypart training split will be less effective than total body training for fat loss.

5. If your schedule allows try to exercise six days per week – three days of interval based cardio and three days of metabolic resistance training. The metabolic resistance training being more important of the two.

6. Supplements: there is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism slightly, or increase your energy somewhat and these may be useful – but in terms of real world "pounds of fat lost" I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though – but more for your overall health. A protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.