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Your diet is without a doubt one of the most critical aspects of your total fitness bodybuilding routine. You can be consistent with your workouts, but if you don’t fuel your body properly you will NOT get the results you want. Period! Most fitness enthusiasts are meticulous with their training and are ever so careful when scheduling their workouts, doing a precise number of exercises, sets, and reps for each muscle group, etc.
PART 1
But more often then not they get slack when it comes to nutrition. Do you think that you can reach your peak performance by eating only 2-3 meals per day?
The biggest excuse that people have is “I don’t have time to eat right”. But the real reason is simply laziness and lack of planning, because when done properly it doesn’t take anymore time to follow a healthy muscle building / fat burning nutrition plan then it does to eat a “see food” diet (i.e. eating whatever comes in front of your face).
In the first part of this article I’m going to outline the fundamentals of a very sound bodybuilding nutrition program. And then in the second part of this article I’m also going to give you some cooking and meal planning tips that will help you fit the program into your busy schedule. Continue reading Basic Bodybuilding Nutrition Program by Lee_Hayward
Not gaining muscle? Use this quick troubleshooting guide to fix what’s wrong and get yourself back on the right track to building maximum mass FAST. So you’re stuck…haven’t gained any muscle in months…the scale hasn’t gone up and neither have the weights you’re using…
What do you do? How do you step back and assess what you’re doing and where you’re going wrong? Just randomly changing things with your program and your eating isn’t going to cut it…
That’s where the Muscle-Building Troubleshooter comes in.
This step-by-step guide will walk you through what you need to do to analyze what’s stopping you from achieving the results you want and help to get you back on the right track to muscle growth.
And, don’t be shocked when I don’t start throwing out info about your NO2 deficiency and the need for some expenseive crap supplement with ingredients you can’t pronounce…this is the real deal. Continue reading The Muscle Building Troubleshooter
The best bodybuilding supplements you should be using as part of your program and why.
Creatine
Creatine monohydrate is one of the most effective supplements on the market today. Clinical studies show that it increases strength and endurance and speeds up recovery time from your workout, which means more muscle growth. To get the most out of creatine, take it with glucose, honey, or grape juice one hour before your workout and again right afterwards. 6-10 grams per day every day is the average dose. Drink a lot of water: 4 + litres a day. Don’t take it with ‘hot’ liquids or citrus juices (the acidity turns creatine into waste) and avoid caffeine completely. No coffee, tea, coke etc. Creatine makes your muscles retain water, caffeine makes you lose it (diuretic). After 3 months, stop for a few months so your body doesn’t lessen its ability to create its own creatine. Stick with the pure (99%) creatine monohydrate powders and be wary of ‘cheap’ deals.
 Continue reading Bodybuilding Supplements Reviews
This is a great split training program for natural bodybuilding. First I must explain that each exercise is only intended to be performed to failure on the very last set. Any sets prior to the last are simply warm-ups. While it’s the working set that makes us grow, we don’t want to overtrain, you’ll easily overtrain if you do all of the sets in this program with optimum intensity. Lastly, make certain that you’re using good form, you can’t expect to hit a home run if you have a crappy swing, well the same applies to lifting.
Monday
Chest/Tri’s
Incline Barbell Presses: 3 sets 15/10/8 rep scheme. If you end the last set before failure by mistake, do another set, this is the main mass builder of the day.
Hammer Strength Machine Presses: 3 sets, strive for continuous tension on this exercise.
Incline Dumbell Flyes: 3 sets, really emphesise the stretch.
Cable Crossovers: To tie up any loose ends.
Stretch for 5 minutes.
Skull Crushers: Main mass builder for the triceps. I use a 20/15/10 rep scheme on these. They respond better to high reps.
Dips: great for the lower triceps, make them hard as rocks
Tricep Pushdowns: Just a finisher, go high reps, get a burn and a pump(as if you don’t already have one)
Eat and sleep.
Continue reading Basic Bodybuilding Training Program
 
The Ultimate Diet to Getting Ripped While Maintaining Muscle Mass
This is a Strict Diet for 8 weeks. No CHEAT days, None. 56 days Straight. If you can’t deal with it, then this isn’t for you. If you can hang, The results will be Phenomenal.
This is a Diet for someone who is in Shape, but just needs to lose those LAST few pounds of Stubborn fat.
This diet will work ESPECIALLY for those with excess Fat in the lower abs, thighs, lower back area.
Diet Guidelines:
Avoid All starches, You don’t need them if your goal is to get down to 4-7 Percent BodyFat.
(1) Eat Tons of Green Veggies (Fiber)
(2) Eat Lots of Healthy fats ex. Steak, Flax Oil, E.V. Olive Oil, Salmon, Fish Oils, etc. (Energy)
(3) Eat TONS of Protein (Preserve Muscles).
(4) DRINK 1-1.5 gallons of H20 a day AT LEAST.
Avoid ALL fruit drinks, Juices, rice, breads.
Eat carbos ONLY after a grueling Glycogen depleting workout.
You will have tons of energy from the healthy fats, good digestion from the fiber, and great muscle hardness and protection from the protein.
Healthy Fats = Energy Protein = Muscle Hardness, Muscle Protection Fiber = Digestion, and various other health benefits.
Healthy Fats, Lots of Fiber, And TONS of Protein. That’s the key.
Not only will you DROP bodyfat while maintaing Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.
Example of a Day Continue reading 8 week ultimate Cutting Diet.
So much advice about bodybuilding diets is off the mark. There’s no point being diplomatic: much of what you read on weight training and bodybuilding sites about how much protein you need, what supplements you need, how you should eat and why, are just plain wrong. Weight training and bodybuilding nutrition is a science like anything else in the fitness sciences: it’s biology and biochemistry and physiology and it has rules and a base of evidence.
What’s worse is that selling supplements, most of which are not needed, has become such huge business in the commercial weight training and bodybuilding ‘industry’ that it is almost impossible to know if you are getting an objective evaluation of bodybuilding diet and nutrition.
Here’s what you need to know about diet and nutrition for weight training and bodybuilding. In fact it’s not all that different from a normal healthy athlete’s diet, except for some emphasis on quantity and meal timing in various training phases. This however, is where the detail becomes very important.
Start with a Healthy Diet Continue reading Real Bodybuilding Diets.
Supersets
A superset is basically the performance of two exercises, carried out one right after the other, for exercises which work certain muscle areas. The possible variations of this method are endless, however. There are several advantages to supersets such as increased workout intensity, elevated cardiovascular efficiency, reduced workout times and less chance of boredom whilst training. Unfortunately there is the factor of overtraining and possible injury if muscles are not warmed up.
Trisets
Trisets are – you guessed it – three exercises done one after the other without stopping. Take a minute’s rest and start again for three sets. Most muscle groups can be worked from at least three angles, so this is a very workable technique. Trisets can be used in two ways; working three angles of a muscle area or working the same angle three ways. For example you could work the overall back with a set of wide-grip chins, followed by seated cable rows and prone hyperextensions. Or specifically target the back thickness with T-bar rows followed by seated cable rows and medium-grip chins for three complete sets. Working the same angle is more intense and depleting. Keep the time spent changing exercises to a minimum and choose your exercises wisely. Continue reading Weight Lifting and Fitness Workout Sets Techniques
As human growth hormone use continues to rise, you are likely wondering: Is HGH legal?
You may not be satisfied with the answer, because the truth appears to be profoundly complicated. But here is a brief synopsis about the question ‘is HGH legal?’
Is HGH Legal When Prescribed by a Doctor?
Human growth hormone has been used for decades to promote growth in underdeveloped children and adults as well as for those whose bodies did not create the mandatory minimum of the hormone. But to get human growth hormone in your diet, you needed to get a prescription. As long as you had a prescription for HGH, then yes, HGH was legal for you.
Is HGH somagena Legal for Anti-aging?
Even after its anti-aging properties came out, pure HGH somagena was not legalized for its weight loss properties. This is because there was a significant risk of injuring your pituitary gland if you took too much synthetic hormone. For the people that got it prescribed to them, their pituitary glands were already malfunctioning, so in general it made very little difference. But for those with completely functioning glands, adding a foreign hormone that your body did not create into your bloodstream was simply too high of a risk, and HGH somagena asia pharma has not been legalized for that purpose.
Is HGH Legal bodybuilding or weight loss?
Similar to that of anti-aging, pure synthetic HGH somagena asia pharma has not been made legal for its weight loss and muscle sculpting properties because doctors and scientists are afraid it will damage a functioning gland.
When is HGH Legal?
There are two interesting points to take away from this, however. The first is that HGH somagena asia pharma does indeed have many positive qualities. But the second is that these qualities are never going to see the light of day as long as there is still a danger to damaging your pituitary gland.
However, if you are wondering when HGH somagena is legal, it is in fact completely legal to take HGH boosters – natural supplements that cause you to increase your own HGH production rather than take it from an injection. These supplements are designed to give your body the same amount of human growth hormone but without risk so you can take it and get the same results without risking any chance of injuring your gland.
So if you want to use human growth hormone to improve your health or your workouts, but the answer to ‘is HGH-somagena legal’ to your question is no, you should use a safe and effective HGH booster like Sytropin.
Heath, Greene, Jackson and more on ESPN2 on Wednesday
With the 2010 Mr. Olympia, the biggest bodybuilding spectacular on the planet, speeding toward us at warped speed, “The Worldwide Leader in Sports” has taken notice.
On Wednesday at 4 p.m. EST, ESPN2’s SportsNation will showcase the IFBB Pro League’s elite — Phil Heath, Dexter Jackson, Kai Greene, Hidetada Yamagishi and Dennis Wolf — as they discuss NFL football and, of course, the 2010 Mr. Olympia on September 24-25. It’s an incredible opportunity for the sport of bodybuilding to reach a broader audience while offering a handful of the finest pros in the game a well-deserved spotlight on national TV.
Said Heath, “I have a chance to be recognized as a top bodybuilder by ESPN, and it’s definitely a moment I’ll never forget. I’m very excited to represent the IFBB Pro League and its fans in something that hasn’t been done in more than a decade. I’d like to thank FLEX, Muscle & Fitness and ESPN for making this Big Kid’s dream come true!”
Added Jackson, “It’s awesome, man. I can’t even tell you how cool this feels. I’m a sports fanatic, so anything we talk about, I’m down. I’m ready to rock!”
WHAT: 2010 Mr. Olympia’s elite on ESPN2’s SportsNation
WHEN: Wednesday, August 25, 2010 at 4 p.m. EST
WHO: Dexter Jackson, Kai Greene, Phil Heath, Hidetada Yamagishi and Dennis Wolf
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