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Recent Bodybuilding Articles
Showing posts with label food. Show all posts
Showing posts with label food. Show all posts

Turkey Super Meat

Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control.

A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211.

turkey meat

Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf.

Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meat loaf hold together.

Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.

Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks, thighs, breasts and cutlets.

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Wine For Your Health

red wine

In this article we shall  make no distinction between red and white wine, except to say that red wine generally contains more tannin. Tannin possesses particular therapeutic properties; in particular, the procyanidin it contains helps prevent atherosclerosis, with the polyphenols also present in it having a protective effect on the artery walls.

It is only a short step from this statement to the assertions of many scientists, including Professor Masquelier, that wines rich in tannin contribute to some extent to the prevention of cardiovascular disease. A highly reputable medical survey, carried out in Britain in 1979 and bringing together evidence from eighteen countries, concluded that the death rate from heart attacks was lowest in populations which habitually drank wine (three to five times lower in France and Italy than in Northern European countries).

Wine can form a part of a normal diet, as long as reasonable limits are observed (about half a liter a day for a man, but only two thirds of this for a woman), and as long as it is consumed as late in the meal as possible, once the stomach is full of food.

In Phase I it is as well to stay away from wine if possible. In Phase II it can be drunk on a daily basis without affecting your weight. However, wine consumption will need to be juggled carefully with other carbohydrate intake. I am thinking in particular of chocolate and desserts in general.

While you are in Phase I, the stage where you need to be very strict with yourself, it may prove difficult to enjoy a family occasion or a meal with friends without touching a single drop of wine. If you suddenly announce you are not drinking, others may feel awkward about it.

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Athletes Recipies: Strawberry & Banana Oatmeal

strawberry & banana oatmeal

Ingredients

1/2 cup steel-cut oats, 1/3 cup oat bran, 3/4 cup frozen or fresh strawberries , 1 medium banana, sliced, 1.5 scoops strawberry or vanilla whey protein powder, Water, as directed, 1⁄4 teaspoon salt , Dash of cinnamon (big dash)

Preparation


In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.

Nutritional Structures
Calories :696
Protein (g) 50
Carbohydrates (g) 115
Fat (g) : 11

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Athletes Recipes: Tuna & Cheese Melts

tuna & cheese melts
Ingredients
6 ounce can of tuna, 1 egg white (stirred beaten), 2 tablespoons of oatmeal (USA tablespoons, UK you need 4 TS), 2 tablespoons of diced onion, 1/4 teaspoon of garlic powder, 2 teaspoons of mozzarella, some salt and pepper.

Preparation
Throw all the ingredients (except the mozzarella) into a bowl. Heat the pan, spray with non stick spray (you can use olive oil if you want). Make 2 patties by just dumping half the mixture into each pile and sort of shape it much as you want to.Cook one side until brown (not long) then turn , when the second side is nearly done, sprinkle cheese over it. (I have used plain old cheddar cheese instead of Mozzarella and it still works fine, but Mozzarella seems better. Place under grill for about 1 minute tops to melt the cheese. You can then serve with your choice of carbs, potatoes, oven-chips/fries etc or a just a good salad.

Nutritional Structure
Calories :145
Protein (g) 25.5
Carbohydrates (g) :4.5
Fat (g) : 2

All About The Chicken

One of the main staples of any bodybuilder’s diet is chicken…and lots of it. Eating so much poultry can be a challenge unto itself, it can be expensive, time consuming to prepare and potentially hazardous to your health if not looked after properly. Below are some tips and guidelines to help streamline this portion of your bodybuilding diet and make the largest element of your daily meals a joy to work with.

Chicken or poultry is one of the most versatile and simple meats available; it is available in many forms, reasonably priced and can be cooked in so many different ways, offering so many various flavours, it really is the best source of protein a bodybuilder can add to his diet.

Staring along the meat cooler and butcher counter at you local supermarket will give you some idea of the numerous cuts of poultry that are available; whole chickens, legs, wings, breasts, necks and many other assortments of chicken parts. You can choose from simple cuts of light or dark meat areas, whole cut legs with the bone and skin left intact, or even skinless / boneless breasts and legs. Speaking strictly about taste and pure culinary enjoyment, an outdoor grilled chicken leg with the skin and bone left in, basted with a mild jerk sauce and served with sweet bread, might just be the best dish on earth, though from a health and nutrition standpoint may not be the best choice.

It is widely accepted that skinless boneless chicken breasts are the way to go for a high protein bodybuilding diet; three to four breasts a day fits the bill quite nicely. If you’re buying your chicken in line with your regular grocery trip from the supermarket, you and you wallet may be cringing at the thought of consuming three to four chicken breasts a day, but there are easier and less expensive ways to shop.

With some possible exceptions, most cities have available wholesale butchers and poultry production factories that will likely offer walk-in sales to non-wholesale buyers through factory outlets. Quite often these factory outlets offer sales and discounts beyond what your grocery store mark up will allow, not mentioning the overall price advantage of buying straight from the factory. Typically the product offered through these wholesalers is pre-packaged boxes of standard poultry cuts, including skinless boneless breasts. These boxes, ranging anywhere from 3-8kgs, can contain enough chicken to sustain your diet for a two week period, reaching only nearly half what it might cost through the supermarket. All you need to do beyond that is make sure there’s enough freezer space to hold all that meat, well, nearly all.

So once you’ve found a deal on “bulk” chicken and cleared enough space in your icebox, what next? Unless you plan to eat the entire box of breasts in one sitting, at least a portion of it needs to be frozen before cooking. If you can avoid exposing the meat to the air during freezing, you can usually reduce, if not eliminate, the amount of freezer burn it will suffer; leaving the box sealed until you need it is of course your best option. Never, never, thaw chicken and refreeze it, if you must thaw the chicken, cook it and simply refrigerate the uneaten portion.

chicken bodybuilding
Let’s talk briefly about Salmonella bacteria or food poisoning; Salmonella is a bacteria that is found naturally in the intestines of animals, birds, reptiles, some pets and even humans; but is also found in the environment. People who eat food contaminated by or are exposed to Salmonella can become ill with salmonellosis, also commonly referred to as food poisoning. Chicken and pork are the two most likely sources of food borne salmonella bacteria in the home, and both meats if handled improperly can spread the bacteria to cooking surfaces, utensils and to other food through direct or indirect contact. The process of cooking the meat (heating it to the appropriate temperature for the prescribed amount of time), will destroy any bacteria already present within the flesh, though transfer of the bacteria can occur as the meat comes into contact with other food stuffs, and cookware etc prior to cooking. Always be sure to keep your food preparation area clean and use clean utensils and cookware for preparing your chicken. It’s a good idea to rinse or wash your thawed chicken breast in water prior to beginning your preparations; be sure to wash your hands with soap and hot water after handling raw chicken.

Now you’re ready to get cooking, but have you thought of the method you’re going to use to turn that hunk of raw poultry into a tasty and nutritious meal? While there are many ways to cook that breast, some are less healthy and efficient than others and it’s important to find a method that lets you retain the natural benefits of the meat, while remaining appetizing and not adding too much bad fat or extra carbohydrate to your diet. Let’s look at the three most popular and simple ways to cook your chicken; boiling, broiling and grilling.

The simplest and perhaps best way to preserve all of the natural amino acids and enzymes in the meat is to boil the chicken in water, otherwise known as poaching. Since there is no searing or charring involved and no actual hot surface is touching the flesh of the chicken, nothing is lost during the process of cooking and thus the finished product is pure and unaltered; in addition, boiling the chicken adds nothing to the meat such as fats or carbohydrates from sauces etc.

Different spices and seasonings are available to add flavour, which is carried into the meat through the boiling process, but essentially, boiling is the best way to ensure your chicken is just that…pure chicken. The only drawback to poached chicken is that the flavour can be somewhat distilled and faint, so for those who prefer a more flavourful chicken experience, broiling may be the way to go.

Broiling chicken involves placing the meat in the oven at high temperature for specific amounts of time, usually basted and/or pre-marinated in sauces, rubs and various spices. This type of cooking can be time consuming, though it would be possible to cook several breasts at once, depending on the size of your cookware. You will find that broiling chicken results in a much more flavourful and tender finished dish, the heat and length of time help to draw the flavours and oils from the basting sauces etc into the meat, essentially permeating the entire breast with foreign substances. Obviously, adding sauces to your chicken is not only going to change the flavour of the meat, but it will also add fats, oils and carbohydrates to the chicken, as well as alter some of the amino acid chains naturally found in the meat. The effect of the change could be insignificant, depending on the types of sauces (i.e. low fat products etc), or it could result in a fattening, cholesterol rich meal that would ultimately be detrimental to the goal of your diet.

Lastly, and perhaps finally (to the backyard grill masters out there), there is grilling. Virtually every restaurant you could go to offers some variety of grilled chicken, usually a skinless boneless chicken breast, grilled with a light oil basting, served with some form of pasta or rice, and you might be hard pressed to find a person who has not at some point tried similar recipes and dishes at home. Whether you plan to grill your chicken on an indoor electric grill or outdoors on a charcoal or gas grill, the process is virtually the same. As with boiling, grilling can be done to add nothing extra to your chicken, simply placing an unseasoned, plain breast on the grill can provide you with a nicely cooked and pure source of protein, though it would be less than tasty. There are many hundreds of barbeque sauces available and even some decent low fat, low cholesterol choices; marinating and basting your breast in one, or a combination of sauces is a good way to flavorize the meat, though, as with broiling you end up adding fats and carbohydrates to the meal. The difference might be, at least with open grilling, that a good deal of the oils and fats are burned off in the fire, leaving most of the flavours and less of the undesired contaminants; and again, the process of grilling leaves the chicken slightly altered, as far as it’s amino acid content, though the change is negligible and not enough to drastically alter the quality of the meat.

Any way you slice it, chicken is a tasty and effective way to increase the amount of protein in your diet, while not sacrificing taste and satisfaction from your meals. Make wise choices and you will be rewarded with an effective and wholesome diet that will support your bodybuilding goals.

See below for some quick and easy recipes for tasty and healthy chicken dishes.

EASY GRILLED CHICKEN
Ingredients
  • 4 skinless, boneless chicken breast halves
  • 1 cup fat free Italian-style dressing
  • 1 green bell pepper
  • 1 red bell pepper
  • 1 zucchini (substitute fresh mushrooms is desired)
Directions
1. Place washed chicken breasts in large sealable bag. Add 1 cup fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
2. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing.
3. Grill chicken and veggies over medium heat.

PANSEARED CAESAR CHICKEN
Ingredients
  • 2 - Large skinless, boneless chicken breasts
  • 1 - Cup light (low fat / low cholesterol) Caesar salad dressing
  • Pinch - Seasoning salt or poultry seasoning
Directions
1. Place breasts in a low flat dish and pour dressing over breasts (be sure to cover breasts in sauce) and mix in seasoning, let marinate for 5-10 minutes
2. Preheat frying pan to medium heat
3. Place breasts in pan and pour dressing mixture on top, fry in pan until done
Tip – baste a small amount of the cooked dressing on the breasts after removing them from the pan for a small bit of added flavour

POACHED LEMON CHICKEN
Ingredients
  • 6 whole skinless, boneless chicken breasts
  • 1 lg. onion, thinly sliced
  • 2 tbsp. lemon juice
  • 2 sprigs parsley
  • 1 bay leaf
  • 6 peppercorns
  • Salt to taste
  • Water to cover
Directions
1. Place chicken breasts in a layer in large skillet.
2. Top with onion, lemon juice, parsley, bay leaf, peppercorns and salt.
3. Pour over enough water to cover.
4. Bring to a boil, cover, reduce heat to medium/low and cook 10-15 minutes or until chicken is tender.
5. Remove from heat and allow to cool in its liquid.

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A Simple Plan For a Simple Life

bodybuilder’s diet
Protein intake, workout program, cutting, bulking, supplements, exercises and partners, not to mention the rest of your life, work, family and every other little thing that occupies the mind of any person, let alone bodybuilder; all of these things are juggled and balanced and attended to and sometimes it may seem an insurmountable task. In an age where life moves at the speed of light, why not take steps to simplify and organize some elements of your bodybuilding lifestyle.

Meal planning may seem somewhat pedestrian and obvious, but it is one area that most of us can not only improve on with our current system, but also save a large amount of time and hassle down the road if we take a proactive approach to it.

A bodybuilder’s diet is complex, detailed and is intended to be steadfast against the changes and surprises thrown at us by life. It requires constant attention and focus and is often the number one reason many aspiring bodybuilders never make it past a few months of strict training. When you endeavor to deprive yourself of foods that taste good and replace them with bland and boring utilitarian foods, you will no doubt struggle with cheating on your diet; you may feel guilt over situational food choices (i.e. restaurant menu choices etc), and ultimately sticking to your diet could be one of the most difficult aspects of bodybuilding to overcome.

If this is in fact the case, why not simplify your meal planning; make it something you need to think about less and less, allowing you to focus on more important things?

You already know the elements of an effective bodybuilding diet, you understand portion and frequency and you’ve determined precisely how much protein should be in each meal. Now…simplify, simplify, simplify.

Do some simple arithmetic and in general terms identify the number of meals you should be eating in one week. This week should include weekends and training off days (you don’t stop eating on off days) and should ignore anticipated dinners out or meals prepared by someone else (family dinner etc). The number you come up with should be somewhere between 42 and 56; six to eight meals per day for seven days; this gives you an idea of the amount of groceries and supplies you’re going to need.

Next, write out some lists; you should already have a fully understood and written diet plan in place. Writing out your plan will help to not only ensure you haven’t missed anything, but will also help to familiarize your brain with the coming restrictions and habits; a written diet plan will also make it much easier to plan grocery day, identify problems and figure out where to make adjustments to your eating habits as your physique and routine change in the future.

While examining your diet plan, with each day broken up into its allotted meals, identify the quantities of the various ingredients involved. Listing the number of chicken breasts, cans of tuna, fruit items, the number of protein shakes, and the amount of rice or pasta in each meal; adding up each item to make a total for the week. Next, break down this total in to an ingredient list; make a rough estimation of the amount of cooking ingredients needed for each dish or item. If your main source of complex carbohydrates is rice, estimate how much you will need per week and indentify the amount in a typical container from the supermarket.

It’s easy to see where this is going; once you have populated your ingredient or shopping list, take it with you to the grocery store! Oh the numbers of people who stray from a diet plan, because they forgot their list at home and couldn’t remember what ingredients they needed. In any event, while making the rounds with your new list, be sure to record the price of each item, to better help you streamline and edit the list according to your budget.

So now that you’ve got a kitchen full of ingredients and a freezer full of chicken, what’s next?

Before we get into food preparation, there are some logistical issues that deserve attention. The prospect of eating like a professional bodybuilder can present some challenges, not the least of which is food storage, both before and after cooking. Most of us aren’t able to cart around a refrigerator all day, and the vast majorities of us hold full time jobs and have lives outside of the gym; because of this, Tupperware is our friend. Invest in good quality, medium to large size Tupperware containers, preferably several identical bins for precooked and ready to serve meals to be stored and transported in, and eaten out of; this will simplify some of those logistical issues, reduce the amount of dishes to clean and make portable meals much easier to handle.

Before going to all this trouble, be sure you can accommodate your meal containers in your working situation. No one would recommend eating a chicken and rice lunch that has sat unrefrigerated in open sun for half a day, while it may not pose any kind of health risk (if prepared properly), at the very least it will be less than tasty. If necessary, invest in a medium to large cooler or cooler bag and/or make arrangements to leave meals in a refrigerator at the office, (though try to be courteous to others at your workplace, don’t fill the entire fridge with your food, leaving no room for anyone else!)

The most time consuming and potentially disruptive part of meal planning is the actual preparation and cooking of the food. To our great dismay, most of us don’t have access to gourmet chef’s and professional kitchens to do our bidding as demanded, if you do, feel free to skip ahead a few paragraphs. For the rest of us, we’re faced with the prospect of a mountain of dirty cookware, food and ingredients spread out all over the kitchen and a whole lot of food to be dealt with.

The most efficient cooking schedule would be to cook / prepare and store your daily meals each night, getting everything ready for the next day before bed, though some may argue. It would be possible to prepare your meals for the entire week on the weekend or off day, though you would then be faced with the problem of storing meals for the entire week. Either way the process would be the same.

Begin by preparing and cooking your meats, as often they will require more cooking time than the other elements of your meals. Organize your kitchen work space so that you can quickly find and deal with each ingredient, remembering to wash all surfaces that your raw chicken comes into contact with (including your hands), to avoid salmonella contamination. Take the time at this stage to slice, dish out and completely serve each meal into your Tupperware containers to simplify the process later, so that all you’ll need to do is open and eat. It’s a good idea to mark a meal number and date on your containers with a piece of masking tape and a marker, it might also be wise to mark your name on the container, to avoid anyone else eating your scrumptious meal by accident.

Missing meals in your plan is not the end of the world, it will have an effect on your energy level and protein intake, though negligible, but the psychological affect can be a problem. If you have organized your diet and meal plan to be unaccommodating toward real life, you are setting yourself up to fail. Even the most strict and steadfast bodybuilder does not live in a vacuum, life still happens around and to them, and failing to account for this will quickly become a problem.

Quite often, missing a meal or replacing a meal with something less than conducive to your plan, can leave you feeling guilty and if unavoidable on a regular basis, can become an excuse to forget the plan altogether. Be aware from the very beginning that there will be missed meals, there will be times when you stray from the diet and there will be situations that require restraint; try to avoid using the word “cheat”, as that type of language will bear excuses on it’s back. If you remain realistic about your dedication to a bodybuilding lifestyle, you will be better armed to deal with distractions, changes and temptations.

Planning your meals, from purchase to consumption, is the most effective way to simplify your daily routine, and routine is the key to a successful bodybuilding career (whether professional or casual). Get yourself into some good habits and you will continue to succeed; and planning will help you to not only avoid those bad habits, but will allow you to indentify and fix the ones you miss.

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Why Food Turns into Body Fat

food turns into body fat

Food is a necessity. The body uses it for energy, for repair, and for building new structures. Food can be as powerful as a drug when it comes to building lean muscle mass. Lack of food can lead to a catabolic state in the body. Starvation leads to the body eating itself and the first thing to go is the lean, protein rich tissue. So, if food is this important and a necessity, why does it turn into body fat?

First, it is important to understand that body fat actually has a purpose. It began back in prehistoric times. The body needed a way to store energy in between feedings, that might not come for a while. The body fat stores afford that opportunity. A lot of energy can be stored in the fat stores. This is insurance for those times of starvation.

Our bodies are still programmed for this survival mechanism and even though food is plentiful the body will still protect against possible starvation. This is the mechanism that leads to fat storage. This is why calorie restriction diets are often unsuccessful in the long run. The body senses starvation and slows the metabolism to survive, then shuffles the calories consumed to fat stores for future needs.

Every day the body burns a certain number of calories just to maintain normal functions within the body. This is the basal metabolic rate. Then, any additional activity increases the amount of calories needed to support and maintain the body. The body expects this amount of energy to be consumed throughout the day. Any deficit in the caloric intake results in the body using its stores of energy. If there are no energy stores, or if the deficit is significant enough to trigger the survival response, the body will attack the lean tissue for energy. This results in a reduction of muscle and bone mass.

Any calories in excess of the daily needs get stored in fat stores for those future lean times. After an extended period of low calories the body slows the normal processes in the body to reduce the caloric needs. This means the body can survive on fewer calories without turning on itself. Then, when the food becomes plentiful again, the priority becomes making sure the body has adequate energy stores for future periods of starvation.

Different nutrients are stored at different rates due to chemical and hormonal differences. Fat taken in through the diet is chemically closest to the make-up of body fat, however, it is also a great source of energy, especially in the long term. Energy is released each time it is broken down to a smaller unit. Then the final products of fat metabolism can be converted to glucose for energy use. The body prefers this energy source, due to its large quantity, but excess will easily be converted to body fat. Carbohydrates, especially simple carbohydrates, trigger the release of insulin which opens up receptors on fat and muscle stores to receive the calories. This makes the storage of excess carbohydrates (and any other nutrients eaten with them) in fat stores easy. Protein is the farthest from fat, chemically. It is also used for repair of many structures in the body and to produce hormones and other messengers. It is the last nutrient used for energy and the last to be stored, but in excess any nutrient can be stored for future energy use.

Individuals trying to lose body fat are fighting millions of years of genetic coding. The survival mechanism keeps the body from shedding body fat too quickly. The energy from food is stored there for future needs. Any excess calories, beyond regular daily needs, are shuffled to the fat stores for this reason. The body is an amazing machine with survival as the main program.

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Simple Steps For Healthy Eating


Instead of giving you a complicated menu that takes forward planning to follow, we've come up with an easy-to-use meal generator that lets you eat foods you actually like while still staying healthy. We've provided a range of foods to choose from: for each meal you eat pick two or three, making sure you include at least one source of protein and one piece of fruit or vegetables with each meal or snack. We've also highlighted foods you should avoid, which may not always be the ones you expect Eat little and often because six small meals spread throughout the day is better for fat loss than a couple of huge ones. Don’t worry about counting calories or grams of macronutrients. This isn't a diet -it's just a better way to think about eating.

Focus on protein
Protein will make you feel fuller for longer, so you'll be less tempted by snacks, and it'll also provide the nutrients needed to prepare damaged muscles. Protein actually takes the body more calories to digest than carbs, so it'll give your system a helpful fat-burning nudge.

Don't avoid fat
Ditch the idea that eating fat makes you fat- it simply isn't true. You need plenty of healthy monounsaturated fats, the kind you'll find in avocados and most nuts - in your diet. Saturated fats aren't as good for you but there's no need to avoid them entirely. The ones to skip are trans fats-but you'll only find these in processed foods, which the meal generator avoids.

Go heavy on veg
Feel free to pile your plate high with green vegetables such as broccoli, spinach or leafy greens-it's almost impossible to eat too many and they're full of important nutrients. Health

What to Eat: Before, During and After Training


Before training
Cardio
To get the most out of the session, your fuel tank needs to be fully stocked. If you've eaten a main meal within three hours of starting to train you're likely to have enough energy. If not, have a simple high-carb snack such as a bagel with cream cheese or a muffin within one hour of the start of the session and that should see you through.
Weights
You need some carbs if you are to have the energy to lift weights, but you also need some protein - especially sources containing the amino acid leucine, such as lentils or beef - in your system because this will help prevent too much muscle breakdown and mean your body can start repairing damaged tissue straight away. A good example would be wholegrain toast with cottage cheese about an hour before the session.

During training
Cardio
If the session is shorter than an hour all you need to do is take on water to stay hydrated. If you train for longer then begin to consume some simple carbs in the form of energy gels or drinks, but only if you have tried them before - you don't want to upset your stomach.
Weights
All you need is water to keep you hydrated. A carb and protein shake towards the end of the session may help promote muscle repair and growth, but you won't need this if you can have a balanced meal soon after your shower.

After training
Cardio and weights
As soon as you have finished training you need to take on some carbs and protein, typically in a ratio of four to one. After a hard session your muscles' energy stores are depleted: the carbs will replenish them while the protein will help rebuild the muscles to make them stronger ahead of the next session. Because your muscles are like a sponge after training, the sooner you can eat, the more of the nutrition they will soak up.
Bodybuilder regime

Fibers: Another Element of Strength in Your Food


Fiber is important for bodybuilders and athletes mainly because it assists in adding bulk to ones diet. It is a known fact that fruits and vegetables are valuable in providing fiber. Fiber represents that portion of the food which is not digested but helps the intestines to move the waste along. A certain amount of fiber is necessary in the diet of every human being.

Constipation is many times caused by lack of sufficient fiber and you have to make sure that your diet is varied enough to provide the needed dietary fiber for the intestinal wastes. Therefore, unless your doctor finds extra fiber to be necessary in your case, don’t go out of your way it is not required to increase greatly the quantity of fiber in your diet.

In this case take care not to overeat or stuff yourself with too much fruit pulp or bran. Remember, moderation is all the things, including your diet is essential for a man’s health. Bran and other foods like raw fruits, coarse vegetables containing a great deal of fiber and it may clog the intestines or even cause irritation and abnormal contractions or spasms of the intestinal musculature. It is appropriate to find out the most healthful diet for your particular type of digestive system and use it according to your own experience.
Fibers

There are two types of fibers: The first type is soluble fiber. It feeds intestinal bacteria, which then convert it to short chain fatty acids. These than have very positive effects on the body such as inhibiting the growth of yeast and disease causing bacteria and help decreasing the risk of cancer of the large intestine. This kind of fibers also help lower blood cholesterol levels by reducing the amount of cholesterol produced by the liver This type of fiber dissolves in water and forms a gel like substance and helps to regulate blood sugar levels. The second type is insoluble fiber. This type does not dissolve in water, but instead acts on intestinal toxins and plays an crucial role in the prevention of colon and breast cancer.

Weight Loss: Typical Approach To Calorie Restriction


A typical approach to weight loss would be to recommend some fixed calorie level to everyone, although usually men and women are given different recommendations (i.e. 1200 and 1500-1800 cal/day for men and women respectively).

However that maintenance calorie requirements depends on both activity level and bodyweight. Telling men (whether he’s highly active and weighs 150 lbs or inactive and weighs 400 lbs) that they should eat the same number of calories for weight loss is either ignorance or just laziness or may be both.

Another typical approach would be to recommend that everyone reduce their daily caloric intake by anywhere from 500-1000 calories per day, depending on whether they want a 1 or 2 pound weight loss per week. That is, as the math and logic go, since one pound of fat contains 3,500 calories, if you eat 500 calories/day less, you will lose one pound of fat per week; 1000 calories per day less and you will lose two.

Calories

But again, the issue has to do with bodyweight, activity and maintenance calorie intakes. If a light female, who may have a maintenance requirement of about 1700 calories/day reduces her food intake by 500 calories, she’s at 1200. If she reduces her total food intake by 1000, he’s at 700 cal/day. This is not a lot of food. By the same token, a large male with a maintenance intake of 3500 calories is still at a rather hefty 3000 cal/day with a 500 cal/day reduction, and 2500 cal/day if he reduces 1000 calories. Basically, a flat daily caloric reduction doesn’t take into account the variance in estimated intake: lighter individuals end up taking a much larger drop (as a percentage of their maintenance) than heavier individuals.

Foods That Burn Fat!

We present to you a list of products that are efficient in burning the fat in your body!

1 Oatmeal

Fat Burning

2 Yams (and Sweet Potatoes)

Fat Burning

3 Potatoes (White or Red)

Fat Burning

4 Brown Rice

Fat Burning

5 100% Whole Wheat and Whole Grain Products

Fat Burning

6 Green Fibrous Vegetables: Broccoli, green beans, Asparagus, Lettuce, etc.

Fat Burning

7 Fresh Fruits

Fat Burning

8 Skim Milk & Nonfat Farm Products

Fat Burning

9 Chicken Breast (and Turkey Breast)

Fat Burning

10 Egg Whites

Fat Burning

11 Fish and Shellfish

Fat Burning

12 Lean Red Meat

Fat Burning

Eat At The Right Time


When you're training hard you want to eat about an hour or two before your workouts and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A post-workout snack might be a bagel with salmon and cream cheese, or a tuna and pasta salad.

Eating Regime
For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your glycogen levels topped up and prevent your body from breaking down and using the proteins that you need for muscle building.
 
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