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Recent Bodybuilding Articles
Showing posts with label dietary regime. Show all posts
Showing posts with label dietary regime. Show all posts

Healthy Recepies For Female Athletes (Part 3)


LUNCH:

Cauliflower and Goat’s Cheese Puree (Faux Mashed Potatoes)

Cheese Puree
Amount of calories: 75 calories per serving

Contains:
1⁄2 large head cauliflower, cored and cut into 1-inch pieces salt to taste
2 tablespoons fat-free whipping cream
2 tablespoons unsalted butter
2 tablespoons freshly grated reduced-fat Parmesan cheese
2 tablespoons reduced-fat goat’s cheese

Method of Preparation
Cook the cauliflower over medium heat in a large pot of lightly salted water until completely tender, 20–30 minutes. Drain the cauliflower into a colander. With a bowl or small plate, press on the cauliflower to remove all the water. Toss the cauliflower and continue pressing. This step is very important to the texture of the dish. Transfer the cauliflower to a food processor. Add the whipping cream and puree until completely smooth. If you like a chunkier texture, mash by hand, adding the cream after the cauliflower is mashed. Return to the pot, heat on low heat, and stir constantly. Add the butter, Parmesan, and goat’s cheese. Stir until blended and season with salt if necessary.

Health Tips: How To Use Oils

Oils
Olive Oil (best used for dressings and sautéing)
Rich in heart-healthy monounsaturated fats, extra virgin olive oil comes from the first pressing of the olive and is processed without chemicals so is the highest-quality olive oil. Studies show it can protect the heart and reduce the risk of heart disease when eaten instead of saturated fats, such as butter. Extra virgin oil bums when heated above 350 F (177 C) so don't use it for high temperature frying.

Rice Bran Oil (best used for frying)
This oil from the germ and inner husk of rice has a very high smoke point of 490'F (254 C) and a mild, nutty flavor, which makes it a good choice for stir-fries and other frying. Rich in vitamin E and essential fatty acids, it's 47 per cent monounsaturated fat, 33 per cent polyunsaturated, and 20 per cent saturated.

Rapeseed Oil (best used for roasting, frying and baking)
With half the saturated fat of olive oil and high in monounsaturated fatty acids, cold-pressed rapeseed oil is rich in omega 3, 6 and 9 fatty acids, has a slightly grassy flavor, and is a good choice if you're watching your cholesterol. It has a high smoke point-490 F-so is a good choice for roasting and frying. Use it as a butter replacement in mashed potato and even in crumbles.

Sesame Oil (best used for Asian dishes, dressings)
Rich in polyunsaturated fatty acids (PUFA), vitamin E and natural antioxidants, this flavorsome oil is widely used in Asia, not only for cooking but also for beauty and massage treatments. Light sesame oil has a high smoke point, making it suitable for frying; dark sesame oil from the roasted seeds is better for quick cooking at lower heats. Studies have shown its high PUFA content means it may help lower blood pressure.

Flaxseed Oil (best used for dressings, dips)
Rich in good PUFAs, flaxseed, also called linseed oil, is an excellent plant source of the omega-3 fatty acid alpha linolenic acid, so it is a good choice for those who don't eat fish. Store the oil in a dark bottle in the fridge; exposure to light causes it to lose some of its fatty acids. It also suffers when heated, so drizzle on your morning porridge or muesli, salads and cooked meals.

Pumpkin Seed Oil (best used for dressings, dips)
This dark-green oil, rich in polyunsaturated fatty acids, has anti-inflammatory properties and is even said to help reduce cholesterol levels and ease IBS symptoms. Heating destroys its essential fatty acids, so use this tasty oil for dips and dressings.

Sunflower Oil (best used for cooking, dressings)
Several types of sunflower oil are available. High in PUFAs at 66 per cent, linoleic sunflower oil has a mild taste and a high smoke point, at 475'F, so is widely used for cooking. However, studies show polyunsaturated oils can become toxic at high temperatures, so limit your use of high-PUFA oils in cooking

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.

An Example Of Simple Diet For Male Bodybuilders!


Sample menu for the day for the beginner bodybuilder should be as follows.

The first meal (7:00) 1 cup of oatmeal in the water 1 cup egg cocktail

The second meal (9:00) Instead of eating it is more useful to take Prolab which is a complex for muscle mass mixed with water or a protein powder (about 40 g of protein) mixed with 40 grams of carbohydrates with mashed rice, cereal or oatmeal , plus one spoon of flaxseed oil.

Lunch (12:00) 1 cup of brown rice or medium-sized baked potato or a bowl of oatmeal 2 cups green beans, broccoli or any other desired vegetable, plus a portion of chicken, turkey, or lean fish

Healthy Diet/>

Lunch (15:00) The menu is the same as for the second meal

Dinner (18:00) 1 cup brown rice, or medium sized baked potato or a bowl of oatmeal 2 cups green beans, broccoli or any other desired vegetable or a portion of chicken, turkey, or lean fish

The second dinner (20:00) bodybuilders can use the same menu as for the second meal.

This is just an example of a useful and effective diet for male bodybuilders, especially beginners in order to maintain efficiently their physical condition.

Sleep well – Stay Strong!


The statistics shows that nowadays 65% of people do not get the required amount of sleep. If you want to look good, you should monitor your sleep. Lack of sleep affects your performance and can cause many problems. For people who are involved in bodybuilding process, it is especially important because it can affect the growth of muscle mass.

Doctors recommend sleeping 8 hours a day, but you must ensure that your sleep process was healthy as well. There are opinions that the sound of an alarm clock waking you up is harmful, due to the fact that it violates your internal rhythms of sleep.

Healthy Sleep
In order to get up on your own, you must develop your own sleeping regime. You must pursue different experiments; for example, go to bed earlier than usual. Do not watch TV before bedtime, because it stretches the optic nerve, and in consequence it disturbs the cerebral cortex. Three hours before sleep you need to complete any physical activity, especially exercising.

If you are going to sleep, but you cannot fall asleep, you can read a book or a magazine in order to relax. And in any case, do not drink alcohol; it is very negative for the entire body. Try to keep your sleep healthy without using sleeping pills. Take care of your sleeping process as you take care of your dietary regime or workout regime. The sleep is as important for an athlete as any other activities.
 
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