Bodybuilding diet excel spreadsheet 101,supplements that help increase testosterone bodybuilding,pre workout routine home,supplements to lower blood pressure and cholesterol - Step 3

28.11.2014, admin  
Category: Muscle Gainer Supplements

Note: one gram of carbohydrates, proteins, fat, and alcohol contain 4, 4, 9, and 7 calories, respectively. Carbohydrates (carbs) are the best source of energy for bodybuilders as they are easily converted into glycogen, the main form of stored energy in the muscles. Creatine naturally occurs in the muscles where it plays an important role in the energy supply during exercise. I don't believe it is possible to be a successful true natural bodybuilder if you are addicted to any of these drugs, especially nicotine (tobacco). Protein shakes are the simplest, least expensive, and most effective way to turn your normal healthy diet into an effective bodybuilding diet.
For those who are lactose intolerant I recommend to use egg protein powder and soy milk, juice or plain water to prepare your protein shakes.
Let me also present how I make my favorite whole meal shakes that are rich in high quality proteins and carbohydrates, high in fiber, low in fat, full of all necessary vitamins and minerals, and free of chemical additives. After blending for 30 seconds you get a delicious shake of 700 calories containing 100 gram carbs, 70 gram protein, a few grams of fat, and 750 mL water. If you want an extra thick shake that digests more slowly and kills the hunger for a longer time, you can add a small amount (<1 g) of xanthan gum or guar gum.
Scientific studies have demonstrated that during the first 2 hours after a workout your body is able to recover its lost glycogen and muscle protein very fast and efficiently if the necessary nutrients are available in the blood. Also take a look at my concrete example of a good bodybuilding diet plan and the TNBB diet plan excel spreadsheet which you can use to build your own diet plan. Her attractive features, confident smile and radiant eyes are assets to say the least, but it is her drive to excel that sets her apart from others.
Bobbie's gifts became apparent at an early age, where she qualified for her state track & field championships at the age of eleven.
With her first place title in hand, Bobbie already had a new goal, the INBA Natural Universe.
Bobbie met her husband, Saul Kolb, while working in the emergency room of a local hospital. Bobbies first exposure to bodybuilding and fitness was at a competition with a friend who had gotten involved.
Though others urged Bobbie to compete, she was already ahead of them and didn't need their prodding, she was hooked. Two months into her new training program, Bonnie discovered that she was training for two.
Basically a good bodybuilding diet equals a normal healthy diet plus three big protein shakes per day. Bodybuilders who use anabolic steroids usually consume much more calories, even up to twice as many calories.


Below I provide some of my personal opinions on the main nutrients, and I say something about their relevance in a bodybuilding diet. Eat at least 1 gram of animal protein for each pound of your body weight (1 kg = 2.205 lbs).
Don't eat too much fructose (fruit sugar) containing carbs such as sucrose (table sugar) and HFCS (high-fructose corn syrup) as they more easily get converted into fat, and opt for carbs with a low to medium glycemic index whenever possible to ensure a gradual release of glucose into the bloodstream.
While your body is able to make creatine itself, also your diet is an important source of creatine for your body.
However, if you follow a normal healthy diet, especially if you regularly include some grains, nuts, fresh fruit and vegetables, you will have plenty of all vitamins and minerals. There also exist protein powders that are very low in lactose, very interesting for lactose intolerant people who have difficulties digesting lactose (milk sugar). In the mean time I have tried many brands and kinds of protein powder, and I find all of them equally effective. Note that orange juice, apple juice, pineapple juice and grape juice contain 47, 46, 53 and 60 calories per 100 g, respectively.
It is also possible to add extra flavor by means of commercially available calorie free flavoring drops. A total of about 500 gram of glycogen is normally stored in your muscles and another 100 gram in your liver. Although there is no substantial evidence that a fast post-workout recovery results in increased long term muscle gain, it has become popular among bodybuilders to consume a fast digesting nutrient-rich meal shortly after each workout. This releases a total of about 90 gram of carbohydrates and 50 gram of amino acids into your bloodstream during the next 2 to 3 hours. With cheerleading, track, soccer, softball and dance all commanding her attention, it was a wonder that she had any time for studies. For this level of competition, Bobbie decided to focus her preparations to compete in the Fitness Model category only. Bobbie tailored her workouts to accommodate her pregnancy, and daughter Riley a few months later. The really big enhanced bodybuilders often eat between 6000 and 8000 calories per day without gaining any body fat. Good sources of carbs are vegetables, fresh fruit, milk, pasta, rice, bread, crisp bread, potatoes, and cereals such as oats, wheat, corn and barley. Good sources of fat are fat fish, nuts, seeds, and vegetable oils such as flaxseed oil (rich in omega-3 fatty acids that may reduce the risk of coronary heart disease), olive oil (rich in monounsaturated fatty acids that may reduce the risk of coronary heart disease), sunflower oil (rich in vitamin E which is a strong antioxidant that prevents the cell-damaging effects of free radicals) or coconut oil (composed mainly of medium-chain triglycerides, which may not carry the same health risks as other saturated fats).
Extra vitamins or minerals will certainly not stimulate muscle growth or body fat reduction.
Blend about 60 grams of milk protein powder (= about 50 grams of pure protein) with 0.5 liter of non-fat milk.


During an intense bodybuilding workout your body consumes about 100 gram of glycogen, depending on the duration and intensity of your workout. The glucose and the fructose from the fruit juices serve the glycogen synthesis in the muscles and liver, respectively.
Yet at the age of 16 Bobbie graduated from high school and was on her way to junior college. The well toned, poised confidence of these athletes on stage is deceptive, making the event appear to be less rigorous than it is. For those of you who didn't learn at school how a normal healthy diet looks like, I recommend you to do some research on the internet. The number of calories that you burn during a typical day (= daily caloric need) depends on your gender, age, body weight, lean body mass, length and physical activity. A high daily intake of protein is an absolute requirement to make muscle growth possible, and protein is excellent in reducing the hunger feeling during a low calorie diet. Creatine is a natural nutrient mainly present in poultry, meat and fish at about 3 to 7 g per kg.
Each protein shake will then contain about 66 grams of high quality protein, 25 grams of lactose (which is a very good carbohydrate with a low glycemic index), a few grams of fat, and a total of about 375 calories. Also some muscle proteins are broken down during your workout and their amino acids (mainly the BCAA's) are used as fuel. You can try out my calculator to estimate your daily caloric need or a more advanced formula on the internet. Unless your workouts take longer than 1 hour, there is no real need to drink or eat during your workouts.
As a bodybuilder, you need to eat 3 to 5 grams of creatine per day for optimal performance.
This is a highly competitive event that requires months of preparation, unyielding focus, and attention to detail. If you want to build muscle mass, your calorie intake should be equal to or a few hundred calories higher than your daily caloric need. Since most of us don't eat big amounts of poultry, meat and fish, and since part of the creatine is broken down by heat during the cooking process, supplementation of creatine may be worth considering. If you want to lose body fat your calorie intake should be a few hundred calories lower than your daily caloric need.
Bobbies accomplishment is even more impressive when considering that she had given birth not long before.



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