Ultimate Bodybuilding Nutrition Tips For Maximum Success!

Bodybuilders often go to extremes with everything they do. They obsess over measuring grams of protein, inches on their arm, or number of pounds they can move in a given exercise. When it comes to nutritional breakdowns, they often go to extremes as well. When it's time to gain muscle, they often eat all the protein they can find...

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Bodybuilding Nutrition Tips On Gaining Maximum Muscle

From: Dane Fletcher
By: Dave Draper

In order to gain solid muscle weight bodybuilders need more food, more often.

Don't gorge yourself, but be prepared to eat and train hard. Protein from red meat, poultry and fish build muscle most effectively. Milk by the quarts, containers of cottage cheese and lots of eggs will add significantly to your muscle bulk and power building.

Whole grain breads, cereals and muffins work well for carbohydrate and fiber intake, while potatoes, rice and pasta are the most stable and popular sources of carbs. They burn clean, and with intense bodybuilding training they're not likely to store as bodyfat. Bring on the vegetables of your choice, variety here is good.

Complex carbs, fiber abundant, vitamins, minerals and exotic micro nutrients lurk in these foods.

Between meals shakes of Bomber Blend protein, plus peanut butter and bananas are convenient and powerful ways to add to your positive calorie count.

Plan your menu daily. You'll need to eat often, upwards of 6 meals per day. Don't overload your system, we can expect to absorb about 35 grams of muscle building protein at a sitting. For serious weight gain commit to these principles.

1. Remember, lots of water, lots of calories.

2. Keep a training log. Record your meals, training program and poundages.

3. Only with heavy training will your heavy eating be productive. Add squats and deadlifts to your workouts.

4. Never allow your nutrition to falter, even for a few hours. Keep extra food, protein drinks and bodybuilding supplements at work, in your gym bag and in your car. We're on a mission.

5. Use bodybuilding supplements. Review the specific bodybuilding supplement section for information on the elite bodybuilding nutrients. For advanced training and elite performance, creatine, BCAAs and glutamine do work. Big time.

6. Perform cardiovascular exercise. Don't neglect your aerobic work. 20 minutes, 4 times a week will keep you from getting sluggish, increase you blood volume, raise your fat burning metabolism and maintain maximum endurance for training on the gym floor.

7. Don't contemplate your navel — to get big and muscular you'll need to carry bulk. Bulk's fun. Your back, shoulders and arms spread out, tugging on the seams of your shirt. (This is mostly a "guy thing"...huge, bull, monster, etc.) With the size comes power. Power enabling to train heavier and harder and meaner.

This training formula plus big eating equals big core muscle. So ignore cuts and a trim waistline. Focus on the mass, muscle separation and balance. There's a season for everything. There'll be a time for muscularizing and getting ripped later.

I have a life, thank you. Listed below is an outline of my daily menu. It is designed to service my needs: aggressive weight training to maintain or gain muscle mass through my perception of the off season (October-April). I'm a 57 year old male WAMP [white American married person], 6', 225 pounds, BF 7-8 %: weight lifting 5 days @ 120+ minutes per workout (refer to my all-time favorite bodybuilding routine). AO [actively occupied], MNS [me no slouch].

Meal proportions may vary to control target accuracy. Sources of protein, fats and carbs vary only slightly. I am well fed and denied of nothing. Cheat days are defined by my eating a bran muffin or an MRB (meal replacement bar).

Fact is, I enjoy the order and rigid-ness of my diet—brings me peace. No regimen, I feel sloppy and careless, guessing and out of control.

Discipline to me is as flight to an eagle; a prize to the champion before the race has begun, a dark toned and heavily textured straight line through the wilds and across the peaks and dunes. Discipline... it's yours if you want it or need it.

Dave Draper's Weight Gain Menu

Morning supplements:
Super Spectrim aminos, Super Spectrim vitamin/minerals, Vitamin C, Anabol Natural creatine, Body Ammo Joint Connection (MSM, glucosamine), EFA oil

Meal 1
Pre-workout - Bomber Blend Protein drink (2 scoops Bomber Blend, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter, tsp Anabol Naturals L-Glutamine powder)

780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat. 1 piece of toast (whole wheat), 70 calories-breakdown, 2 g protein, 13 g carbs, 1 g fat

Meal 1 total: 850 calories - 75 g protein, 69 g carbs, 31 g fat

6 caps Ageless Growth Formula and pre-workout Drink Ripped Force drink, 90 calories-breakdown, 0 g protein, 23 g carbs, 0 g fat

Meal 2
Post workout - Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat
Microwaved red potato (2), 290 calories, 6 g protein, 68 g carbs, 0 g fat

Meal 2 total: 869 calories, 72 g protein, 68 g carbs, 35 g fat

Meal 3
Bomber Blend Protein drink (2 scoops Bomber Blend, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter) 780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat

Meal 3 total: 780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat

Meal 4
Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat Microwaved red potato (2), 290 calories, 6 g protein, 68 g carbs, 0 g fat

Meal 4 total: 869 calories, 72g protein, 68 g carbs, 35 g fat

Late-afternoon snack
Beef jerky, 162 calories, 13 g protein, 4 g carbs, 10 g fat

Late-afternoon snack total: 162 calories, 13 g protein, 4 g carbs, 10 g fat

Meal 5
Low fat milk, 137 calories, 10 g protein, 14 g carbs, 5 g fat
Turkey breast meat, 188 calories, 38 g protein, 0 g carbs, 2 g fat
Pasta, 6oz, 222 calories, 9 g protein, 39 g carbs, 3 g fat
Vegetable, 20 calories, 1 g protein, 3 g carbs, 0 g fat
Cut vegetable salad, 50 calories, 3 g protein, 14 g carbs, 0 g fat

Meal 5 total: 617 calories, 61 g protein, 70 g carbs, 10 g fat

Meal 6
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat

Meal 6 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat

Evening supplements:
Super Spectrim aminos, Super Spectrim vitamin/minerals, Vitamin C, Anabol Natural creatine, MSM, glucosamine, tablespoon Metamucil fiber, EFA oil

Meal 7
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat

Meal 7 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat

Total consumption for an average day:
4,520 calories, 426 g protein, 434 g carbs, 119 g fat.

Approximate average daily nutrient percentages:
38% protein, 38% carbs, 24% fat.

A review of this menu may cause you to gag or give some of you the shivers. Others may ask, "where's the pork?" Good question. I get to it eventually: lamb and buffalo, as well. How I alter the above eating plan to achieve changes in body weight, muscularity and other training goals can be addressed another time. It's interesting to note that this same outline could have been written 30 years ago, in 1980 or 1990. Nothing has changed, folks. Me? I'm just older and leaner and bear a few more dings. Of course, for all of this I thank God.
source: bodybuilding.about.com

About Dane Fletcher
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

About Dave Draper
Dave Draper is a bodybuilding author and fitness expert with over four decades of practical experience. He holds the prestigious bodybuilding titles of Mr. America, Mr. World and Mr. Universe, in addition to being part of the Bodybuilding Hall of Fame. Dave writes a weekly e-mail newsletter which can be found at www.davedraper.com and is also a frequent contributor to Muscle and Fitness, as well as many other publications in the fitness industry. Dave has also authored a book on bodybuilding called Brother Iron, Sister Steel, and a book on weight loss called Your Body Revival: Weight Loss Straight Talk.


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Total Body Workout Tips and Body Building Nutrition Secrets

A body total workout and a bodybuilding diet is a part of every bodybuilder’s regimen. Below is a list of some of the biggest mistakes a bodybuilding dieter can make.

The purpose in sharing this is not to scare or worse, make fun of you and your woes in bodybuilding diet.

The ultimate goal with a body total workout is to show you the best way to correct these mistakes and hence, maximize the potential for success in your bodybuilding diet.

Here are 3 important aspects to remember with your bodybuilding diet and routine.

1. Every bodybuilding dieter has a flaw but the worst is definitely impatience. There is no instant formula for a successful bodybuilding diet. It takes time for a bodybuilding diet program to work and a lot of bodybuilding dieters make the mistake of jumping from one diet to another simply because they are too impatient to stay with one program for longer than a week.

2. Not tracking your calorie-intake. Irregular eating. Haphazard and sporadic eating is something every bodybuilding dieter should avoid. Whether you are adapting a three-meals-a-day bodybuilding diet plan or doing it five times a day, staying consistent is the answer to losing fat leaning up your body mass.

3. Supplements work like magic. In proper bodybuilding diet, this is called wishful thinking. Remember that supplements can only do so much in a bodybuilding diet.

Remember to get the best bodybuilding shape you need to keep a few bodybuilding fitness pointers in mind.

With a body total workout the first logical step to take for any bodybuilding fitness beginner is goal-setting. A high percentage of bodybuilding fitness programs are successful mainly because its participants are looking to improve themselves.

You can also keep a bodybuilding fitness logbook to record your progress and the goals you have set and achieved during the program. A simple record-keeping can make a whole lot of difference for a bodybuilding success.

Below are a few more bodybuilding fitness tips to get you going in the proper direction.

To ensure success in your bodybuilding fitness plan, make a commitment to yourself and make the effort to change your habits.

Building muscles, loosing fat, reshaping your body, and learning how you respond to diets and supplements takes time. As a matter of fact, the best bodybuilding fitness plans continue on indefinitely.

Remember to change your diet. To get the best results out of your bodybuilding fitness plan, you would have to eat three meals a day. Increase your protein intake for better muscle growth and development. Limit your salt intake.

Sleep. In bodybuilding fitness, you strain your body to the limit and your best weapon to prevent it from breaking under the tension is sleep. Never ever forget your goal in taking up bodybuilding fitness in the first place with a body total workout.

In just 15 minutes a day, you can get super fit, super fast and turn your body into a portable gym. No equipment, weights or traveling to a gym is necessary for outrageous energy, fat burning, speed and fitness. Discover the lightning speed fitness training programs.
source: http://www.articlespad.com/

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Nutrition and Workout Strategies

I've came across some info that could be vital to you in achieving maximum gains, get totally shredded and have an awesome workout in the gym, every time! What you're about to read is some special tips and workout strategies that will make you into a ripped, shredded powerhouse. I'm also going to let you know how to build muscle by manipulating hormones.

Heavy lifting and high-intensity workouts raise testosterone, growth hormone and IGF-1 but cortisol goes along with them during intense exercise. This applies to sprints and other high-intensity programs as well as weights. Planning your nutrition is likely to be helpful but for training programs I can’t do better than to quote the review by Kramer and Ratamess in Sports Med. 2005 when it comes to suggesting a strategy in the gym.

Protein.
Now I don’t agree with the guys or gals who want to eat 40 percent protein in their diets. It’s way beyond what is scientifically proven to be required, expensive, not necessary and may even be unsafe in the long term.

However, heavy weight trainers can probably justify extra protein up to about 1 gram/pound bodyweight. Don’t make it all beef dripping with fat though. Get plenty of white meat, dairy protein and soy as well for healthy eating. Get some advice if you even think you have dysfunctional kidneys. Just for the record, 4 ounces or 100 grams of lean grilled chicken breast or beef has about 30 grams of protein.

Creatine and zinc are potentially important components of an anabolic diet. Creatine builds bulk and re-supplies the phosphocreatine energy system which is important for those fast heavy lifts and zinc is necessary for testosterone production. Meat protein is a good source of both of these elements. Vegetarian bodybuilders may need to ensure sufficient intake.

Testosterone, Growth Hormone, Insulin
Several hormones play a critical role in exercise in general and strength training in particular. Testosterone, growth hormone and insulin-like growth factor (IGF-1) provide strength and muscle growth stimulus; cortisol, epinephrine and norepinephrine and glucagon control access to fat and glucose fuels by manipulating the release of stored fuel when needed in addition to other important functions; and insulin provides the storage impetus for the fuels derived from the food we eat. Getting these hormones to work so that you can maximize muscle and strength is one of the secrets of natural weight training. In this article I’ll concentrate on how you can get the most from the muscle building hormones we all share.

Testosterone
Testosterone is for the most part a male hormone produced by the testicles, although a smaller amount is produced by the adrenal glands.

This hormone is responsible for the development of male physical characteristics, muscle mass, strength, fat distribution and sexual drive. Smaller amounts of testosterone are also produced by women in the ovaries and the adrenal glands. Testosterone production is stimulated by hormones such as leuteinizing hormone further up the chain starting at the hypothalamus in the brain.

To be more definitive, testosterone is an androgenic, anabolic, steroid hormone. ‘Androgenic’ means pertaining to male characteristics and ‘anabolic’ means building up or synthesizing body tissue. ‘Catabolic’ means breaking down tissue. Another important hormone, cortisol, is a catabolic hormone. A ‘steroid’ in broadest terms is a class of similarly structured chemicals produced by the body.

Testosterone is the number one hormone for bodybuilding and weight training, especially for the development of strength and muscle although this is not always the primary goal of weight training.

Growth Hormone and IGF-1
Human growth hormone is produced by the pituitary gland and stimulates the liver to produce IGF-1 which is ultimately responsible for the growth promoting and anabolic effects of growth hormone. Like testosterone, this production declines as we age and is probably responsible for at least some of the decline in muscle mass seen in older people. These hormones seem to have an inverse relation to body fat : the less you produce the more body fat you accumulate. . . so there’s the first call to action.

Enhancing growth hormone and IGF-1 delivery may be possible with nutritional and exercise manipulations. GH and IGF-1, testosterone and cortisol are all increased with intensity of weight training and high-intensity sprint cycling or running.

Insulin
Insulin is the storage hormone. The pancreas produces insulin in response to food. When you consume food, enzymes break it down into constituent glucose, fatty acids and amino acids, vitamins and minerals. Insulin responds to carbohydrate and protein by storing glucose in muscle and liver, fat in fat cells and by the utilizing amino acids from food protein in body building and repair. It’s incorrect to think of insulin as only responding to carbohydrate foods because some protein foods such as fish and beef elicit a very strong insulin response in their own right. In diabetes, insulin is either insufficiently produced or is available yet fails to store glucose efficiently. This is called insulin resistance.

Combining pre- and post-exercise foods or sports drinks containing protein and carbohydrate elicits a very strong insulin response in the refueling period after an exercise session. The value of this is that along with the glucose storage and amino acids synthesis in new protein, you get a powerful anabolic, muscle building response. Insulin is an important anabolic hormone. Manipulating insulin is one of the main tools described here for bodybuilding. See further down for nutritional approaches.

Natural Anabolic Enhancement
I trust the bigger picture of hormone action and metabolism is starting to make sense. You can see from the discussion so far that we have a task ahead of us here. We want to keep those anabolic hormones high and the catabolic hormones as low as possible while still providing basic functionality. It's not useful to regard cortisol or any other hormones as 'bad guys' because we couldn't live without them.

In the ‘natural’ bodybuilding movement and for sports where compliance with drug-testing protocols is essential for competition legality, finding a way of training or eating that will maximize or enhance testosterone and androgen-related muscle and strength is keenly sought. Alas, this is not a process that is easily manipulated and there is much still to learn. However, that has not stopped supplement manufacturers claiming to have products that can do just that with herbal extracts or combinations of vitamins or ‘legal’ steroids. Examples of such products are the herb Tribulus terrestris, zinc-magnesium tablets, ginseng, bovine colostrum, beta-alanine, HMB, and DHEA, a prohormone banned in most sports but not in baseball.

credit: about.com

If you are looking to make the most all the hard work you put into weight training...and why wouldn't you, the techniques described above are definitely worth following up. In some ways we are slaves to our hormones, but you can make a serious difference.


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