Vegan Diet Plan Tips
So the first step is working out how many calories you should be eating. These are healthy, cheap, and convenient. Basically, it make things potentially more confusing and complicated. Alex says July 3, Thanks, Ken! Will surely try the above methods and will let you know the results soon. Hi Art, good question!
Bodybuilding Diet for Gaining: The Basics
However what you eat that has protein in it determines if it's a good food or not. A Pizza Hut pizza may have protein in it, but it's also loaded with saturated fats and simple carbohydrates. This is generally where bulkers go wrong. They assume that if it's loaded with protein and calories then it is a good bulking food, in reality it's a good fat gaining food. Now on the other hand a chicken breast or a grilled fish fillet has a great deal of protein in it, and they're lean sources too which makes them great bodybuilding foods.
There are two main types of protein, whey and casein. Whey protein is absorbed fast by the body, which makes it great for post-workout nutrition. Casein protein is absorbed slowly, which makes it great for long periods when you will not have anything to eat, such as when sleeping. Fats have their bad forms and good forms.
Saturated fat, which is mainly found in cooking oils coconut oil, peanut oil and butter, is the unhealthiest form of fat. The healthier fat is called monounsaturated fat. This fat is found mainly in olive oil, sesame oil, nuts, avocados and fish oil. Another type of healthy fats is the EFA's Essential fatty acids. These are found mainly in flaxseed oil , leafy vegetables, fish, shellfish and nuts. EFA's should always be a part of your diet, as they maintain healthy skin and hair, maintain body temperature, promote healthy cell function, and are the only way your body can absorb vitamins A , D , E , and K.
Now the trick to bulking is gaining the most muscle while being efficient with fat gains. If you start eating calories a day you may gain a little more muscle than eating , however your fat gain would be insurmountable. Bulking is the art of eating just the right amount of calories for your body to build muscle, not any over.
This means for every meal, you will try to eat that ratio of carbs, protein and fats. A sample layout of a day's meals could look like this A healthy bulking diet may seem like a burden, especially at first. However after a few weeks you'll adapt to having to eat many meals a day and buying more food at the grocery store. Supplements are just what they are named, a supplement addition to your workout and diet.
They should not be used to replace a diet, but to aid it. While it would be ideal to consume many supplements a day, unless you have an unlimited income then that isn't possible.
There is no easier way to increase your protein consumption than mixing powder with milk in a blender. Like I mentioned above, there are two types of protein for our purposes, whey and casein.
Whey is used for rapid absorption and casein for slow absorption. There is no greater benefit in a bulking diet than taking a casein protein shake before bed or a whey protein shake after a workout. Recommendations - My favorite protein shake for post workout is the Met-Rx meal replacement.
The Berry Blast flavor has an awesome taste that cannot be beat. It has a great mix of whey and casein protein, and along with two cups of skim milk, your body will have enough protein to last a while. It is impossible to eat foods that contain all of the vitamins and minerals your body needs daily.
Multivitamins fill in this gap to keep your body running at high efficiency. Recommendations - Some vitamins consist of up to 11 tablets in only one serving. These vitamins are expensive and not worth the price for a few milligrams of substances that is even unknown to be beneficial or not.
It has all necessary vitamins and minerals at a low cost. Creatine is naturally used in your body to increase ATP production, which is energy for your muscles. However as bodybuilders, we required more creatine than what we consume in our meals. This is where creatine supplementation comes in, our muscles are fueled to lift more weight for more reps.
Recommendations - There are ongoing disputes on whether creatine ethyl ester creatine designed for efficient absorption actually works or is turned into waste as soon as it enters the body. For this reason I stick with the proven supplement, creatine monohydrate. Like protein shakes, these serve as a meal addition or replacement. They are great for people who do not have time to fix meals every 2 or 3 hours.
They are inexpensive for a RTD and come in various flavors. Nitric Oxide has been recently getting a lot of promotion in the media for a great supplement, and for the good reasons. Nitric Oxide increases nutrient delivery to your muscles, which is especially good for during and post workout. During a workout it allows you to lift more weight for a longer period of time and after a workout it serves as a means to help repair your muscles.
Not to mention that it also gives you a great "pump" feeling during the workout and extreme vascularity. Since we are bulking we want to cater our workout to not only size, but strength also. Building strength equals more weight able to be used for workouts, and that means more size gains in the long run. As our cardio will be cut down for the bulking phase, we will be able to spend more time weightlifting. We first start off with a 2-day split, which means we will work our entire body in only 2 days.
However we will not only workout 2 times a week, we will workout 4 times a week, meaning our body will be fully worked twice a week.
So our routine begins with weightlifting on Monday, Tuesday, Thursday and Friday. Note that these don't have to be set days, they just provide a template. The idea is to workout 2 days in a row, followed by a day of rest, followed by 2 more days of weightlifting which is completed with 2 days of rest. As you can see from the above chart, this workout hits every body prt with various exercises for the best efficiency. For the reps and sets listed, you should do the maximum weight possible for the rep range.
The first part of the week consists of low reps with high weight to focus on strength gains. The second part of the week uses moderate reps with moderate weight to deliver more blood and nutrients to the muscles, focusing on size gains. You should aim for 90 seconds of rest between sets and three minutes of rest between exercises.
Your workouts should not last longer than an hour when using the right amount of time devoted to rest. Training partners motivate you to try your best during sets, help rack weights, spot you on certain exercises and most importantly motivate you to not skip workouts. Having a training partner is like leaning against someone back to back, you cannot fall down if someone is leaning against you.
Water is used by your muscles to function, and is thus important during a workout. The key is not to chug down water, but rather sip a little between each set.
A glass of ice cold water is refreshing between sets. The weight room mirrors will teach you proper form during your exercises and can be a great motivational tool, to actually see yourself lift the weight.
Often we do not remember how strong we've gotten since the beginning of our workouts. A log is a great tool to use as a reference to how many gains you've made. Even more so than weightlifting increases, we do not notice the change in our bodies from working out because we see ourselves everyday.
Taking pictures every month or two is great motivation and reference guide. If you do not have access to equipment needed in the above workout, then don't hesitate to switch up the exercises. Changing exercises every so often is great to prevent muscle adaptation too. Some of the principles he recommended are:.
One version includes cheese grits along with chicken breast, egg whites and beef. He has also shown his food intake during each of his workout videos. At the end of the day his calories are around , his protein consumption is g, his carbs are grams and his fats g. Some of the guidelines he shoots for include 2 grams of protein per pound of bodyweight grams per day and grams per meal. This is more than most bodybuilders and it have obviously worked well for him. He eats 6 meals a day and his primary sources of protein are chicken, steak and turkey.
Another bodybuilder that has shared his nutrition plans on many occasions is 4-time Mr. His diet has changed over the years and he is constantly monitoring his progress.
Cutler also eats a lot of chicken and brown rice and says that about hours of his day are spent cooking and eating. That is an insane amount of time per day and is much harder to do consistently than any workout. This will last you around half a year as well. In addition to this, you can also use oatmeal and oat bran.
In fact, for many people on a bulking diet or even on a cutting diet , oatmeal is a staple source of carbohydrates and fiber. I used to have cups of oatmeal just for breakfast, and sometimes even cups before I went to bed. Getting enough protein is absolutely crucial to any sort of bulking diet. You cannot build muscle without protein, period. You should aim to consume around one gram per pound of your GOAL body weight.
So, for example, if you want to weigh , then you should consume grams of protein a day. For a cheap bulking diet, you must rely heavily on chicken breast. If you want to spend more money, you can buy some pork chops or ground beef in bulk. Your body uses fat to create neurotransmitters, repair cell membranes, and to build new muscle cells. You absolutely need fat, there is no way around this. Just 50ml of the stuff is around calories!
What a great way to add in some healthy fats to your diet. In addition to this you can also get healthy fats from ground beef, grass fed butter, or nuts. This amounts to roughly calories with 50 grams of protein. If you want to use some cheap sauces for the chicken, you can as well.
I used to dunk my chicken in BBQ sauce, honey mustard, and ranch.