Lack of proper bodybuilding diet won’t give you incredible results regardless of how intense your bodybuilding training routine. I will give you several healthy ideas about how to plan a proper nutrition diet for body builders. These tips will be helping you create the right meal plan that will complement your workout efforts. To lose fat and get ripped in no time. Most bodybuilders primary thing is to keep too the basic rules of diet. 1. Eat at least 6 times a dayBodybuilders should start with regular and small meals. The best option would be eating six meals a day with 2 hours’ intervals. This helps your blood sugar levels remain stable. With this, your cravings will decrease, maximizing your energy and metabolism, therefore feeding your muscle constantly. The amount of carbohydrates, fats and protein to ingest must be in the ratio of 4:2:4, making it a dynamic way of reducing weight and building a remarkable muscular body. Though steer clear of consuming carbohydrates 3-4 hours before going to sleep.• Sufficient quality protein. The best amount of protein will be based on your protein needs. Try to multiply your total bodyweight by 1.2, the result would be the total protein grams to consume per day and divide that number by 6. And that equals to the amount of protein grams per meal. Protein sources such as lean meats like chicken, turkey, white fish such as tilapia, and whey protein powder mixed with the cream of rice are good sources of the particular mineral. • Ensure to add reasonable amount of extra calories. The correct amount of carbohydrates calculated will be based on your daily physical carbohydrate needs. Multiply your lean body mass, a Fat free bodyweight by 0.8. The result would be the total grams of carbs to consume per day, and divide that number by 3. And that equals the amount of carbohydrate grams in 1 Meal. Emphasizing fat loss, stick to low glycemic carbohydrates such as oatmeal, brown rice, grits, and sweet potatoes. • Vegetable diet. Ensure that you eat items which are high in fibrous carbs are high in fibrous carbs. It also increases the absorption of the protein you consume and it will clean your system and increases your metabolic rate. Eat vegetables like the green leafy types such as broccoli, green beans, and lettuce. You can eat as much as you want at any meal excluding post workout.• Devour essential fats. Fats are vital for muscle protection, fat loss and your general health. Try using 2 Tablespoons of Flaxseed Oil in a few meal or protein shakes except the post workout to avoid fats absorption delay of the nutrients. 2. Ensure that you drink lots of water.Hydrate yourself properly by drinking enough water as water is considered necessary for muscle building and fat loss that usually happens. Additionally it creates the feeling of fullness that aid while you’re on a diet. Your daily fluid intake must reach half of your bodyweight to prevent dehydration. Drink enough water everyday. These diet plans doesn’t mean sitting around, eating plain chicken and plain brown rice. Okay, maybe sometimes. By becoming creative with your diet, like adding spices for taste will make your diet much more tolerable.

There are certain foods that should be part of every bodybuilding diet. If you miss out on these you miss out on big gains.

Lets take a look at some foods that I feel are essential to a bodybuilding diet. Some of them are for health reasons whilst others are there for their anabolic muscle building properties.

1. Fresh milk
Milk has got to be the heart and sole of my bodybuilding diet. I attribute a lot of my gains to it. However, I don’t just drink ordinary milk from the supermarket. I really feel that a good quality raw milk from the health food store is a much better option if you are trying to get big. The proteins are still intact as the milk has not been heated.

2. Eggs
Eggs are like a powerhouse of protein and essential fats. Eggs have got a bad wrap in recent years from people who are worried about cholesterol and for this reason they reccomend you do not eat too many egg yolks. I am not sure this information is correct but it is better to err on the side of caution. One thing is for sure though; eggs are a must for any bodybuilders diet. Try and eat them raw in a protein shake with some milk and fruit. Perfect.

3. Water
If you are eating large amounts of protein you need to keep your kidneys healthy by drinking lots of water. This helps flush out a lot of the junk and makes your body’s cells function a lot better. Many bodybuilders say you should drink up to four litres a day.

4. Bananas
Although this is not a typical “bodybuilding food” I have found them to be quite special. Bananas are full of potassium as well as a whole host of other nutrients. They are probably the most beneficial fruit that exists and they should be eaten daily. Keeping your body healthy is very important.

5. Spinach and other green leaft vegetables
As more and more scientific research is done we are increasingly hearing about the benefits of green leafy vegetables. This stuff is dirt cheap to buy at a good food market and you can put it with just about everything. I have them in soup, pasta, salads, steamed vegetables, vegetable juices, etc. They are full of Vitamins A, C and contain a lot of calcium, folate and fiber. It is said that these foods also help to prevent cancer and clean out the blood. This is perhaps important for bodybuilders where a lot of lactic acid builds up in the body on a daily basis.

6. Yogurt
Again, go to the health food store and get some real yogurt – not the stuff in the supermarket that is full of sugar and salt. You might only be able to find it in its original form which tastes pretty crap in which case you can just add berries and other fruits to it. Yogurt is great for some extra protein as well as calcium and Vitamin B12. Make sure your yogurt has an active live culture strain in it as this helps your immune system fight off bacteria and can keep your body healthy during your bulking up phase where you are eating a lot of “heavy foods”.

7. Nuts
Every different type of nut is hailed by some group as being an amazing health food. They contain protein, Vitamin E, essential fatty acids, fiber, etc. The best types of nuts for your health are almonds, hazelnuts, pine nuts, walnuts and pistachios. Try and eat a handful of mixed nuts everyday.

8. A good whey protein powder
Many old school bodybuilder think that you do not need supplements to get big. I am not so sure. I grew when I started taking a quality whey protein powder as my post workout meal. However, the most impressive benefit about whey protein is that it is now being hailed as an amazing food for improving your immune system and increasing your body’s ability to fight disease. The brands with lots of free floating amino acids are said to be particularly good and are even being used on cancer patients.

9. Oatmeal
Oatmeal is an important bodybuilding food as it is a slow burning sustainable source of complex carbohydrates for the body. And oats are a great source of various vitamins, minerals, fibre, and protein. They’re also inexpensive when you choose the plain rolled oats – the ones that are healthiest for you!

10. Chicken Breast
The chicken breast is another super-food to include in a bodybuilding diet. The reason is that it is one of the best sources of high quality protein. A 6oz chicken breast has nearly 40 grams of protein and only 2 grams of fat. Aside from high protein content it is great tasting and can be easily prepared in a variety of ways.

Conclusion
Bodybuilding is not just about getting big; it is about getting healthy. Many bodybuilders get big at the expense of their health but this is not the real way to do it. Unhealthy bodybuilding is short term and stupid. Make sure your diet is balanced with important bodybuilding foods the core of your diet and not only will you grow, you will continue to grow long into the future.

Trying to gain weight? Feel like no matter how much food you cram down your throat though there is no change on the scale? Is that scale just out to get you? Or maybe you've been blessed with genetics that have you destined for life as a skinny person?

If this is how you're feeling, you may just be a hardgainer.

Yes, you've heard it before. Why don't you just eat more? Obviously it seems so simple, but for a hardgainer, it's anything but. Gaining weight for this person is like a full-time job of force feeding. You eat, and eat, and eat, and still nothing. Frustration sets in and eventually you might lose steam.

It doesn't have to be this hard though. First, stop and make sure the following foods are in your current diet.

-meal replacement shakes (or make your own by combining protein powder, peanut butter, frozen fruit, and flax oil). Note that these are not to replace meals like their intended purpose, but to add to your already present meal schedule.

-nuts - any type will work - just make sure you are eating at least three or four handfuls a day.

-dry fruits - skip the fresh fruit right now and opt for dry instead. There is far more calories and it will feel a lot lighter in your stomach.

-chicken, lean beef, and whole eggs - you need some good quality protein in your diet and these are the best sources

-dry oats - for the hardgainer, eat them raw, like you would any other cereal

-1% or 2% milk - skip the skim right now, the extra bit of saturated fat will actually help to boost your testosterone levels

-bagels - again, bread for you is not on the menu. Bagels are far more calorie dense and will replace that lost muscle glycogen that you are so needing at this time.

-pasta - pasta is terrific for your post-post-workout meal to help give your body a slower source of carbohydrates to distribute evenly over time to the just-worked muscles

-salmon - this is a higher calorie fish that is loaded with omega-3 fatty acids - which are essential if you're trying to build muscle

-V8 juice - rather than looking to loads of vegetables for your vitamins and minerals, consider some V8 juice instead. It'll hardly put a dent in your appetite, allowing more room for other high-calorie foods.

You can have a few vegetables because getting some fiber is still important, but by no means should vegetables make up the bulk of your diet.

So, if you can't seem to get the scale moving, stop and look at this checklist. If any one of these foods is missing (apart from having an allergy), go to the grocery store and pick it up immediately. If you want to get serious weight gain happening, you need to get serious about your diet.

Surprisingly large number of men, even men who are physically active, suffer from low testosterone levels and high levels of estrogen. Stress, inactivity, smoking can lead to decreased secretion of testosterone, but eating the wrong (unhealthy food) is the number 1 enemy of testosterone.

With the help of this guide, these are 10 kinds of food with which to raise testosterone levels, which will facilitate to build greater muscle mass.

First Oysters

What's in them?

Protein, magnesium, large amounts of zinc.

Facts about them:

Besides increasing physical endurance, oysters contain more zinc than any other food, giving it almost 7 times the daily recommended intake of zinc.

The need to consume:

Eat one serving oysters once a week, live or cooked, but avoid fried.

The second CLEAN Beef

What's in it?

Protein, magnesium, iron, saturated fat.

Facts about him:

Few things containing such meat, have a share in increased secretion of testosterone. Veal contains large amounts of two key ingredients are stimulating secretion and influence positively the building of muscle mass, which is zinc and the high content of protein. Although we do not want large intake of saturated fat in our diet, because receiving unwanted excess fat requires a certain amount of secretion of testosterone.

The need to consume:

Eat several times a week clean boiled / roast beef

The third Peas

What's in it?

Facts about him:

Peas is the food that must have included in your diet. They contain more zinc than any other vegetable can even be compared with veal in that many contain zinc. Add them to meals that contain high content of protein, low in fat and have a winning combination.

The need to consume:

Cooked peas or peas from a can, is an excellent choice of consuming these vegetables once is enough. Same is the contents of nutritional values ​​in boiled and canned peas.

The fourth CHICKEN MEAT

What's in it?

Protein and low fat.

Facts about him:

High-protein diets have a major impact in increasing muscle mass and testosterone levels. Chicken and turkey have zinc deficiency, but their ratio of protein against fat makes them necessary in any diet.

The need to consume:

Boiled or roasted chicken / beef without bones and skin, several times a week is quite enough.

The fifth EGGS

What's in them?

Protein and cholesterol.

Facts about them:

Testosterone is synthesized from cholesterol, so foods containing cholesterol (in a certain amount) is a good source of building blocks for testosterone. Eggs are a source of pure, unadulterated cholesterol, and according to a recent study demonstrated that increased intake of this type of cholesterol is not at all harmful as previously thought. So do not dispose whites of eggs, contrary to consume whole eggs.

The need to consume:

Your start the day with 4-5 whole eggs cooked or prepared with a small amount of olive oil.

The sixth Low fat cottage cheese (1% milk fat)

What's in them?

Protein and low fat.

Facts about them:

One serving of cheese has greater quantities of (milk) protein as one serving of chicken or turkey meat. Eat it as a snack or meal that will increase the secretion of testosterone.

The need to consume:

Eat one portion of cheese every or every other day.

The seventh BROCCOLI

What's in them?

Indole-3-carbinol, fibridi

Facts about them:

Elevated levels of estrogen in the body can increase gaininf  fat and slow down the process of building muscle mass. In one clinical study, demonstrated that indole-3-carbinol reduces double the level of estrogen in men. Broccoli contain high percentage of Indole, an ingredient that has the capacity to reduce the level of estrogen in the body.

The need to consume:

If you can afford, eat at least daily with a meal that will be included broccoli.

8th CABBAGE

What's in it?

Indole-3-carbinol, fibridi

Facts about her:

Cabbage also contains Indole-3-carbinol and other vegetables, which have numerous benifiti, but also has a high content of fibers. They are great for controlling weight. Maintaining a lower percentage of body fat has anti-estrogenic effect.

The need to consume:

You can enter daily, in addition to any other food.

The ninth Brussels sprouts

What's in it?

Indole-3-carbinol, fibers

Facts about him:

You had to obey their parents, this kind of vegetables helps to "grow big and strong." Like other vegetables, and this also helps reduce estrogen and contains a high percentage of fibridi.

The need to consume:

This can also be used in addition to any other food.

The 10th Garlic

What's in it?

Allicin

Facts about him:

According to clinical studies, the active ingredients in garlic has elevated the secretion of testosterone and reduce the secretion of cortisol, a hormone that "compete" with cortisol, which reduces his actions and decomposes muscle tissue.

The need to consume:

Many avoided because of unpleasant odor, but in combination with other food decreases its odor. But most benifits obtained from him when eaten separately.

Many have set out the notion that eating so-called junkfood automatically turns into fat. It is not true. Most calorie intake generally entered during the day causes weight gain and fat deposition, but not individual foods. There are many people who do not just feed a quality food, but still bring a greater number of calories from their daily needs (quantitatively speaking), and finally still remain 'weak' and slender.

People will always be confused about this paradox until you realize that actually attenuation and reduction of body fat is achieved through the equation entered calories VS consumed calories.

There are large differences in metabolism from one individual, and yes - some people need fewer calories to maintain their body weight, especially among women and smaller people.

However, many do not understand what it actually means "metabolism", so they mix daily caloric needs with genetics.

Here's a common perception of people about metabolism:

Good genetics = fast metabolism

Bad genetics metabolism = slow

The truth is, the difference in basal metabolism between two individuals of the same body weight and composition is very small.
Fast or high metabolism means that an individual consumes a lot of calories every day, at rest and / or inclusion of the full daily activity. When you say you have a slow metabolism, it merely pointed out that they spend a lot of calories.

We all have different energy needs and those needs often unaffected by body size and activity, not genetics.

This is the reality of metabolism:

Bigger individual = faster metabolism

Smaller individual = slower metabolism

Active individual = faster metabolism

Passive personality = slower metabolism

Women's individual, which is larger and more active, you can spend up to 2,500 calories per day and less and less active individual can burn 1,900 calories a day. Male individual who is more active and can spend up to 3,200 calories a day, while smaller and less active indivudua can burn up to 2,500 calories a day.

The important thing to know is that individuals with higher consumption of calories is primarily because he / she is bigger / and has more muscle mass and is more active and not "blessed" with a fast metabolism.

But what about genetics? Did some people are born with faster or slower metabolism?

That is true. But from how you customize a weight / size, the gap between basal metabolism and genetics is very small. If you take two individuals with identical weight, clean muscle mass and activity level, you will see that they have approximately the same basal metabolism and the same consumption of calories.

Researchers suggest that there are many small differences in basal metabolism from individual to individual, and many studies suggest that inter-individual variations in basal metabolic rate is only 3-8%.

Although the same physical profile, and activity level, two female individuals may have these differences:

A female individual has a BM from 1,475 calories a day (with a consumption of 2200 calories)

Women's individual B has a BM from just 1,350 calories a day (with a consumption of 2,000 calories)

 
True would be if we say that individual B has a slower metabolism, relatively speaking. But if this is the only reason by which that person would be obese or it would be a barrier to reduce body fat and weight? Absolutely not - there is very little difference in metabolism between the two women who are similar or the same body profile.

If the genetic difference in metabolism is so small and slow metabolism is the key problem, then why is it so difficult for some individuals to reduce weight and fat?

Well, that question can be answered, should not be considered complete life style of the individual and its habits, and how it affects the needs for energy. A complete answer would be great. This includes full `behavior 'and the psychology of personality, and is slightly more complicated than just imported and consumed calories throughout the day. However, it starts with a simple mathematical calculation.

Many wrong with that you have no idea how to adjust the diet for their physical profile and type of activity, or how to properly accelerate the melting of fat or past obstacles.

(Physical) Minor female individual who consumes 1,900 calories a day or not enough time to exercise and plenty of room to make mistakes with food intake (cheating). 500 calories less put of 1,400 calories a day and it is only 0.5 kg less weight per week.

Most people are not consistent with its mode and send you entered, you can assume that the individual enters B 300-400 excess calories that are not calculated, and this purposes will be lost only 0.4 kg per week, less than it wanted (almost not noticable for some, and can easily be confused with tying subcutaneous water not showing progress on the scale).

It can be frustrating, and start to blame her metabolism, without realizing that 0.5 pounds a week is sufficient progress for woman her size. Furthermore, it can be focused only on her diet, not getting that adding weight training and cardio training can increase the consumption of hundreds of calories.

But there are right ways to speed up metabolism?

Yes, there are ways to speed up metabolism, or at least prevent its slowdown, which usually occurs due to diet. But you need to send two items - diet and physical activity. If you are trying to reduce weight only through diet, your metabolism will slow down, not accelerate.

One way to speed up metabolism is through weight training and increase pure muscle mass. However, you pretty pretty muscle to put it to really make a difference in metabolism. The best way is through the inclusion of weight training. Training speeds up metabolism for a short time after every workout, consume a lot calories, and you need weight training to keep lean muscle mass while the regime to reduce body fat.

Another way to speed up the metabolism to speed up metabolism is to increase all your daily activities: the weighting training, cardio training and add a bar a few times a week. Moreover, daily walking, recreation, working through home helps more than you can imagine. Not even think just exercise more, but less inactivity.

A third way to keep metabolism high is through diet. Extreme starvation diets can cause rapid loss of body weight, but later actually slow down metabolism, so you gradually reduce calories, not once. High protein diet is ideal because it helps preserve lean muscle mass during caloric deficit and a higher termogenetski effect. There are some foods such as hot peppers, green tea have a reputation as termogenetici. The effect is not who knows how many, so do not bother to look for magical foods.

CONCLUSION:
Slow metabolism is the reason why many people are overweight. In fact, if you are overweight, have a faster metabolism than smaller and lighter people. It's good because you can reach a larger caloric deficit that means you can start to burn more fat and reduce weight faster.

Each individual has their own special'm looking for calorie intake, it is an individual thing, so do not track "diets that work for everyone." Not sporeduvajte with others (especially if you're female, do not ever compare with men). Create your own program, while choosing calories from quality food sources, and as much as you need, depending on your physical profile, gender, level of physical activity and so on. Follow your plan continuously pay attention to how many calories entering versus how many calories you spend.

Have you ever wondered why it is difficult to stay on a diet and lose some weight? There are many reasons why they dont work, and even more reasons to quit them. If you no longer remember the number of diets you've tried, it's time to stop it and start to employ the old and proven way to reduce weight - with training in the gym and small changes in food.

1 - Many diets do not work

The problem with many diets is that many are specific to suit our daily life. They tell you what to eat and when, but do not take into account individual responsibilities, lifestyle and things that can be provided, and required diet. Remember that reducing body weight and fit form is something that lasts a long time, and  it is a way of life.

2 - Many diets are funny

Temporary diets, such as the cabbage diet or the Hollywood diet, use starvation methods to weaken, and if you know this is totally wrong and unhealthy ways to lose weight. Diets that prohibit one or more types of food should be last on the list of diets that you need to practice because you have a lack of needed nutrients and attenuation will be only temporary. Why are you wasting time?

3 - some diets are totally insane
Not all unhealthy diets, but there are plenty of them prohibiting entire food groups can be introduced in order to reduce weight. Scientists often make confusions whether these diets are healthy or not, but you need to be very smart to realize that you need protein, carbohydrates and fats in a diet to lose weight healthy. Diets that are low in fat or calories is not healthy, and if the diet is too restrictive, not to follow.

4 - diets do not always tailored to your WAY OF LIFE

Many of us are busy and have no time to buy specific foods and counting calories as you require diets. If diets require a lot of you who can not meet, you think how long it will send it diet? You can lose weight without a special counting calories, choose foods that contain fewer calories, and include training in the gym or cardio workouts. If you need a detailed diet, select one that will fit your lifestyle.

5 - dieting makes me feel unsuccessful

Much of the diets are so complex and restrictive, almost guaranteed to neuspeete. You should realize that sudden changes in your habits overnight will not change much, it requires time. Make gradual changes and small and give yourself time to begin to place attenuation. Take yourself time to change bad habits. If you send any diet, select a portion of which will spend until it changes (for example, try to have a healthy meal in the morning, while other meals are common). Then proceed to the next section.

6 - Diets FASTER Empty your pockets

Diets for weight reduction are big business. Remember, people who sell books on weight loss have to take your money and make a big house in Beverly Hills. You think someone is concerned about your health and happiness, except you? Sun Be skeptical about books and diets that we encounter daily.

7 - Diets are temporary

Healthy lifestyle and fitness was not an option for combination with any extreme diet. Even if you send a strict diet, it will quickly give up when you start the crises of your favorite foods (and that will happen if the diet is too restrictive). This means you will lose weight, but will immediately return than when you stop the diet. Why spend time this way?

8 - diet consumes your energy

The reason for sharply reducing body weight during a diet is because of the great restriction of calories. You may think this is good, too calorie intake leads to exhaustion, lack of energy, even slowing the process of reducing weight. Your body needs energy to reduce body weight, and if you do not get enough your body will store as fat. Eat several smaller meals throughout the day to be satiated and energized.

9 - diet and given a bad reputation for FOOD

Diets often prohibit the types of food that you are loved. When something will be banned and you know that you must not eat, you become obsessed you can not just eat the food and your need is greater. Remember, no bad or good food and can eat what you want but if moderately and occasionally. (For some) Eating food is one of the most delights and you can enjoy it without guilt when you eat moderately and occasionally.

10 - Diets NOT THE RIGHT CHOICE FOR ALL

For some individuals, diet is an excellent choice if adapted to their purpose, budget and lifestyle. However, such diets are not for everyone. If you have a problem to keep a diet that does not mean that the problem is you or you are "doomed" to fail. Find other ways to spend your calories. Focus on one thing at a time, and then preogjajte to another, thus slowly but surely get used to a new and healthy lifestyle.

Why alcohol slows down the process of FAT LOSS?

There are many factors that slow weight loss, making the process much more complicated than it really is. The body produces different hormones in response to different foods and / or drinks. The reduction of body weight is not only about consumption of calories, but intake of the right calories. Alcohol is one of the biggest reasons that violate the reduction of weight, because it makes unstable balans in caloric intake, fluid in the body and hormones that are needed to reduce weight.

Alcohol increases levels of cortisol, a hormone that creates fat !!!

Alcohol very often, or temporarily increases the secretion of cortisol - a hormone that corrupts the muscles and creates fat. Loss of muscle tissue means slowing down the metabolism, making it easier to add pounds. Alcohol affects men in a way that reduces levels of testosterone, a hormone that builds muscle mass and decrease body fat.

Alcohol also blocks the body from burning fat. Research published in American Journal of Clinical Nutrition says that the process of reducing the fat can be reduced by 73% after intake of 2 drinks containing vodka over an hour. Alcohol prevents the body draws on reserves of fat as energy. The body should be well moisturises to build muscle and melt fat. Alcohol has the capacity to throw out fluid from the body, to lead to dehydration.

OFTEN Alcohol consumption is followed by irregular meals ENTRY AND ENTRY OF "FORBIDDEN" Food

Because alcohol puts us in a merry mood, it is likely for us to reach for chips, snacks and other unhealthy foods that are Mon.-represented parties.

Alcohol is a powerful apetizer. Apetisanite offered in restaurants to stimulate appetite. Studies show a clear correlation between the amount of alcohol brought before eating and food imported, indicating that people who drink beer or wine before / while eating, imported large quantities of food. Alcohol stimulates the secretion of dopamine, a hormone of pleasure and envy, the result is usually dependent wish to make more alcohol and food. This means that a double trap for those who want to reduce weight - more calories through food, through alcohol.

ALCOHOL contains a large amount of calories!!!

Alcohol contains a high amount of calories. Easy to drink a glass of 200 ml of wine, under the same calories as you eat five teaspoons of butter. Very few people checked with a glass of alcohol, and on top of it mixed with fruit juices which also contain large amounts of sugar, making them more drinks pokalorichni.