Easy and Best Bodybuilding Tips for Beginners

There are so many bodybuilding tips and free workout routines available on the web these days, and there is ever increasing interest of people in bodybuilding programs. Many people want to build muscle, but do not know how and where to start. Some people do hire a personal fitness trainer for this purpose, but many do it by their own and fail because of not having background knowledge, proper bodybuilding workout schedule and their set fitness goals. People start bodybuilding without any proper planning and quit quickly when they fail to get any results.

Here I am going to discuss some basic, but very useful bodybuilding tips for beginners, and I hope if followed in the right directions, can provide you great results.

Come up With a Plan:

Before starting any bodybuilding program, it is highly recommended that you should come up with a proper plan. Always set your goals realistically to make your bodybuilding program successful. If you set your goals unrealistically, simply you are setting up a failure plan for yourself. After setting proper bodybuilding goals, do stick to them and always try your best to follow them in the way they are designed.

Bodybuilding and Diet:

Almost all bodybuilding programs involve some strenuous exercises, so your body needs extra energy for such workouts and exercises. Diet plays a major role in the bodybuilding process, and you should eat healthy diet and supplements to fuel your body. Try sticking to whole organic foods which offer a blend of complex carbohydrates, fats and complete proteins. Nutrition affects almost every aspect of your lifestyle, so it needs to be balanced and coordinated according to your desired fitness goals.

Food Supplements:

Protein Intake

Protein is the most common supplement used for bodybuilding. One of the best things about protein is that it gets absorbed in the body very quickly. The high content of cysteine amino acid in the whey proteins makes them highly beneficial supplements for bodybuilding.

Testosterone Supplement

A high level of testosterone helps in burning fats and building muscles. There are so many natural ways to increase testosterone level in the body using supplements. Tribulus Terrestris, a natural herb, can boost testosterone level tremendously.

If you are going to consider supplementing your diet, keep it simple and always keep in mind every supplement has its own value. Soy, whey, creatine monohydrate, caseinate proteins, electrolytes, multivitamins and etc. are all great supplement options.

Train Your Brain Too:

The best athletes/sportspersons train their minds along with bodies in order to become successful. If you want success of your plan, you need to prepare yourself mentally too. Always focus on your goals and keep an eye on your short term and long term goals, and when following your bodybuilding workout schedule, only focus on your exercises both physically and mentally.

Do Variety of Trainings:

To make your bodybuilding program successful, keep on changing your training regimes instead of repeating the same workouts every time. Compound exercises, which involve at least two or more sets of your body muscle, are the best workouts for bodybuilding. These variety of workouts and exercises not only help you keep motivated and active, but also help in achieving your goals quickly.

Rest and Sleep:

Many novice bodybuilders always forget the importance of sleep and rest for building muscle mass. Your muscles grow when you sleep, so if you are not getting enough sleep you are not allowing your muscle to grow. Your muscles need some rest for wear and tear they get during your strenuous workouts and exercises. Simply, allow your body adequate sleep and rest during your workouts to make them grow in the way you want.

Consistency is the Key:

The last, but the most important bodybuilding tip is to be consistent no matter which bodybuilding program you are following and what goals you are going to achieve. If you are following all above tips, but not consistent in following any of them, you are simply wasting your time and energy. So, it is very important to follow your workout and diet plans regularly to make your bodybuilding plan successful.

Haitham Arifaki is an International Fitness Trainer for elite athletes, corporate teams, VIPs and beginners at Maximum Fitness, offering 10+ years of experience as a Fitness Specialist for clients including Celebrities and World Ranking Athletes. He has a proven track record of designing and planning fitness regimes for various sports professionals.

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The Dangers of Steroid Use in Fitness Training

The Dangers of Steroid Use in Fitness Training are huge. Anyone involved in fitness training or bodybuilding needs to be well educated and aware of the dangers surrounding the use of steroids. Steroids are often seen as a fast track to increased muscle mass and strength. While anabolic steroids can build muscle quickly, they come with massive risks that far outweigh their benefits.

Steroids are Never the Answer

Some people want shortcuts to reach fitness and peak physical condition. When results aren't coming quickly, steroids can be a tempting option. Before you even think about using steroids to build muscle, consider the dangers and long term effects.

Anabolic steroids are synthetic testosterone. Injecting or ingesting anabolic steroids can result in rapid increases in muscle mass, strength, and overall stamina. It sounds enticing, but there are reasons why you don't want to be putting these artificial hormones in to your body.

The non-prescribed use of anabolic steroids in the United States is illegal. Because of this, you are open to risk of criminal prosecution, but there's also the fact that the source of any purchased drugs may be unknown, and users may even be purchasing veterinary use steroids.

Steroids result in psychological and behavioral problems. Firstly, steroids are addictive. The psychological dependence arises from the 'reward' in that users feel stronger and more energetic. Even users who plan to use steroids as a short term boost will develop a dependency as they are unable to maintain their strength and muscle growth after cessation of use. During withdrawal the drop in hormone levels will result in depression. Steroid use can also result in increased irritability and a change in temperament, most often meaning increased aggression in users.

The scariest thing about steroids is what they will do to your body. Steroids can increase liver function which can eventually lead to damage and even liver failure. Blood pressure and bad cholesterol rises with steroid use, which will cause cardiac problems. The boost in testosterone will eventually inhibit natural testosterone production, resulting in hormone imbalances. All of these problems can continue long after steroid use has ended. There are also external changes for users. Thinning hair, testicular shrinkage, and oily skin are common problems resulting from steroid use.

The use of steroids can lead to lifelong problems even after a relatively short period of use. Yes, steroids build muscle, but is it worth the damage done to your body? No.

Avoid the use of steroids at all costs. Natural muscle growth through strength training and the right diet is more sustainable, rewarding, and infinitely safer than the use of anabolic steroids.

Check this training video out for extra help:

Bootcamp Back Exercises.

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7 Tips to Build Your Body

Being lean and fit is okay but if you are lanky, it tends to downgrade your personality. Body building is a great idea. However, this idea is not about pumping your body with medicinal supplements. In fact, body building is all about developing a routine that includes the perfect blend of diet and exercise to give you a great looking body. Yes! If you follow the routine consistently and passionately, you will also develop muscles and increase stamina. But, the ulterior motive should be to remain healthy. 

Here is a look at some quick tips to help in body building:

In review, the 4 things needed for weight gain.

1. Include lifting weights in your exercise routine. While cardio helps you increase stamina, if you want to add muscle to your body, you need to start lifting weights. Also, remember to increase the capacity gradually.

2. Don't exhaust yourself on day one. Body building will happen gradually. You must not overstress yourself by trying to exceed limits on the first day itself else it could permanently damage your body.

3. Multiple muscle exercises are good when you are planning body building workouts. For example, lifting weights on the legs that strengthen your thigh muscles as well as your calf muscles.

4. Hydrate the body. Drinking proper amount of fluids before and after workout is important. The fluids you consume before the workout ensure that the muscles are not dehydrated which automatically enhances your stamina.

5. Change is the only constant. It's great that you have worked out an exercise routine to keep your body fit. However, if body building is your aim, you have to remember to alter this routine every once in a while. Ideally, two weeks is a good time to change. After all, this change is what will help you enhance the muscle power of your body.

6. Take rest. Here again, we would want to stress the importance of not exerting your body. Between two workout days, ensure that you have given the body ample rest. This resting period is what helps in restoring the muscle stamina after you have exhausted yourself in the arena.

7. Eat well. Exercise is just one part of the body building routine. You also need to eat well. For eating healthy, we would recommend you to consult a dietician. According to the requirements of your body, they will work out a diet plan. Ensure that you stick to this plan in addition to the workout sessions.

To know more about body building trainers, please check our website.

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Want Abs? Don’t Use Stimulants or High Caffeine Products!

Diet To Build and Define Abs

BREAKFAST: 5 egg whites, one yolk. ¼ to ½ cup (before cooked) oatmeal- 1 Banana -8 ounces water – Multi Vitamin-mineral tablet – 3 desiccated liver tablets – 2 amino acid capsules

SNACK: ¾ cup non-fat cottage cheese – 1 apple – 3 ounces raw nuts – 1 fig – 3 desiccated liver tablets


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LUNCH: Large salad that has tomato- mushroom, spinach, kale and cucumber with MCT oil-honey and apple cider vinegar dressing. 6-8 ounces fish or lean meat. Large baked sweet potato with 1 tablespoon MCT or olive oil. 1 banana. Two Amino Acid capsules. 3 Desiccated liver tablets

SNACK: Milo Shake that consists of serving of protein powder or egg white protein powder equal to 20 grams of protein - 8 ounces water - one tablespoon MCT oil – ¼ cup oatmeal flour and one tablespoon raw ground flaxseed.

DINNER: Large salad like lunch salad. 6-8 ounces of lean protein. ½ cup cooked wild rice. One cup cooked corn. One cup cooked green beans. Three desiccated liver tablets.

Drink at least ½ gallon of water a day but do not over do the consumption of water unless living in hot climate conditions.

Stay away from sodium added foods, refined foods, sugared man made foods and white flour products. As you progress in weeks and want to get razor sharp definition, subtract starchy foods for MCT Oil and increase protein. Do NOT eliminate carbohydrate food totally or even below 100 grams a day, that is a mistake many people make.

Many more diets I have, some are more simple and some are more complex. Different diets for different lifestyles and body-types.

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Don't Go To That GYM

There is no point going to that Gym, they only train athletes and don't really care about their normal members, as the coaches are to overqualified for normal people.. (So what is normal..?)

My thoughts..?

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I sense that some gyms are making waves in the industry and other trainers are trying to put people off by saying certain facilities are to advanced for them and I smell a rat.

This notion that trainers are to over qualified for the normal general population and they only train real athletes couldn't be further from the truth, these are the trainers that you need to seek out.

However, I do believe that there is some slight truth to that statement, so please read on and ill tell you more.

In my opinion this is what the good trainers/coaches/gyms who are to overqualified for the normal population, do for their clients.

They would treat everyone like an athlete; there is a big difference to being labelled an athlete and being treated like one.

Being treated like an athlete means that the coach/trainer wants the best for their clients and will do the following to ensure this..

1. They would put together an extended plan, that would consider your lifestyle and goals that you want to achieve.

2. They would then cater that plan for that persons needs, be it weight loss, Sport performance etc.

3. All good trainers/gyms will then assess the client every 4 weeks, to ensure their programme is working and the client is progressing at the correct rate.

So, what does this mean to you?

You will produce better more consistent results compared to the guys/girls who haven't had their workouts planned for them, therefore, If you want to reach your goal being treated like an athlete is how you should do it.

1. You need to ensure that you set a real achievable goal, that you strive to get to.

2. You need to plan your workout over a period of time with short term goals, in order for you to reach the long-term goal

3. The progress you are making needs to be assessed on a regular basis to ensure you are going in the right direction

TOP TIP.

Most people fear the unknown, why not ask YOUR trainer if he/she plans your workouts, or do they just make it up on the spot?

If you or your trainer are just making it up as you go along how do you expect to achieve your goal be it fat loss or entering an event, such as the great south run etc?

Be wise and smart with your programming or by choosing your trainer and the results will be fantastic

Sean Cole (AKA) Fitness Dad

SC Vital Fitness - Personal Training Portsmouth

I am the head coach of a facility in Portsmouth that ensures all our clients have fantastic results, with an opportunity for anyone in the local area to find out what it is like to be treated like an athlete, if you want more information, please don't hesitate to get in touch.

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The Top 5 Best Exercises For Total Body Fitness

What if I told you that you could get in the best shape of your life even if you didn't have time to exercise, even if you were busy, and even if you didn't know where to start?

There are many exercises that can give you results, but if you want fast results, it's best to focus on the very best exercises for total body fitness. Although these exercises are well-known, you might not have realized their importance in developing an enviable physique, whether it means increased endurance and heart function, tight and sexy thighs, butt and legs, or muscular arms. Or you may not know how to incorporate them into your routine - until today.

1. Squats: The squat is one of the most basic all-around fitness exercises that you can do, and it is one of the best. It works several body parts at once, including your core, quads, hamstrings and calves. No matter what you do, you should incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands. If you want to train for endurance or cardio, use body-weight squats.
2. Pushups: This exercise is no secret, but not enough people take advantage of it. Many women and even men still have weak, flabby arms and chests. The best way to develop them is by starting to incorporate daily pushups into your routine. They work the chest, shoulders, triceps, back and abs (core). The key with pushups is to incorporate different kinds of pushups into one routine. If you cannot do a standard "full" pushup, start with the "modified" version on your knees. Then work your way toward doing regular pushups. EVOLUTION OF THE PUSHUP:
   1. Wall pushup: Stand facing a wall. The farther your feet are from the wall, the harder it will be. Lean in toward the wall.
   2. Counter Pushup: Pushup leaning from the edge of a counter.
   3. Knee Pushup: the standard "modified" pushup on your knees
   4. Feet Elevated: you've now reached the regular pushup level, congratulations!
   Other pushups that rule:
   Wide Hands - Place hands on the floor at a greater distance apart (past the shoulders). This works even more back muscles.
   Close Hands - Place hands on the floor closer to each other (maybe a foot apart or less). Very difficult. Feet Elevated - Place your feet on a chair or other object and push up from the ground. More difficult. Handstand Pushup - This is my favorite pushup EVER and the ultimate exercise to build strong shoulders. If you're a man, you need to be able to do this one.
   Go to a handstand, your feet against the wall, then lower your head to the floor and push up. If you can do a few of those, you're good. To help you succeed in mastering this pushup, you can first use your toes to help you "crawl" the wall, or have a friend hold your feet and help you through it. At first, your goal should be to simply stay in a handstand with your feet facing the wall.


3. 
   Walking or Running Hills: You want extreme health, a fit body and a healthy heart? Try walking or running up hills. This is one of the best exercises for overall fitness. So go find hills in your area, and dare to walk the hell out of them!


4. 
   Pullups & Chinups: Many women lack upper body strength. Unfortunately, this can lead to injuries and lack of ability, as many common movements such as lifting a box (or a child!) require strong upper body muscles.
   It's wise for all women to strengthen these muscles by working on the two best exercises for them: pushups and pullups. Just because pullups and chinups are hard, it doesn't mean women can't do them! In fact, you should be able to lift your own body with your arms. In nature, this sort of movement is very basic and in fact a matter of survival.
   For men, the benefits of pullups and chinups cannot be emphasized enough: you will build a strong back and enviably muscular arms.
   For women, I would set a goal to do at least 1 complete pullup and 2 complete chinups, with a future "ultimate" goal to do at least 3 pullups and 5 chinups.
   To get started, use the assisted pullup machines at the gym, or follow the following routine:
   1. Hang for 30 seconds or as long as possible in the position of having pulled your body up all the way from a bar. You can use a chair to get in that position. When you feel you can't hold yourself any longer, lower gently in a slow and controlled manner. Do this 5 times.
   2. Get on a chair and check out what kind of a bend you need in your arms before you can successfully pull yourself up. Then do it five times from there. Improve from there.
   3. Hang from a bar and see how far you can pull yourself up 5 times in a row.
   Do these three exercises 2-3 times a week and make sure to warm up properly beforehand (by doing some jumping jacks for a few minutes, for example).
   For men, a good benchmark for strength would be to be able to do a few series of 5 pullups with 10% of your weight attached to your body (as extra weight).


5. 
   The Plank: This is a powerful isolation move used in Pilates and Yoga and it works the abs, back, arms and legs as well as your internal abdominal muscles, which is your core strength!
   To do it, lie face down on mat with your elbows resting on the floor next to your chest. Go to a pushup position while resting on your elbows or hands. Then squeeze the abs and keep your body in a straight line. Hold in this position for 30-60 seconds, then slowly lower yourself to the floor and rest for 15-30 seconds. Repeat as many times as you can. Start by doing the plank on your knees and gradually work your way up.
   So there you have it, 5 powerful exercises that every man and woman should include in their routine for functional fitness and increased strength.

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Exercises and Workouts - Four Fitness Myths You Might Be Falling For

As you go about your fitness routine, it's vital you take into account some of the top fitness myths many people fall for on a regular basis.

Remember when it comes to seeing results, there are many ways to go about a program, so very often, it's not a matter of you "have to do this," or you "have to do that." You need to do what works for you. Don't let any fitness myths lead you to believe otherwise.

Let's take a look at four myths you need to make sure you aren't falling for...

In review, the 4 things needed for weight gain.

1. Weight Lifting Makes You Bulky. The first big myth to know is the myth weight lifting will make you bulky. Perhaps if you are a man in your 20's or 30's, you're in the gym lifting daily and eating as much food as you can handle, then you will get bulky.

But if you're the average individual eating a calorie reduced diet, you are not going to turn into the hulk overnight - or ever for that matter.

Weight lifting will make you thinner, not thicker in most cases.

2. You Only Burn Fat After 20 Minutes. Another commonly believed myth is you will only start to burn fat after about 20 minutes of activity. This again is incorrect because your total rate of fat burning for the day comes down to how many calories you are burning off versus taking in over the course of the day.

If that number is higher than what you've eaten, you burn fat.

So, in that regard, every little bit of activity adds up and counts towards making sure you aren't gaining body fat. In fact, some of the best fat burning activities - intense interval training - take less than 20 minutes to do.

3. You Must Exercise Daily. Another myth is you must exercise daily to see results. Not so. In fact, I'd strongly recommend against this.

If you are exercising daily this means you aren't giving your body sufficient time to recover, which means you may start to suffer from overtraining.

One day off per week - at minimum - is wise for optimal health.

4. Spot Training Works. Last but not least, know the myth of spot training. No matter how many crunches you do or how many tricep kickbacks you complete, you cannot burn fat from just one region of your body.

You will burn fat from all over your body, so it will be a total body affair. Those who believe they can spot reduce are just spinning their wheels.

Structure your program to burn many calories, both while exercising and after exercising. You'll see far greater results, not only the area you want to target but in the rest of your body as well.

So how did you do? Are you falling for any of these myths yourself? Make sure they aren't leading you away from your goals rather than closer to them.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

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4 Tips for Building Pure Muscle

Gaining pure muscle sounds simple, but it is far easy. How many people do you know start working out at the gym, only to quit 2 weeks later when they become frustrated with their lack of progression? When it comes to packing on muscle, there are 4 important things that you need to focus on to increase muscle mass. If you aren't focusing on these 4 things, you probably will not grow.

First and foremost, muscles need to be stimulated to grow by training near maximum intensity. Training at a high intensity physiologically forces the body adapt to the stress you have put on it. It is best get the heaviest lifts done right after a thorough warm-up and should be taken near or to failure. The only way the body will stronger and more muscular is if you give it a reason to. Heavy sets near failure with compound movements will signal an anabolic response. To really let the testosterone flow you should be failing within 3-6 reps for 3-6 sets. Use exercises such as squats, dead lifts, bench press, rows and overhead press for best results.

Volume sets should also be included near the tail end of the workout. Remember, hypertrophy is directly proportional to the amount of blood that can be forced into the muscle. Isolate muscles that are lagging behind and force as much blood into them as possible. This is achieved by constant moderate tension over a long period of time, while performing the exercise at full range of motion. Obviously, the rep range is going to be a little higher to achieve the volume pump. 3-6 sets of 8-12 reps, even as high as 20 reps should get the job done. Increase the weight for more tension if you can perform more than 20 reps with proper form.

Intense training means nothing if the body is not fed the proper nutrients to recover. Perhaps the most difficult part of gaining muscle mass is eating the proper types and amounts of food. I am sure you have heard it a thousand times "you are what you eat", and this is absolutely true. Keep that in mind the next time you stuff your face with that greasy cheeseburger.

So if you want to be lean and muscular it obviously a lot of protein is needed (1.2-1.5g per pound of body weight should enough for most people). But, no matter how much protein is eaten, muscle cannot be built without a caloric surplus. Obviously in order to gain, more energy needs to be eaten than the body is burning. During a bulking phase, an extra 300-500 calories per day, every day, should result in steady weight gain of 1-2 pounds per week.

The final point is perhaps the most neglected for most people. You will not grow if you do not get enough sleep, plain and simple. Keep in mind that the majority of natural anabolic hormones are released during deep sleep. Sleep is when the body is repairing itself from most of the damage of the training session. If you are sleeping 5 hours or less per night, you will most likely never going to grow because the body is too stressed. Lifting too much and not sleeping enough will inevitably cause exercise burnout and/or over-training of the central nervous system. The magic number for most people based on average sleep cycles is actually 7 hours, not 8 like we have always been told. You might think that more sleep is better, but more than 9 hours doesn't seem to have any additional benefit for most people. Beyond 9 hours, studies have shown diminishing returns. So it seems your parents were on to something when they were nagging not to over-sleep.

In review, the 4 things needed for weight gain.

1. Lift heavy with compound movements
2. Force blood into muscles with high volume sets with constant tension
3. Eat at a caloric surplus and eat plenty of protein
4. Get 7-9 hours of quality sleep every night.

Stay consistent and persistent and undoubtedly you will see results!

Visit http://www.coachquinnpersonaltraining.com for customized exercise programs hand-made by me, Coach Quinn. With the right plan, you can achieve the body you have always wanted. Let me show you how.

All programs are set up as a printable check list with areas to track progress. All things are considered in program creation - goals, medical history, exercise history, access to equipment and lifestyle.

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Bodybuilding Without Steroids, Milo Secret To Building Strong Muscle

Bodybuilding Without Steroids, Milo Style! Here's what it means: if you're a drug-free weight lifter with average, or worse, lousy genetics like me, then building muscle boils down to this...

If You Are Not Lifting More Weight Today Than You Did 12-Months Ago, Or Even Four Weeks Ago... Then You Are NOT Building Muscle!

You can bench press or shoulder press a Kettle Bell with 40 lbs in each hand until you turn blue in the face... but the person who benches presses 275 lbs or barbell shoulder presses 125 lbs will always have a bigger chest and more muscular shoulders than you, why? because they are lifting heavier weights!

Here's the basics of bodybuilding without steroids, Milo style, for building lean muscle...

Free Weights. Machines balance the weight for you which leaves your stabilizing muscles weak. Free weights force you to balance the weight yourself which strengthens your stabilizer muscles and allows the body to develop real strength.

Compound Exercises. Lifting heavy objects always engages several muscles. If you want to build stronger muscles you must use exercises that incorporate more muscles - Dead-Lifts, Squats, Bench Press, Over-head Press and others.

Barbells. I see LOTS of people at the commercial gyms using machines because It's a comfortable and easier way to exercise. Milo Bodybuilding uses barbells because you can lift the most weight and progress more easily.

Pyramid Reps. You can use more weight if you stagger the reps and weight. This allows the different muscle fibers to be stimulated and developed. The end result is a more perfectly developed muscle that is as strong as it looks.

Frequency Of Training. If you weight train (with real progressive effort) to often you'll burn out. If you don't train often enough your muscles and body-fat content will never progress to what you want it to be, your goal. Milo Bodybuilding is all about putting together the correct combination for optimum growth and health.

Most Productive Exercises are:

Free Weight Squats

Dead-Lift

Bench Press

Over-Head Press

Bent-Over Barbell Rows

Barbell Biceps Curl

Barbell Close-Grip Bench Press - Triceps

Standing Calf Raise.

If you use these select compound muscle exercises in a system that allows you to lift heavy and safely, eat plenty of nutritious foods and get ample sleep, your muscles will have no choice but to grow stronger, bigger and much leaner!

It's Monday so remember to look over your short and long-term goals, get your mind into what you want to accomplish this week and don't make excuses not to do it. A winner never quits and a quitter never wins!

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3 Sample Meal Plans For the Perfect Bodybuilding Diet

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1

Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel

Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 - Cup grilled veggies,
1 - Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 - 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt

There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart:

Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time.

A bodybuilding diet is useless when it's not combined with muscle building workouts. Take a look at Workoutsforbigmuscles and discover muscle building workouts, advice on diet and supplements and multiple tips and tricks for your success.

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