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Dietary for Newbie Bodybuilders

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Dietary for Newbie Bodybuilders

Food for the bodybuilder is a subject of some important rules, more accurate, the laws, the same as for novice and professional. Nutrition is the key to successful training. The bodybuilders have to follow all these “laws” otherwise they risk not only achieving nothing but harm to their health. The fact that the body of a bodybuilder is experiencing the severe pressure of training loads, and proper nutrition - is the main way for their compensation!

Different Sources of Protein:

Different sources of protein:

As you know, the world around us consists of limited numbers of chemical elements. They are differently connected to each other and form a variety of substances all around us.  In nature, the role of these primary elements plays amino acids.

This is the "building blocks" of protein molecules that can combine in the different order, though details of child constructor. Each combination is a separate type of protein. Thanks to the versatility of amino acids, we can take to eat meat and fruit plants.

In our digestive system break down protein chains alien to the "building blocks" of amino acids, and then they joined a radically different way, forming an internal protein of the body, including muscle protein. As a bodybuilder, you should know that the protein of beef, pork, fish, poultry, legumes, nuts, etc. contain amino acids in the ratio, which is not really good for a human.

Some amino acids are missing; some are in the structure of the protein in unnecessary excess. So if you are to satiety eats chicken, it does not mean that you have enough reinforces yourself after heavy workouts.

Bias in favor of certain amino acids may lead to a chronic shortage of protein synthesis in the body, especially if you decided to eat regularly one chicken. In your diet, you should make the most varied sources of protein, including the products of plant origin.

This is the only way you will be able to provide your muscles with all kinds of amino acids! Some athletes turn into a vicious circle of so-called "best meat" - only eat veal, beef meat and delicious varieties of fish. This is a mistake, costly in every way!

No Meal Before Bedtime:

No Meal Before Bedtime:

In bodybuilding is very tenacious "myth" about the special benefits of a late meal. At night to eat more tightly and be sure to drink a liter and a half of the protein drink. At first glance, this argument does make sense.

Metabolic processes going on in a dream and reach their peak at 4 o'clock in the morning. Is it too risky to leave by this time your stomach empty? No! The really critical needs of the body with energy are only in the early morning when the depleted glycogen reserves in muscle and liver.

Then at the beginning of the early hours of the day and need a good meal, focusing on the high-calorie menu. Please note that you need to put emphasis on the energy component of the food! For breakfast, you should eat more of those products that have a higher energy value!

If you will try to do this way before going to bed, then the subsequent power surge breaks the depth of the sleep. In the morning you'll feel overwhelmed and sleepy.  An ordinary dinner daily diet of a bodybuilder should not exceed 25% of total daily calories. Thus, the maximum calories you should take for breakfast. This is the most important commandment power bodybuilder!

Must Read: Bodybuilding Diet Myths

Eat in Small Portions:

Eat in Small Portions:

The bodybuilder should eat at least 4-5 times a day. After each meal is a brief burst of energy that compensates for the natural "failures" of efficiency, with each occurring at least 2-3 times a day.  Eating small portions have a positive effect on the assimilation of nutrients, including protein.

Food is digested more quickly and efficiently. But most importantly, of course, is that food and frequent small meals have a specific effect on catabolism, i.e., protein breakdown of muscle. Catabolism slows down!

Always Eat on Time:

Always eat on time

It is not only about the regularity of meal. On time means the entry into the body of nutrients exactly when is the biggest need. During the first 30 minutes after the end of the complex, you have to take at least 50-100 GG carbohydrate since your glycogen stores are depleted. Organism perceives this situation as extremely dangerous and begins to destroy the protein of muscle to extract from it the components required for the synthesis of sugar.

Then sugar is sent to replenish glycogen stores. To avoid this, make the carbohydrate within 30 minutes after the workout. During this period the body has a unique ability to assimilate carbohydrates almost instantly and immediately turn them into glycogen! Be late with the reception of glycogen, and you will lose muscle!

Make Use of Supplements:

Make Use of Supplements

The vitamin content of the foods on your table never coincides with the data, listed in the dietary references. This means that vitamins and minerals are extremely unstable. They are destroyed during storage, transportation, food and heat treatment.

Therefore, vitamins microclimates have to be taken extra. Vitamins and multivitamin have to be taken only with the food! The reason is that food intake stimulates the secretion of the digestive tract of specific substances that contribute to the assimilation of vitamins and enter them into the blood.

Remember, though vitamins are like regular pills, they can not take on an empty stomach with a glass of water. First of all, it's pointless to reason already described, and secondly, they can cause serious illness if the stomach is empty!

Prepare Food Properly:

Prepare Food Properly

Storage of products leads to the disintegration of these important vitamins and minerals electrons. This means that the cooking needs to use only fresh ingredients. After cooking a dish eat it, and not keep it in reserve in the refrigerator. Cooking vegetables require compliance with the following rules:

- need to cook vegetables easy of softening, but no longer,
- discoloration of vegetables during cooking shows on the loss of most vitamins and minerals;
- cook vegetables should be in a little water, not allowing the active boiling and evaporation;
- let down the vegetables to the already boiling water.
About the meat, then you as a bodybuilder should avoid all meat dishes that are prepared in a frying pan with lots of fat. The best way of cooking meat is over an open fire or in the microwave. The general rule for all meals says that they need to be eaten as soon as possible after preparation.

Chew Longer:

Grinding food in your mouth - this is the first stage of digestion. In this stage produces the selection of amylase - an enzyme that gives a start of digestion of carbohydrates. But the main thing, of course, that leads to a refinement of chewing food.

This, in turn, is essential for good digestion. Of chemistry, it is known that the reaction is better than more surface contact of the reactants. This fully applies to the digestion, where the most important agent is hydrochloric acid gastric juice.  Do not rush to the table, carefully, up to 20 times chew one piece, and you will increase the degree of assimilation of the same protein for at least 20-25%.

Drink Enough:

drink enough water.
The bodybuilders should not limit the amount of water they drink, though they should divide the intake of water by some rules. You should be aware that water - it is part of the diet. Water is a member of the metabolism of fats, digestion of protein and of the vital organs.
You can not drink less than the actual physiological needs! When you come to workout, you have an equally strong wish to eat and drink. It makes you eat and drink at the same time, and leads to the dissolution of the digestive acids and enzymes to low concentrations. Instead, you should carefully drink before a meal in about 10 minutes before taking the main dishes.
During this time the water has time to digest, and digestive problems will not be. As for the water intake during the rest of the day, there is approximately 80-90% of the daily diet you should drink in between meals. You should not drink coffee, tea, etc.
All these drinks contribute to the excretion of the most important bodybuilding substances, including calcium, sodium, and potassium. The special danger to the bodybuilder is a carbonated beverage. They neutralize the acid digestion! Remember, there is nothing better than plain water. Bodybuilder drinks only pure water!

Natural Products:

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The difference between natural products and those that are sold in stores is huge. Judge for yourself, with all the fragility of the product raw materials, such as milk, which sours during the day, you buy the products, the shelf life of over several months! It is clear that such a "success" is possible only through the processing of products in special ways that leave them little useful and adding a special preservative.

That is why the majority of products on store shelves are not for you! You need a healthy diet, well, much of that. Prepare yourself using the products of peasant market. Be especially picky about the meat. Once frozen meat loses up to 70% of its biological value!

Fresh Fruits and Vegetable:

Fresh Fruits and Vegetable:

Fiber fresh fruits and vegetables greatly enhance digestion. Eat more salads, prepared from the same cabbage. It is much more useful than cabbage braised or boiled in soups. Eat more fresh fruits. Sometimes we hear that a complete substitute for fruits and vegetables are cooked in their juices.

No, it's not. Factory juices contain the same preservative, in addition, there is added sugar, and the concentration of natural ingredients is not above 40-50%. Everything else is water. More useful juices, cooked at home with a juicer. These juices contain vitamins and minerals, but quickly turn sour.

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1 Comment

1 Comment

  1. Ethelyn Luers

    March 29, 2013 at 4:07 am

    Whey protein is naturally present in cow’s milk and is separated from the milk during the cheese-making process. Enzymes are added to the milk to help separate the liquid whey from the curds. The liquid whey that is separated is then pasteurized and dried into a powder. Whey protein powder is present in certain health foods and is also sold as a supplement that you can add to your own foods. Whey protein has certain advantages in a senior diet because it might benefit the health of your heart and muscles and help protect your memory. Whey protein is also high in calcium, which might reduce your risk of osteoporosis, a bone-thinning disorder that most commonly affects older people…

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Beginners

2018 Post-Summer Lean Bulking Guide

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Lean Bulk

The summer might be nearing its end. And thus, you think of switching to a bulking mindset. You could actually continue the journey of shred-dom. You could deprive yourself of every holiday celebration. But, it will also help if you will change your goals. It will be a good idea to engage in a lean-bulking season.

What Do You Understand About Lean Bulk?

Lean Bulk

You will need to keep in mind that there are certainly 2 types of bulkers; lean bulk and dirty bulk. The difference between the two is the attention to the detail and the understanding of building lean and true muscles that takes time.

This is not about doing all these in just weeks but more about the months. On the other hand, you may already have encountered such a dirty bulker in the past. They are the ones who spend most of their time eating ice creams, burgers, and pizzas.

They never show their care regarding their complete calorie counts or nutritional facts. This is because that is the time of bulking season. In the event that you have shown no care, you will end up accumulating serious fat mass.

Solid Lean Bulking Guide Comes In:

Lean Bulking Guide

In this regard, it can be a good idea following a solid lean bulking guide. Keep in mind that a lean bulk is believed to be a bulk whereas the bulker increases the complete calorie intake. This is also until they already have put themselves in a slight surplus of calorie.

In that slight surplus, a trainee will be able to sustain it while putting on some muscles throughout the course of her or his bulk. Most of the calories consumed will be obtained from the whole food sources. That way, they will meet their daily calorie needs.

They may as well choose a dense food option of calories from one time to another. In that particular increase of calories, you will find it quite hard to go to the gym. This will help you in your recovery. This will also allow you to crush your lean-bulking goals.

Establish Your Calorie Needs:

In order that you achieve a successful lean bulk, it is essential to establish a quite surplus of calorie. You will only do this if you already found out your calorie needs on a daily basis. You may make use of BMR calculator. You will get the number from it.

The number will already be a good estimate for the amount of calories you will need to eat every day. That way, you will be able to maintain the current weight that you have.

In addition to that, you will have to add the calories for a calorie surplus and for some muscle growth. The recommendation will begin with a small amount. And then, add up some more 250 calories to your basal metabolic rate.

Monitor Your Progress:

Monitor Your Progress

You will now need to monitor your progress. Your gains will of course come on a gradual basis. If you experience more than zero point five pounds of a change in your weight every week, you will now need to consider in mind that your calories may come too high.

Take note as well that with a bulk, you will experience water retention. You will need to monitor your total body fat percentage. In addition to that, add up some calories in slowly. Limit the risks of adding some more fats while maximizing the potential for some lean muscle growth.

Figure Out Your Body’s Macronutrient Needs:

Macronutrient Needs

Figure out your body’s macronutrient needs to accomplish your goals. It is actually the protein that is an essential macronutrient you need to repair your broken muscles. You will need to protein in the range of 0.5 to 1.5+ grams of protein for every pound of your body weight.

Look for a Good Workout for Building your Muscle:

You need to keep in mind that you will not build your muscle unless you try the muscle building process. This will, of course, be done if you engage in resistance training. In weight training, it will break down the muscles in your body. That way, you will be able to build them up.

You may choose from different workouts that include a ten-week mass building program, six-week workout program in building lean mass, twelve-week program to getting huge, four-day maximum mass and MAUL workout.

Related Article: 5 Impactful Workouts to Build Your Lagging Body Parts

Route to Take:

It will be a good idea to go on a route of increasing your intensity. Concentrate further on adding some strength. If you will love it lifting heavy weights, do so.

If you like an even higher volume of exercise, you could just stick to the hypertrophy training. Go heavy and concentrate further on your hypertrophy.

Take the Time to Sleep, Rest and Then, Recover

If you want to achieve lean bulks, you will need to have a good quality sleep. Your sleep really matters. You will need to sleep every night from seven to nine hours.

Now, you have learned more about the 2018 Post Summer Lean Bulking Guide to ever consider in mind!

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6 Best Supplements to Increase your Stamina

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It does not matter if you are spending time hitting the swimming pools, or just working out to have a perfect and toned body; stamina is something that will take you to the next level of training. The use of right supplements in proper manner is what guarantees that things will work in a desired manner.

If you will stumble the internet or fitness magazines you will come across several pages emphasizing the significance of supplements related to abs however there will be hardly anything related to the stamina.

Stamina in athletes is a way of ensuring that they will perform their required performance in an enhanced manner. Whether it is about 50 to 60 miles of running, swimming for hundreds of laps, or just working out in the gym, this sheer training means that stamina of the athletes pay close attention to their diet as well as supplementation.

Endurance and stamina training demands a lot from the athletes body’s from mental, physical and energy standpoint in every manner. If you feel that the time to enhance the endurance activities was not enough then you should be taking facilitation of these supplements to refill the energy in a quick manner whenever you run of it during your day to day activities.

No doubt we all must be thankful to these supplements that enable the people to boost their performance, trimming down the prep time and so much more.Underlined is a list of 6 best supplements that are used to increase the stamina:

Muscle Tech Platinum 100% Creatine :

Creatine supplementation and exercise stamina is usually not linked in the same sentence. It is thought about in terms of speed, strength, and power; all this for good reason indeed. There have been several researches showing significance of effective use of creative in order to improve the size and strength of muscles. Though most of the studies argue that it has nothing to do with stamina but this is not true.

Looking at the increase in the ATP production as well as enhanced anaerobic performance, you will reach the conclusion that it offers several indirect benefits for the athletes, runners, cyclists, people working out in gym and so much more.

With these supplements, recovery time has been decreased, and increase in power output.Muscle Tech Platinum 100% creatine has been pretty much effective in this regards.

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BCAA Energy :

It has been designed to enhance the stamina and boost the energy levels to offer better performance to the users. It just does not matter if you need to the energy, performance or recovery before, during or post workout sessions.

It can be used anytime when one feels like accessing a soda, energy drink or coffee etc. It contains the highest quality of BCAA along with the natural energizers with zero carbohydrates and sugar. You can customize your experience based on the occasion for intense energy, post workout recovery, and enhanced performance.

It is offered in delicious flavor to ensure the drinking process as enjoyable as possible.

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Optimum Nutrition Essential Amino Energy :

It a beta alanine supplementation that has been proven top enhance the performance of the body. At the same time it delays the fatigue that body comes across during any intense activity. The supplement is known to provide the users with enough energy to work well during the intense training session.

It is an easy tobe mixed energy powder along with the amino acids. It provides almost 100mg of caffeine extracte 4d from the natural resources. It will work equally regardless of it you need it in the morning or crave for the energy in afternoon. It will not let you down in any manner.

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Optimum Nutrition Gold Standard 100% :

Proteins offer the best endurance that athletes usually need. It does not matter if you are eating low carbohydrates, gluten free, low fat or whatever; you need proteins. No doubt it is common that most of the times people focus on carbohydrates for essential energy however protein is essential for the recovery and enhanced energy.

Each serving of this product offers 24g of protein. It is offered in 20 different flavors. You can choose the one you like for you.

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ScivationXtend BCCA Powder :

Glutamine is among the most abundant amino acid that is found in human bodies. So why do you need to use this orally as well? When one is involved in intense workout, glutamine is drained and hence body needs to refill them. Failure of having refill can lead to breakdown of muscles. Moreover lower level of Glutamine also compromises the immune system of the body and enhanced risk for infection.

These supplements named ScivationXtend BCCA powder, is known to offer support to muscle growth and strengthen them further. These supplements are known to be free of sugar, calories, and carbohydrates. Taking these supplement make the body hydrated, during as well as after the workout sessions.

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Amino Lean Energy Formula :

This supplement has been well equipped with all the national values that are required to build the muscles and at the same time burn the fats in the body.This can be taken anytime on and non-training days for muscle recovery, weight loss, and enhanced energy.

The end result of taking this wonderful supplement is that it is easy to be mixed any time to burn the fats and feed the muscles. It has been equipped with attractive formula of enhancing and boosting the daily performance to take the user to a whole new level.

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In short, it is an agreed upon fact that supplements are required in order to enjoy enhanced level of energy and stamina. However, it needs to be well kept in mind that not all the supplements are meant for everyone. It is suggested to take suggestion of your physician before starting a supplement. Trainers can also recommend you high quality and proper supplement complementing your particular requirement. Appropriate use of these supplements will definitely provide you with desired results at its best.

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The Differences Between Antiestrogens, Anti-aromatases and Estrogen Antagonists

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You may be wondering and asking yourself questions about steroids. If you are into body building, definitely, some of these questions must have popped out and wondered whether or not to use the steroids. But come to think of it, the Anti-Estrogens, Anti-Aromatases, the Estrogen Antagonists…what are they? What does it mean if somebody is using one of them? How much of a benefit are they to the body? Or still, how do they help in body building? All are question that you must be trying to find answers to. Just hang on tight because I shall be taking you through a comprehensive tour on these steroids.

What the Anti-Estrogens, Anti-Aromatases and Estrogen Antagonists mean

Anti-Estrogens

Anti-Estrogens! Just as the name suggests, they are the drugs that once taken, they tend to reduce the estrogenic activities in the body.

The anti-estrogens can be classified into two classes, basically, there are the naturally occurring or the herbs and still, there are the synthesized estrogens and all work to achieve the same objective.

Anti-Aromatases

Anti-aromatases on the other hand refers to the drugs that are responsible for suppressing the aromatase from being produced and thus, this helps in reducing the estrogen from being produced.

Estrogen Antagonists

Estrogen Antagonist is the compound that has a tissue-selective action. Generally, what they do to the body is that they produce beneficial estrogenic actions in some certain specific tissues.

So basically, all these have one purpose, reducing or completely preventing the estrogenic from being produced in the body.

Understanding What Competitive Inhibitors are:

To understand better what these compounds are, we need to be familiar with this concept- competitive inhibitors. Basically, they are a group of enzymes belonging to the Aromatases inhibitors and their effectiveness in bodybuilding is that they are able to decrease the amount of the normal substrate increase.

They play quite a significant role in the body in that they can cause production of less estrogen and therefore, this means that you will be able to maintain higher levels of testosterone.

Consequently, you will hear body builders talking about things like the anti-aromatases supplements. Generally, these are meant to reduce or suppress the aromatases and thus prevent more estrogen from being produce. Which I think is the major side effect in men who are experiencing too much estrogen.

These inhibitors include cytadren, Arimidex, Priviron. Basically, they bind to the same binding site on the aromatases enzyme in which the testosterone does. What happens normally is that they allow less testosterone to bind to the aromatases. As a result, less testosterone is converted to estrogen.

Aromatases Inhibitors and their Significance

If there are more testosterone molecules in the body, or in the binding site, with some similar binding strength, the aromatases enzyme will most likely bind to the testosterone. More to that, it will most like be working to produce more estrogen. Therefore, this means that to achieve greater results in less production of the testosterone, more inhibitors will have to be present.

To be effective, then it would mean that;

  • The inhibitors would have to be present in higher concentration or,
  • They must have the ability to bind more tightly than the normal substrate.

Now, with that in mind, consider an inhibitor such as the cytadren or the priviron. It takes more of the inhibitor to out-to high testosterone levels. However, if you take another inhibitor like Arimidex, only a small dosage is sufficient because unlike the other inhibitors, it bonds quite strongly.

Estrogen Receptor Antagonism

This is another inhibitor that we have to consider in as much these inhibitors are considered. But what do we mean by receptor antagonist? It is a compound molecule that binds strongly to a hormone receptor and instead of making it responsive it makes unresponsive.

The receptors that follow this behavior include the Clomid, and the tamoxifen. Structurally, these drugs are very much similar and they are generally non-steroids.

They only differ by a very small percentage but they very much affect the drug metabolism.

In the context of estrogenic or the anti-estrogenic compounds, both the clomid and the tamoxifen are said to be metabolized to these compounds. However, you have to be aware of the fact that tamoxifen tends to be particularly prone to acting as an estrogen.

High or Low Estrogen Levels in the Body

You may be wondering, how you tell if you have high estrogen levels in your body. The following are some noticeable symptoms;

  • Increased abdominal fat.
  • Depression, emotional detachments.
  • Low libido.
  • Loss of muscle mass.

Low estrogen levels

  • Low blood pressure.
  • Excessive urination.
  • Joint cracking.
  • Adrenal glands weakening.

So, if you have been experiencing some of these signs in your body, it is a sure sign of high or low estrogen levels depending on what you are experiencing.

Causes of high estrogen levels

There are some causative factors of high estrogen in the body. Some of these include;

  • Too much fat.
  • Getting old.
  • Testosterone replacement therapy.
  • Xenoestrogens

These are the causative factors of the high estrogen in the body.

For Effective Estrogen Suppression

There is no specific intake of the dosage recommended. However, it all depends on the dose of Anabolic/Androgenic Steroids being used.

With some of the AAS like the primobolan or even the trenbolone, there is no need for the anti -estrogen or the anti-aromatases.

If you consider something else, say nandrolone, getting an aromatase inhibitor will be completely useless; however, a smaller amount estrogen receptor will do magic or you.

If you are having a situation where you are dealing with the testosterone, may be using in combination the aromatase and the estrogen receptor antagonist will give you superb results. If still you are experiencing lower doses of testosterone, using lesser antiestrogens can become really useful.

Final verdict

The usage and the intake of some of these drugs need to be taken with precision otherwise making a mistake may cause you a big cost. Again, you need to be aware of the fact that these drugs are only to be taken where there is need and necessity. You don’t just take them for the sake. More to that, you should know what drug works where and even how to use it. Make no mistake; you may use a drug only to find the opposite. Lastly, you need to know in what proportion you should take the drug.

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