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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:


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.



Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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Tren Cycle for Beginners




Bodybuilders must have a clear approach to the tren cycle for beginners. Trenbolone is a potent steroid that should be cautiously and properly researched.

For beginners, starting with a lower dosage and gradually increasing it over time is recommended. This allows the body to adjust to the effects of trenbolone and helps minimize the risk of potential side effects.

Start With A Plan

It is also important to have a well-structured cycle plan in place. This includes determining the cycle duration, dosages, and frequency of administration. Consulting with a knowledgeable healthcare professional or experienced trainer can provide valuable guidance in creating an effective cycle plan.

Additionally, proper nutrition and training protocols are essential during a trenbolone cycle. A balanced diet of protein, carbohydrates, and healthy fats will support muscle growth and recovery. Combined with an appropriate workout routine tailored to individual goals, this can maximize the benefits of the trenbolone cycle. Remember that safety should always be a priority when using any steroid.

Educating oneself about potential side effects, risks, and proper usage guidelines is crucial before embarking on a trenbolone cycle or any other steroid regimen. You're right! Proper nutrition and training protocols are crucial when using trenbolone or other steroid. A balanced diet is important to provide the necessary nutrients for muscle growth and recovery. Including sources of protein, carbohydrates, and healthy fats can support your body's needs during the cycle.

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Tailor Your Training Routine To Individual Goals

In terms of training, having an appropriate workout routine tailored to your individual goals is key. This can help optimize the benefits of the trenbolone cycle by ensuring that you're targeting specific muscle groups and incorporating exercises that promote strength and hypertrophy.

Dig Out More Information

However, it's important to prioritize safety when using any steroid. Before starting a trenbolone cycle or any other steroid regimen, educating yourself about potential side effects, risks, and proper usage guidelines is essential. This will help you make informed decisions regarding dosage, duration of use, and post-cycle therapy (PCT) to minimize potential risks.

Furthermore, consulting with a healthcare professional or qualified fitness expert with steroid experience can provide valuable guidance throughout your journey. They can monitor your progress, address any concerns or questions you may have. Always remember that responsible use of steroids involves thorough research, consideration of potential risks/benefits ratio, and being mindful of your overall health and well-being.

The Frequency of Tren Cycle for Beginners

When it comes to cycling Trenbolone, there are several factors to consider. The frequency of the Tren cycle for beginners can vary depending on individual goals, experience level, and tolerance to the compound. Typically, Trenbolone cycles range from 8 to 12 weeks in length. However, some advanced users may extend their cycles up to 16 weeks.

It's important to note that Trenbolone is known for its strong side effects, including potential cardiovascular strain, suppression of natural testosterone production, and liver toxicity. Therefore, using this steroid responsibly and following proper cycling protocols is crucial.

Many experienced users recommend starting with a lower dosage during the first cycle to assess how your body responds to Trenbolone. Incorporating post-cycle therapy (PCT) after completing a Trenbolone cycle is also advisable to help restore hormonal balance and minimize potential side effects.

Ultimately, beginners' frequency of the tren cycle should be determined based on individual goals, understanding of the compound's risks and benefits, and consultation with a knowledgeable healthcare professional or experienced steroid user.

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Tren Cycle for Beginners Steps

When using trenbolone (tren) for beginners, it is important to understand the step-by-step procedure clearly. Tren is a powerful anabolic steroid that should be cautiously approached, especially for those new to using performance-enhancing substances.

Before starting a tren cycle, it is essential to consult with a healthcare professional or an experienced fitness expert who can provide guidance and monitor your progress throughout the cycle. They can help determine if you are ready for this level of supplementation and ensure your safety.

The step-by-step procedure for a tren cycle typically involves the following:

1. Research and Education: Thoroughly research tren and its potential benefits, risks, and side effects. Understand how it interacts with your body and what precautions must be taken.

2. Establish Goals: Clearly define your goals for using tren, whether it's gaining muscle mass, increasing strength, or improving athletic performance. This will help guide your dosage and duration of the cycle.

3. Dosage Determination: Start with a low dosage to assess how your body reacts to tren. Beginners start with around 50-100mg per week, split into several smaller doses.

4. Cycle Duration: A typical beginner's tren cycle lasts 8-12 weeks. It's important not to exceed this timeframe as prolonged use can increase the risk of side effects.

5. Supportive Supplements: Consider incorporating supplements such as liver support agents or testosterone replacement therapy (TRT) during your cycle to mitigate potential adverse effects on liver function or natural testosterone production.

6. Monitoring Progress: Regularly monitor your progress during the cycle through objective measures such as body composition analysis, strength gains, and overall well-being.

7. Post-Cycle Therapy (PCT): After completing the Tren cycle, implement an appropriate post-cycle therapy protocol to help restore natural hormone production and minimize any potential side effects associated with discontinuing Tren use.

Where to Source Your Tren

When purchasing trenbolone, it is important to prioritize safety and legality. Trenbolone is a controlled substance in many countries, and its sale without a prescription is prohibited. Therefore, being cautious and ensuring you purchase from a reputable source is crucial.

One of the most reliable options for buying trenbolone is through licensed pharmacies with proper prescriptions, such as These pharmacies adhere to strict regulations and quality control measures, ensuring you receive genuine products.

However, it's important to note that using trenbolone for non-medical purposes, such as bodybuilding or performance enhancement, may not be legal in some countries. In such cases, attempting to purchase trenbolone from underground or illicit sources can pose serious risks to your health and legal consequences.

It is always recommended to consult with a healthcare professional or an authorized medical practitioner who can guide you on the appropriate usage and legal avenues for obtaining trenbolone based on your specific circumstances.

Tren Cycle for Beginners Take Away

Beginner bodybuilders need to understand the approved dosage guidelines when using trenbolone, a powerful anabolic steroid. Trenbolone is known for its potency and effectiveness in promoting muscle growth and strength gains. However, it is crucial to cautiously approach Tren Cycle for Beginners due to its strong nature.

For beginners, starting with a lower dosage of trenbolone is generally recommended to assess their tolerance and response to the compound. The approved dosage for beginner bodybuilders typically ranges from 50mg to 100mg per week. This conservative approach allows individuals to gradually introduce trenbolone into their system while minimizing the risk of potential side effects.

It is important to note that every individual may respond differently to trenbolone, and factors such as age, weight, fitness level, and overall health should be considered when determining the appropriate dosage. It is always advisable for beginners to consult with a knowledgeable healthcare professional or experienced coach who can provide personalized guidance based on their specific circumstances.

Additionally, regardless of experience level, it is crucial for all users of trenbolone or any other anabolic steroid to prioritize proper cycle support and post-cycle therapy (PCT) protocols. These measures help mitigate potential side effects and ensure a safer and more effective experience with trenbolone.

In conclusion, when using trenbolone as a beginner bodybuilder, adhering to approved dosage guidelines ranging from 50mg-100mg per week is essential. Consulting with healthcare professionals or experienced coaches can provide valuable insights tailored to individual needs. Prioritizing cycle support and PCT protocols further contributes to optimizing safety and effectiveness during the usage of this potent anabolic steroid.

Related Article: Beginner Steroid Cycles To Do

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Using SARMs on Top of a Steroid Cycle: DOs and DON’Ts




             Cycling is increasingly becoming a trend among bodybuilders, thanks to its immense benefits. However, cycling has a proper approach every bodybuilder should use to get the desired results. Some people prefer using selective androgenic receptor modulators (SARMs) during a cycle. Although these products may not hinder the cycling process, there are some things you need to consider before taking that route.

What Are SARMs?

              These are androgenic receptor ligands that come with androgenic properties. Although relatively new, they have gained wide recognition among bodybuilders and fitness enthusiasts because of their potency. They bind to specific androgenic receptors in the body and enhance muscle-building. SARMs also ensure a gradual increase in body mass, thus helping beginners to attain the right body for bodybuilding.

              SARMs are very effective in enhancing muscle growth because of their selective binding with androgenic receptors. That’s the opposite of how certain steroids and supplement products act. It is the reason many people now prefer them to regular steroids. However, there have been questions about how these chemicals affect the steroid cycle. First, not all SARMs are safe for growing a natural body. Most of the products currently in the market are investigational and thus cannot be relied upon 100%. However, some have successfully undergone clinical trials and have been cleared for use. Here is a guide that should help you use SARMs on top of a steroid cycle without exposing yourself to complications.

Related Article:: Stacking SARMS: Different SARMS Cycles

Pick the Right Cycle Support Supplements

               By now, you know that SARMs do not go well with most steroids and supplements. It has been established that using certain products with SARMs can potentially damage your organs. That is because of hepatotoxicity associated with such compounds. The proper cycle support product will help you reverse any damage caused by such mixing. Cycle support supplements differ from post-cycle therapy (PCT) because they’re used during a cycle.

                 Failing to use proper cycle support supplements could result in side effects such as acne, hair loss, water retention, and organ toxicity. Cycle support should be taken daily to create the proper build-up in the system. Some of these products include:

  • Amino acids like N-Acetyl-Cysteine.
  • TUDCA bile acid.
  • Marian/milk thistle.


             However, you should make sure that the product you go for does not contain harmful ingredients. Most importantly, pick cycle support with many natural extracts.

Consult with Your Trainer

            Consult with your trainer first before using SARMs during a cycle. Most trainers have plenty of experience in cycling and supplementation and will guide you appropriately. If they ever used them at some point, they’ll know the right approach. Your doctor is another important person you should consult before embarking on this journey. They will guide you on how to use them correctly and recommend the best type to use.

Avoid Using SARMs with Strong Steroids

               Using SARMs with highly potent steroids can overwhelm your system. Additionally, these products don't come with aromatization like most steroids. That means the side effects of using it with potent steroids are twofold. Steroids like Deca usually strain vital organs like the liver, as do SARMs. It is highly recommended that you go for a softer steroid for cycling if you plan to use SARMs on top.

Alternate SARMs and Steroid Supplements

            There is a thin line between these two compounds. That is why SARMs are sometimes referred to as steroid alternatives. However, these chemicals are different in more ways than you think. For instance, SARMs are more potent than steroids because they only bind to specific receptors. They also tend to stress the liver and kidney more as the two organs struggle to break down the compounds.

        A bodybuilder can reduce the combined effects of using one compound on top of another by alternating. Depending on the cycle length, you can use SARMs and steroids on a 2:3 ratio respectively. However, you can also run a SARMs-only cycle first, then follow it up with a steroids cycle. People who have tried alternating have reported 10-20 pounds of additional muscle after just one cycle. The goal here is to improve the efficiency of using certain supplements while managing the high potency of a SARM.

Don’t Stack with First Cycle

              Stacking SARMs with the first cycle is unacceptable for obvious reasons. For instance, the body is still delicate during the first cycle, and using them can virtually wreck it. However, less potent SARMs such as Gw501516 can be stacked with the first cycle if the steroid is not very strong. You should stack these compounds during subsequent cycles because you need the stamina to do heavy cardio. Additionally, your body should have a certain tolerance level for more potent compounds such as SARMs. However, be informed that the product may not help burn as much fat as you desire.

               Bodybuilders can use different SARMs at this stage to boost their endurance. Most importantly, the different SARMs can be taken simultaneously to increase their effectiveness. Some people make the mistake of taking more of the same SARMs product instead of stacking different ones. Doing that may not show results faster and may not be as impressive.

Check Diet and Nutrition

               SARMs are powerful and ought to be approached with care. Their use can give you the best results you wish for or bombard you with nasty side effects. However, you can manage the latter by taking a protein-rich diet regularly as you continue using them. Depending on a person's gene composition, these compounds also have varying effects on the body. While some people react moderately to the chemicals, others are overwhelmed, irrespective of the precautionary measures taken.

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Extend Workout Time

            As mentioned earlier, SARMs have a lot of energy that must be used to good use. You will help your body use the chemicals if you train more frequently. Additionally, the bodybuilder should perform high-intensity exercises since SARMs increase endurance. However, you must be careful not to overwork your muscles and cause injuries. You can also reduce the dosage if you notice a surge of energy that is not being put to good use.

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SARMS Stack Table

The table below shows the recommended SARMs stacking.

SARMs Type Level Dosage Period
Rad 140 All 30 ml 30 days
Lgd-4033 All 30 ml 30 days
MK-2866 Beginner 10 mg 42 days
Experienced 20 mg 56 days
Professional 25 mg 60 days
Andarine Beginner 26.5 mg 42 days
Experienced 38 mg 50 days
Professional 50 mg 60 days
Cardarine Beginner 10 mg 42 days
Experienced 15 mg 60 days
Professional 25 mg 70 days
Testolone Beginner 10 mg 42 days
Experienced 20 mg 56 days
Professional 25 mg 65 days
Cardarine Beginner 10 mg 42 days
Experienced 20 mg 60 days
Professional 25 mg 70 days
Stenabolic Beginner 10 mg 3 times a day
Experienced 15 mg 3 times a day
Professional 25 mg 3 times a day
Ibutamoren Beginner 10 mg 60 days
Experienced 15 mg 60 days
Professional 25 mg 70 days


               A SARMs and steroids combination is the most formidable combination you can take, but it comes with a price. If you do it correctly, you can successfully achieve bulking and cutting when you use them on top of a steroid cycle. Most importantly, you must choose the right combination of the two compounds to avoid developing severe side effects. Always ensure your trainer and doctor know about it because they’re in a better position to guide you on safe practices. Don’t forget to go through our shop for high-quality SARMs products.

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