A Sound Diet Plan for Body Building

Maintaining a healthy Diet Plan for Muscle Growth.

If you want to gain muscle fast and get ripped beyond your imagination, then this article might help you with.

A natural bodybuilding diet will not only give you a healthy and strong body but it enhance your performance for the gym workout, plus boost your energy for daily routine work.

A normal diet plan consists of multiple meals per day usually taken after every 3 hours. Your body need constant supply of amino acids, carbohydrates and proteins in order to repair and grow your muscle tissue plus boost your energy.

I recommend begin with below mentioned body building diet plan, depending on current weight and current weights you are lifting.

Meal 1 (07:00)
8 egg whites, 1 yolk, scrambled
Half cup oatmeal
1 orange

Meal 2 (10:00)
6oz chicken breast, grilled
1 medium baked potato
1 mixed salad with low fat dressing

Meal 3 (13:00)
6oz lean steak, grilled
1 cup brown rice
3oz steamed vegetables

Meal 4 (16:00)
1 scoop whey protein
1 apple or 1 banana

Meal 5 (19:00)
6oz salmon, baked
1 sweet potato
3oz steamed vegetables

Meal 6 (22:00)
6oz low fat cottage cheese
Half apple
Handful of almonds


Important Bodybuilding diet tips:

- Drink plenty of water at least one gallon of water per day.
- Take a simple carbohydrate drink along with some whey protein right after your weight training workout.
- Take in good fats from olive oil, natural peanut butter and omega 3/6/9 caps.
- Make sure you sleep at least 6 to 8 hours every night to ensure proper recovery from your workouts.

Even more important bodybuilding diet tips!!

- Don't worry so much about your calories i.e. counting everything to the last percentile! Use the mirror and the scale to assess your progress. If you are gaining weight and your strength is increasing then stay with your current bodybuilding diet. If your weight is staying the same after a few weeks, slowly increase the portions of your meals and your overall calories.

- Pay extra attention to 3 meals of the day: Breakfast, post workout meal and your last meal before you go to bed. These will probably be the most important of your daily bodybuilding diet plan. Take advantage of the body's needs during these 3 times and maximize your nutrient intake.

Your bodybuilding diet should always be customized according to your age, weight, height, body fat percentage and goals.

The Basic Total Body Workout

A total body workout is an excellent way to keep in shape and stay healthy. This type of routine is designed to exercise your entire body rather than just specific body parts. Because of the simplicity, these types of workouts are easier to maintain and can get you in and out of the gym quickly. In this article, we will cover a basic total body workout. As always, please check with your doctor before engaging in any exercise routine.

Because you will be working out the entire body, it is best to start with one exercise per muscle group per workout. After you build strength and endurance, you can do 2 exercises per muscle group for each workout.

The basic workout should be done twice per week. This will give you enough work to build strength and muscle while also giving your body sufficient rest. You can eventually progress to 3 x week if you desire, or go down to 1 x week for simple maintenance.

Ok, let’s get to it. We will stick with major muscle groups to keep it simple - don’t worry, your minor muscle groups will be worked out by these exercises. For each workout, pick
one exercise per muscle group and complete the circuit - this means you should be only doing 4 exercises per workout. Choose a different combination each time. Exercises listed below do not include a warm-up set.

Chest (Minor: triceps)

Bench Press - 3 sets of 8-12 reps
Incline Bench Press - 3 sets of 8-12 reps

Back (Minor: biceps)

Pull Ups - 3 sets to failure (lat pulldowns okay until you build strength)
Dumbell Bent Over Rows - 3 sets of 8-12 reps

Shoulders (Minor: traps, triceps)

Seated Military Press - 3 sets of 8-12 reps
Upright Rows - 3 sets of 8-12 reps

Legs (Minor: calves)

Squats - 3 sets of 12-15 reps
Leg Press - 3 sets of 12-15 reps

As promised, a total body workout that is simple and efficient. In basic form, you can be in and out of the gym in 30-45 minutes. Of course, you can choose to add auxillary exercises such as biceps curls, calf raises, tricep extensions, etc.

Enjoy the workout!

Crossover Glute Stretch

Description
Laying down glute stretch.

Equipment Used: None

Muscles Used: Buttocks (gluteus maximus and medius)

While keeping your shoulders pinned (outstretch the opposite hand to assist), pull your knee across your body and push it into the ground. Hold for 15-30s and switch.

Notes:

You can extend this stretch by holding for 5-10s, releasing, and then trying to push a little bit further. Do that a few times and then hold the last stretch for 15-30s.

Easy Mango Salsa

I love unique salsa…but who has time to make it from scratch? That’s why this recipe is so easy. With very little effort, you can create a salsa that no one will know started with your favorite prepared tomato salsa. Enjoy this summer twist on the most popular topping or dip.

Makes about 1 1/2 cups


You will need:

3/4 cup prepared tomato salsa
1 large ripe mango, peeled and diced
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro

In a small bowl, combine salsa, mango, lime juice and cilantro.

NUTRITION INFORMATION per tablespoon:

8 calories; 0 g fat
2 g carbohydrate
29 mg sodium
29 mg potassium.

Don’t stop limit yourself to chips and dip with this recipe. Try it with veggies, mix it in scrambled eggs, or serve it on top of grilled chicken or white fish. Yum!