Sick video of Johnnie Jackson. You can tell his dedication from his training. Most of us can only dream of getting that big.
Mymusclebuildingdiet.com has articles to help you eat right while building muscle. The site was built for fitness aficionados.
Thought you guys might like this site. This diet program is based around eating what caveman did back in the day. A diet consisting of mostly meat, nuts, fruits and veggies. Gives you more energy and better mental focus. Also has a "CAVEMAN" fitness program.
For other fitness related information I recommend MyMuscleBuildingDiet.Com. They have the most up to date nutritional information and that will help you reach your fitness goals.
Heres a link to a forum post that contains hundreds of recipes for healthy foods.
http://forum.bodybuilding.com/showthread.php?t=26231
Mymusclebuildingdiet.com also contains recipes and workouts to help take your fitness training to the next level.
Ask Men
Ian Lee
Mass is something every bodybuilder seeks: attaining it is pretty simple and straightforward. Unless you use steroids (and get all the side effects that come with it), you will need discipline and devotion to your training. You will have to bust your gut and spend a lot of hard working hours in the gym. Follow Chris Cormier's 10 basic mass building rules when training to gain real mass. With a few good reasons on why they should be followed, below are Cormier's ten rules.1) Use free weights for all heavy sets
Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.2) Utilize compound movements
Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases. Most trainers believe that only good form will achieve muscle separation. But take Chris Cormier's advice and allow your muscles to grow. That will give them more space for separation.3) Find areas of improvement
Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. People always have some "better" parts of the body, so focus on less developed muscles.4) Experiment to find your best mass building exercises
With experience, you will learn to find exercises that work best on your muscles. Therefore, if you want to build mass, try different exercises and see which ones pump you up best. Once again, emphasize movements with dumbbells and free weights since they are the best for building mass.5) Avoid injury
The combination of an intense workout and heavy weights will increase the risk of injuries. Many bodybuilding careers ended because of torn pecs, slipped discs or strained erectors. Simply be careful and be sure to warm-up, gradually increasing to maximum lifting weight.6) Utilize optimum sets
Cormier suggests using a range of 16 to 20 sets per body part. I suggest that if you are not a competing bodybuilder, use a range of 12 to 16 sets, per muscle group. Each set should be completed to exhaustion; this will maximize the benefit of your workout. Try not to train more then 2 body parts in a single day or you will over work your body, and it might stop you from growing.7) Don't count exercises
There is no optimum number of exercises. Most bodybuilders recommend four sets of four or five different exercises per body part. As mentioned above, this depends on how serious you are in building a massive body. Professional bodybuilders usually use supplements, which gives them greater endurance and strength for muscle growth.8) Perform optimum reps
Chris Cormier likes to train heavy and perform many repetitions. He can curl 45 pounds ten times and considers it medium to lightweight. The point here is to always pump up the muscles until they can't move an inch more.9) Flirt with maximums
Check out your strength levels every so often by maximizing one or two reps. Remember that whenever you pound your muscles with maximum weight, the danger of over-training and injury increases. Therefore, gradually increase the weight until you can perform only one repetition. For example, when trying your maximum bench press weight, start with a realistic weight and gradually increase until you can no longer add on more weight.10) Eat your meat
You need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.
For other tips and advice check out Mymusclebuildingdiet.com. New articles are written weekly to help give you an advantage in the gym. Our site is built around helping YOU create a muscle building diet.
The Beginner's Fast Track Guide To Building Muscle -
Eating like a bodybuilder is easy right? After all, it's only 6 meals a day, involving cooking, preparing, weighing foods, shopping, figuring out how many calories you need to grow and not to mention eating all that food. So by now I hope you realize I was being slightly sarcastic with the above paragraph.
Eating like a bodybuilder is not easy and is by no means an overnight process in which anyone can do it. It takes time, patience, dedication and an enormous passion to build muscle, lose fat and or transform your body. But if you are just starting out in fitness and you cannot even imagine yourself eating 6 meals a day right now, don't worry it's not as hard and overwhelming as it may seem and with the proper guidance and direction, you should be eating like a bodybuilder in no time at all.
That's where I come in. If you know anything about me, you might know that unlike most people out there, I started out in fitness by searching Google on how to build muscle just like every other Average Joe out there (no pun intended). So I know just how frustrating it can be in the beginning. Now, it didn't take me long to start eating like a bodybuilder or even later become a certified trainer and fitness model champion, but let's just say I was a little more motivated than the average person and I am very obsessive compulsive about things. But now, I am in a very good position to give back and teach some effective techniques at fast tracking the bodybuilder diet for those of you still struggling with this. Are you ready to fast track into the bodybuilder's diet? Good, let's get started. Nutrition...Is There a More Boring Topic? Ok, so I realize that to most people looking to build muscle, nutrition sounds like the most boring topic in the world and to be honest, when I first started out I felt the exact same way. It was a few years before I started to watch what I ate and began to incorporate a more regimented diet and nutrition intake and it was at that point that I realized just how important nutrition is. I know your excited about lifting weights, gaining muscle and impressing that girl you've had your eye on for a while (I realize there's more reasons than that, but that seems to be the most popular one) but if you give your nutrition just as much attention as your workouts, you will dramatically increase the results you are currently getting. Think of nutrition like gasoline for your car; first of all, if you don't give your car gas (feed your body properly) it won't run for too long (you wont have the energy to workout). The more 'gas' you give the car, the further you can travel just like the more nutrition you consume, the more energy you can expend in your workouts. Make sense? Now obviously, we have to balance that intake as, just like if we fill a gas tank too much, it overflows, the same goes for our fat stores in the sense that if we eat more than we need to gain muscle, our fat glycogen stores can overflow and spill into our fat cells. Don't worry; I am going to give you a quick and easy method to determine your calories before the end of the article. I will also provide you a step-by-step plan to get on track to the bodybuilder's diet in just 4 weeks. Let's first go through my favorite subjects...the mistakes! You need to be aware of the common mistakes most people make when trying to develop the bodybuilder's diet. | Protein | Carbs | Fat |
| Chicken | Brown rice | Olive Oil |
| Fish | Whole wheat pasta | Almongs |
| Beef | Whole wheat bread | Cashews |
| Turkey | Oatmeal | Walnuts |
For other nutrition related articles and how to put on muscle mass check out mymusclebuildingdiet.com. They have the most up to date nutrition tactics to help you with your muscle building diet.
Tom Venuto
In the past few years, newspapers, magazines and TV have been broadcasting warnings about the hazards of too much desk time: "Prolonged sitting can make you fat and even kill you!" Now there's a new twist to the story: The newest research says that even if you work out religiously, if you also have a sedentary job and spend a lot of time in a chair, you may still be at risk! Read on to find out if you're an "active couch potato" and if so, what you should do about it ... Health researchers have been warning us for some time now about the metabolic and health risks of too much sitting. In fact, it made front page headlines last year when British research identified an association between sitting time and mortality risk.
The latest research has added a new twist: Experts are now saying that too much time spent sitting is an independent risk factor for obesity and metabolic health problems separate and distinct from getting too little exercise. Physiologically, there are distinct effects between prolonged sedentary time and too little exercise time. Research has shown that chronic unbroken periods of muscular unloading associated with prolonged sedentary time can have negative biological consequences. Even though there are very low levels of calorie expenditure from standing still, standing elicits electromyographic and hormonal changes. NASA has done extensive zero gravity research showing the metabolic consequences of extreme muscular unloading and there are interesting parallels being drawn here. Physiologically, it has been suggested that that loss of local muscle contractual stimulation due to sitting leads to suppression of skeletal muscle lipoprotein lipase activity and glucose uptake. By contrast, the mere act of standing involves isometric contraction of the anti-gravity (postural) muscles. Yet in the past, standing still would have been called "sedentary" behavior. There's another new wrinkle in the story: The latest research also suggests that you could meet what is considered an ideal guideline for physical activity, but if you also sit for extremely long periods, there could still be negative consequences. In other words, your formal workouts may not undo some of the negative consequences of long periods of sitting. They have actually coined a name for this phenomenon - "THE ACTIVE COUCH POTATO" An example is the person who works out regularly, or even jogs or bikes to and from work, but who sits all day long at his job for 8 or more hours and then spends several hours watching TV or surfing the internet in the evening. One study found a strong association between metabolic risk and TV watching time even when physical activity was 150 minutes per week of moderate to vigorous exercise! They also said that this association may be stronger in women than in men. Because these types of studies only show associations, it's very difficult to say with certainly that too much sitting specifically causes adverse health consequences. However, better scientific measurement with tools such as accelerometers has given us more insights than the older studies that were based only on surveys of self-reported TV and sitting time. It is also very difficult and always has been, for health organizations to make broad physical activity guidelines for the entire general population. Nevertheless, the latest research is pushing fitness experts and public health officials to send more messages that include not only guidelines on how much and what kind of formal exercise to do, but also to specifically reduce sedentary behaviors like TV watching and computer time. They're also calling for a distinction between too much sedentary time (particularly sitting) and too little exercise. In particular, they're recommending that you break up sitting time whenever that's possible. Researchers in the Australian Diabetes, Obesity and Lifestyle Study found beneficial associations in metabolic risk markers just from the presence of breaks in sedentary time. That could be as simple as transitioning from sitting to standing or from standing still to starting to walk. They also found an association between a higher number of breaks in sitting time and beneficial changes in waist circumference, BMI, triglycerides and blood glucose. When news reports hit the media previously about the sitting - obesity - health connection, some people shrugged it off as common sense or inconsequential. However, I think the idea that you might be an "active couch potato" is not something to shrug off at all, because unless you work out formally in addition to holding a physically-active job, the active couch potato group includes the majority of fitness-conscious people in our modern, technologically-based society today. Many people work out diligently at least a few days per week, but they sit behind a desk for 8 hours without more than a lunch and bathroom break or two, and then when they get home, it's straight for the couch/TV or the computer/internet. A strong focus on nutrition and portion control can ensure weight loss despite a low activity level, but according to these latest findings, a minimalist workout program may not be enough to overcome all the negative health effects of an otherwise sedentary lifestyle. Considering the increasing amount of time people are spending on the computer/internet, and the way technology has changed all of our lives since the obesity crisis started to escalate, I believe this is a message to be taken seriously. It got my attention on a personal level because it wasn't so long ago that my lifestyle changed in a way that put me behind a desk and in front of a computer even more than most nine to fivers. For nearly a decade and a half, I worked in health clubs, where I was up on my feet and on the gym floor the majority of the day, as a personal trainer and club manager. When I became a full-time writer, researcher, author and internet publisher, I found myself glued to a desk and computer screen for 10-12 hours a day, sometimes longer. Many people agree that too much sitting time is a legitimate concern, but have responded to this latest health news with exasperation because they feel trapped by virtue of their 9 to 5 desk jobs. We are a knowledge and technology based society today and we're not going backwards to a predominantly labor-based society any time in the near future. But that's not something to get frustrated about. I'm now in the same boat myself, but I've stayed in great shape with great health and so can you. The solutions are simple: 1. Break up your sitting time as much as possible if prolonged sitting time is unavoidable. Stand more if you can, get up out of your chair at regular intervals and stretch or do a few non-sweat-inducing exercises and walk around at every opportunity . 2. Substitute sedentary leisure time with physical leisure time. Take a portion of your sedentary leisure time, particularly TV and web surfing, and replace it with active but fun leisure activities like sports, recreation, house or garden work, physical hobby work and walking. 3. Increase your daily physical activity beyond the gym. Think constantly about how you can move more and live a more active lifestyle - every single day. (Do some research on NEAT: non-exercise activity thermogenesis and consider using a pedometer or motion/calorie-tracking device - it can be a real eye-opener) 4. Continue diligently with your formal training programs including at least 3 resistance training sessions and 2-3 moderate to intense cardio training sessions of your choosing. In my experience, when you get up around 5 or more hours of moderate to vigorous training every week, when combined with good nutrition, that can go a long way toward offsetting a sedentary job. 5. Remember, nutrition is priority #1 - it's possible to out-eat even the most active lifestyle. If you're active, but still struggling with body fat, then your nutrition may need an overhaul. You can learn more about fat-burning nutrition at the Burn the Fat website When so much attention is going on super-intense workouts these days, focusing on sitting - standing - leisure time activities may seem like minutia. But sometimes the little things DO matter, and sometimes, the little things add up and over time, you see that sometimes it's the little things that matter the most.
Should you mix alcohol and bodybuilding???Interesting Article.
http://www.teenbodybuilding.com/bigalcohol.htm
Mymusclebuildingdiet.com is also another great source to learn about bodybuilding nutrition.
This is a thread on bbing.com where people post pics of the food they are currently eating.
http://forum.bodybuilding.com/showthread.php?t=126708023
This thread will give you ideas on bodybuilding food. My Muscle Building Diet will also help you create a muscle building diet.
Muscle And Strength Tuna and cheese melts are a tasty way to spice up a boring can of tuna. They can be served with your favorite carb. Place all ingredients into a mixing bowl. Mix, or mash ingredients together, and form into a patty. Place patty into a frying pan, and cook over medium heat. Cook until slightly brown on both sides. Tuna patties may stick to the frying pan. Use a non-stick cooking spray, or place a small amount of olive oil in the pan before adding the patty. Yields one serving. 1 can of tuna yields one serving. This site also has recipes and articles to help you get the most out a your muscle building diet. What You Need
1 can of tuna, 5 ounces 2 Tablespoons of oatmeal 1 egg white Diced onion to taste Fresh, minced garlic to taste 1/3 ounce mozzarella or cheddar cheese Salt and pepper to taste Cooking Instructions
Serving Suggestions
Frank McGrath training with Daniel Hill. This should inspire you to get bigger in the gym.
Here are the secrets to eating properly for getting big. My muscle building diet will help you design a bodybuilding diet plan.
Stay Hungry I look down on people who are waiting, who are helpless. I like people who think there is more to life than eating or going to the toilet. Ever since I was a child, I would say to myself, "There must be more to life than this," and I found that I didn't want to be like everybody else. I wanted to be different. I wanted to be part of the small percentage of people who were leaders, not the large mass of followers. I think it was because I saw that leaders use 100 percent of their potential. I was always fascinated by people in control of other people. Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. You must want to be the greatest.
by Arnold Schwarzenegger
As a kid I always idolized the winning athletes. It is one thing to idolize heroes. It is quite another to visualize yourself in their place. When I saw great people, I said to myself: "I can be there."
We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.
Good things don't happen by coincidence. Every dream carries with it certain risks, especially the risk of failure. But I am not stopped by risks. Suppose a great person takes the risk and fails. Then the person must try again. You cannot fail forever. If you try ten times, you have a better chance of making it on the eleventh try than if you didn't try at all.
What I am most happy about is that I can zero in on a vision of where I want to be in the future. I can see it so clearly in front of me when I daydream that it's almost a reality. Then I get this easy feeling, and I don't have to be uptight to get there because I already feel like I'm there, that it's just a matter of time.
My Muscle Building Diet will teach you how to eat like a champ. Following a strict nutrition diet will help you reach your fitness goals quicker.
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MagicPunt posted these:For Bulking: MagicPunt's MRBs (Meal Replacement Bars):Combine in large mixing bowl:3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamonMix until a sticky batter is formed (may take a few minutes)use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)top with 4-8 packets splendaput in the fridge overnight and cut into 8 equal bars that yield:11g fat (good monounsaturated fats)
26g carbs
21g protein285 calories-----------------------------------------------------------------------------------------------------------------------------------
For Cutting:Combine in Large Mixing Bowl8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim MilkMix until a sticky batter is formed (may take a few minutes)use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout.__________________________________________________ __________________________________
Posted by KMW
I'm sure this has been coverd a million times on here but i'll pimp the bar i like.1cup milk
2cups protein powder
package of fat free pudding
3cups of oatsmix powders and milk, stir in oats, pam muffin tin and put in fridge to set.--------------------------------------------------------------------------------------------------------------------------------------1cup cottage cheese
1/2 cup ff yogurt
4 scoops whey (I used ON's vanilla)
put these in the blenderstir in 3cups oats,
form
cut
FREEZEThen ziplock and keep them in the freezer, add a pinch of oats to the bags, and when 2-4 hours later they are moist and great,200cal
3g fat
23.75 c
20.75 proteinmight wanna add some sweeter if you use plain yogurt, cause you can sure taste it, and it adds a sour tang to them, but i do like them alot__________________________________________________ ___________________________________
Mondesi02 posted these:
STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar) Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g----------------------------------------------------------------------------------------------------------------------------------------
Delphene's Protein Bar Recipe3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nutsMix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs.
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Totalnatal posted this:
found this one on the net , I'm going to make it soon , looks good and doesn't need PB !!!Ingredients:
* 6 Egg Whites
* 1 Egg Yolk (for those extra amino acids)
* 200g Porridge Oats (Complex Carbohydrate)
* 3 servings of casein protein chocolate Powder (Any other flavour could be used.)
* 150ml Pure Orange Juice (For Flavour and Vitamin C)
* 2 Sliced Bananas (Flavour and Sweetness)
* 2 Tablespoons Cookable Sweetener (Such as Hermesetas or Canderel)
Preparation:
1. Preheat your oven to 180 degrees Celsius.
2. Put all the ingredients into your mixing bowl and stir until you have a nice even, mixture. (Should look pretty gooey.)
3. Find a baking tray approx. 8inch by 8inch and 1inch deep.
4. Rub your baking tray with vegetable oil or cooking spray to prevent to mixture sticking.
5. Pour your mixture into the baking tray and then place in the oven.
6. Bake for around 20 Minutes or until golden brown.
7. Leave to cool and then cut into 3 pieces with a sharp knifeThese bars are supposed to be great:calories:336
Proteins:37.6
Carbs:42g
Fat:4.6!!!!!----------------------------------------------------------------------------------------------------------------------------------------3 cups oats
8 protein servings
12 tbsp of PB(I can only use commerical that means no natty PB sadly...)
1.5 cup of milk non fat
2 egg whites
2 tsp of baking powder
1/2 tsp of saltPreparation:
Combine the above ingredients and put in a oiled (use pam) 9x9 pan.
Bake @ 350 for 35 min.
Makes 11 bars. When they are cool, put them in the fridge or they will go mouldy in a few days. Per bar:Calories:275
Protein:27g
Carbs:21g
Fat:11g
Posted by JettoFunkSweet, here's some recipes I stole from Rave on ABCbodybuilding.com
INGREDIENTS10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milkDIRECTIONSMix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one. Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present. Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge. Nutrition FactsServing Size: 1 BarCalories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g
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Velikimajmun Posted:
My new low fat protein bar recipe ( The Majmun Bar) I've been working on a low fat alternative to the Magic Punt Bar ( great recipe btw). I finally have it.ingredients:8 oz fat free cream cheese
4 scoops protein powder ( i use chocolate)
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.add the oats and mix with the mixer until you have a fairly homogeneous mixture.note if it is too thick add a 1/4 cup of milk or waterspray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour. I cut mine into ten bars for a breakdown of 154 cals, 17.8g carb, 15g protein, 1.8 g fat
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mostly harmless posted this:Mike's Protein Bars:
In a mixing bowl combine...1 cup blended oats (blend rolled oats until you have a powder)
1 cup rolled oats
2 tbl spoons flaxseed meal
3-4 tbl spoons of natty crunchy peanut butter
3 eggwhites and 1 whole egg
1 banana
4-5 scoops of (vanilla) whey protein powder
handful of almondsPreheat the oven to 350, pour/scoop/push the mush into a glass pan (spray some no-stick spray first) and i like to sprinkle some steel cut oats on top just for aesthetics. Cook for 15-18 minutes....Enjoy...
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Posted by AnthonyfelAmazing 55 Cent Nutrition BarI kitchen tested this one a few different times and I think I got it right. Increasing the protein did not work well for me and I slightly increased the carb count with a bit of natural applesauce but it's softer now. It tastes fine without it too if you don't have applesauce around the house.
I thought this would be a good snack/post workout choice with a little natural peanut butter for some fat and supplement it with a protein drink or eat it with breakfast with some eggwhites. I just had one warm (hey, I know it's late for carbs but I had to taste test) and thought it would be good with reduced/non-fat butter too. In any case, it's 55 cents and less than 5 mins to prepare, and a pretty big size bar.
Recipe Yields 10
Per serving: Calories- 140 Carbs- 23g Protein- 15g Fat- .5 g
Cost Per Serving- $0.55 ( oatmeal and eggs were on sale, reduced calorie syrup is most costly component)
Ingredients:
3 1/2 cups rolled oats (I used quick oats)
1 1/2 cups powdered non fat milk
1 cup sugar free or reduced calorie fructose sweetened pancake syrup
(nutrition stats based on reduced calorie..s/f syrup may reduce carbs a little more)
2 egg whites
1/4 cup Orange Juice
1 tsp Vanilla
1/4 c. natural applesauce
4 scoops chocolate whey protein powder (I used Max Whey for this)
Directions:
-Preheat overn to 325
-Mix all the dry stuff in bowl to blend it
-Add in remaining ingredients and mix well. Consistency is sort of like cookie dough
-Spread on cooking sheet coated with non-stick spray. You can use a 9X12 baking dish if you want it thicker.
-Bake until edges are crisp and browned. Since the protein is choc. flavored you might not noticed the top brown that much.
-Cut into 10
Found this article on bbing.com. This article makes everything easier when trying to create a muscle building diet.
Basic Terminology
1/ BMR (Basal Metabolic Rate): This is the amount of calories you need to consume to maintain your body if you were comatose (base level)....
2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie requirements added by your daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). This is generally the most marked variable in a persons daily calorie requirements and something that everyone has a good amount of control over. This is what people term INCIDENTAL EXERCISE. It is also what helps keep 'constitutionally lean' people LEAN (they fidget)!
3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise.... Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training isn't going to do it')
4/ TEF (Thermogenic effect of feedng): The calorie expenditure associated with eating.... REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content... For most mixed diets, it is something around 15%.... Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So ->> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).
How much do you need?
There is therefore a multitude of things that impact a persons MAINTENANCE calorie requirements
- Age and sex (males generally need > females for any given age)
- Total weight and lean mass (more lean mass = more needed)
- Physiological status (eg: sick or injured, pregnant, growth and 'enhancement')
- Hormones (eg: thyroid hormone levels, growth hormone levels)
- Exercise level (more activity = more needed)
- Daily activity level (more activity = more needed)
- Diet (that is - macronutrient intake)In order to calculate your requirements the most accurate measure would be via Calorimetry [the measure of 'chemical reactions' in your body and the heat produced by these reactions], either directly (via placing a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). Although accurate - this is completely impractical for most people. So we mostly rely on pre-set formula to try to calculate our needs. Estimating Requirements
The simplest method of estimating needs is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
For those involved in HEAVY training (eg: athletes) - the demand is even greater:
- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]Then a number of more complex formula which calculate BMR can also be used - which is then multiplied by an 'activity variable' to give TEE.
To go over a few BMR calculations:
1/ Harris-Benedict formula:
Particularly inaccurate - It was derived from studies on LEAN, YOUNG, ACTIVE males in a COLD lab MANY YEARS AGO (1919) and is notorious for OVERESTIMATING calorie requirements, especially in those that are overweight.IF YOU WANT AN ACCURATE READING, DON'T USE IT!
For MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
For WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]2/Mifflin-St Jeor:
Developed in the 1990s. More accurate than the above as it is more realistic in todays lifestyle settings. It still does not take into consideration the difference in metabolic rate as a consequence of high BF%. Thus, once again, it also overestimates needs in highly obese individuals. So - be warned it can OVERESTIMATE your needs.
For MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
For WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161 3/Katch-McArdle:
This is considered the most accurate formula for those who are relatively lean and who have a good understanding of their bodyfat %.
BMR = 370 + (21.6 x LBM)
Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
To then convert to a TOTAL expenditure requirement you multiply the result from the above equations by an Activity Factor
1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Light exercise or sports 1-3 days a week)
1.5-1.6 = Moderately Active (Moderate exercise or sports 3-5 days a week)
1.7-1.8 = Very Active (Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)
(note: these activity factors generally include a TEF of ~ 15% - which is an average mixed diet).
Just How Accurate are they?
Although these can (sometimes) give rough ball-park figures, they are still 'guesstimations'. And most people OVERESTIMATE their activity factor, and UNDERESTIMATE their bodyfat - and end up eating TOO MUCH. So - use these as 'rough figures' and then monitor your weight/ measurements for 2-4 weeks. IF your weight is stable/ measurements are stable, then you have likely found your maintenance intake.
Using the Above to Recalculate Based on Goals
You will then need to DECREASE or INCREASE intakes above based on your goals (eg: lose or gain mass).
To do this, instead of using 'generic calorie amounts' (eg: 500 cals/ day), you need to calculate it on a % of your maintenance. The effect of a given calorie amount on an individual is going to be markedly different based on their size/ total calorie intake. For example - subtracting 500 cals/ day from a 115# females 1500 total intake is 1/3rd of her total cals but 500 cals/ day for a 215# male on 3500 total intake is only 1/6th of their total... And it will result in markedly different effects on their energy levels and weight loss.Generally speaking:
-> to ADD weight: ADD 10-20% calories to your total from above
-> to LOSE weight: SUBTRACT 10-20% calories from your total from above
Then monitor your results and adjust as required.
Macronutrient Needs
Once you work out how many CALORIES you need to reach your goals you need to work out how much of each particular macronutrient you should aim for. And this is one of the areas that is MOST confused in the calculation of requirements!! So... Let us go through it and try to make it as simple as possible! This should NOT be based on a generic RATIO of total calorie intake such as '30:40:30 or 40:40:20. Your body doesn't CARE what % intake you have for macronutrients. It works in terms of SUFFICIENT QUANTITY per LEAN MASS or TOTAL MASS. Therefore your level should relate back to your BODY and your needs!!1. Protein: Most studies out suggest that in the face of ADEQUATE calories and CARBS then the following protein intakes are sufficient:
STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT they also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.Anyway - you can see that the general recommendations given in the 'bodybuilding' area (1g / pound) is nearly double this! And although the evidence out to suggest a NEED for this requirement is scarce - some general 'bodybuilding' guidelines would be based as follows:
If bodyfat UNKNOWN but AVERAGE = 1-1.25g per pound weight
If bodyfat KNOWN = 1.25-1.5g per LEAN weightIf you are VERY LEAN or if you are on a LOW TOTAL CALORIE INTAKE then protein becomes more important - so stick toward the higher levels:
Average bodyfat, lower calorie intake = 1.25-1.5 x pound total mass
Bodyfat known, lower calorie intake = 1.33-2 x pounds lean massIf you are VERY OVERWEIGHT, VERY INACTIVE, and NOT on a lower calorie diet then you should stick closer to, or decrease slightly BELOW the above levels:
protein = something around the 1 x total weight (down to 1 x LEAN MASS).
2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which acts to control free radical damage and inflammation. General guides:
Average or lean: 1 - 2g fat/ kg body weight [between 0.45 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ LEAN weight [between 0.45 - 1g LEAN weight/ pounds]
IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.35g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...3. Carbs: VERY important for athletes, HIGHLY ACTIVE individuals, or those trying to GAIN MASS - Carbs help with workout intensity, health, and satiety (and sanity). But there are no specific 'requirements' for your body. Carbs are basically used by most as 'the extra stuff'.
If you are an athlete - I would actually suggest you CALCULATE a requirement for these:
moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
highly active: 6.5 - 9 g/ kg (about 3 - 4g/ pound)But for 'general folk' to calculate your carbs you just calculate it from the calories left over from fats/ protein:
carb calories = Total calorie needs - ([protein grams as above x 4] + [fat grams as above x 9])]
carbs in grams = above total/ 4
MyMuscleBuildingDiet.Com is dedicated to helping you reach your bodybuilding goals. Check out the site for tips and tidbits on how to eat properly.
Ice Picks Matthew Kadey Don't cook? Don't worry. Healthy frozen food is out there - you just need to know where to look
Frozen foods have come a long way since Swanson first introduced its meal-in-a-box in the 1950s. Bland staples like turkey and mashed potatoes have given way to tandoori chicken and lemon-buttered fish. Sure, they’re quick, convenient and actually tasty, but are they healthy? Well, the good news is that choosing the right frozen dinner, pizza or lasagna may hold the answer to your hurry-up life. But make the wrong choice, and you could get enough sodium and saturated fat that you’ll want a cardiologist on speed dial. To make sure you don’t sacrifice your health (and your six-pack) for convenience, follow our stoplight guide to your favorite frozen foods.
FROZEN DINNERS
An article I found from bodybuilding.com. It was an interested read. Never tried this type of diet though.
I wilI will introduce you to the nutritional strategy that will revolutionize your bodybuilding life. You can make these gains in muscle without the correlating gains in fat! Yep, you really can.
http://www.bodybuilding.com/fun/anabolic_nutrition_diet_plan.htm
Written by: Tom_Venuto
LISTEN TO ME: AB TRAINING DOES NOT BURN FAT OFF YOUR STOMACH! This is probably the biggest misconception that people have about exercise today and I don't think the general public is EVER going to get it. The myth that ab training burns fat off your abs is so pervasive that I suspect it will never die and simply continue to be passed down from generation to generation. The truth is, getting six-pack "killer" abs has almost nothing to do with training. It has everything to do with low body fat. 
The best Crunch variations (upper abs)
1. Feet on floor reach through crunch
2. Feet on floor, hands crossed over chest crunch
3. Feet on floor hands behind head crunch
4. Feet on bench hands behind head crunch
5. Feet in air hands behind head crunch
6. Feet in air, hands behind head, pull in knees, touch elbows
7. Weight on chest crunch
8. Weight behind head crunch
9. Weight held at arms length above chest crunch
10. Stability ball crunch, bodyweight
11. Stability ball crunch, with resistance
12. Weighted supine crunch machine (such as Icarian Ab Bench)
LESSON #3 - Crunch with cables too. Bodyweight crunches performed off the floor are good. Cable crunches might be even better. Unfortunately, I don't think I've seen more than one out of fifty people perform the exercise properly. Cable crunches can be performed seated, standing or kneeling. My favorite is kneeling cable crunch. Performed properly, this is an AB-solutely KILLER exercise! KNEELING CABLE CRUNCH Most people perform the cable crunch like they were bowing. They bend only at the hips brining the elbows straight down to the floor, while the entire spinal column stays in a straight line. This does not cause the abs to contract through their full range of motion, it only gives you an isometric contraction of the abs, while brining the hip flexors strongly into play. Proper form on the kneeling cable crunch is a curling motion, almost like a carpet being rolled up. Another way I like teach this exercise is to have a trainee visualize that a log is in front of them about a foot off the floor, and ask them to imagine they are wrapping their torso around the log, rounding the back over and curling the spine in a circular range of motion, curling the elbows over and around the log and back in towards the knees. Also, some people perform this facing away from the weight stack, which is one acceptable variation. I prefer facing towards the weight stack and holding a rope with my hands pressed against my forehead. Master the proper form on this exercise and you'll see your abs start coming into focus at an alarming rate. LESSON #4 - After you've developed a substantial level of ab strength, learn how to do this advanced killer ab exercise: Hanging leg raises from the chin up bar If there's any "secret weapon" in my ab training arsenal– the one exercise I've ALWAYS turned to when I wanted major results is the hanging leg raise, and its "younger brother," the hanging knee up. These can be performed hanging by your hands from a chin up bar, although it's much easier with "ab slings" because grip strength is no longer the limiting factor. Bill Phillips once made fun of this exercise in his magazine. He showed a picture of his Brother Shawn dangling precariously from the ab slings in a mocking fashion. I'm not sure why he blasted this movement, and Shawn certainly has a six-pack rack with the best of them. But personally, I think the hanging leg raise and knee up are two of the best ab exercises in existence. I think the problem is that this exercise is so difficult that most people can't do them properly. Usually the first time you attempt a hanging leg raise from the chin up bar (with no back support behind you), you swing uncontrollably from front to back. So most people try these once or twice and then give up. Like anything else, practice makes perfect. Hanging leg raises are a very advanced and very difficult movement. Don't expect to do them like a pro on your first try – and don't even try them if you're a beginner. If you're a beginner, the best way to develop the strength necessary to do these properly is to start on the support leg raise. That's the piece of equipment found in almost every gym that has the pad for your forearms and elbows to support your body weight and a back support behind you. Start with support knee ups, then progress into support leg raises with the legs nearly straight. It's important to use a full range of motion on this exercise and get your knees high up in front of the chest because the lower portion of the range of motion is largely initiated by the hip flexors. Once you've mastered the support leg raise, then you can move on to the hanging knee up and ultimately to the hanging straight leg raise. When you master the hanging leg raise, there's an even higher level: You can begin to superset from the hanging leg raise (until fatigue) into the hanging knee up. Once you've reached the point where you can perform three supersets of 15 to 25 reps of hanging leg raises to hanging knee ups with STRICT form, I guarantee you will have amazing abdominal development (provided of course, that your body fat is low enough). 
The best lower ab exercises
1. Support knee ups
2. Support leg raise
3. Hanging knee up
4. Hanging leg raise
5. Reverse crunch
6. Incline reverse crunch
7. Stability ball reverse crunch
8. Reverse crunch with medicine ball behind knees
9. Hip lift
10. Bent knee leg raise/hip lift combo
11. Incline hip lift
LESSON #6 - Avoid weighted side bends, which thicken the waist. Instead, opt for body weight elbow to knee twisting crunches, twisting hanging knee ups and side crunches to develop your obliques Which would you rather have: (A) a tiny waist that narrows down from broad shoulders and V-tapered back or (B) A muscular, but thick, wide and blocky waist. Yeah – I picked "A" too. So do most other people. However, not a day goes by in the gym when I don't see people doing side bends with heavy dumbbells. I could NEVER understand why people would ever want to do these. I suppose, once again, people mistakenly think they're burning fat with this exercise. The way to develop a beautiful and symmetrical physique is to create an illusion: Broad shoulders and a V-shaped torso must flow down into a tiny waist. You want to increase the size of your lats and deltoids (yes that includes you ladies too), while decreasing the size of your waist. Anything that makes your waist bigger will destroy your shape. Weighted side bends can make your waist thicker and wider by developing the muscles on the sides of the waist known as the obliques. There's a big difference between sports training and bodybuilding (or "cosmetic") training. Unless you're an athlete with a need for a strong, thick trunk musculature, I'd suggest avoiding weighted side bends and all other weighted oblique exercises completely. Instead, simply do twisting elbow to knee crunches, twisting hanging knee ups, and side crunches only with your body weight. These exercises tend to hit the diagonal fibers of the obliques a little higher up on the waist, not the portion of the obliques on the lower, lateral area of the waist. LESSON #7 - Sit ups and leg raises are mediocre exercises at best I've found that all varieties of sit-ups aggravate my lower back. Fifteen years ago I sustained a rupture of my fourth lumbar disc (L4) so severe that a neurosurgeon told me that I could forget about bodybuilding, I should never lift more than 40 pounds and I would eventually have to get surgery. Despite the surgeon's grim prognosis, I rehabilitated my own back, but to this day, I still have a sensitive lumbar area. Doing the wrong abdominal exercises always brings back the pain almost instantly. I look at this as a positive thing because it has taught me a lot about what's really happening during certain ab exercises. It has also prompted me to modify my routine to avoid certain troublesome exercises that pull on the lumbar spine more than develop the abs. Most people think sit-ups are primarily an ab exercise. They're not. Sit-ups work the abs, but largely in an isometric fashion. Sit ups are an "integrated" exercise that work the abs and hip flexors, but the hip flexors do most of the work (especially the way most people perform them – quickly, with the feet anchored, and with extra weight). The psoas muscle, which is the primary hip flexor involved in the sit-up, originates on the lower lumbar vertebrae and inserts on the lesser trochanter of the femur (the top of your thighbone). Because the psoas is so heavily involved in the sit up and because the psoas is attached to your lumbar spine, sit ups cause a tremendous amount of "pull" to occur on your lower back. Visualize an imaginary hand reaching through your stomach, grabbing a hold of your spine, and pulling on it as if the hand were trying to yank your spine right out the front of your stomach. That's essentially what's happening when you do sit ups or roman chair sit-ups. Ditto for supine full range straight leg raises. You might say, "But I feel it working – I feel the burn!" Yes, but your abs aren't contracting dynamically through their full range of motion, they're contracting isometrically – and that causes the burn. It's similar to when you hold a dumbbell out at arms length in front of you for as long as you can. Before long your shoulder is burning like crazy to the point where you cant even hold the dumbbell any longer. You get great burn from this, but that's not how you'd train your shoulders is it? So why would you train your abs that way? Sit-ups have made somewhat of a comeback lately, as the sports training and core training "gurus" claim that the hip flexors should be integrated into your ab routines. Well, unless you're an athlete with a specific need for strong hip flexors, you have no history of lower back injury, and you already have a strong lower back and strong abdominals, forget about using sit-ups as your primary exercise. They're a mediocre exercise at best, and for some people with injuries (even "old" injuries like I have), sit ups are contraindicated completely. Now... I know what you're thinking... You know someone who does a zillion sit ups a day, they have great abs and have never had a back injury. Well, first of all, if the individual has strong abs and lower back and no pre-existing injuries, sit ups done with good form won't necessarily cause an injury. Second, as I said earlier, developing the abdominal muscles is not difficult. To a certain degree, you can develop the ab muscles from almost any ab exercise – even nothing but sit-ups or isometric exercises. When I was back in my "human guinea pig" days, I once went over a year without doing any ab exercises whatsoever. After I dieted down to about the mid single digits in body fat, there were my abs, looking EXACTLY like they did the year before when I was training them two or three times per week. Knowing this, I'm often tempted not to train abs at all, except that I know strong abs are important for stability and injury prevention. Just because someone has great abs doesn't mean they're using the best routine. Part of it may be genetics, but mostly it just means they have low body fat! Let me drive this point home AGAIN - Having "killer six-pack abs" has less to do with training than with low body fat. Everyone – including you – has a six pack! Most people just can't see theirs yet.
LESSON #8 - When you reach the advanced level, begin using supersets, tri-sets and giant sets (circuit training) in your ab workouts. One of the fastest ways I know of to develop the abs is to use supersets, tri sets, giant sets or circuit-style ab training, where you perform two or more exercises in a row without stopping. Coincidentally, this is also a great way to get your workouts finished faster. This is advanced form of training and you'll need time to build up the strength and endurance necessary to use these techniques. A SUPERSET is where you perform two exercises in a row without stopping. For example, you might do a reverse crunch for 15-25 reps, then without any rest whatsoever, go directly into a regular crunch for 15-25 reps, for a grand total of 30 – 50 reps non stop. That's one superset. You would then take your usual rest interval and repeat for the desired number of sets. TRI-SETS are the same as supersets, except you perform three exercises in a row without stopping. For example, you might do the reverse crunch, hip lift, and regular crunch all in a row with no rest between exercises. (ouch!) GIANT SETS are when you perform four or more exercises in a row without stopping. Some people call this circuit training, although performing "circuit training" for a single body part is generally referred to more often as "giant setting."
PART II: My Favorite killer ab Routines The best way to finish up an ab article is with some routines, don't you agree? All of the following routines are actual programs that I have used and/or are currently using now. I have tested them and they're all KILLER! Basic straights sets routine
1. Reverse crunch 3 sets X 15-25 reps
2. Floor crunch 3 sets X 15-25 reps
3. Elbow to knee twisting crunch 3 sets X 15-25 reps
(or side crunch)Advanced straight sets routine
1. Incline reverse crunch 3 sets X 15-25 reps
2. Kneeling cable crunch 3 sets X 15-25 reps
3. Hanging twisting knee up 3 sets X 15-25 reps
Heavy-light routine
Select three ab exercises, all using resistance, for example:
1. Kneeling cable crunch
2. Weighted stability ball crunch
3. Supine Ab crunch machinePerform three sets of each exercise. Every other workout, change repetition range as follows: Workout A: (light) 15-25 reps, tempo 1011
Workout B (heavy) 8-12 reps, tempo 2022Tempo (seconds)
2 eccentric
0 pause in stretch pos
2 concentric
2 pause in contracted positionSuperset routine
1. Hanging knee up 2-3 sets X 15-25 reps superset to:
2. Kneeling cable crunch 2-3 sets X 15-25 reps 3. Reverse Crunch 2-3 sets X 15-25 reps superset to:
4. Crunch with feet on bench 2-3 sets X 15-25 reps Tri-set routine
1. Hanging Leg raise 3 sets X 15-25 reps no rest, go directly to:
2. Hanging Knee Up 3 sets X 15-25 reps no rest, go directly to:
3. Weighted supine crunch 3 sets X 15-25 reps rest 60 seconds, repeat for a total of three tri-sets The Ultimate Killer Ab Routine (giant set)
1. Hanging straight leg raise 15-25 reps
2. Hanging knee ups 15-25 reps or as many as possible
3. Hip lift 15-25 reps
4. Reverse crunches 15-25 reps
5. Weighted supine crunch 15-25 reps
6. Bodyweight crunches 15-25 reps Each sequence of six exercises is one giant set. Rest 60 – 90 seconds after you finish exercise #6, then repeat for a total of three circuits. (if you can get through three circuits of this routine with strict form, including hitting 25 strict leg raises and 25 knee strict knee ups, you are in elite company) Good luck!
