Building Muscles

Body Building Muscles| How to build Muscles Fast| Vitamins

How to train and build massive muscles with correct nutrition

I train a young man who was asking me about food and vegetables he should eat so he can get the best results. I explained that, with vegetables and fruit, a lot depends on where it was grown. We often think we are eating very healthy however that might not be the case. Much of the food we eat is grown in very poor soil and then can sit in storage for months before it is placed in shops for sale. It is a business and so people do what they can to make money. I would advise all people to take a good vitamin tablet daily. You need to get one that has minerals as well as vitamins. The body is really wonderful and will only use what is necessary. The balance is discarded. This is a sure way that you will get the correct vitamins and minerals for your body. They are necessary so you can feed your blood and body cells. This all helps toward your energy and nutrition to build a great looking body.

Bodybuilding Muscles| How to train and build massive muscles| Nutrition| Raisins and their wonderful benefits.

 Half a cup of raisins is around 60g of carbohydrates which is the top source of energy for muscles during training. Raisins are not only dense in carbs, but they don't bloat the stomach. They are also rich in powerful antioxidants. The California Raisin Marketing Board along with Sphera Foundation in Los Altos California did tests on athletes who ate a cup full of raisins before athletic events and found that they were better protected from oxidative damage then those who had a glucose drink.

Hard training causes the muscles to build up free radicals. This is because of the increased oxygen that is required while training. This build up of the free radicals will then affect the training performance. This can often result in increased muscle soreness afterwards.

Raisins have what is known as high oxygen radical absorbance capacity (ORAC). This means that their anti-oxidants will enter the muscles and get rid of the build up of free radicals. If you can remove the free radicals from the muscles, the performance will improve. They are also a great source of fibre and potassium.

For people who want to gain weight you can imagine how good they are. 1 cup of raisins is worth 530 calories. If you have a weight problem then you need to be very strict how you use them as they are known as a calorie concentrated food. (Higher calorie density)

They have a lot of merits and are one of my favourites. I did not realise just how many calories they have and that can easily account for my increased weight. I am now using them as I would other supplements like creatine, in moderation.

For more information on Nutrition and Bodybuilding click here.

Bodybuilding Muscles| How to train and build massive muscles| Fat Loss| The importance of Carbs

 
One of my viewers (a very qualified personal trainer) on YouTube sent me this really valuable information on the importance of carbs. He explains how important carbs are and the effect they have on protein synthesis for building muscle. Eating balanced food is really important for both weight loss and for building muscles. For example, carbs provide the energy that fuels muscle contractions, and glycogen is the source of energy most often used for exercise and not protein. Protein is in fact a very inefficient energy source.

The purpose of adequate carbohydrate intake is to prevent protein from being used as energy. If the body doesn't have enough carbohydrate, protein is broken down to make glucose for energy. This means that if the protein intake is greater than the carbs intake the person can actually tire easily and not utilise the protein at all.

The best way to get the most out of your protein (building strength and muscle development) is to always eat more carbs than protein. Bodybuilders who are stuck in a training plateau, do not realise that it may be their carb intake that is the real issue. Most people will automatically think that it is the actual training that is the problem. One of the things I have discovered is that carbs are more important than protein after exercise. I

 have been given great feed back from my clients. They all say that because of my advice to increase their carb intake after training, they have started to see some amazing results. They say they have experienced a massive difference in recovery, strength and stamina. I think too much is made of protein and not enough about the benefits of the wonderful and most essential carbs that are so necessary for our bodybuilding.

Bodybuilding Muscles| How to train and build big Muscles| Good fat and oil for your diet

Most bodybuilders will avoid having fat and oils in their diet. I am in full agreement with this, especially if you tend to have a weight problem. There are, however, some very necessay oils that we need to have in order to have a healthy diet. The problem is the amounts we should have and what kind. In order to build big muscles, fat has to be part of your diet. You have to remember that in a lot of the food we eat there is fat present. Red meat, for example, has quite a bit of fat in it even if it is lean. Pork is full of fat. Probably the worst are lean mince and sausages. They are full of fat as that is what makes up the bulk in them and keeps the costs down.

I have read that you can have up to 20% - 25% of your total calories in the form of fat. (I am not sure I would like to have that amount). This fat should be mainly unsaturated fats. They say the very best fats are organic and unrefined. Cold- pressed oils are by far the best. The oil is extracted without the use of heat. The more refined the oil, the worse it is for you. I understand that refining the oil removes  phytosterols and chemicals that help to protect us against heart attacks and some cancers.

So what are the best oils to use in your cooking and putting in your salads ? Well there are a number of them that you can use e.g. Olive oil, flaxseed oil, sesame oil, canola oil and safflower oil.

For more information on each one and how you can use it go to www.buildingmuscles.co/

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I have decided not to record today as it was a disaster on the type and amount I ate. It was one of those times when I just let myself go and ate to my hearts content. Never mind, Monday is a brand new week and I will make it all right this coming week including Xmas day.

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have gone extra again on protein drinks. This is because I am a bit lazy to make the right food.

Water 2lts.

Protein Drinks 8am 10.30am 1pm 6.30pm (4 Meals)

Main Meals.
Chicken and Veg  3.30pm 8.30pm

I really must make more of an effort to eat different. I am eating the correct stuff but not making it very appetising.    

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I decided to keep the meals even more simple than normal. I am eating to lose fat. I wish there were no evenings because that is the problem time for me.

Water 1.5 lts.

Protein Drinks 7.30am, 3.30pm 7.30pm (3 Meals)

Main Meals.
Chicken and potato11am  4pm 9.30pm

Boring food but I am managing

Bodybuilding Muscles| FOOD for building Massive Shoulders (Deltoids)| Lats (Huge Back)| Killer Abs Six Pack

Normal day today.

Water 2 lts.

Protein Drinks 8am, 11am 3pm (3 Meals)

Main Meals.
Chicken and potato. 1pm, 6.30pm, 8pm

Not much excitement in the food.

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have mostly had protein drinks today. The reason being -I have been really busy doing office work and so it was just easy to make quick drinks instead of sorting out food. 
Water 2lts.

Protein Drinks 8am 10.30am 1pm 3.30pm (4 Meals)

Main Meals.
Lean Pork Chops and veg. 7pm
Chicken and veg. 9pm

The day was a good day all round and I trained well and ate properly quantity wise.   

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I am not the most creative when it comes to food and I am sure most other people will get fed up eating the way I do. I treat food as a necessary evil and that is not right. I should make my life more exciting and will be looking at that in the New Year.

Water 1.5 lts.

Protein Drinks 7.30am, 3.30pm 7.30pm (3 Meals)

Main Meals.
Chicken and potato 11am  4pm 9pm

I did have a bit of junk food yesterday, being Saturday, and seeing as my weakness is eating the wrong type of stuff. Still a good week overall.