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The Ultimate Bodybuilding Bulking Diet

Want to know how to get big quickly? Diet plays a key role in every bodybuilder’s journey. It’s simple, if you aren’t eating enough you just won’t grow, if you’re eating too much you will just store fat. There are a few simple calculations to show you how much calories you should eat per day and how to know if the diet is working for you. Read on and take the first step in the Ultimate Bulking Diet!

Bodybuilding Bulking Diet

Step 1- Estimation of Daily Calories

Calories are what the body burns for energy on a daily basis. Every move you make your body uses calories to give you the energy to physically do it.
When you are bulking your aim is to eat more calories on a daily basis. Everyone’s needs are different so we base the amount needed on body weight. All you need to do is multiply your currant body weight in pounds by 18, for example if you are weighing in at 75kg first convert it to pounds (use an online calculator) so that will be 165lB then multiply by 18 which equals 2970 calories per day round it off to 2900 daily.

Bodybuilding Bulking Diet

Step 2- The Meals

For the most part is really doesn’t make a difference how often you eat, a good idea is to divide the protein up into sets of about 40g per meal to prevent stomach upset but ultimately it is really up to you, as long as you are reaching your set calories and sticking to a body building workout plan then you will be doing fine and the diet will work. here is an example diet:


Meal 1:

Bowl of oats
2 eggs, 8 whites added
WPI Shake


Meal 2:

Chicken/Turkey/White Fish (Choose an option)
Brown rice/Sweet Potato/Basmati Rice (Choose an option)

Meal 3

Chicken/Turkey/White Fish (Choose an option)
Brown rice/Sweet Potato/Basmati Rice (Choose an option)
Green Vegetables

Meal 4

Leam beef/Kangaroo (Choose an option)
Brown rice/Sweet Potato/Basmati Rice (Choose an option)

Meal 5

Cottage Cheese
WPI Shake
Almonds

Bodybuilding Bulking Diet

Nutritional Labels:

It is important to be able to understand the nutritional label on foods so you can keep your calories in check.
For example:
25 grams of protein is equal to 100 calories
HOW?
Remember, there are 4 calories per 1g of protein so simply multiply the 25g of protein from the nutrition label by 4 and you get your answer in calories.
Do the same for your fats and carbs and you will see how many calories you will be consuming.

Bodybuilding Bulking Diet

Step 3- Supplements

A lot of body builders turn to supplements to aid in the bulking journey, you can get a good whey protein Isolate which will provide quality protein from muscle building, which is easy to have pre and post wrk out. Many people also use mass gainer protein shakes, creatine and powdered carbs to really boost performance, growth and recovery.

Bodybuilding Bulking Diet

Step 4- Is it working??

A good bulking diet should see you gaining about half a kilo per week. If you are not gaining this amount tweak your numbers by increasing your calories by 10-20% per week until you are gaining the right amount weekly. If you are gaining too much decrease your calories by 10-20% weekly until you are averaging 0.5kg of weight increase per week.

Bodybuilding Bulking Diet

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Bodybuilding After 50

So you’ve reached the big five O and you’re starting to feel a little more than a tad of the effects of age. Is it too late to do something about improving your body? is it too late to get fit? surely it’s too late to build muscle…

It is true that by the age of 50 our hormones aren’t doing what they were when we were 20, but there is absolutely no reason why we can’t achieve a fit and even muscular physique. After 40 our natural testosterone production starts to decline. We know that testosterone is the main hormone responsible for increasing strength and muscle mass, but that doesn’t leave us up the creek without a paddle.

We live in an age where the natural vitamin and supplement industry is more advanced than ever. There are some useful supplements we can use to boost our natural testosterone production and they are all backed by peer reviewed studies.

Here is a list I have compiled of what I believe are the best vitamins and herbal supplements for men and women over 50 to help boost testosterone and modulate estrogen

  • D-Aspartic Acid.
  • B-Complex Vitamins
  • Ginseng
  • Mucuna Pruriens
  • Oyster Extract
  • Tribulus Terrestris
  • Zinc
  • Vitamin D3
  • Fenugreek
  • Vitamin K2
  • Selenium
  • Tongkat Ali

These Vitamins and herbal supplements can be bought separately but there are a huge number of supplemental testosterone boosting blends available on the market for you to choose from. Simply look for these compounds on the ingredients list in the nutrition panel. Its ok if they aren’t all included but you should look for a good complete blend.
Last but not least you should try to eat plenty of foods containing protein (mainly meats, poultry and fish) and start to incorporate some resistance training into your lifestyle. You don’t need to start with entering a super strong man event. The PT at your local gym will be able to guide you on how to start and progress safely without causing injury.

Now enjoy many more years of good health, fitness and most of all fun.

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The Perfect Bodybuilding Breakfast

After a superb 8 hours sleep. You wake early slap your alarm, roll out of bed, and give your Arnold Schwarzenegger poster a superstitious good luck tap as you stumble past on your way out of your bedroom. Now to fuel the machine for the day. But what comes next? what is the ideal breakfast to kick start a budding bodybuilders day?

There have been many different suggestions over the years, from super high fats, to protein only, to mega carb loads and all combinations in between. But what is optimal? With an absolute plethora of information on the internet, TV and magazines it can be a nightmare sorting the good information from the crap. If you look at the top bodybuilders in the world today you will find that most do things fairly alike. You wont find blow out cheat meals with mountains of ice cream and doughnuts. You wont find extremes of fats, proteins or carbs only. Generally you will find a fairly balanced meal with a good low gi garb source, an adequate serving of protein and usually something containing fast acting carbs (sugars), fats are generally kept to a minimum. There will also be some supporting Supplements included. After all the research I compiled Here is what I assembled as The Perfect Bodybuilding Breakfast:

Whole foods:

  • 10 egg scramble (8 whites, 2 whole eggs)
  • 1 cup of oats with a 2 scoops WPI
  • 1 slice wholemeal toast
  • 1 glass of unsweetened fruit Juice

Supporting Supplements:

  • Bodybuilding Multi Vitamin
  • Digestive enzymes
  • 1 serving fibre supplement
  • 1 serving greens supplement

 

The real secret to bodybuilding nutrition is… there is no secret. Weather it be breakfast or any other meal, the rules remain the same; Eat plenty of clean foods to fuel your growing body. People forever have and forever will try to come up with all sorts of crazy extreme diets that are “the next best thing.” The truth is at this point in time, no one is going to re-invent the wheel. We know how the body works, we know what proper nutrition does for our bodies and we have for some time. Keep your meals balanced, eat plenty, train hard, and rest well.