Just like other sports, strongman is also one standing out sport of its own uniqueness. The name does give you a clue of what it is. It is about finding the strongest man on this planet earth.

Here, crowning the chief of strength involves press logs, carrying cars, deadlift, pulling planes and even raising atlas stones on a competition for victory. It’s not surprising that this kind of exceeding strength demands for a corresponding enormous fueling.

A strongman’s diet can go up to 6 times of a common man’s diet. Most of us averagely consume about 2000 kcals per day. While, strongmen like Brian Shaw swallow a whole 12,000 kcals per day. Interviewed through a video, Brian said ‘I am just eating to be the strongest human on the planet’.  His objective is obtaining power and facilitate performance; nothing weight cut or calorie deficit.

Another American strongman by the name Robert Oberst claims of getting down 20,000 calories meal to his belly. To put it into perspective, it is about 10 times amount of an average man’s diet a day. Jokingly, he said if the average guys could eat his style, they would lose that average feature of them for long.

Based on USA’s number 2 competitor, he makes it work through a six-meal plan every single day. His wife however reveals that it is more of seven when the midnight snack is counted in. A footage of Oberst’s weekly grocery bill read $450 after racking them up.

What diet plan attributes to a strongman feature?

Strongmen mainly eat for strength and performance.  They might look a bit bulkier but they are also under athletes’ category.

The pioneer of the Juggernut Strength System, Chaw Wesley Smith put it in order by saying that a strongman combines both strength and technical abilities of the previous endeavors topped with great alactic requirement, lactic volume and aerobic capacity. Essentially, strongmen should not only lift but should be able to move. What does this mean? It means that strongmen have to cover every macronutrient bases. They technically need enough muscle glycogen sourced from carbohydrates to lift and rep-out. In addition, they should also have ability to tap into the flowing creatine stores for single big and heavy lifts.

Robert Oberst says of himself to be a machine and a vessel to work. He gives a metaphor of a body in likeness to that of a car. He says, if anyone wants his car to run well, then he has to better fuel it; and that is the likeness of a human body.

What does it mean by ‘it’s not just about size, but performance too’?

When we talk about this, it is not absolute talking. It’s just that a balance of both size and performance paly an intermediate role to your success. In some way, size may attribute to function too.

Hafthor Bjornsson, the World’s Strongest Man 2018 winner, dominates strength at his behemoth six-foot-nine and a weight of 180 kg. While, Brian Shaw who has for four-time championed WSM and three-time championed Arnold Classic, is six-foot-eight tall and weighing over 200kg.

It was a no joking mission when we said that giants of these caliber roamed the earth. Basing on top competitors storylines, their sizes aid them by leverage assurance. So, for almost all strongmen, their diet gets tuned to establishing a balance between big enough and not too bulky.

This sport is all about getting the weight where they can effectively perform with a reduced level of unnecessary body fats. One need to move quite easily. These giants will also be forced to nimble because some of their events cover longer distances. Maybe it is not like a gymnast but it’s enough to carry a yoke for some substantial number of yards. A fat man is challenged because he struggle a lot to make two feet.

Essential Foods For a Strongman

Men who have no idea of a strongman’s lifestyle will make a same known misconception. They think any giant man they see out there must be eating anything they want. And by the way, who wouldn’t want to be kind of a strongman? It is a sure fun. Before he had his knowledge on eating patterns, Bjornsson had the same mindset. He used to eat pizza, pasta and any other meal he would land on just to grow bigger. But his mindset is way different now. He eats to become a better athlete and not just a bigger person. He has further become so conscious of what he eats that can support his body.

Below are some of the essential foods a strongman should eat.

  1. Carbohydrates

Carbohydrates forms a huge meal segment of the strongman’s diet. Carbohydrate get broken down to avail the strongman’s big muscles with glycogen, glucose and energy. Strongmen tend to mix their carbohydrate sources to get a combination of both simple and complex carbohydrates.

Having an adequate amount of carbs also enhances a fast recovery for strongman after an intense training. Some research have it carbs enable protein synthesis as others adds that they aid sleep.

Yet another research has also established that carbs boosts athletes’ immune system during intense activities. Clearly put, competitors are less likely to be run down and fall ill.

Some popular carbohydrates in most strongmen diet are inclusive of;

  • Sweet potatoes
  • Cereal
  • Pasta
  • Jasmine, basmati, and white rice
  • Blueberries
  • Oatmeal
  • Frozen berries
  • Granola bars
  • White potatoes
  • Bananas
  • Protein

Protein is very essential for every strongman you may know. Strongmen major needs are amino acids which is a body’s unit nutrient for rebuilding and maintenance of the muscle mass. This is the reason to why the strongmen delve on high-quality sources of protein. Majority will choose meat as their greater protein source and complementing it with milk, whey and eggs. For example, Robert Oberst takes eight eggs for his breakfast while Thor sorts himself with six of eggs.s

Eggs and meat have a high-creatine content and therefore very useful for regenerating ATP for muscles in explosive exercises.

Some rich sources of strongman’s protein will include:

  • Grass-fed steak (better CLA content)
  • Pasture raised hen eggs (higher in vitamin D)
  • Chicken
  • Salmon (packed with healthy fatty acids)
  • Tuna (canned in spring water)
  • Sausage
  • Whole milk
  • Whey protein shake
  • Casein (taken before bed for slow release)
  • Greek yogurt
  • Ground beef
  • Lean ground turkey
  • Bacon
  • Fats

For some past years one mainstream media told men to keep off fats. But we are revising that and tell you that they are the very integral possession of your health. If you avoid fats, you are bound to getting less strength potential or will hold it back. And, your hormone health will be stricken off.

As a strongman, high-quality fats provides you both energy and protection. As additionally, healthy fatty acids benefits your joints which often get serious hammering during training. This is why most supplements will have fish oil or an Omega fats capsule. Consider that testosterones are fats based hormones. Without fats strongmen are unable to generate the muscle mass necessary to toss kegs sky high because of the need to maximize levels of male sex hormone.

Take chole-ster-ol and testo-ster-one. Do you notice the common ‘ster’ part? Does this give you some understanding?

Calorie Crushing

Always consider fats caloric density. For instance, one gram of fat is equivalent to nine kcalories, making them most dense of all essential macronutrients. Both carbs and proteins produce 4 kilocalories for every one gram. Hiking your fat intake into a caloric surplus in order to stay strong makes fats become very handy. We know that it is very hard to maintain yourself at maximum strength and build muscles less of surplus energy which in growth terms we say absolutely integral.

The popular fats dominant among strongmen’s diet are;

  • Fish oil supplements
  • Greek yogurt (full-fat of course)
  • Peanut butter
  • Salmon
  • Omega 3 and 6 supplements
  • Avocado
  • Almonds
  • Brazil nuts
  • Egg yolk

Benefits from the rest of nutrients

A well-balanced diet of strongman mainly highlights that ‘balance’. Therefore, it is equally important to reinforce your body with a dozen of micronutrients. If you look at strongman’s it is very clear that they don’t skip vegetables.

Below is a list of some sources of very vital micronutrients a strongman may need.

  • Vegetables rich in fiber e.g. green beans, broccoli, asparagus, red pepper beetroot, sprouts, bok choy, carrots among others.  These help in digestion process.
  • Zinc supplement
  • Magnesium supplement
  • Berries; they are very rich in antioxidants factors
  • Fruits such as apple, pears, dates, etc. These are rich in vitamins
  • Multi-vitamin
  • D-aspartic acid which is a testosterone booster
  • Sea salt which replenish sodium
  • Leafy greens such as kales, spinach, cabbage, etc. They are rich in iron
  • Vitamin D supplement
  • Essential amino acids (EAA)

Can you eat like a strong man?

If you look at the varieties and types of food taken by a strongman, you will probably notice that a strongman consider dieting as his hardest bit. It can get tough with them when volume of food changes to a full-time endeavoring. However, Brian Shaw quickly points out that it is the feasting part that makes it harder than training itself. He sees lifting heavy objects as his fun as he gets along.

Are you able to stomach it?

That said, do you then think that you can eat the strongman’s diet? It is about struggling, that’s all we say.

Is the whole month diet plan what you need for your health? Get information on what it is and gauge its suitability to you. Go ahead and make an informed choice

You must have encountered a very close person talking of practicing a thirty-day diet plan in recent years. This may be anybody ranging from those within your households like a family member to those staying outside your households like coworkers or a fantasy footballer. Surprisingly such people may have been constantly celebrating the diet. But the most interesting thing is that nutritionist is not that much excited about the diet. Are you interested in knowing much about the whole 30 diet plans? All that you need to understand about the whole30 diets are explained here just in case you are anxious about in knowing it entails.

Knowing what the whole 30 is all about

When talking about the whole30 what rings into your mind? Does the number “30” make any significant sense to you! The definition of the whole30 diets is clear as the term itself suggests. It refers to consuming all other types of food with an exception of those foods that adversely affects your body or are likely to bring an abnormal reaction that draws you outside your state of comfort. The need for elimination is to have any other discomfort causing food at bay. Definitely for some duration of time (for complete thirty days) A collection of different foods that may be causing discomfort in your body such processed foods, sugar alcohol, beans and other legumes such as groundnuts, lentils, peas, tofu, chickpeas and soya beans including grains and dairy may be done away with. During this time consume foods without a history of adverse effects on the body. Consider eating food such as fruits in moderation, unprocessed meat, eggs, seafood, olive oil, coffee, coconut oil, nuts, seeds and vegetables including potatoes.

The aim of this one-month plan is to have your body detox itself from a list of foods that causes adverse effects such as weight retention, low energy, body pain and aches, digestive issues and skin complications among other many side effects. By the end of 30 days, it will have become an elimination diet. Thereafter you can now consider bringing back the foods that cause mild adverse effects such as dairy, grains and legumes. The reason for bringing back such types of foods is to monitor how your body reacts to them.

What do the other studies or researches have to say about the whole30 diets? Research suggests that some people feel well after doing away with foods with adverse effects producing. Such individuals may not be feeling better without even the knowledge of food intolerances. The national institute of health suggests that 65 % of the adults have lactose intolerance (inability to digest lactose in milk) which produces negative side effects such as abdominal cramping and gas. Such intolerance symptoms can be easily ignored as the study explains. Sensitivity to gluten also known as celiac disease or gluten intolerance can be evident in adults though it may not trigger about allergic reaction to such individuals. This is an indication that proteins can cause inflammation to people who may not be necessarily allergic to gluten.

How important is the avoidance of foods likely to cause an allergic reaction or hypersensitivity? will it actually help?  Avoidance of foods triggering sensitivity in gluten and dairy sensitive individuals helps.  Studies have indicated some lactose intolerance individuals can comfortably tolerate little amounts of fermented milk products such as yogurt and cheese. similar studies have also pointed out some foods that can have positive health effects on the human body of an allergic individual. Studies on legumes and brown rice have shown a desirable health effect on reducing inflammation caused by sensitivity or allergic reaction arising from the consumption of not well-tolerated foods.

The advantages of the whole30 diet plan

You may now be critically being thinking about how important the whole30 diet thing is to the health of an individual. Some advantages have been high lightened in line with the promotion of health. The first advantage is that following this plan an individual is able to minimize the intake of empty calorie diets such as alcohol and sugars that may cause lifestyle diseases such as obesity, diabetes decreased energy levels among others.

The second advantage is that the diet plan awakes your curiosity about what you eat and the effect it has on your body. If you have never thought of understanding and minding what you ought not to take in or not here comes an awake call for keenness on diet. The whole30 diet plan makes you keen on the products’ ingredients before consumption. This switches individual from processed foods to self-prepared kitchen food which is a sustainable positive dietary behavior change. This is how great the diet plan may be in relation to instilling positive dining behavior.

The third advantage of this diet plan is that you ultimately feel better by the end of the month of elimination adverse effects causing foods. Such a nice feeling is what the body needs. Being free from itches, pain inflammations craps and all other sorts of discomfort. It is a feeling that has been reported in people who try the whole30 diet plan. This because vegetables and fruits are what the body longs for. They make the body feel better.

Disadvantages of the whole30 plan

Nutritionist all over disagrees with removal of dairy legumes and grains from the diet for such long duration of time as 30 days. The reason behind it is that both of the three foods provide important minerals and vitamins that the body requires. It is evident that regions with a diet history of consumption of small amounts of legumes, small amounts of dairy products and healthy grins have increased the individual’s life expectancy. Avoidance of carbohydrates from grains reduces the ability to carry out energy demanding activities for a long period of time. The diet plan includes plantains, potatoes and fruits. foods such as oat, quinoa or brown rice can be included during before or after energy demanding activities such as work out to enhance better recovery.

Intolerance to dairy products and grains is not merely an indication of food intolerance but maybe a possibility of too much previous consumption of it at the expense of other food. Exchanging two vegetable meals with a whole bread in every meal increases body energy.

Users of the whole30 diet plan

This diet plan has been discouraged to individuals with increased energy needs such as athletes. Nutritionists avoid recommending this type of diet plan on such a group of individuals because it doesn’t provide free and unrestricted access to carbohydrates. Following such a diet plan has no significant risk to individuals of higher energy needs such as athletes provided they are able to time their carbohydrates.

Here, we are focused ideas of burning fats, losing weights and staying on track with your goals in bodybuilding through stopping following seven eating malpractices.

You do look fabulous when sticking to a low-fat diet coupled with some good amounts of complex carbs, lean protein, veggies and fruits. Then suddenly it happens that you go far from the good habit only to commit blunder in your dietary life. And with the day almost complete, you’ve again found yourself pulling over that nearest fast-food joint and also ready to scarf down the large combo. These are the likes of fries, greasy burger and a drink quantity enough to accelerate your blood sugar levels.

You then get distraught and feel a certain guilt as that drama proceeds. Suddenly you sigh over your missed dietary purpose. You find out that you have just blown your diet. And with the same defeated attitude you rush home and sink into the best of Ben and Jerry’s and associating it with a Ding Dong for a better measure and still searching out for your hope. You then give a thought of tomorrow still being another day, and you would go back to your strictest diet. Is this familiar?

So, seeking for that perfect thing (that is, to look good) in the midst of great desire and pressure, people have ended up following the absolute path. We are in the mix of trying a perfect and complete nutrition for our bodybuilding thriving. The only problem is this; being human, we lost always from perfecting everything at any given time.  Yet an important part to get this perfect or near-perfect look is understanding the difficulties or challenges involved for that impressive physique you admire. Have a look therefore at the dietary blunders always observed. We also accompany these with best tackles for curbing the problems arising.

  • Rapid Eating

Successful dieters and fitness often advises to slow down your eating pace. Basically, those who chomp to swallow rarely chew as they swallow fast and end up overeating to turn up as fat as a pig. Essentially, it will take a dear time for the stomach to alert the brain that it has had enough of the food. So, as food descends through the stomach, it will be sending the chemical messengers through the nervous system and promotes a feeling of being full or satiated.  If you take time to thoroughly chew your food, you make it ready for a satiety alert by the brain. So, enjoy your getting into shape as you maintain the very fittest lifestyle.

  • Trigger Foods

A successful diet is dominated by the principle of moderation as its key. Several individuals on dieting will put certain foods away completely such as ice cream, pizza and cake, as they claim that these are dense in calories. They have strongly hold to the fact that just a single slice of pizza triggers the consumption of every piece of a pie. This makes many dieters to observe abstinence of these diets – no desserts, no pizza and never ever.

According to Suzanne Girard Eberle, an MS, RD and author of Endurance Sports Nutrition, this strict strategy can end up as a counter-productive one. Somehow, she notes every binge precede a strict diet. Instead, Suzanne advises for a moderate approach of losing fats and becoming leaner with complete foods falling into the trigger category. So, even though it works better to do without your favorite foods, moderating responsibly is what she recommends to be better. She encourages that you get set for success eating less of the trigger foods and not stereotypically eliminating them. She believes that women are good to go with incorporating a 150 calorie snack, while men 200 calorie snack each day. This means doing away with the soft serve ice cream, and having a measured slice of cheese with 200-calorie label on composition.

In short, map your weaknesses and trigger foods and enjoy them as you apply moderation.ON FACEBOOK

  • Fast-Food Mishaps

Whenever on a travel and you starve, try skipping that 1,200 calorie meal and make a healthier choice. According to 2 pro and famous athletes, fast food should not be leading to a dietary mishap. Garrett Downing, an IFBB Pro League competitor incorporates his drive-thru food in this form; he gets to places he well knows he can get the equivalent nutrients to what he would be eating at that moment necessary for his contest mode.  For example, if he takes 8 ounces of chicken, vegetables serving and an equivalent cup of rice, he will be pulling into Wendy’s and get himself a plain baked potato and a substitute of 2 grilled chicken breast salads.

  • Night-time Eating

A dieter was keeping his basic principles to perfect his diet. He confessed that he had taken a breakfast of three egg whites with a slice of dry toast, a mid-morning of an apple, a better lunch of soup and a small salad without oil, and a dinner green veggies with at around 5 p.m.  It sound a perfect diet, right? Now here is the mistake: He ate a half-dozen cookies and a large bag of chips at 8 o’clock.

Erbele explains a big mistake here as a diet that boils down to lack of fuel in the body. She says that many people who eat more than enough at night always need to re-evaluate how they eat. This means that they may not be having enough during the day and leads them to a desire to eat abundantly at night.

She points out that nibbling something at night makes you stand and snack, another calamitous problem. When eating, it is good to sit. Those eating while standing tend to munch more without realizing the quantity of food they consume. Eberle therefore advises one to eat two-thirds of a day’s total calories prior to dinnertime. One who does not to meet most of their energy needs over the day and finally back-loading at night is one applying the perfect scenario for fat-gaining. Turn it around and eat much during the day to energize the body and then cut back during the long night. If you eat more a little bit earlier is likely to get the hunger down and eliminating the second mistake.

  • The Sugar Balance

Many bodybuilders have in mind that sugar is the primary public enemy as others believe sugar is just cool. The former category always end up fighting their severe cravings while on contrary they could get a lot just by giving in a little. According to Luara Creavalle, the chef and IFBB Professional League competitor, sugar is not the kind of a disaster as many make out of it. Calories are very, very crucial.

  • Tempting Sweets At Work

Maybe, you frequently start each of your days with a best diet plan but then something else get your attention. The cinnamon rolls by the office grabs your attention and there goes down your day on a sweet temptation. According to Larry Krug, a renowned exercise physiologist in Hollywood and a nutrition consultant, the workplace sweets can get substituted with healthy snacks, and techniques to avoid toppling over to those traps be placed. If you well are accessible to healthy choices, you can well maneuver about the mistakes. For example, a bagel with low-fat cream cheese or a plain bagel is a better way to go than a doughnut or cakes, which are basically high in sugar and fat content.

  • All Versus None

This occurs when the dieter takes in something thought of as an off-limit food, then gets down into his mind and takes it overboard to eat more than it is thought of as necessary.  Krug mentions his thought as something healthier and more effective is just about following a strict plan to an extent of 80 percent of the time. And if anyone is eating five meals per day, they can take a meal that include some foods with higher sugar or fat contents. Also, one can eat for four strict days a diet of low-fat, lean proteins and high fiber, and then on fifth day they upgrade the diet to high carbs content. Just that one should have a larger portion of pasta or bread and indulge a dessert and have his or her favorite dish.

It’s very true. Life has all to do with pleasure. Just apply the principles you have read above and maintain your muscles in a healthy form. Strip those fats away and feel the best of your practice.

Do summer grill fest crapload your plate with additional calories? consider some smart alternative parting 

Everybody likes good BBQ foods. However, the inclusion of a bugger with all the toppings, a slice of pie as a desert, aside coleslaw and bear to have it escorted down throat can increase your caloric intake by over 1000 calories.

Never allow your weekend party plan compromise your workout diet plan .do away with the following seven high-calorie BBQ foods and come up with simple swaps to economies on your calories.

1. Burgers

The majority of guy’s BBQ foods are very high in calories and fats. It is very unfortunate for them. A six ounces’ bugger prepared by eighty percent lean ground beef contains around 425 calories. This amount is with the exclusion of the bun and the extra calories coming from the ketchup, pickles, and mustard.

This fact doesn’t mean you completely do away with the Barger, instead consider coming up with an alternative meal that does not build up all the calories in one foodstuff.   For instance, build all your calories by a diversified diet containing items like turkey and bison. Consider a scenario where 6 ounces of bugger gives around 300 calories then compare with the same portion size of turkey which provides around 250 calories.

Image result for coleslaw

2. Coleslaw

Literary, coleslaw should be served as a healthy side dish because it contains shredded carrots and cabbages as its main component. The added mayonnaise which carries extra 100 calories makes the high fiber cabbages bulge out in a huge volume and increase its overall caloric value. Instead of having such type of slaw consider taking a vinegar based slaw that is lower in calories and more flavor.

3. Beer

Do people like any good BBQ without a cold beer? maybe two or even several bottles of beer!  unfortunately, the most loved drink contains around 150 calories for every 12 ounces of it. The condition is, even more, worse with multiple intakes of bottles of drinks. Even a less concentrated beer that seems better contains about 100 calories that are still on the higher side.

It won’t be good to completely move you from your personal lifestyle but you can go for such alternatives like tequila with soda and squeezed lime or vodka. Such drinks contribute a relatively low calorie of about 70 calories.

4. Potato salad

Potatoes are not that good. They contain low amounts of important nutrients such as vitamins (vitamins c, vitamins B) and mineral (such as potassium) though starchier. Potato salads aren’t that healthier the contain more potatoes with added mayonnaise that accumulates into about 300 calorie meals. 

Go for grilled corn on the cob as an alternative to quench your starchy crave.  Corn is lower in calories. A medium ear of corn contains around 100 calories. They are tastier and requires no other high-calorie accompaniments such as butter.

5. Buns

Consuming a burger alone can contribute 150 calories. If added to extra 425 calories in a patty session total caloric intake can sum up to 575 calories when burger and bun are included. That is the amount without the addition of cheese remember!

 What is the best way of enjoying your meat? Top up your meat with vegetables such as tomatoes and lettuce and work it on with your fork. Fold it into a big leaf of dark green vegetables and make an uber – healthy “taco”. Consider taking veggies with a beef kebab as an alternative.

The rule is that don’t waste your calories for the expense of the two mere girly –man slabs.It doesn’t add up!

6 BBQ Sauce

A bottle packed barbecue source is not only packed with calories but also full of high-calorie additives such as caramel coloring and high fructose corn syrup. A ¼-cup of barbecue sauce used in kitchen cooking contains about 125 calories. 14grams of carbohydrates can be produced by a single tablespoon of barbeque source.

 Instead of using barbeque source, consider using olive oil, squeezed lemon or lime juice with added pepper and salt curing.  Zero calorie hot source can alternatively be used too. this approach will positively enhance the taste and flavor of your food without adding weight to your body.

7. Pie

I don’t think there is any other more common food like a piece of blueberry pie topped with whipped cream in America. I think there isn’t any at all!  However, consuming such deserts in America does not bring any solution to the already existing obesity crisis. Topping up your already consumed high calories with a pie containing around 300 extra calories negatively influences your slimming efforts.

We are not sadist to strictly wipe you away from your favorite pie. But here comes a better way of having it done.  Take your pie first, then accompany it with a lighter meal such as fruit-filled deserts (like Greek yogurt and frozen cherry bite) 

Recover from work out with the six recipes

It is very important to eat quality food after work out just in case you are interested in building body muscles.  Recover science is a very complex concept that can be simplified into simple rules that can easily be understood. After work-out just replace the lost amino acids and glycogen.

Beginning the muscle building process through the increment of protein synthesis and retention of nitrogen calls for an immediate intake of the right amount of carbohydrates and proteins. We should not rely on the same menu like rice, plain protein shakes and rice instead just varying your diet with nutrient-dense foods that improve palatability and promotes appetite.

Taste this 6 palatable and great post -work out meals to experience great outcomes.

First meal: Protein pancake

Preparation procedure

1.Mix the following ingredients

1/8 teaspoon packing powder

A ½ cup of cottage cheese

4 egg white

A ½ cup of rolled oats

½ teaspoon of pure vanilla extract

2. Cook using medium-low heat on a preheated griddle until it bubbles

3.Flip it and cool for a duration of around thirty to sixty second  

4. Top it up with either banana slices or fresh berries.

The perks: The prepared pancake pack is full of protein without carbohydrates. It is an ideal food to be eaten by guys who are desiring to gain lean muscle tissues. The slow process of protein digestion allows the gradual absorption of amino acids that keeps the body in an anabolic state.  

Pancake pack caloric value: Carbs: 39g Protein: 51g Fat: 6g Calories: 421

Second meal: Marinara with beef and squash  

Preparation procedure

1. Cook about 8oz of lean grass-fed beef with pepper and salt added to taste.

2. Cook a whole squash of butternut until it softens (for a duration of about 30- 45 minutes)

3. When they are done mix them together with about 4 ounces of your desired marinara sauce

The Perks: your appetite is also likely to increase with an increase in your work out than usual. Replenishment of the lost energy store will be replaced with creatinine while the extra fats in the beef promote satiety and additional energy.

Caloric value:  Calories: 628 Carbs: 38 Fat: 18g Protein: 70g

Kuali photo shoot for Top 10 snacks (recipes) for World Cup.-Art Chen/The Star. 27 May 2014.

Third meal: Tuna and Crackers

Preparation procedure

1. Add a ½ cup of crushed whole grains cracker into a can of yellowfin tuna 

2. Add a dab of extra virgin olive oil, mustard, chopped up pickles and pepper to taste.

The perks: This meal is suitable for the individuals commuting from gym to home or individuals using lunch break time for work out. The meal is simple and economical. Crackers in the meal play a very important role in adding carbohydrates that stimulate the secretion of insulin that drives nutrients into your body muscles.

Caloric value Protein: 41g: Carbs: 24g Calories: 379 Fat: 13g

Fourth meal: High-Protein Oats On-the-Go

Procedure of preparation

1.Mix the following ingredients: 1to 2 scoops of your favorite protein powder preferably vanilla, 1/ 2 cup of rolled oat, silver almonds and 1/2 cup of frozen or dried fruits

2. For flavoring Add cinnamon or stevia   

The perks: This dish is very convenient and great for morning trainers. Another great convenience food, this dish is best for morning trainers. The addition of some natural sweeteners and almonds provides more energy similar to what is provided by oatmeal. The presence of a balanced level in both proteins and carbohydrates makes the meal ideal for individuals aiming at gaining lean body mass.

Caloric value:  Fat: 12.5g Calories: 422 Carbs: 48g Protein: 31g

Fifth meal:  Scrambled Eggs

Preparation procedure

  1. Scramble together two egg whites together with four whole eggs.
  2. Add one cup of chopped mixed veggies 
  3. Add red bell peppers onions mushrooms and Spinach
  4. Add a ¼ cup of diced lean bacon or ham for more protein.
  5. Add a piece of fresh fruits on a side if you need more carbohydrates

The perks: This meal is ideal for breakfast and dinner. plain egg white isn’t much attractive and can make you avoid it for Krispy Kreme while sourcing for high protein food. retain the egg York for more vitamins omega 6 fatty acids and minerals. An addition of bacon more specifically turkey bacon makes the meal to be tastier and more nutritious. Eggs provide good post work out diet. This post work diet is excellent to individuals on low-calorie post work out diet. more protein and fats need to be added to the diet for muscles retaining and decreasing hunger respectively.

Caloric value; Protein: 37g Carbs: 29g Calories: 520  Fat: 23g 

Sixth meal: Sweet Potato Hash and chicken

Procedure of preparation

  1. Dice about 8 ounces of cooked chicken Brest and dip into a pan with olive oil
  2. Add a ½ cup of diced apples and a ½ cup of diced sweet potatoes in the mixture, add salt, pepper, and cinnamon to improve on the taste.

The perks: Chicken and sweet potatoes, gourmet recovery style. Sweet potatoes are the perfect bodybuilder carb that slowly digests to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores.

 Protein: 51g Calories: 300 Carbs: 30g Fat: 5g

Other diets might be quite restrictive but a Mediterranean diet is very easy to follow and offers a special delicacy to fall for. Get to master it with these basic dishes:

Research has established that the local population in the surrounding countries of the Mediterranean Sea have the potential to live longer and are less diagnosed with heart diseases and cancer compared to other regions. This is why their diet was named as the top diet for losing weight US News and World Report in 2019. Irrespective of the great varying extent of the Mediterranean diet, the staple foods across the region seems similar. In number, there are 21 countries bordering the Mediterranean Sea for which this article enlightens about in general. The food of this region are fish, dairy, grains, spices, fruit, herbs, red meat and vegetables.

Basically, people will require a lot of exercises as is required of them as they enjoy their meals together with friends and family. An author of The Greek Yogurt Kitchen and a dietitian, Toby Dor and other authors of health books shares the 12 key foods that are fundamental to this healthy lifestyle and their benefits.  Find them below.

  1. Greek Yogurt

This yogurt is characteristically thick and creamy and has a double content of protein and with a 40% less sugar and sodium as compared to yogurt prepared traditionally. Although it is not from Greece, thick yogurts are dominant in many Mediterranean countries. They contain live and active cultures also that can aid in gut health. Further, it can also get tolerated by patients suffering from lactose intolerance. Finally, Greek yogurt contain 8 grams of lactose per cup, that is, a third of the amount of lactose in a cup of milk.

  • Dates

Dates are sweet fruits whose main origin is in the Middle East, a region where many countries overlap across the Mediterranean Sea. About 70% of this fruit’s dry weight fruit is sugar, which makes dates to be rich in numerous nutrients and thus sufficient health benefits.

A one pitted medjool date has a total of 66 kilocalories; Carbs form 18 grams of the date weight, sugar forms 16 grams, and minute amounts of over 16 nutrients that majorly includes; calcium, potassium, magnesium, manganese, B vitamins and fiber. Dates also provide beneficial antioxidants such as carotenoids, polyphenols and anthocyanins, and carotenoids.

In the Journal of Agriculture and Food Chemistry publication, a study examined the effects of eating dates on blood sugar and triglycerides (blood fats) in a healthy people. It found out that fruit did not worsen it either and concluded that dates can help to prevent heart disease, and especially the hardening of the arteries. Additionally, dates aid in bowel function and health, and reduces colorectal risks.

  • Olive Oil

This oil provides a healthy dose of monounsaturated fats that’s good for a healthy heart. By substituting the saturated and trans-fats with unsaturated fats such as olive oil will lower the risk of developing a heart disease. Research has proved that monounsaturated fats has the potential to lower the bad LDL cholesterol and total cholesterol.

Olive oil is fundamentally a healthy choice even though it comes with an approximate of 120 calories per single tablespoon. Aim for an exact one tablespoon per person if you use it for marinades, cooking or dressings.

  • Salmon

This fish is very rich in omega-3-fatty acids for a heart health. The fatty acids, also, polyunsaturated fats are best for brain and heart function and health because they aid in lowering the triglycerides and total cholesterol. Research has suggested that there is a perfect link between mental health and the omega-3 sources consumption.

The Lancet published a study for nearly past 2 decades and established that the prevalence of major depressions was lower in fish consumption countries. Additionally, a more recent meta-analysis study where 150,000 participants took part in investigated how depression and fish consumption were related. Researchers identified that those who had regularly taken a more number of fish were about 20 percent less likely to develop depression as compared to folks who consumed less fish.

  • Beans

Beans are of different variety, all of which are great sources of multi-nutrients.  Beans mostly provide complex carbohydrates, which the brain use for energy provision. Half of the cup of a canned beans or ones cooked at home contain about 110 kilocalories with 7.5 grams from protein. If you may be worried about sodium, there are varieties of low sodium and/or no added sodium. Research has found out and shown that rinsing the canned beans will decrease the content level of sodium up to 40%.

  • Almonds

An ounce of almond probably contain a 13 grams of a healthy unsaturated fat, six grams of protein, and one gram of saturated fats. The almond nuts are known to be excellent sources of magnesium, vitamin E, and manganese. They are also rich in fiber, minerals (such as copper and phosphorus) and riboflavin vitamin.

Most sources have shown that almond have a calorie count of 160 kcals per ounce. But a study published in 2012 by the American Journal of Clinical Nutrition have found that it specifically has 129 kcals per ounce which 20% less than it was previously thought.

  • Garlic

Garlic is an aromatic vegetable form of food. It adds some flavor to many Mediterranean dishes as it also provides nutrients variety. A clove of garlic provides less than 5 kilocalories with minimal amounts of calcium and B-vitamins and calcium. It further has a phytonutrient known as allicin. Allicin has antibacterial properties.

  • Red Wine

Many studies have connected the polyphenol antioxidants resveratrol from within red wine with heart benefits. This kind of antioxidant aid the linings of heart’s blood vessel with protection from corrosion. However, that should not mean that you gulp down bottles after bottles of this red wine. Recommendations for drinking wine according to the 2015-2020 dietary guidelines for Americans advocates for drinking but in moderation, where moderation means at most two drinks per day for men. There, one drink of wine can be defined as five fluid ounces.  

  • Hummus

Hummus is a blend of chickpeas and is served mostly as a common dish in the Mediterranean meals. Apart from the chickpeas, ordinary hummus recipes also entail olive oil, spices, garlic and tahini (which is sesame seed paste). The hummus variations are typically prepared by flavors distinctions such as lemon juice, fresh parsley, and/or sriracha.

A 2 tablespoonful of store-purchased hummus (a plain one) will provide around 70 kilocalories, with 5 grams of fat, 1 gram of saturated fat, and 2 grams of protein. Even though the ingredients might be superbly healthy, their portions should be in check to keep it at two tablespoons to ¼ cup per serving. Hummus will be served as a dip, especially for fresh vegetables, or it can be used as a condiment for sandwiches.

  • Whole-Wheat Couscous

Couscous, basically not a grain, is more of a pasta-like (a combo of semolina wheat and water). Many types of couscous include the categories from the large “Israeli” couscous (pearled couscous) and the small “Moroccan” couscous. A cup of this whole-wheat Moroccan couscous, that is cooked, contain 150 kilocalories, with a 30 grams of carbohydrates, 1 gram fat and 6 grams proteins. The fiber content is a bit higher in the whole-wheat variety and therefore should be eaten moderately (that is, between ¾ to one cup per individual).

  • Tomatoes

Tomatoes are part of a Mediterranean fruit diet that appears in most recipes ranging from breakfast all through to dinner. This is because they are chosen based on their delicious taste and a great nutrition profile. For instance, 1 medium-sized tomato encompasses some 25 calories within besides being a rich source of the antioxidants like vitamins A and C. They are also a rich source of folate, thiamin and vitamin B6. The processed tomatoes as of canned products are also a major part of Mediterranean recipes that also provide lycopene, a phytonutrient.

  • Chicken

The skinless and boneless chicken breasts provides the choice lean protein for the Mediterranean recipes. A skinless and boneless chicken breast are of different caloric content. The skinless chicken thighs may not be many as the dark one will add a deeper flavor to the dishes. Try 3-4 ounce portions and ensure you remove the skin prior to eating. It is on that skin that saturated fats that are likely to clog the artery are found.

Make a shift from bulking and shredding to clean bulking through the process of intermittent/alternated fasting 

For decades, muscle builder guys have adopted a long unprofessional process of achieving their desired body physique. The alternation of “carbon loading” (eating more calories) combined with bodybuilding exercise followed by “calorie burning” (restricting calorie) scheme is a long and hazardous way of bulking. This approach to muscle building schemes shocks the body system with a rapid forced shift in metabolism that may lead to adverse health conditions.

With the evolution of new scientific knowledge in the body biochemistry and food utilization, it is clear that we are not efficient with the traditional bulking practices. A better bulking approach involves the consumption of the right quantities of nutrients at the specified time in the day. Such a bulking approach is a safer and quickest way to go.

 Good approach verses wrong approach

Different approaches to bulking have put forward different guidelines on the way out. Bulking is not all about getting bigger or increasing in volumes and mass. A wrong approach to bodybuilding will advocate for more protein intake and indiscriminate restriction of other components of diet as desired. Well, this may work as we think but not the best way to go as far as health is concerned. Pumping your body with omega 6 fatty acids sugar and trans fats daily is a dangerous practice to the integrity of the cellular membrane and predispose your body to diseases.

Even if you are willing to compromise your health at the expense of body image, remember poor bodybuilding practices can still compromise your achievement of body image goal.  A wrong bulking practice causes the hormone insulin resistance which consequently jeopardizes the gaining of quality muscle mass during the shedding phase. Altogether, clean bulking objectives will not be achieved as desired.

But what is the other discouraging alternative approach to bulking? Consider having different mixtures of food staff and constantly keeping their intake   at an interval time of one and a half hours. Will, it looks like being obsessed with diet! Carrying around a mixture of broccoli and tuna in a plastic container for bulking.

Such approaches may work for a limited group of individuals who are professional athletes and models. But not a sustainable and healthy approach to muscle building individuals. Such approaches are merely existing theoretically as paper work but hardly practical. They are not flexible enough to be practically done. Fortunately, we have a practical and flexible healthy diet plan that optimizes quality weight gain with varied food alternatives to choose from.

Numerical bulking

Accurately build healthy mass with a right proportioned micronutrients and macronutrient diet plan. By using a 175pond male example, below is the way out on calculating the caloric, protein, fats and carbohydrates requirements.

Total energy

16 calories for each  individuals body pound
175 pounds x 16 = 2,800 calories

Proteins protein requirements  

1gram of protein per individuals body weight
175pounds x 1gram = 700 calories (175grams of protein)

ADD

Fats requirements

25 percent of calories
0.25 x 2,800 calories  = 700 calories (75grams of  fat)

ADD

Carbohydrates requirements  

This will be the remaining calories

Total calories – (protein +fats )= carbohydrates
2,800- (700+700 )= 1,400 calories (350 grams of carbohydrates)

From the above, everything needs to be tested to practically fit the real world situation. Ectomorphs may consider adjusting their calories to 20 pounds per body weight while the Endomorphs may require a diet adjustment to lower their caloric intake to maintenance level or less during inactive days to avoid fat gaining. This can be 12-14 pounds per body weight

The scientific point of view on size

The flexibility of diet comes in once you have the right optimum caloric figure. It is scientifically proven that food frequency has no significant effect on body composition provided the required caloric target of diet is achieved. Therefore, making the diet plan realistic workable and sustainable is what works best.

Theoretically, 28000 calorie diet can be taken in varied frequencies of three average size servings, 6 small servings or one large meal. Irrespective of the meal intake frequency, provided the same amount of calories is consumed in a day the effect will remain the same.

I go by intermittent fast eating model. During the daylight a diet with low carbs is taken and remaining calories from the daily caloric requirement taken during the night. This is appropriate based on our natural way of life. Naturally, the majority of the population is busy during the day as compared to night. With the plan, it kills the obsession with food rhetoric. No carrying of plastic containers with food around.

Human dining and dietary behavior are evolving. With this kind of evolution, there is a change in the fending and fasting cycle. This Is due to changing dietary patterns in human life where busy schedules with low calorie and fasting are more during the day with a repeat of fasting during a relaxing night

 Heavy night feeding alternated with light day feeding provides a workable solution for most bulking individuals with a busy schedule during the day. This approach of diet plan has several positive physiologically effects on the human body. It controls blood insulin levels and maximizes the secretion of fat burning hormones including cellular factors. The approach promotes fat burning during the day and reenergizes the body for cognitive wellbeing.

Doing heavy meals at night increases muscle building hormone and cellular factor secretion such as cGMP (cyclic guanosine monophosphate) and mTOR (mammalian target of rapamycin). After training the body requires quality meals in terms of proteins, carbohydrates and healthy fats for the repair of muscle fibers damaged during training. The body craves for food that serves the metabolic purpose. With the intake of quality meals desires for junk and empty calorie foods is reduced. Bulking the right way is what is needed in the real world of the gym.

Alternate fasting

Meals Dietary Recommendation 
Morning breakfast Don’t take it. You can consider plain  tea or  black coffee
Lunch Take 8- to 12-oz. serving of protein together with 1 to 2 servings of whole-food fats. Indiscriminate intake of non-starchy vegetables can be considered.
Dinner Take a 12- to 16-oz serving of protein together with 5 to 6 servings of starchy carbohydrates. Indiscriminate intake of non-starchy vegetables can be considered

A Meal plan sample

Days Day one Day two Day three
Lunch 8-ounces of chicken breast with Mixed salad and one whole avocado   8-ounces of sirloin steak with a half cup of almonds   12-ounces of turkey breast, mixed salad together with a third cup shredded coconut  
Dinner 16ounces of sea salt and pepper flank steak together with 48-ounces of baked potato and Steamed vegetables   16-ounces of garlic chicken and vegetable stir-fry together with 6 cups of white rice   12-ounces of baked salmon, five cups mashed sweet potato together with Green beans and shiitake mushrooms.  

As you fully restore your body for a complete recovery, set your body ready for a reduced soreness, refuel of energy stores and prevention of cramps.

Muscles normally get both starved for proteins and sore after an intense workout. There are pretty intense sessions of lifting on schedule ahead of you. The hard exercising sessions are not a joyriding event but you have to prepare for them. You will always experience some pain induced by hard training and seek for rest for your body recovery. To alleviate this pain at your resting moments and for your recovery, you will have to fill your tank with the right and best pre- and pro-recovery foods.  You may not want to delay any lifting efforts as you achieve hitting your fitness goals.

Below is a list of best food groups that will aid you the recovery as fast as possible;

  1. Water

We have many reasons that make water almost on top of the list of the advantages for aiding recovery. Especially in this case, water helps us be fully hydrated and keeps us going when undergoing some strenuous exercises. Without a proper body hydration both before and after a workout, you would likely face fatigue, cramps and dizziness, and these symptoms might prolong the time you would take to recover. Therefore, you are recommended to take around 7 to 10 ounces of water after every 10 to 20 minutes. If you sweat a lot then you should add to the amount of water you drink.

  • Fast-Digesting Carbohydrates

After the intense workout, the glycogen stores get depleted and become hungry for immediate carbs. This is the moment when if you consume a fast-digesting carbohydrate source like those of white starch or fruits, it will give insulin spike a drive that will refuel the stores of glycogen. The suggested window frame for taking a fast-digesting carbohydrate is between ten and fifteen minutes after the workout.

  • Protein

Even though micronutrients and water have a perfect and major role for a recovery process, protein is very core over them all. You ought to know that consuming a post-workout protein substance, be it a meal or a shake, is mandatory to a quick recovery. This is because proteins quickens in the repair of damaged muscle fibers that developed as a result of an intense workout. Additionally, proteins supports your body with initiating an adaptation change to muscle fibers after training and also known for refueling the energy stores. Recommendation for protein intake ranges from 1.25 to 1.5 grams of protein per pound of a targeted body weight.

  • Potassium-Rich Foods

Potassium deficiency is the main cause of muscle cramps. Muscle cramps are unexpected contractions involuntary in nature. They can target muscles tissues which are hit during an intense training. Potassium gets lost easily when you sweat and dehydrate excessively. The basic recommendation of potassium’s adequate intake (AI) is 4.7 grams/day.  You can easily find potassium from the protein-rich foods, majorly leafy greens. If your diet is composed of these foods, they will be a likely protection and a preventative measure curbing muscle cramps.  

  • Salmon

Salmon is a fish mainly dominant on seas and oceans that serves a best dish for average man. It is very rich in the fish oil that is basically known as the omega-3-fatty acids. The two mainly known fatty acids here are; the docosahexanoic acid (DHA) and eicosapentaenoic acid (EPA). These two mainly get involved with several anti-inflammatory processes to calm the body. In all those processes, The DHA and EPA increases the anti-inflammatory eicosanoids that will signal molecules made of oxidized fatty acids. Then they will largely reduce the inflammation caused and also reduce the inflammatory production of cytokines. Cytokines get stopped by the action of fatty acids processes.

  • Blueberries

After that intense exercise, get yourself a protein shake. Protein powder alone is however not enough because it does not provide a right diet prescription, and especially that for the paining muscles. A perfect solution is here; just add blueberries. They are rich in antioxidants which will help protect you from free radicals in the body that damage the muscles from an intense workout. The Journal of the International Society of Sports Nutrition reported that after consumption of a blueberry shake, the muscle that had undergone injury after a workout had been catalyzed for recovery.

  • Tart Cherries

The Journal of The International Society of Sports Nutrition had indicated that tart cherry juice has the potency of decreasing muscle soreness and inflammation. When you often lift heavy objects and place them down, you will experience some significant amounts of tension on the body which also initiates inflammation. Any next time you have a schedule for an intense training session, have a sip of a glass of tart cherry juice for both pre- and post-workout.

Get started with an eight week diet to help you keep fit.

Is body fitness a goal you try achieving? Regardless of your body fat composition, an 8-week dietary plan bans excess body fat to achieve the desired percentage body fat. It is possible to achieve your desired body fat composition from your current body weight with the eight weeks’ diet plan. For the extremely fat individuals, the diet plan is still effective though not in eight weeks. However, within the same duration of time, body fat will have reduced by half.

About the plan

The plan involves increasing the cardio and weight training at a slow pace with gradual minimization of calories and carbohydrates intake. You have to achieve the 6-pack, 7% less fat within a period of 8 weeks. The last weeks of the plan though few days, may be challenging to many. However, staying motivated is very important for it takes a short duration. The plan also provides general work out guidelines. The specific work out activities are individually decided based on preference. The micronutrient targets outlined in the plan should be met because nutrition is key in getting lean. Varying meals outlined in the diet plan for palatability is allowed provided the variation replicates the guideline. The diet plan has an outline for three delightful recipes that support an individual’s progress. Below is a 7% eight weeks, six pack dietary guideline.

FIRST WEEK

What to eat on exercise days?

Meals Meal description Amount
First meal Egg frittata  One serving
Second meal Any  white fish (lean) or cooked tilapia with oat 6 ounces of fish A half cup of dry measured oats
Third meal Beef (cooked grass feed, green vegetables, rice cooked brown ) 6 ounces of cooked beef A cup of green vegetables  A half cup of Cooked rice 
Fourth meal  (Pre-Workout) Whey isolate Cream of rice prepared by water and almond butter (mix rise in cream and eat before work out)   50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter
Intra-Workout:  Highly branched cyclic dextrin carbohydrates Casein hydrolysate  mixture in water 90 grams of carbohydrates 40 grams of casein 1.5 liters of water
Fifth meal  (Post-Workout)  Apple almond pancake 2 yam
Sixth meal cooked cod, or any lean white fish;  veggies; Protein Berry Crisp 6 ounce of lean white fish or cod   A cup of veggies A serving of protein berry crisp
Total   164 grams of fats 233grm of protein: 233grm of carbohydrates: 3652 calories  

A day not on training, eat

Meals Meal description Amount
First meal Egg, virgin coconut oil, spinach,  avocado 6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach
Second meal whey isolate, almond butter, slices Ezekiel toast, organic butter 50 gram of whey isolate. 2 table spoon of almond butter 2 slices of Ezekiel toast A half tablespoon organic butter.  
Third meal  grass-fed beef (cooked ),  green vegetables, sweet potato (cooked ) 6 ounces of cooked beef A cup of green vegetables 8 ounce of cooked  sweet potatoes.
Fourth  meal   (cooked) tilapia,  cup berries, slices Ezekiel toast, organic butter  6 ounce of cooked tilapia 2 slices of Ezekiel toast A half tablespoon organic butter
Fifth meal  Cooked chicken, cooked sweet potato, cup vegetables 6-ounce e of chicken 8 ounce of sweet potatoes a cup of vegetable   
Sixth  meal   Cooked chicken, cooked sweet potato, vegetables 6 ounce of cooked chicken 8 ounce of sweet potatoes 1 cup of vegetable
Total   85 grams of fats 277 grams of protein: 252grams of carbohydrates: 2881 calories  

Activity

Work out for 4 days a week, Exercise routinely your legs, chest and shoulders, back, arms.

Cardio

Carry out a 45 quick walk for six days per week and take a shake containing branched chain amino acids during this season.

SECOND WEEK

What to eat on exercise days

Meals Meal description Amount
First meal Egg frittata  One serving
Second meal Any  white fish (lean) or cooked tilapia  6 ounces of fish
Third meal beef( cooked grass feed , green vegetables,  rice cooked brown ) 6 ounces of cooked beef A cup of green vegetables  A half cup of Cooked rice 
Fourth meal  (Pre-Workout) Whey isolate Cream of rice prepared by water and almond butter   50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter
Intra-Workout:  Highly branched cyclic dextrin carbohydrates Casein hydrolysate  mixture in water 90 grams of carbohydrates 40 grams of casein 1.5 liters of water
Fifth meal  (Post-Workout)  Apple almond pancake 2 yam
Sixth meal cooked cod, or any lean white fish;  veggies; Protein Berry Crisp 6 ounce of lean white fish or cod   A cup of veggies A serving of protein berry crisp
Total   161 grams of fats 306grams of protein: 206grams of carbohydrates: 3497 calories  

A day not on training eat

Meals Meal description Amount
First meal Egg, virgin coconut oil, spinach, avocado   6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach
Second meal Whey isolate, almond butter,   50 grams of whey isolate. 2 table spoon of almond butter .  
Third meal  grass-fed beef (cooked ),  green vegetables, sweet potato (cooked ) 6 ounces of cooked beef A cup of green vegetables 8 ounce of cooked  sweet potatoes.
Fourth  meal    Cooked tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter  6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter
Fifth meal  Cooked chicken, cooked sweet potato, cup vegetables 6-ounce e of chicken 8 ounce of sweet potatoes a cup of vegetable  
Sixth  meal   Cooked chicken, cooked sweet potato, vegetables 6 ounce of cooked chicken 8 ounce of sweet potatoes 1 cup of vegetable
Total   78 grams of fats 271 grams of protein: 224grm of carbohydrates: 2682 calories  

Activity

Work out in 4 days every week, Exercise routinely your: legs, chest and shoulders, back, arms.

cardio

carry out a 50 quick walk six days per week and consume a shake containing 10 grams of branched chain amino acids during this season

 THIRD WEEK

 What to eat on exercise days?

Meals Meal description Amount
First meal Egg frittata  One serving
Second meal Any  white fish (lean) or cooked tilapia  6 ounces of fish
Third meal beef( cooked grass feed , green vegetables,  rice cooked brown ) 6 ounces of cooked beef A cup of green vegetables  A half cup of Cooked rice 
Fourth meal  (Pre-Workout) Whey isolate Cream of rice prepared by water and almond butter   50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter
Intra-Workout:  Highly branched cyclic dextrin carbohydrates Casein hydrolysate  mixture in water 90 grams of carbohydrates 40 grams of casein 1.5 liters of water
Fifth meal  (Post-Workout   Sweet potato pancakes 2 sweet potato pancakes
Sixth meal cooked cod, or any lean white fish;  veggies; Protein Berry Crisp 6 ounce of lean white fish or cod   A cup of veggies A serving of protein berry crisp
Total   160 grams of fats 303grm of protein: 183 grams of carbohydrates: 3389 calories  

A day not on training eat

Meals Meal description Amount
First meal Egg, virgin coconut oil, spinach, avocado   6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach
Second meal Whey isolate, almond butter,   50 grams of whey isolate. 2 table spoon of almond butter .  
Third meal  Grass-fed beef (cooked ),  green vegetables, sweet potato (cooked ) 6 ounces of cooked beef A cup of green vegetables 4 ounce of cooked  sweet potatoes.
Fourth  meal   6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter  6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter
Fifth meal  Cooked chicken, cooked sweet potato, cup vegetables 6-ounce e of chicken 8 ounce of sweet potatoes a cup of vegetable  
Sixth  meal   Cooked chicken, cooked sweet potato, vegetables 6 ounce of cooked chicken 8 ounce of sweet potatoes 1 cup of vegetable
Total   78 grams of fats 270 grams of protein: 196grams of carbohydrates: 2566 calories.  

Activity

Work out for 5 days a week, exercise routinely your: legs, chest and shoulders, back, arms. The second day ‘the pump day’’ as compared to the second day should be lighter involving lifting of lighter weight.

cardio

carry out a 50 quick walk for six days per week consume a shake containing 10 grams branched chain amino acids during this season

FOURTH WEEK

What to eat on exercise days

Meals Meal description Amount
First meal Egg frittata  One serving
Second meal Any  white fish (lean) or cooked tilapia  6 ounces of fish
Third meal beef( cooked grass feed , green vegetables. 6 ounces of cooked beef A cup of green vegetables   
Fourth meal  (Pre-Workout) Whey isolate Cream of rice prepared by water and almond butter   50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter
Intra-Workout:    Highly branched cyclic dextrin carbohydrates Casein hydrolysate  mixture in water 90 gram of carbohydrates 40 grams of casein 1.5 liters of water
Fifth meal  (Post-Workout)   sweet potato pancakes 2  yam sweet potato pancakes
Sixth meal cooked cod, or any lean white fish;  veggies; Protein Berry Crisp 6 ounce of lean white fish or cod   A cup of veggies A serving of protein berry crisp
Total   160 grams of fats 303grm of protein: 183 grams of carbohydrates: 3389 calories
 

A day not on training and pump days eat  

Meals Meal description Amount
First meal Egg, virgin coconut oil, spinach, avocado   6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach
Second meal whey isolate, almond butter,   50 grams of whey isolate. 2 table spoon of almond butter .  
Third meal  grass-fed beef (cooked ),  green vegetables 6 ounces of cooked beef A cup of green vegetables  
Fourth  meal   6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter  6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter
Fifth meal  Cooked chicken, cup vegetables 6-ounce e of chicken cup of vegetable  
Sixth  meal   Cooked chicken, cooked sweet potato, vegetables 6 ounce of cooked chicken 4 ounce of sweet potatoes 1 cup of vegetable
Total   78 grams of fats 266 grams of protein: 84 grams of carbohydrates: 2102 calories
 

Activity

Work out for 5 days every week, exercise routinely your legs chest and shoulders, back, arms.

Cardio

carry out a 50 quick walk for days per week consume and take a shake containing 10 grams branched chain amino acids during this season

FIFTH WEEK

On a training day eat

Meals Meal description Amount
First meal Egg frittata  One serving
Second meal Any  white fish (lean) or cooked tilapia  6 ounces of fish
Third meal beef( cooked grass feed , green vegetables. 6 ounces of cooked beef A cup of green vegetables   
Fourth meal  (Pre-Workout) Whey isolate Cream of rice prepared by water and almond butter   50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter
Intra-Workout:  Highly branched cyclic dextrin carbohydrates Casein hydrolysate  mixture in water 90 grams of carbohydrates 40 grams of casein 1.5 liters of water
Fifth meal  (Post-Workout)   sweet potato pancakes 2  yam sweet potato pancakes
Sixth meal cooked cod, or any lean white fish;  veggies; Protein Berry Crisp 6 ounce of lean white fish or cod   A cup of veggies A serving of protein berry crisp
Total   160 grams of fats 303grm of protein: 183 grams of carbohydrates: 3389 calories
 

A day not on training and pump days eat  

Meals Meal description Amount
First meal Egg, virgin coconut oil, spinach, avocado   6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach
Second meal whey isolate, almond butter,   50 grams of whey isolate. 2 table spoon of almond butter .  
Third meal  grass-fed beef (cooked ),  green vegetables 6 ounces of cooked beef A cup of green vegetables  
Fourth  meal   6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter  6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter
Fifth meal  Cooked chicken, cooked sweet potatoes  and cup vegetables 6-ounce e of chicken cup of vegetable  4 ounce of sweet potatoes      
Sixth  meal   Cooked chicken, cooked sweet potato, vegetables 6 ounce of cooked chicken  8 ounce of sweet potatoes 1 cup of vegetable
Total   78 grams of fats 268 grams of protein: 140 grams of carbohydrates: 2334 calories.

Activity

Work out for 6 days in a week exercising routinely your legs, chest and shoulders, back, arms.

cardio

carry a 50 minutes’ quick walk four days a week and take a shake containing 10 grams branched chain amino acids during this season

SIXTH WEEK

What to eat on exercise days?

Meals Meal description Amount
First meal Egg frittata  One serving
Second meal Any  white fish (lean) or cooked tilapia  6 ounces of fish  
Third meal grass feed beef (cooked ) , green vegetables 6 ounces of cooked beef A cup of green vegetables  
Fourth meal  (Pre-Workout) Whey isolate Cream of rice prepared by water and almond butter   50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter
Intra-Workout:  Highly branched cyclic dextrin carbohydrates Casein hydrolysate  mixture in water 90 grams of carbohydrates 40 grams of casein 1.5 liters of water
Fifth meal  (Post-Workout)  Apple almond pancake 2 yam
Sixth meal cooked cod, or any lean white fish;  veggies; Protein Berry Crisp 6 ounce of lean white fish or cod   A cup of veggies A serving of protein berry crisp
Total   160 grams of fats 303 grams of protein: 183 grams of carbohydrates: 3389 calories  

A day not on training and pump days eat 

Meals Meal description Amount
First meal Egg, virgin coconut oil, spinach, avocado   6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach
Second meal whey isolate, almond butter,   50 grams of whey isolate. 2 table spoon of almond butter .  
Third meal  grass-fed beef (cooked ),  green vegetables, 6 ounces of cooked beef A cup of green vegetables  
Fourth  meal   6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter  6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter
Fifth meal  Cooked chicken, cooked sweet potatoes  and cup vegetables 6-ounce e of chicken cup of vegetable  4 ounce of sweet potatoes      
Sixth  meal   Cooked chicken, cooked sweet potato, vegetables 6 ounce of cooked chicken  4 ounce of sweet potatoes 1 cup of vegetable
Total   78 grams of fats 267grm of protein: 112 grams of carbohydrates: 267calories.

Activity

Work out in 7 days a week routinely exercising your legs, chest and shoulders, back, arms.

cardio

carry out a 50 minutes’ quick walk four days a week and take a shake containing 10 grams branched chain amino acids during this season

 SEVENTH WEEK

Meals Meal description Amount
First meal Egg frittata  One serving
Second meal Any  white fish (lean) or cooked tilapia  6 ounces of fish  
Third meal beef( cooked grass feed , green vegetables 6 ounces of cooked beef A cup of green vegetables  
Fourth meal  (Pre-Workout) Whey isolate Cream of rice prepared by water and almond butter   50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter
Intra-Workout:  Highly branched cyclic dextrin carbohydrates Casein hydrolysate  mixture in water 90 grams of carbohydrates 40 grams of casein 1.5 liters of water
Fifth meal  (Post-Workout)  Apple almond pancake 2 yam
Sixth meal cooked cod, or any lean white fish;  veggies; Protein Berry Crisp 6 ounce of lean white fish or cod   A cup of veggies A serving of protein berry crisp
Total   160 grams of fats 303 grams of protein: 183 grams of carbohydrates: 3389 calories  

A day not on training and pump days eat 

Meals Meal description Amount
First meal Egg, virgin coconut oil, spinach, avocado   6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach
Second meal Whey isolate, almond butter,   50 grams of whey isolate. 2 table spoon of almond butter .  
Third meal  grass-fed beef (cooked ),  green vegetables, 6 ounces of cooked beef A cup of green vegetables  
Fourth  meal   6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter  6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter
Fifth meal  Cooked chicken, and cup vegetables 6-ounce e of chicken cup of vegetable      
Sixth  meal   Cooked chicken, cooked sweet potato, vegetables 6 ounce of cooked chicken  4 ounce of sweet potatoes 1 cup of vegetable
Total   78 grams of fats 266 grams of protein: 84 grams of carbohydrates: 2102 calories.

Activity

Work out in 7 days every week exercising routinely your legs, chest and shoulders, back, arms.

cardio

Cary out a 50 quick walk three days a week and take a shake containing 10 grams branched chain amino acids during this season

 WEEK EIGHT

Training days eat

Meals Meal description Amount
First meal Egg frittata  One serving
Second meal Any  white fish (lean) or cooked tilapia  6 ounces of fish  
Third meal beef( cooked grass feed , green vegetables 6 ounces of cooked beef A cup of green vegetables  
Fourth meal  (Pre-Workout) Whey isolate Cream of rice prepared by water and almond butter   50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter
Intra-Workout:  Highly branched cyclic dextrin carbohydrates Casein hydrolysate  mixture in water 90 grams of carbohydrates 40 grams of casein 1.5 liters of water
Fifth meal  (Post-Workout)  Apple almond pancake 2 yam
Sixth meal cooked cod, or any lean white fish;  veggies; Protein Berry Crisp 6 ounce of lean white fish or cod   A cup of veggies A serving of protein berry crisp
Total   160 grams of fats 303 grams of protein: 183 grams of carbohydrates: 3389 calories  

A day not on training and pump days eat 

Meals Meal description Amount
First meal Egg, virgin coconut oil, spinach, avocado   6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach
Second meal Whey isolate, almond butter,   50 grams of whey isolate. 2 table spoon of almond butter .  
Third meal  grass-fed beef (cooked ),  green vegetables, 6 ounces of cooked beef A cup of green vegetables  
Fourth  meal   6 oz. (cooked) tilapia, 1 cup dark-colored berries, 1/2 tbsp. organic butter  6 ounce of cooked tilapia A cup of dark-colored berries A half tablespoon organic butter
Fifth meal  Cooked chicken, and cup vegetables 6-ounce e of chicken cup of vegetable      
Sixth  meal   Cooked chicken, cooked sweet potato, vegetables 6 ounce of cooked chicken  4 ounce of sweet potatoes 1 cup of vegetable
Total   71 grams of fats 260 grams of protein: 56 grams of carbohydrates: 1903 calories.

Activity

Work out in 7 days every week exercising routinely your legs, chest, shoulders, back, and arms. Additionally, exercise your legs, back, chest and shoulder for a day each.

cardio

Cary out 55 minutes quick walk four days   a week and take a shake containing 10 grams branched chain amino acids during this season

The Best of Carbs in Muscle Building

Dating to the past, most athletes were on a low-carb diet. It was only bodybuilders who were known to be looking for mass size, and with as leaner muscles as possible. Their minds had been dominated by the lean protein diet with just a little fats and some broccoli. So, why carbs for muscle building? How are they important for this? Let’s find out…

Low-carb diet is popular until now to the physique population.  Researchers have multiple times suggested it as a better way burning fats and help you be ripped much faster. What about carbs for the muscle? Low-carb will only make you lose fats to some extent but does not advocate much for muscle building. Today, we review many of the old-school guys system and how they pulled back from their potential to gain muscles.

Importance of carbs for muscle building

  1. Carbs works to spare proteins

A protein sparing role of carbs is a great property of carbohydrates. Besides tasting good, they can also protect your body physique. When you ingest carbs you are likely to experience one or two things happening to your body. Prior to exercise, carbs in form of blood sugars will enable metabolism to fuel the session by energy produced. If you are not training, the sugars will be stored in the glycogen and muscles in form of glycogen. When you work out within one or two hour time, your body is likely to transform the glycogen again back to glucose for energy.

Without carbs in the tank…

What if you have none of these sugars? Your body might resort to muscle metabolism, if you also have none of fats to burn. And this can be a very bad news if you are aiming at size gains. You definitely will metabolize your existing muscles for energy instead of growing extra muscle. With an abundance protein quantity, it can as well supply you with energy but it won’t add up on your back muscles.

Always, the body needs all energy it can secure for recovery after exercise. And if you are not smart enough, you might end up losing the long-time hard-earned muscles. This happens when you specifically work out before sleeping or when you are fasted.

The remedy? Spare not your carbs, great man!

  • Energy for training

Carbohydrates avails a lot than what we perceive of them. For instance, they are our body’s preferred and main source of energy. Despite the availability of fats and proteins, our bodies will handily choose carbs for its energy as a priority. Athletes do not derive adequate energy from a low-carb diet and so, it should not be their designed plan. Those involved in high-intensity training are especially recommended to avoid low-carb diets because they might fail in strength workout or hypertrophy.

Therefore, hitting a session with low sugar can get you drained and tired during your first set. You ought to stock up your muscles with glycogen to get you going. By carbs providing you with the energy to train, they will enable you to build muscles. They energize you to work harder and force the microcellular damage. Essentially, more muscle tears you create will allow for more room for growth.

  • Synthesis of proteins and carbohydrates

Protein synthesis is a biological process of new proteins generation by the cells. It usually get balanced out by protein degradation which occurs when the body metabolizes protein cells. In simple terms, this is the formation of new protein structures. They then get used for rebuilding and repairing the damaged muscles. If it does not occur, the torn muscle fibers cannot at all be repaired. And the end of this deficiency is loss of lean muscles.

Every scientist knows and will mention that protein ingestion for a post-workout will improve protein synthesis. Taking a rich protein meal after training (30 minutes to 2 hours) gets the best muscle development results.

And then comes in carbohydrates;

Some research establish that carbs facilitates the protein synthesis process, which one of the basic reasons to why we should include simple sugars in a post-workout nutrition meal. This process involves the body through insulin secretion after detecting carbs in the blood circulation system. This then pushes amino acids into the muscle to quicken the regeneration of protein.

For carbs, the sooner you get to them then the better. To give it a try, snack on a simpler carb with low glycemic index after training.

  • Carbs promote a fast and better recovery

A close reason for muscle gains is that it promotes a better recovery. Known to all of you, after an intense workout in the gym, R&R will retrieve us a difference. After immediately finishing the training, the body begins craving in order to refill the glycogen stores. Here, the scientists assert that the quicker you get sugars back to your system, the better. Carbs can then enhance protein synthesis and get growth of muscle fibers to be better, stronger and bigger.

  •  Better sleep

A better sleep aids muscle development. It is definitely true – sleep is an essential part of becoming bulk. When asleep, your body is at its utmost anabolic state. Most body developments occur when one is sleeping. For instance, muscle repair and growth are at its peak. This is also when growth hormone is basically released. Healthy sleep influences the levels of testosterone.

Carbohydrates serves this purpose by firstly getting you to sleep faster. It means that you reach your optimal resting state once you get an adequate carb portion.  Falling asleep faster will get your to utmost anabolism quicker. Carbs can also enhance the quality of your sleep. Most studies link high-carbs diets in men with an improved REM sleep and will eventually make you refreshed.

As optimized sleep improves muscle growth and testosterone, it will also associate high energy too.

  • Carbs eliminate the colds and keep you in the game for an extra time

An interesting part of carbs is that of boosting recovery by empowering the immune system. We know that an intense exercise might get one sick or ill, right? In simple terms, the intense exercise will suppress immune system in recovery times. If you are going to do it now and again, you are bound to be struck with a common cold. It can be a common cold or some other kind of exercises.

‘There is a study that shows how carbs can free us from sicknesses for longer. The main reason to this is because carbs tend to alleviate immune-depression caused by exercise.’

If you want to grow muscles, you better train. And to keep off illness for longer, carbs does add an indirect help to muscle building.

When is the appropriate time to build muscles?

For an effective recovery, give a fast-acting sugar a shot within one hour or two after the training. Simpler forms of carbs here include dextrose, table sugar and gels. These can be taken almost immediately. The categories of rice are both easier on stomach and have a higher glycemic index which can be metabolized faster. If you like feasting and filling up before a session, try the complex carbohydrates such as sweet potato, brown rice, and oatmeal 2 hours earlier before joining in the training. This will allow a slow release.

Want a quick boost?

Try ramping your blood sugars up by snacking on high-GI. Here, energy bars, sports drinks, and gels form easy options. Fruits such as pineapple also act faster but can be best 30 minutes before hitting the gym. Other great pre-workout fruits may include apples, dates, and banana. Note that simple sugars get digested much more quickly as complex carbs are slowly digested. If you work out on your timings, then you are ready for an achievement.

Summary

If it comes to muscle building, don’t underestimate the role of carbohydrates. Carbs, despite being nature, it is a way of supplying energy to our muscles for work. No other essential macronutrients can beat carbs in power supply. If you fill your muscles with glycogen, it can eventually improve your work volume to a greater level.

So, what next? What is there to wait for? We are advocating for a carbohydrate moment – a way of kicking out dietary fears and embracing a muscle-initiated carb. Carbs are a proven reality to your muscles ever wanted performance and development. Building muscles is way better with carbs!