Muscle Building 101

Complete Guide To Muscle Building
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Table Of Contents
MUSCLE BUILDING INTRODUCTION............................................................... 3
TRAINING EXERCISES........................................................................................ 7
EXTENSIVE WORKOUTS...................................................................................21
POWER FOODS DEFINED..................................................................................30
MEAL PLANS PRINT OUT.................................................................................48
RESTED PERFORMANCE.................................................................................. 73
T!E TRUT! ABOUT SUPPLEMENTS............................................................... 76
BOD" BUILDING FOR WOMEN........................................................................ 88
A NOTE ABOUT COMPETITIONS..................................................................... 91
FINAL WORDS CONCLUSION........................................................................103
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M#s$le B#%l&%n' Int(o&#$t%on
Bodbuilding is the p!ocess o" de#eloping muscle "ibe!s th!ough #a!ious
techni$ues. %t is achie#ed th!ough muscle conditioning& weight t!aining&
inc!eased calo!ie intake& and !esting ou! bod as it !epai!s and heals itsel"&
be"o!e !esta!ting ou! wo!kout !outine.
'o!kouts a!e designed to "ocus on speci"ic muscle catego!ies o! g!oups& and
"oods a!e consumed with the intention to build the bod(s metabolism and
inc!ease o#e!all mass.
This section will "ocus on weight t!aining "o! bod builde!s. 'eight t!aining
de#elops both st!ength as well as the si)e o" skeletal muscles.
%t uses the "o!ce o" g!a#it to oppose the "o!ce gene!ated b muscles th!ough
cont!action. 'eight t!aining uses a #a!iet o" speciali)ed e$uipment
designed to ta!get speci"ic muscle g!oups and mo#ements.
*ome people !e"e! to weight t!aining as st!ength t!aining. 'hile the a!e not
exactl the same& the a!e both simila! to each othe!.
*t!ength t!aining "ocuses on inc!easing muscula! st!ength and si)e. 'eight
t!aining is one tpe o" st!ength t!aining using weights as the p!ima! "o!ce to
build muscle mass.
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The basic p!inciples o" weight t!aining a!e p!ett much the same as those o"
st!ength t!aining.
%t in#ol#es a manipulation o" the numbe!s o" !eps& sets& tempo& exe!cise
tpes& and weight mo#ed to cause desi!ed inc!eases in st!ength& endu!ance&
si)e& o! shape.
The speci"ic combination o" !eps& sets& exe!cises& and weight depends upon
the desi!es o" the bod builde!. *ets with "ewe! !eps can be pe!"o!med with
hea#ie! weights but ha#e a !educed impact on endu!ance.
,$uipment used in weight t!aining includes ba!bells& dumbbells& pulles& and
stacks in the "o!m o" weight machines o! the bod(s own weight as in push-
ups and chin-ups. -i""e!ent weights will gi#e di""e!ent tpes o" !esistance.
'eight t!aining also "ocuses on "o!m pe!"o!ming the mo#ements with the
app!op!iate muscle g!oups and not t!ans"e!!ing the weight to di""e!ent bod
pa!ts in o!de! to mo#e g!eat weight.
%" ou don(t use good "o!m in weight t!aining& ou !isk muscle in.u!& which
could hinde! ou! o#e!all p!og!ess.
/nothe! "o!m o" weight t!aining is (es%stan$e t(a%n%n')
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1esistance t!aining in#ol#es the use o" elastic o! hd!aulic !esistance to
cont!action !athe! than g!a#it.
'hen ou! muscles a!e !esisting a weight& the o#e!all tone o" that muscle
will g!ow o#e! time.
%" ou a!e a beginne! at weight t!aining& ou should not .ust 2.ump !ight in3.
4ou need to build up ou! st!ength and o#e!-wo!king ou! muscles can
cause mo!e ha!m than good.
*ome o" ou! muscles might be natu!all st!onge! than othe!s. Building up
slowl allows muscles to de#elop app!op!iate st!engths !elati#e to each
othe!.
Most gms o""e! the se!#ices o" a pe!sonal t!aine! that comes with the
membe!ship "ee.
These t!aine!s can suggest speci"ic wo!kouts "o! ou to begin with& howe#e!
the !outines "eatu!ed within this guide will help ou de#elop a solid wo!kout
$uickl and easil.
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%n the next chapte!& % will b!eak down each o" the common wo!kout positions
and exe!cises so that ou can "ull unde!stand how the a!e done& as well as
the muscle g!oup the ta!get.
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T(a%n%n' E*e($%ses
7et(s take a look at .ust some o" the most common exe!cises and !outines so
ou bette! unde!stand the di""e!ent techni$ues used within weight t!aining
and o#e!all "itness.
Here are a few of the more common ones:
D#+bbell Ben$, P(ess
*it on the edge o" a "lat bench with the dumbbells !esting on ou! knees. %n
one smooth motion& !oll onto ou! back and b!ing the dumbbells up to a
position slightl outside and abo#e ou! shoulde!s. 4ou! palms should be
"acing "o!wa!ds.
Bend ou! elbows at a ninet-deg!ee angle with ou! uppe! a!ms pa!allel to
the g!ound. 8!ess the weights up o#e! ou! chest in a t!iangula! motion until
the meet abo#e the cente!line o" ou! bod.
/s ou li"t& concent!ate on -ee.%n' t,e /e%',ts balan$e& an& #n&e(
$ont(ol)
9ollow the same path downwa!d.
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Stan&%n' M%l%ta(0 P(ess
9o! this exe!cise& ou will use a ba!bell. *tand with ou! legs about
shoulde! width apa!t and li"t the ba!bell to ou! chest. 7ock ou! legs and
hips and keep ou! elbows in slightl unde! the ba!. 8!ess the ba! to a!m(s
length o#e! ou! head.
7owe! the bell to ou! uppe! chest o! ou! chin depending on which is mo!e
com"o!table "o! ou.
This exe!cise can also be pe!"o!med with dumbbells o! seated on a weight
bench.
L0%n' T(%$e. P#s,
*it on a "lat bench holding a cu!l ba! with an o#e!hand g!ip. 7ie back so that
the top o" ou! head is e#en with the end o" the weight bench. /s ou a!e
ling back& extend ou! a!ms o#e! ou! head so that the ba! is di!ectl o#e!
ou! ees.
;eep ou! elbows tight and ou! uppe! a!ms stationa! th!oughout the
exe!cise.
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The biggest ke to this exe!cise is keeping ou! uppe! a!ms in a "ixed
position.
*lowl lowe! the ba! until it almost touches ou! "o!ehead. 8!ess the ba!
back up in a slow& sweeping a!c-like motion. /t the "inish& lock ou! elbows
completel.
S%&e Late(al D#+bbell Ra%se
*tand up!ight with ou! "eet shoulde! width apa!t and ou! a!ms at ou!
side. =old a dumbbell in each hand with ou! palms tu!ned towa!d ou!
bod.
;eep ou! a!ms st!aight and li"t the weights out and up to the sides until the
a!e slightl highe! than shoulde! le#el.
Then slowl lowe! them back down to ou! side again.
;eep ou! palms tu!ned downwa!d as ou li"t the dumbbells so that ou!
shoulde!s !athe! than ou! biceps do the wo!k.
Make su!e ou a!e li"ting the dumbbells up !athe! than swinging them up.
-on(t lean "o!wa!d while doing this eithe! o! ou !isk in.u! to ou! back.
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P(ea$,e( C#(ls
This exe!cise is best done with a special p!eache! cu!l bench& but ou can do
this without it with a little modi"ication.
*it at the end o" the weight bench& and place something such as a "i!m pillow
o! a "ew pillows unde! ou! a!mpits on ou! lap. =old the cu!l ba! in ou!
hands with palms "acing upwa!d.
-on(t hunch o#e! the pillow& sit as st!aight as ou can.
?sing a shoulde! width g!ip& g!asp the ba! in both hands. Cu!l the ba!
upwa!d in an a!c. Be ca!e"ul not to swing o! !ock to get the ba! mo#ing.
4ou need to be using ou! muscles to li"t the weight& not momentum. The
goal o" this exe!cise is to wo!k the biceps.
B!ing the ba! up to ou! chin keeping in mind that the !esistance is g!eatest
du!ing the beginning o" the li"t. 7owe! the ba! slowl wo!king the muscle
on the wa down as well.
4ou can also do this with dumbbells o! wo!k one a!m at a time.
Seate& D#+bbell C#(l
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*it at the end o" a bench with ou! "eet "i!ml on the "loo!. ;eep ou! back
st!aight and ou! head up. *ta!t with the dumbbells at a!m(s length with
ou! palms "acing in. Cu!l the weight up and twist ou! w!ist once the pass
ou! thighs.
*$uee)e ou! biceps at the top and then slowl lowe! the weight.
-o not swing the dumbbells downA lowe! them as ou a!e wo!king those
musclesB 4ou can do this standing& but the seated position p!e#ents bad
"o!m.
One1A(+ D#+bbell Ro/
*ta!t with ou! !ight "oot "lat on the "loo! and ou! le"t knee !esting on a "lat
bench.
7ean "o!wa!d so that ou(!e suppo!ting the weight o" ou! uppe! bod with
ou! le"t a!m on the bench. 4ou! back should be "lat and almost pa!allel
with the "loo!.
1each down and pick up a dumbbell with ou! !ight hand. 4ou! le"t a!m
should be locked at the elbow so it will suppo!t the weight o" ou! uppe!
bod.
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Be"o!e sta!ting& look st!aight ahead instead o" at the "loo! so ou can keep
ou! back st!aight. Tighten ou! abs to keep ou! bod "!om tu!ning to the
side as ou li"t the dumbbell.
Concent!ate on pulling ou! elbow back as "a! as it can go. The dumbbell
should end up !oughl pa!allel with ou! to!so.
/"te! ou(#e !owed the dumbbell up as "a! as ou can slowl lowe! it back
to the sta!ting position. *witch a!ms a"te! one set.
D#+bbell S,(#'s
*tand st!aight up with ou! "eet at shoulde! width. =old two dumbbells with
ou! a!ms hanging at ou! sides.
-!oop ou! shoulde!s down as "a! as possible. 1aise ou! shoulde!s up as
"a! as ou can go then slowl !etu!n to the sta!ting position.
4ou can also !otate ou! shoulde!s b going up in a ci!cula! motion "!om
"!ont to back and then back down again. This can also be done holding a
ba!bell.
Stan&%n' Calf Ra%ses
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This can be done with a speci"ic machine "ound in a gm& o! adapted "o! use
without the machine. *tand up against a wall with ou! bod "acing the wall
and ou! palms down on the wall and ou! "eet "lat on the "loo!.
;eep ou! bod st!aight and slowl li"t up ou! heels until ou a!e standing
on the tips o" ou! toes. =old the cont!action b!ie"l then slowl !etu!n to
the sta!ting position with ou! "eet "lat on the "loo!.
C(#n$,es
7ie "lat on ou! back with ou! "eet "lat on the g!ound& o! !esting on a bench
with ou! knees bent at a >@ deg!ee angle. %" ou a!e !esting ou! "eet on a
bench& place them th!ee to "ou! inches apa!t and point ou! toes inwa!d so
the touch.
8lace ou! hands lightl on eithe! side o" ou! head keeping ou! elbows in.
-onCt lock ou! "inge!s behind ou! headB 8ush the small o" ou! back down
in the "loo! to isolate ou! abdominal muscles. Begin to !oll ou! shoulde!s
o"" the "loo!.
Continue to push down as ha!d as ou can with ou! lowe! back.
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4ou! shoulde!s should come up o"" the "loo! onl about "ou! inches& and
ou! lowe! back should !emain on the "loo!. 9ocus on slow& cont!olled
mo#ement - donCt cheat ou!sel" b using momentumB
D#+bbell !a++e( C#(ls
'ith a dumbbell in each hand& stand with ou! a!ms hanging at ou! sides&
and palms a!e "acing each othe!. ;eep ou! elbows locked into ou! sides.
4ou! uppe! bod and elbows should !emain in the same place du!ing the
whole li"t.
;eep ou! palms "acing each othe!& cu!l the weight in ou! !ight hand up in a
semi-ci!cle towa!d ou! !ight shoulde!. *$uee)e the biceps ha!d at the top o"
the li"t and then slowl lowe!.
-o not tu!n ou! w!ists du!ing this li"tB 4ou can also do one a!m at a time
and/o! alte!nate.
In$l%ne D#+bbell P(ess
*it on the edge o" an incline bench set at about a 05-deg!ee angle. 8ick up a
dumbbell in each hand and place them on ou! thighs.
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Then& one at a time& !aise them up to ou! shoulde! le#el while ou p!ess
ou! back and shoulde!s "i!ml against the bench.
8!ess the weights back up to a point o#e! ou! uppe! chest& with ou! palms
"acing "o!wa!d. 7owe! the weights slowl. %nhale as ou lowe! the weights
and exhale as ou li"t.
Ba(bell S2#at
1est a ba!bell on the uppe! po!tion o" ou! back& not ou! neck. 9i!ml g!ip
the ba! with ou! hands almost twice ou! shoulde! width apa!t.
8osition ou! "eet about shoulde! width apa!t and ou! toes should be
pointing .ust a little outwa!d with ou! knees in the same di!ection.
;eep ou! back as st!aight as possible and ou! chin up& bend ou! knees
and slowl lowe! ou! hips st!aight down until ou! thighs a!e pa!allel to the
"loo!. Dnce ou !each the bottom position& p!ess the weight up back to the
sta!ting position.
-onCt lean o#e! o! cu!#e ou! back "o!wa!dB 4ou can use a belt to help
!educe the chance o" lowe! back in.u!. 4ou can put ou! heels on a 1 inch
block to "u!the! wo!k the $uads. 4ou can also use a wide! stance to wo!k the
inne! $uads e#en mo!e.
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U.(%',t Ba(bell Ro/
*tand up!ight and g!asp a ba!bell with ou! hands about shoulde! width
apa!t. 7et the ba! hang st!aight down in "!ont o" ou. ;eep ou! bod and
w!ists st!aight. 8ull the ba! st!aight up towa!ds ou! chin& keeping it close to
ou! bod.
Concent!ate on eithe! pulling with ou! t!aps o! the "!ont o" ou! shoulde!s&
depending on what ou want to wo!k most. 7owe! slowl to the sta!ting
position. -onCt cheat b leaning "o!wa!d o! backwa!d. -onCt swingB
F(ont D#+bbell Ra%se
*tand with a dumbbell in each hand& palms "acing backwa!d. 4ou! "eet
should be about shoulde! width apa!t. Maintain a slight bend in ou! elbows
th!oughout the exe!cise so that ou! a!ms a!e st!aight& but not $uite locked.
7i"t the weight in ou! le"t hand in "!ont o" ou in a wide a!c until it is
slightl highe! than shoulde! height.
'ith a smooth& cont!olled motion& lowe! the weight while simultaneousl
li"ting the weight in ou! !ight hand& so that both a!ms a!e in motion at the
same time.
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-o not cheat b swinging o! leaning backwa!dsB This li"t can also be done
with two dumbbells at the same time o! a ba!bell.
St%ff Le' Ba(bell
8lace a ba!bell on ou! shoulde!s. ;eep ou! head up and ou! back
completel st!aight.
Bend at ou! waist with ou! legs locked& until ou! uppe! bod is pa!allel to
the "loo!.
1etu!n slowl to the uppe! position. This can also be done with ou! knees
slightl bent.
One Le' Ba(bell S2#at
?se a 12 to 1< inch box o! bench "o! this exe!cise - the highe! the box& the
mo!e di""icult the exe!cise. 8lace a ba!bell behind ou! head at the base o"
ou! neck. G!asp the ba!bell with both hands with a wide! than shoulde!
width g!ip.
*tand app!oximatel 2 to + "eet "!om the box and tu!n so that the box is
di!ectl behind ou. 1each one "oot back and place ou! toe on the box.
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;eep ou! opposite "oot "lat on the "loo! and point ou! toes "o!wa!d. *tand
up st!aight. ;eep ou! back tight and ou! chest out th!oughout the enti!e
exe!cise.
;eep ou! head and neck in line with ou! to!so so that ou a!e looking
"o!wa!d. 4ou! shoulde!s should be di!ectl o#e! ou! "!ont "oot.
;eeping ou! "!ont "oot "lat on the "loo!& sit ou! hips back Elike ou a!e
going to sit in a chai!F& bend ou! knee Eo" ou! "!ont legF& and lean "o!wa!d
slightl at the waist.
7owe! ou! bod in a cont!olled "ashion until ou! thigh Eo" ou! "!ont legF
is pa!allel to the g!ound.
%" ou ha#e di""icult lowe!ing ou!sel" down this "a!& lowe! ou!sel" until
the knee o" ou! "!ont leg is bent >@ deg!ees.
/t this point& ou! knee should be di!ectl o#e! ou! toe& ou! hips should be
sitting back& and ou! chest should be di!ectl o#e! the middle o" ou! thigh.
Gow& leading with ou! head and chest& !aise ou!sel" b pushing ou! hips
slightl "o!wa!d and up towa!d the ceiling& and st!aightening ou! leg.
1etu!n to the sta!ting position.
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/t this point& ou! shoulde!s should be di!ectl o#e! "!ont "oot.
L#n'es
8lace a ba!bell on ou! uppe! back. 7i"t ou! chest up and look st!aight
ahead. 8osition ou! !ight leg "o!wa!d in a long st!ide.
4ou! "oot should be "a! enough in "!ont o" ou so that when ou bend ou!
!ight knee& ou! thigh and lowe! leg "o!m a !ight angle.
*lowl bend ou! knees& lowe!ing ou! hips so ou! !ea! knee .ust clea!s the
"loo!. 8ause b!ie"l in this position& then slowl st!aighten ou! legs and
!aise ou! bod back up to a standing position.
Complete a "ull set& then switch legs and !epeat& o! alte!nate legs "o! each
!ep.
Make su!e ou! knee does not t!a#el past ou! toes in the down positionB
This can also be done with dumbbells in each hand instead o" using a
ba!bell.
Ba(bell T(%$e. E*tens%on
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=old a ba!bell with hands a little close! togethe! than shoulde! width. 7ie on
an incline bench and position ou! head at the top.
8!ess ba! o#e!head to a!mCs length. 7owe! the ba! in a semici!cula! motion
behind ou! head until ou! "o!ea!ms touch ou! biceps.
;eep ou! uppe! a!ms close to ou! head. 1etu!n to the sta!ting position.
This can also be done with st!aight ba!& 2 dumbbells& seated o! standing o!
with 2 dumbbells and ou! palms "acing in.
H
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The exercises listed above can be done either in a
gym or in your home. If you are going to join a
gym, they will have many specialty machines that
will work specific parts of your body.
Employees at the gym can help you with proper use of
the machines. If you are unsure how to complete a
specific exercise, make sure to ask for help so that
you are maximizing your routine and following each
position accurately.
E*tens%3e Wo(-o#ts
Beginning a bod building wo!kout plan !e$ui!es a le#el o" commitment. /s
a beginne!& ou can wo!k out mo!e "!e$uentl than mo!e ad#anced bod
builde!s.
The !eason is simple: as ou get mo!e expe!ienced& ou lea!n to push ou!
muscles ha!de! and in"lict mo!e damage that takes longe! to !eco#e! "!om.
Beginne!s& on the othe! hand& get so!e but bounce back $uicke! since the
muscula! damage isnCt as se#e!e.
%" the wo!d IdamageI makes ou "linch& donCt wo!!.
%tCs a good thing "o! a bodbuilde! to incu! limited muscle damage& because
it nudges the bod to !eco#e! and o#e!compensate Eg!owF slightl to p!epa!e
"o! "utu!e wo!kouts. This is what bodbuilding is all about - a continuous
ccle o" one-step-back& two-steps-"o!wa!d& !epeated o#e! and o#e! on a
weekl basis.
The "ollowing wo!kout plan is designed to "ocus on one pa!t o" ou! bod
each da o" ou! wo!kout with mid week and the weekend as ou! !est das.
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This plan is .ust a suggestion. 4ou can adapt it as needed to suit ou!
wo!kout goals.
'ith an wo!kout& ou need to sta!t out with some wa!m up exe!cises. This
can be simple st!etching as ou get ou! bod !ead to wo!k. / wa!m-up
session p!io! to wo!king out can not onl help get ou! bod !ead "o!
exe!cise& but ou! mind will get p!epa!ed as well.
4ou should also ha#e an app!op!iate cool down pe!iod a"te! ou a!e done
wo!king out.
This will !educe the possibilit o" delaed muscle so!eness and will help
$uell the ad!enaline that has been building in ou! sstem as a !esult o" the
wo!kout. This can also be simple st!etching exe!cises and deep b!eathing.
/gain& it(s impo!tant to sta!t out slow and not push ou!sel" beond ou!
limits.
?se weights that a!e not too hea# "o! ou but that will gi#e ou enough
!esistance to build ou! muscles.
4ou can p!og!essi#el inc!ease the amount o" weight ou li"t as ou get
st!onge!.
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Da0 4 5 U..e( Bo&0
9o! the "ollowing exe!cises& begin with two sets o" 1@-12 !eps each.
-umbbell p!ess
*tanding ba!bell milita! p!ess
7ing t!icep p!ess
*ide late!al !aise
8!eache! cu!ls
*eated dumbbell cu!l
-umbbell !ows
-umbbell sh!ugs
%" ou ha#e access to weight machines& add the "ollowing to ou! plan:
8ec deck butte!"ls
J-ba! pushdowns
7at pulls with pulle machine
Da0 6 5 Lo/e( Bo&0 an& Abs
/gain& begin doing each exe!cise with two sets o" 1@-12 !eps each except "o!
the c!unches which ou can do as man o" them as ou want.
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Ba!bell s$uat
Dne leg ba!bell s$uat
7unges
*tanding cal" p!ess
*ti"" leg ba!bell
C!unches
Machines can be especiall help"ul when wo!king ou! lowe! bod. =e!e
a!e some ou should conside! on this da:
7eg p!esses on a plate loaded machine
7eg extension machine
*eated hamst!ing cu!ls
*tanding hamst!ing cu!ls
/b machine
Da0 7 5 Rest
Da0 8 5 U..e( Bo&0
%nc!ease ou! sets to + doing 1@ K 12 !eps each
Chin ups Eget assistance i" necessa!F
*eated dumbbell hamme! cu!ls
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-umbbell p!esses on an inclined bench
*tanding ba!bell milita! p!ess
*tanding bicep cu!ls
Ba!bell t!icep extension
?p!ight ba!bell !ow
9!ont dumbbell !aise
The machines ou can use on this da include:
*eated cable !ows
?p!ight cable !ows
Cable c!osso#e! "lies
T!icep !ope pushdowns
Da0 9 5 Lo/e( Bo&0 an& Abs
Go back to doing .ust two sets o" 1@-12 !eps each except "o! the c!unches
which ou can do unlimited amounts o".
*tanding cal" p!ess
7unges
Ba!bell s$uat
*ti"" leg ba!bell
*tanding cal" !aises
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C!unches
Machine exe!cises include:
7eg p!esses on a plate loaded machine
*eated hamst!ing cu!ls
;neeling hamst!ing cu!ls
Wee-en& 5 Rest
%" a "ou! da wo!kout plan is too much "o! ou& conside! sta!ting out with a
two o! th!ee da plan. ;eep in mind that ou won(t get !esults as $uickl
with a "ewe! da wo!kout& but i" ou need to sta!t out slowl& it can still be
e""ecti#e.
Here is a sample three day workout.
Da0 4 5 Ba$-: C,est: an& Abs
-o th!ee sets o" 12-15 !eps each.
Bent o#e! ba!bell !ow
*ti"" legged ba!bell dead li"t
Ba!bell bench p!ess
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%ncline dumbbell p!ess
-umbbell "lies
C!unches
Da0 6 5 Le's an& S,o#l&e(s
-o th!ee sets o" 12-15 !eps each.
Ba!bell s$uat
*eated cal" !aise
*ide late!al !aise
?p!ight ba!bell !ow
7unges
Ba!bell s$uats
Da0 7 5 B%$e.s: T(%$e.s: an& Abs
-o th!ee sets o" 12-15 !eps each
Ba!bell cu!l
%ncline dumbbell cu!l
7ing t!iceps p!ess
Ba!bell t!icep extension
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-umbbell hamme! cu!ls
C!unches
/bout an hou! be"o!e ou! wo!kout& ou should eat some p!otein and
ca!bohd!ates.
This is to make su!e that ou ha#e enough ene!g to make it th!ough ou!
enti!e wo!kout.
B doing this& ou a!e putting ou! bod into an anabolic state that will
p!o#ide the necessa! ene!g and powe! to e""ecti#el wo!k ou! muscles.
-u!ing t!aining& the!e is inc!eased blood "low to the muscles. 'hen ou
consume p!otein and ca!bohd!ates p!io! to a wo!kout& ou! bod can take
ad#antage o" that ext!a blood "low and wo!k the muscles mo!e e""icientl.
Man people opt "o! a p!otein shake and a bowl o" !ice& but ou can choose
whate#e! "oods ou want to get what ou need.
%t(s a good idea to keep t!ack o" ou! wo!kouts and how man sets and !eps
ou a!e doing.
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'!ite it down in a small notebook and when ou a!e able to inc!ease the
numbe! o" sets and/o! !eps& be su!e to take note o" how long it took ou to
get to that point.
/lso keep t!ack o" the amount o" weight ou a!e able to li"t and when ou
a!e able to inc!ease that weight.
%t(s also a good idea to do ou! "i!st set with #e! little weight. This is to get
the blood "lowing th!ough the muscles. Dn the second set& add a little
weight and do the exe!cise again. %" ou "ind that it(s .ust a bit too eas& t!
mo!e weight.
The goal is to add weight until it(s di""icult to complete <-12 !eps.
Re+e+be(: 0o# /ant to b#%l& 0o#( bo&0: not l%ft /e%',ts)
Be su!e and !est between sets to allow ou! bod to ad.ust and !eco#e!.
?suall that(s a!ound a minute o! two.
-D GDT !est mo!e than a minute o! so o! else ou! muscles will get cold
and all ou! p!e#ious wo!k will be "o! nothing. The idea is to keep the bu!n&
taking onl #e! sho!t b!eaks in between sets.
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%t(s a good idea to sp!inkle ou! wo!kouts with some ca!dio exe!cises to help
get ou! blood pumping. This could be a little time on a t!eadmill o!
walking. The ca!dio is good "o! ou! bod and ou(ll be "ocusing on that
most impo!tant muscle o" all K ou! hea!tB
Po/e( Foo&s Def%ne&
'hen ou decide ou want to unde!take a bod building p!og!am& the "oods
ou eat can make a huge di""e!ence in the e""ecti#eness o" ou! p!og!am.
Man people don(t pa enough attention to the tpes o" "ood the eat. But
"ood is #e! impo!tant in a bod-building p!og!am.
9ood supplies us with calo!ies. Calo!ies a!e tin bits o" ene!g that ou!
bod uses to pe!"o!m wo!k. Counting calo!ies isn(t as impo!tant as knowing
what calo!ies will be the best ones to consume "o! the maximum e""ect on
ou! wo!kout.
To ha#e enough ene!g to pe!"o!m ou! wo!kout& ou(ll need a lot o"
di""e!ent nut!ients. Dne o" the most impo!tant would be ca!bohd!ates.
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Ca(bs
Ca!bohd!ates a!e the bod(s main sou!ce o" glucose. Glucose is a simple
ca!b that is sto!ed in ou! muscles and li#e! as glcogen.
Glcogen is the p!incipal "o!m o" ene!g that is sto!ed in muscles. 'hen
ou! muscles a!e "illed with glcogen& the both look and "eel "ull.
Gl#$ose
Glucose also p!o#ides ene!g "o! ou! b!ain and making blood in ou! bod.
Glucose can be made "!om p!otein& but that !e$ui!es the b!eakdown o" bod
p!otein "!om muscle. %" ou(!e not eating enough ca!bohd!ates& ou! bod
will sta!t b!eaking down muscle tissue "o! glucose.
Ca(bs
Ca!bohd!ates should be the bulk o" ou! dail calo!ic intake when ou a!e
sta!ting a bod-building p!og!am.
9ocus on #n.(o$esse& $o+.le* $a(bs like sweet potatoes& potatoes& whole
g!ain b!eads& oatmeal& and b!own !ice.
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These natu!al complex ca!bs a!e made o" long 2chains3 o" suga! and a!e
digested #e! slowl.
*low bu!ning ca!bs p!omote consistent blood suga! le#els& which help to
o""set "atigue while p!omoting the !elease o" insulin& which is the bod(s
p!incipal anabolic ho!mone.
9o! men& the amount o" ca!bs that should be taken in b multipling thei!
bod weight b th!ee. That numbe! will be the amount o" g!ams that should
be consumed dail.
'omen multipl thei! bod weight b two to get thei! ca!b g!am intake.
9o! example& a 2@@-pound man should consume 6@@ g!ams o" ca!bs pe! da
and a 125 pound woman would eat 25@ ca!b g!ams dail.
F%be(
/long with ca!bs& ou must consume enough "ibe! in ou! diet. ,ating "ibe!
makes muscle tissue mo!e !esponsi#e to anabolism b imp!o#ing suga! and
amino acid uptake& and aiding in muscle glcogen "o!mation and g!owth.
Beans and oatmeal a!e two excellent sou!ces o" "ibe!.
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-i#ide ou! ca!b meals into six se!#ings th!oughout the da. This di#ide and
con$ue! app!oach stimulates a stead !elease o" insulin to c!eate an anabolic&
o! muscle building& state.
%" ou eat too man ca!bs in one sitting& the net e""ect is that "at-sto!ing
en)mes kick into high hea! and ou lose than lean and ha!d look.
,at some simple ca!bs a"te! ou! wo!kout and eat mo!e o" them. =one&
suga! and !e"ined "oods such as white b!ead and white !ice - tpical simple
ca!bs - a!e digested $uickl and easil. The !esulting insulin spike is a
double-edged swo!d& howe#e!.
/"te! t!aining& it can p!e#ent muscle catabolism while p!omoting anabolism.
%" ou ha#e not been wo!king out& the intake o" simple ca!bs can stimulate
"at sto!age.
/ high ca!b intake at ou! post t!aining meal will ha#e less chance o" being
sto!ed as "at& as ca!bs must !eplenish depleted glcogen le#els be"o!e the
gain the abilit to stimulate "at sto!age. ,at about 25L o" ou! dail ca!bs at
this meal.
B!eak"ast is de"initel the most impo!tant meal o" the da& and besides ou!
post-wo!kout meal& it is also the best time to load up on ca!bs.
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Blood suga! and muscle glcogen le#els a!e low "!om ou! o#e!night "ast.
4ou! bod must !eplenish these le#els be"o!e stimulating the "at sto!ing
machine! in the bod.
/s ou! da wea!s on& ou! ca!b intake should dec!ease. 4ou! ene!g
!e$ui!ements will also dec!ease at this time& so ou! bod won(t need as
much.
%" ou eat ca!bs late in the da& ou! bod will sto!e them as "at and inc!ease
weight gain instead o" muscle mass.
%" ou "eel that ou need to lose "at along with building ou! muscles& ou
will want to !otate ou! ca!b intake. Bodbuilde!s who !otate thei! ca!b
intake tend to lose mo!e "at than bodbuilde!s who maintain a stead "low o"
ca!bs while dieting.
9o! example& instead o" eating 6@@g o" ca!bs e#e! da Ethe tpical dail
total "o! a 2@@ pound bodbuilde!F& t! #a!ing the #olume o" intake.
,at 5@L "ewe! ca!bs E+@@gF "o! two das& then the standa!d 6@@g "o! the
next two das& then 5@L mo!e E>@@gF "o! the next two das.
The total ca!b intake is the same& but this schedule wo!ks because it lowe!s
muscle glcogen in the "i!st stage Ep!omoting "at lossF& and then inc!eases
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insulin le#els Eensu!ing no loss o" muscleF on the "inal two das. Ca!b
!otation gi#es ou the best o" both wo!lds: dec!eased "at with no loss o"
muscle.
P(ote%n
/nothe! impo!tant nut!ient e#e! bod builde! needs is plent o" p!otein.
/mino acids a!e the building blocks o" p!otein. Glucose molecules make up
ca!bohd!ates .ust like amino acids make up p!oteins.
8!otein is in#ol#ed in g!owing& !epai!ing& and !eplacing tissues. That is
made possible because p!oteins a!e the basis "o! bod st!uctu!es.
9o! bod builde!s& nit!ogen balance is an impo!tant concept to keep in mind
when talking about p!oteins.
Git!ogen balance is the di""e!ence between the amount o" nit!ogen taken in
and the amount exc!eted o! lost.
%" ou lose mo!e nit!ogen than ou consume& ou! bod will b!eak down
muscle tissue to get it. Dn the othe! hand& i" ou consume mo!e than ou
lose& ou will be in an anabolic& o! muscle building& state.
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8!otein intake exceeds output& and p!otein is !etained in tissue as new muscle
is added. Db#iousl& this is something that ou want.
'atch out& i" ou! p!otein output exceeds intake ou would ha#e a negati#e
nit!ogen balance. This is not good because the opposite is now happening.
4ou! bod is deg!ading muscle and othe! bod p!oteins. 4ou usuall see this
in people who a!e sta!#ing& bu!ned& in.u!ed& o! ha#e a "e#e!. This puts ou!
bod in what is called a catabolic state.
/n anabolic state is when ou! bod has a positi#e nit!ogen balance. The
te!m catabolic !e"e!s to the state o" the bod in which bod compounds a!e
b!oken down "o! ene!g pu!poses.
%n bod building contexts& catabolic means +#s$le loss)
?ltimatel& ou! bod won(t g!ow when it is in a catabolic state.
The gene!al !ule is to consume dail the same amount o" g!ams in p!otein as
ou! bod weight. / 2@@ pound bod builde!& the!e"o!e& would need to eat
2@@ g!ams o" p!otein e#e! da to put the bod in an anabolic state.
'hen calculating the amount o" p!otein ou a!e eating& concent!ate on the
complete sou!ces o" p!otein like meat& "ish& and eggs. 'hile the!e a!e
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p!oteins in othe! "oods& ou need to "ocus on the complete sou!ces !athe!
than those that a!e incomplete.
%" ou a!e dieting while bod building& ou! p!otein intake should inc!ease to
1 M times ou! bodweight.
Man diets ha#e ou cutting back on "at and ca!bohd!ate intake. This
"o!ces the bod to bu!n mo!e p!otein "o! "uel& which can put ou! muscle
tissue at !isk. To compensate& ou(ll need to eat mo!e p!otein to counte!act
this e""ect.
!e(e;s a 2#%$- '#%&e to t,e .(ote%n $ontent of so+e $o++on foo&s
8!otein-containing "oods
5 o). steak& cooked
5 o). !oasted chicken
5 o). tuna
1 egg
1 c. milk
2 T. peanut butte!
2 slices o" cheese
2 slices o" whole wheat b!ead
1 c. cooked b!occoli
8!otein Ein g!amsF
+5
0+
0+
6
<
>
10
5
5
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1 c. beans ElegumesF 15
*ome people don(t "eel that loading up on p!otein is a good idea "o! anone&
but i" ou want to get !ipped with ou! bod building p!og!am& ou(ll need
the amino acids in p!otein to wo!k in ou! bod.
Be awa!e o" the amount o" p!otein ou a!e eating and make them wo!k "o!
ou instead o" against ou.
Fats
4es& e#en when ou a!e building the pe!"ect bod& ou(ll still need some "ats
in ou! diet. 9ats a!e the main sou!ce o" ene!g in the bod.
9at combines with glucose "o! ene!g in o!de! to spa!e the b!eakdown o"
p!otein. That wa& p!otein can do what it is supposed to do K build muscle.
The ke to "at intake is to sta awa "!om bad "ats and onl eat the good "at.
*atu!ated "at is bad.
These a!e the "ats that cont!ibute to hea!t disease and high choleste!ol.
Because o" the chemical composition o" satu!ated "at& ou! bod cannot
b!eak it down #e! well.
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*atu!ated "ats a!e commonl "ound in animal p!oducts such as meat&
sea"ood& whole milk dai! p!oducts like milk and cheese& as well as egg
olks.
*atu!ated "ats ele#ate blood choleste!ol b inc!easing both the good =-7
and the bad 7-7. ,le#ated le#els o" 7-7 can clog a!te!ies and cause hea!t
disease. The a!e also mo!e !eadil sto!ed as bod "at& so the should be
limited.
T!ans "ats should also be a#oided. This tpe o" "at is o"ten used in
comme!ciall p!ocessed "ood because the a!e p!ese!#ed longe!.
T!ans "ats cause an o#e! acti#it in the immune sstem and a!e linked to
st!oke& hea!t disease& and diabetes. 4ou should t!ul st!i#e to eliminate all
t!ans "ats "!om ou! diet.
?nsatu!ated "ats a!e easie! "o! ou! bod to b!eak down. *ome o" them can
act as antioxidants that can actuall help in losing sto!ed "att tissue in the
bod.
These "ats a!e "ound natu!all in "oods like nuts and a#ocados. These "ats
ha#e a g!eat e""ect on the ca!dio sstem as the wo!k to lowe! the bad 7-7
choleste!ol in the bod.
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The easiest wa to tell the di""e!ence between satu!ated and unsatu!ated "ats
is to look at them. /t !oom tempe!atu!e& satu!ated "ats a!e ha!d and solid.
?nsatu!ated "ats a!e in li$uid "o!m as in oils.
*o basicall& ou should sta awa "!om "ats like animal la!d and use oils
such as oli#e oil o! canola oil.
8a close attention to the "at content o" an p!ocessed "oods ou a!e eating
and keep it to a minimum o! else ou! bod will sto!e that "at as& well& "at.
8!obabl the best tpe o" "at to ha#e in ou! diet would be Dmega + 9att
/cids.
These "ats a!e most o"ten "ound in "ish and can ha#e some signi"icant health
ad#antages. The can !educe in"lammation& help p!e#ent cance! g!owth& and
imp!o#e b!ain "unction.
Dmega + 9att /cids can actuall help combat conditions such as
dep!ession& "atigue& .oint pain& and e#en Tpe 2 diabetes. Because the
!educe in"lammation in the bod& the a!e good "o! the bod builde! because
the help p!omote muscle !eco#e!& which can be impo!tant in the bod
building p!ocess.
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9ats a!e actuall an impo!tant pa!t o" an diet. The pla an impo!tant !ole
in p!otecting the bod(s #ital o!gans. 9ats keep the bod insulatedA maintain
health hai! and skin as well as p!o#iding a sense o" "ullness a"te! meals.
Dbtaining su""icient "at in its health "o!m is one o" the kes to good health
and well-being and a g!eat bodB
=owe#e!& ou must be ca!e"ul not to o#e!do on the "ats& so conside! the
"ollowing suggestions "o! keeping ou! "at intake at a health le#el:
*nack on peanuts instead o" chips o! cand. /bout a M cup is a good
amount.
?se oli#e oil in salad d!essings and when cooking
'hen baking& instead o" topping with chocolate o! candies& conside! using
nuts and seeds instead
T! making sandwiches with a#ocado and tuna instead o" highe! "at
lunchmeats
,at "ish at least th!ee times a week to inc!ease ou! Dmega + intake
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7imit o! e#en eliminate "ast "ood as well as sou!ces o" t!ans "ats like
comme!ciall p!ocessed cookies and cakes
'hen ou sta!t on a bod building p!og!am& ou will want to pa close
attention to the "oods ou a!e "eeding ou! bod. That includes alcohol as
well.
Man people like a d!ink o! two o! e#en th!ee to help them unwind and
!elax. But when ou a!e a bod builde!& alcohol can ha#e a det!imental
e""ect on ou! p!og!ess.
/lcohol contains nothing but empt calo!ies. %t has no nut!itional #alue but
it does contain high calo!ic content.
%n "act& .ust one shot o" #odka contains 1@@ calo!iesB Got onl will d!inking
inc!ease ou! calo!ic intake& it slows down ou! metabolism hinde!ing ou!
bod(s abilit to p!ocess "oods.
/lcohol consumption also hu!ts muscle g!owth. Got onl will ha#ing a
hango#e! lowe! ou! wo!kout intensit& but d!inking actuall lowe!s p!otein
snthesis b twent pe!cent. The!e a!e se#e!al !easons wh it does this.
9o! one& it dehd!ates ou! muscle cells. /s man know& hd!ated and e#en
o#e! hd!ated muscles allows "o! a much highe! anabolic en#i!onment.
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Because ou! cells a!enCt holding as much wate!& it becomes much ha!de! to
build muscle.
The second !eason wh alcohol can se#e!el hu!t muscle g!owth is because
it blocks the abso!ption o" man impo!tant nut!ients that a!e ke to muscle
cont!action& !elaxation and g!owth including calcium& phospho!us&
magnesium& i!on and potassium.
Got onl that& but alcohol lowe!s the amount o" testoste!one in ou! bod
and actuall inc!eases est!ogen le#els.
=a#ing highe! le#els o" testoste!one can help with ou! wo!kouts b making
ou mo!e agg!essi#e& so when those le#els a!e down& ou will not be as
intense in ou! li"ting and weight t!aining.
8!obabl one o" the best things ou can do to help ou! bod building
wo!kout p!og!ess the wa ou want it to is to d!ink plent o" wate!.
'ate! is good "o! ou anwa& but "o! bod builde!s& it can be especiall
impo!tant. 'ate! is pa!t o" e#e! single metabolic p!ocess that the bod
unde!takes.
Most expe!ts !ecommend e#e!one d!ink six to eight glasses o" wate! dail
to sta health.
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9o! bod builde!s& ou(ll need much mo!e. *oda& co""ee& and tea don(t count
eithe!. The ca""eine can inc!ease "luid loss& so ou(!e not getting the
hd!ation ou need.
Bod builde!s need at least a hal" gallon to a gallon pe! da depending on
the intensit o" ou! wo!kouts.
'ate! "lushes out toxins and othe! metabolic waste p!oducts "!om the bod.
'ate! is especiall impo!tant when "ollowing a Ihigh p!oteinI diet& as it
helps !emo#e excess nit!ogen& u!ea Ea toxic substanceF& and ketones. %"
ouC!e eating big to gain weight& then ou need e#en mo!e wate! to help ou!
kidnes do thei! wo!k.
'ithout enough wate!& the kidnes canCt "unction p!ope!l. 'hen this
happens& some o" the load is t!ans"e!!ed to the li#e!. The li#e! metaboli)es
sto!ed "at "o! ene!g. %" the li#e! is doing some o" the kidnesC wo!k& it bu!ns
less "at. %n addition& wate! can actuall !educe "eelings o" hunge!.
Cont!a! to popula! belie"& d!inking wate! can actuall help ou shed excess
wate! weight.
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'hen wate! is in sho!t suppl& the bod& thinking the!eCs a sho!tage& begins
hoa!ding it. This wate! is sto!ed in ext!a cellula! spaces. %n othe! wo!ds& ou!
skin sta!ts looking so"t and swollen.
%" ou(!e going to be using supplements in ou! bod building p!og!am& and
ou should& wate! can help them wo!k. *upplements like c!eatine wo!k in
pa!t because it pulls wate! in muscle cells& c!eating an anabolic en#i!onment
needed "o! muscle g!owth.
9o! this to wo!k p!ope!l& ou need plent o" wate!. 8lus& i" ouC!e t!aining
ha!d& then ou need a basic mega-#itamin. Man #itamins a!e wate! soluble&
and wate! unlocks the powe! o" those #itamins.
/ good diet is essential to an e""ecti#e bod building p!og!am. 4ou can
wo!kout with the intensit o" a p!o"essional& but i" ou! diet stinks& ou
won(t be doing ou!sel" an good.
Consider the following general tips for your nutritional needs.
-!ink skim milk o! so milk
Cut suga! "!om ou! diet. ?se a!ti"icial sweetene!s instead.
Go !egula! sodaB -iet is bette! "o! ou anwa and doesn(t contain suga!
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8i))a and hambu!ge!s a!e a big no-no. Got onl a!e the high in bad "at
content& the a!e highl calo!ic and can cause ou to o#e!eat
,at lots o" "ish to inc!ease ou! le#els o" Dmega + "att acids
Chicken b!easts a!e good "o! ou as well
/llow ou!sel" one cheat da a week whe!e ou can indulge in something
ou(#e been c!a#ing. Nust don(t o#e!do it on ou! cheat das o! ou can
undo all ou(#e accomplished.
7imit the amount o" "!uit ou eat. 'hile "!uit is health& it can ha#e a
det!imental e""ect on ou! wo!kout.
8!otein and complex ca!bohd!ates a!e #e! impo!tant
%nstead o" eating th!ee la!ge meals a da& eat six smalle! ones
-on(t skip meals
Jegetables a!e alwas a good choice at mealtime
'hen eating out& choose "oods wisel.
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/#oid most "ast "ood !estau!ants o! opt "o! health choices K !emembe! no
bu!ge!sB
The bod is #e! adaptable to change. /t "i!st& ou ma ha#e p!oblems
getting used to ou! new diet. But once ou get used to eating !ight& ou(ll
"ind ou!sel" not e#en c!a#ing the "oods ou used to eat.
%n case ou(!e a little con"used o#e! what and how to eat& conside! the
"ollowing sample meal plans in the next chapte! as a wa o" st!uctu!ing ou!
meals and staing on t!ack.
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Meal Plans P(%nt O#t
Choosing the !ight wa to eat to build muscle can be a little o#e!whelming.
But once ou sta!t eating the wa ou need to& it will become second natu!e
to ou.
Following is a list of good foods for you to eat in each of the categories you
need to concentrate on:
8!oteins
'hite meat chicken o! tu!ke
Canned tuna
Canned salmon
9!esh 9ish
*hell"ish
,ggs
To"u
*o
1ed meat like steak o! !oast
Complex Ca!bohd!ates
Datmeal
8otatoes
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4ams& *weet potatoes& /co!n s$uash
1ice
7egumes
Co!n
Jegetables
/ll wate! based tpes.
7ettuce& Cabbage& *pinach
/spa!agus
Bok Cho& 7eeks
Tomatoes
Cele!
Dnions
G!een Beans
B!occoli& Cauli"lowe!& 1adish
Oucchini *$uash
Mush!ooms
Ca!!ots
8eas
9!uit
1 /pple
1 D!ange
1/2 G!ape"!uit
+ *mall /p!icots
1 Banana
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1/0 Melon
1-Cup Be!!ies& G!apes
1 mango& small papaa
-ai!
1 ogu!t
1-Cup low "at cottage cheese
1-Cup non-"at milk E% use #anilla so milk insteadBF
1/2 Cup non o! low "at cheese
'heat 8!oducts
2 slices whole wheat b!ead
1 bagel
2-Cups pasta
'hole wheat to!tillas
*nack 9oods
1ice cakes
Gon-wheat ce!eals
8lain popco!n
1aw Jegetables
Guts
-!ied 9!uit
/ good diet is well-!ounded and contains some o" each o" the "ood g!oups.
4ou should also include a supplement in ou! diet which we will get to in a
late! section.
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/s we(#e said& ou should be eating 5 o! 6 smalle! meals e#e! da instead
o" th!ee la!ge ones. *pace ou! meals about 2 to 2 M hou!s apa!t.
T! out a "ew o" these meal plans to sta!t out with.
Meal 4
Jegetable omelet E+ egg whites& 1 whole egg& 1 cup #eggiesF
4ou can also add some chicken o! lean bee" i" ou want.
Meal 6
Dne cup ogu!t o! a p!otein shake
Meal +
6 o) Chicken
*mall !aw #egetable salad
1 bagel
Meal 0
1 piece "!uit
+-0 o) Chicken
Meal 5
6 o) "ish
1 - Cup g!illed #eggies
1 - Cup b!own !ice
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Meal 4
+ packs instant oatmeal
1 banana
1 cup o" ogu!t
1 cup o" cottage cheese
Meal 6
8!otein shake
1 la!ge baked potato
Meal 7
< ounces chicken b!east
2 cups pasta
1 apple
1 cup ogu!t
Meal 8
1 can o" tuna
1 K 2 cups b!occoli
Meal 9
8!otein shake
1 cup b!own !ice
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Meal <
< ounces b!oiled "ish
1 cup #eggies
2 cups !ice
Meal 4
B!eak"ast bu!!ito E+ egg whites& 1 whole egg sc!ambled& 1 cup onion/g!een
peppe! mix& salsaF
1 cup cottage cheese
1 cup be!!ies
Meal 6
8!otein shake
1 cup !aw #eggies
Meal 7
*almon bu!ge! on whole wheat bun Ecanned salmon& 1 egg white& onions
cooked in a non-stick "! panF
1 la!ge potato cut into st!ips& b!ushed with oli#e oil& and baked in o#en until
c!isp
1 ga!den salad d!i))led with oli#e oil and !ed wine #inega!
Meal 8
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8!otein shake
1 cup ogu!t
Meal 9
< ounces chicken b!east& cut into chunks& "!ied in oli#e oil and seasoned with
o!egano& ga!lic salt& and basil
1 cup cooked tomatoes
2 cups pasta
1 cup b!occoli/cauli"lowe! mix
Meal <
8!otein shake
1 cup melon
1 cup ogu!t
%t(s a good idea to plan ahead and p!e-cook ou! meals. ;eep #egetables cut
up in the !e"!ige!ato! so ou don(t ha#e to wo!k too ha!d at mealtime.
The!e(s !eall no need to measu!e ca!e"ull "o! the po!tions suggested. This
isn(t an exact scienceB ,eball ou! po!tions and conside! the "ollowing
cha!t:
Po(t%on Po(t%on S%=e
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1 o). meat Matchbox
+ o). meat -eck o" ca!ds
< o). meat Thin pape!back book
+ o). "ish Checkbook
1 o). cheese 9ou! dice
1 med. potato Compute! mouse
2 tbsp. peanut butte! 8ing pong ball
1 cup pasta Tennis ball
1 bagel =ocke puck
1ecipes a!e alwas good to ha#e on hand& so he!e(s a "ew to t! on "o! si)e.
COOKING FOR MASS
4ou don(t ha#e to be a gou!met che" to cook nut!itional meals that can
complement ou! bod-building p!og!am.
Cooking can be a g!eat wa to gain cont!ol o" ou! eating and pick what ou
put into ou! "oods like salt and "at. Meals can be as simple o! as
complicated as ou like. =e!e a!e a "ew !ecipes to get ou sta!ted.
Ce!eal Casse!ole
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4ou! "a#o!ite ce!eal
*kim milk
=one
1 cup ogu!t
9ill hal" the bowl with ce!eal. /dd milk until it !eaches the top o" the ce!eal.
/dd ogu!t. Top with mo!e ce!eal. /dd mo!e milk. -!i))le with hone.
8!otein 8ancakes
1 cup o" Datmeal
11 egg whites
1 whole egg
1 packet o" suga! "!ee Nello an "la#o!
*ti! all ing!edients togethe! in a mixing bowl. -!i))le onto hot non-stick "!
pan.
Tuna o! *almon 8atties
1 can tuna o! salmon
1 onion
1 tablespoon o" salt
1 teaspoon o" peppe!
1 teaspoon o" pa!sle
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1 whole egg
+ medium potatoes& boiled and mashed
Mix potatoes& tuna& onions& salt& peppe! and pa!sle.
*hape into patties.
9! in oli#e oil until b!own and heated on both sides.
*pic Chicken Dle
< ounces chicken b!east cut into chunks
1 can diced tomatoes o! 2 medium "!esh tomatoes diced
1 can spic chili hot beans
1 medium onion chopped
*autP chicken b!east and onions in some oli#e oil in a "!ing pan. *ti! in
tomatoes and chili beans. Cook unco#e!ed "o! ten minutes.
*p!inkle with low-"at sh!edded Chedda! cheese.
7ightning 9ast 9a.itas
1 lb. "lank steak cut in st!ips o! small pieces
1 la!ge g!een peppe!& cut in st!ips
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1 !ed peppe!& cut in st!ips
1 medium ellow onion& cut in st!ips
+ clo#es p!essed ga!lic
1 tsp chili powde!
7emon .uice
9!esh g!ound peppe! to taste
*autP ga!lic in a bit o" lemon .uice "o! 1 minute in la!ge wok o! skillet.
/dd bee" and chili powde! and cook until bee" is cooked nea! to the
tempe!atu!e ou desi!e.
/dd peppe!s and onions and cook until #egetables a!e mostl so"t& !aising
the heat "o! a sho!t time i" ou like the #egetables slightl cha!!ed.
*poon into whole wheat to!tillas.
Top with salsa o! "at-"!ee sou! c!eam i" desi!ed.
Chicken Cacciato!e
2 lbs boneless skinless chicken b!east
1 2< o) can c!ushed tomato
1 chopped onion
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1 chopped g!een peppe!
+ p!essed ga!lic clo#es
1 tsp. thme
1 tsp. salt
1 tsp. o!egano
1 tbsp. pa!sle
-ash o" peppe!
Cooking sp!a
*p!a pan with cooking sp!a and heat. B!own chicken and set aside.
/dd chopped onion& g!een peppe! and ga!lic.
Cook until the onion is tende!A about 5 minutes.
/dd c!ushed tomatoes& pa!sle& o!egano& thme& salt and peppe!.
Cook o#e! low "o! 15 minutesA sti!!ing occasionall. /dd b!owned chicken&
co#e! and cook on low "o! 05 minutes.
?nco#e! and cook an additional 15 minutes. *e!#e. Top on whole wheat
pasta o! b!own !ice i" desi!ed.

8an B!oiled 9ish
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1 lb. 9ish "ilets
Dne 10 o). Can diced tomatoes w/ basil& ga!lic Q o!egano
/!!ange "ish "ilets in a single lae! in skillet. Co#e! with tomatoes and
li$uid. Co#e! and cook o#e! medium heat "o! 1@-2@ minutes& o! until the "ish
easil "lakes with a "o!k. *e!#e plain o! o#e! b!own !ice.
B!oiled 9ish -i.on
6 "ish "ilets
1 lbs small )ucchini& cut lengthwise into hal#es
1 cup lemon .uice
2 tbsp. low-calo!ie -i.on musta!d
1 clo#e ga!lic& minced o! p!essed
2 tbsp. d!ained cape!s
8ap!ika to taste
1inse "ish and pat d!. %n a sepa!ate bowl& sti! togethe! musta!d and ga!lic.
/!!ange "ish and )ucchini in a single lae! in a la!ge pan.
-!i))le with lemon .uice. B!oil on top !ack "o! 5 minutes. Tu!n "ish o#e!&
sp!ead with musta!d/ga!lic mixtu!e.
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Continue to b!oil "o! 5 minutes o! until )ucchini is lightl b!owned and "ish
is cooked. *p!inkle with pap!ika and cape!s. *e!#e. 6 se!#ings
*tu""ed Chicken B!easts
1 chopped onion
1 pkg. "!o)en spinach& thawed and d!ied
1 egg lightl beaten
< o). low "at !icotta cheese
*alt Q peppe! to taste
0 boneless& skinless chicken b!easts& slice in hal" and "lattened
Combine the onion& spinach& egg& and cheese mixtu!e in a bowl. 8ut a dollop
o" the mixtu!e into each chicken b!east. Tie the chicken b!easts togethe! with
butche!s twine& o! put toothpicks th!ough them.
Bake at +5@ deg!ees "o! +@-+5 minutes.
Dptional: Ga!nish with lemon slices.
G!ound Tu!ke B!east *auce
1 lb. g!ound tu!ke o! bee"
1 chopped onion
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1 cup chopped po!tabella mush!ooms
1 tsp allspice
1 tsp !ed peppe! "lakes
*alt Q peppe! to taste
1 .a! spaghetti sauce
B!own the meat with the !ed peppe! "lakes. /dd the chopped onion and
mush!ooms.
8ut the all spice& salt and peppe! in. 8ou! the spaghetti sauce in.
*e!#e o#e! ou! "a#o!ite tpe o" noodle.
7emon 8eppe! Tuna
1 can tuna
7emon 8eppe! *easoning
*p!a a "! pan with no calo!ie non-stick cooking sp!a. /dd tuna and
sp!inkle with seasoning. Cook tuna to desi!ed doneness. ,at plain o! on a
bed o" pasta. This is also good cold.
'o!ceste!shi!e Tuna
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1 can tuna
'o!ceste!shi!e *auce
Go-9at o! 7ow-9at Cheese EoptionalF
*p!a a "! pan with no calo!ie non-stick cooking sp!a. /dd tuna with an
amount o" 'o!ceste!shi!e *auce that ou like. Cook to desi!ed textu!e.
/dd cheese i" ou like and let it melt a"te! tu!ning the bu!ne! o"". 4ou can
eat this on some whole-wheat b!ead& plain& o! o#e! some b!own !ice.
Chicken& 1ice Q Beans
Cooked *h!edded Chicken B!east
1 cup cooked b!own !ice
1 can !ed beans
2 tbsp. ba!be$ue sauce
%n la!ge bowl o! Tuppe!wa!e& combine !ice& beans& and chicken. /dd
ba!be$ue sauce and sti! togethe! until well-coated.
,gg *alad *andwich
+-0 boiled egg whites Ema keep 1-2 olksF
2 tbsp. low "at maonnaise
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1 tbsp. ellow musta!d
G!ound black peppe!
2 slices 1@@L whole wheat b!ead
*h!edded lettuce o! spinach lea#es
1 can tuna Eoptional "o! mo!e p!otein& o! .ust use mo!e egg whites.
Chop egg whites and add to medium bowl. /dd mao& musta!d& black
peppe!& and tuna. Mix well and sp!ead o#e! b!ead. Top with lettuce o!
spinach lea#es and second slice o" b!ead.
Tuna Casse!ole
+-0 cups cooked pasta
1-2 cans tuna Ed!ainedF
1 cup low "at cottage cheese Ed!ainedF
1 cup sh!edded low "at chedda! cheese
2 tbsp. low "at mao
G!ound black peppe!
1 cup canned peas E!insed Q d!ainedF
%n medium bowl& combine all ing!edients and sti! until well-mixed.
Mic!owa#e "o! app!oximatel 1 minute when !ead to se!#e.
9ie! Chicken -eluxe
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< o) chicken b!east
Tabasco sauce Eo! othe! "a#o!ite hot sauceF
2 tsp caenne peppe!
2 tsp c!ushed& d!ied .alapeno peppe!s
2 pinch o" salt
1 tbsp Ca.un !ub/spices
1 cup o" "!o)en g!een beans
5 o) !ed potatoes
Combine the hot sauce& caenne peppe!& salt with chicken in a containe! and
!eall !oll the chicken b!east a!ound in the mix& then let it sit in the
!e"!ige!ato! "o! + - 1@ hou!s Ethe longe!& the .uicie! it will beF
This wo!ks best with a 9o!eman-stle g!ill. 8!e-heat& then slap the chicken
on and cook "o! : minutes
'hile the chicken is cooking& stab the !ed potatoes and cook in the
mic!owa#e "o! 0 M minutes o! until so"t in the middle
Take the potatoes out& and put the g!een beans in "o! 2 - + minutes
*mash the potatoes and sp!inkle on a pinch o" salt and the c!ushed .alapeno
peppe!s
*p!inkle the othe! pinch o" salt on the g!een beans
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G!illed Chicken /spa!agus 1olls
1 chicken b!east
2 aspa!agus sticks
2 slices o" low "at tu!ke bacon
1 tsp -i.on musta!d
1 tbsp hone
*alt and peppe! to taste
Dnce the chicken b!east is washed t!im the "at "!om it.
Cut chicken into two to "ou! thin slices& depending on how thick ou would
like ou! !oll to be.
8ut chicken slices in the containe!A add the salt and peppe!& musta!d and
hone. 7et it ma!inate "o! 25 minutes.
Gi#e the aspa!agus a $uick wash. *nap o"" tough ends o" aspa!agus and
!emo#e scales with #egetable peele!. 8lace one slice o" tu!ke bacon on each
slice o" chicken b!east. 8lace one aspa!agus stick on the top and sta!t !olling
it.
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Dnce the !oll is !ead& use a couple o" wooden picks to secu!e the tu!ke
bacon - ensu!e the picks a!e placed in such a wa the chicken meat
maintains its shape a!ound the !oll.
4ou can g!ill !olls than "o! se#en minutes on the elect!ic g!ill at +:5 deg!ees&
o! bake them "o! 25 minutes at +:5 deg!ees.
Th!ee Minute *callops
1 cup d! white wine
2 clo#es ga!lic& minced
1 tsp. -!ied pa!sle
Nuice o" 1 lemon
1 lb. 9!esh ba scallops& !insed and patted d!.
=eat wine in a medium skillet o#e! medium heat. /dd ga!lic and sautP 1
minute. /dd pa!sle and lemon .uice. Co#e! and cook 1 minute.
/dd scallops and cook 1 minute o! until scallops tu!n "!om t!anslucent to
opa$ue.
Makes 2-+ se!#ings
Ga!lic 1oasted Jegetables
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6 ca!!ots& peeled and $ua!te!ed
6 pa!snips& peeled and $ua!te!ed
6 shallots& peeled and hal#ed
2 medium onions& peeled and cut into 6-< wedges
1 la!ge ga!lic bulb& b!oken into clo#es and peeled
1 tbsp. d!ied !osema!& o! + tbsp. "!esh& chopped
1 tbsp. d!ied thme& o! + tbsp. "!esh
0 tbsp. oli#e oil
%n the D#en: 8!eheat o#en to 0@@ 9. Combine all the #egetables in !oasting
pan& d!i))le with oil and sti! to coat. 1oast "o! about 1 hou! 2@ minutes o!
until tende!. *alt and peppe! to taste.
Dn the G!ill: Tu!n ba!be$ue to medium. Combine all the #egetables into a
tin"oil bag& d!i))le with oli#e oil and sti! to coat.
1oast "o! about +@ minutes o! until tende!. *alt and peppe! to taste.
G!eat with meat& chicken and "ish.

Chicken *alad 1oll-ups
1 lb. boneless& skinless chicken& cooked
2 tbsp. sun"lowe! seeds
2 tbsp. d!ied "!uit bits
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1/< cup cele!& diced
1/+ cup non"at ogu!t
9!esh 7ea" 7ettuce
-ice chicken& and place in mixing bowl. Combine with sun"lowe! seeds&
"!uit bits& cele!& and ogu!t. *p!ead a little chicken mixtu!e on lettuce lea"
and !oll up tightl.
1epeat until mixtu!e is used up.
*e!#e immediatel& o! w!ap !oll-ups in plastic w!ap "o! late! use.
Makes two se!#ings
9ish in 9oil
1 lb. halibut& cut in two pieces
1 tomato& chopped
1 g!een onion& chopped
0 small )ucchini& .ulienne
1 ca!!ot& .ulienne
1 cup d! white wine
1 tsp. each "!esh dill and pa!sle
-ash o" "!eshl g!ound peppe!
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8!eheat o#en to 0@@ deg!ees. Cut two 12 in. s$ua!e pieces o" "oil.
8lace a piece o" "ish on each s$ua!e o" "oil. Top each piece o" "ish with
tomato& g!een onion& )ucchini& and ca!!ot.
*p!inkle each with wine& he!bs& and peppe!. 9old "oil edges togethe!& sealing
with a pleat.
Bake "o! 15 minutes.
Makes two se!#ings

Muscle Building *hake
1 cup ice cubes
1 cup egg whites
1 cup #anilla so milk
1 cup "!o)en st!awbe!!ies
1 banana
1 cup c!anbe!! .uice
8ut all ing!edients in a blende! and blend on high "o! +@ seconds. -!ink.

'o!kout ,ne!g *alad
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1 cup lettuce& to!n into bite-si)ed pieces
1/+ cup spinach& to!n into bite-si)ed pieces
1/+ cucumbe!& peeled and sliced
1/+ tomato& sliced
1 cup sp!outs
1/+ cup sh!edded ca!!ots
1/+ cup sliced mush!ooms
1/+ a#ocado& cubed
1 tbsp !aw sun"lowe! seeds
1 tbsp oli#e oil
2 tsp lemon .uice
-ash each o" thme& pa!sle& basil
%n a medium-si)ed salad bowl& combine lettuce& spinach& cucumbe!& tomato&
sp!outs& ca!!ots& mush!ooms& a#ocado& and sun"lowe! seeds.
%n a sc!ew-top .a!& mix oli#e oil with lemon .uice and he!bs. *hake
#igo!ousl& and pou! o#e! salad.
Muscle -ensit B!occoli *alad
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1 pound cooked steak& cut in st!ips
1 cup b!occoli& cooked and chopped
1 cup g!een beans& cooked and cut
1 stalk cele!& sliced
1 cup mush!ooms& sliced
1 g!een onion& sliced
1 tbsp !ed wine #inega!
1 tbsp lemon .uice
1 cup non"at ogu!t
1 tsp musta!d
1 tsp g!ound peppe!
1 head o" lettuce
1 tomato& sliced
9!esh pa!sle
%n la!ge salad bowl& combine steak& b!occoli& g!een beans& cele!&
mush!ooms& and onion.
%n a sc!ew-top .a!& combine the #inega!& lemon .uice& ogu!t& musta!d& and
peppe!& and shake until tho!oughl mixed "o! the salad d!essing.
/!!ange salad on a bed o" lettuce lea#es. Ga!nish with tomato slices and
pa!sle
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8!otein *moothie
1 cup "at "!ee milk
1 cup "at "!ee #anilla ogu!t
1/+ cup "!o)en bluebe!!ies
1 cup "!o)en che!!ies
1 cup ,gg Beate!s
1 Banana
Toss all o" the ing!edients into a blende! and blend until smooth.
Gut!ition is #e! impo!tant when ou a!e t!ing to build up muscle mass.
4ou don(t necessa!il ha#e to be dieting& but ou do ha#e to be conscious
about what ou a!e putting into ou! bod so that ou can maximi)e ou!
wo!kouts.
/nothe! huge thing ou ha#e to be awa!e o" in ou! bod building p!og!am
is sleep.
Reste& Pe(fo(+an$e
*leep is one o" ou! most #aluable tools "o! g!owth that ou can ha#e in
ou! bod building a!senal.
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Muscle adaptation and g!owth o"ten occu!s at night.
-u!ing the suspended state o" animation ou a!e in& ou! bod is doing
exactl what ou ha#e been asking it to do du!ing ou! wo!kouts K build
muscle.
7ack o" sleep can ha#e an intoxicating e""ect on ou! bod. /cco!ding to the
Nou!nal o" /pplied *po!ts *cience& being awake "o! 20 hou!s has the same
phsical e""ect as a blood alcohol content o" @.@>6& which is abo#e the legal
d!i#ing limit in most states.
'o!king out in this state has its ob#ious downside. 9o! sta!te!s& ou! lack o"
muscula! coo!dination places ou at a much highe! !isk "o! in.u!.
Nust as ouCd ne#e! head to the gm a"te! d!inking a "ew bee!s at ou! local
ta#e!n& ou should ne#e! wo!k out a"te! not sleeping the night be"o!e. 4ouC!e
bette! o"" waiting until the next da when ou! bod has been gi#en p!ope!
!est.
'hat a!e the best p!actices when it comes to getting enough sleepR =e!e a!e
some pointe!s:
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-on(t exe!cise be"o!e bedtime. Bod tempe!atu!e has a huge e""ect on ou!
abilit to "all asleep. /s ou! bod tempe!atu!e lowe!s& ou sta!t to "eel
sleep.
%" ou wo!k up a sweat be"o!e t!ing to sleep& ou will ha#e di""icult "alling
asleep and it could take ou! bod se#e!al hou!s to cool down enough so that
ou can d!i"t o"".
T! ha#ing a light snack be"o!e bedtime. *ome people disag!ee with this
theo!& but i" ou go to bed on an empt stomach& it can dist!act "!om ou!
abilit to "all asleep. Make su!e this snack is light& though.
Get at least eight hou!s o" $ualit sleep pe! night.
This will insu!e that ou get the !est and !eco#e! that ou! bod needs to be
able to "unction e""ecti#el du!ing the da.
;eep ou! bed!oom da!k and cool. T! ha#ing some white noise in the !oom
like a "an !unning.
-on(t d!ink a lot o" "luids be"o!e sleep& especiall tea o! co""ee. Got onl
will the ca""eine keep ou awake& but ou(ll ha#e to use the bath!oom mo!e
o"ten as well which will distu!b ou! sleep.
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,stablish both a !egula! sleep ccle as well as a p!e-sleep !outine. This will
help ou signal ou! bod that it(s time to think about !esting.
'hile ou! bod is sleeping& ou! bod(s snthesis o" p!otein inc!eases.
This is what makes ou g!ow. 4ou! bod can !eco#e! and !epai! an damage
ou did du!ing the da while ou a!e at !est.
/ ma.o!it o" g!owth ho!mones a!e also !eleased when the bod is in the
sleep state. G!owth ho!mones a!e #e! impo!tant in inc!easing muscle mass.
-u!ing a wo!kout& g!owth ho!mones a!e also !eleased& but the ma.o!it o"
this happens while the bod is at !est.
Nust as sleep will gi#e ou mo!e ene!g& it is also #ital in helping ou! bod
!eco#e! and ultimatel g!ow like ou want it to.
/s we said be"o!e& ou will want to take supplements when ou !eall want
to g!ow ou! bod. The can be con"using& though.
T,e T(#t, Abo#t S#..le+ents
The!e a!e lite!all hund!eds o" supplements on the ma!ket ta!geted at bod
builde!s and meant to inc!ease ou! bod si)e. The a!e designed to
maximi)e the bod(s natu!al abilities and help ou get the bod mass ou
want.
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=ow do ou know which supplement is !ight "o! ouR
C(eat%ne
C!eatine is the most popula! and commonl used spo!ts supplement
a#ailable toda. The!e a!e nume!ous studies backed b anecdotal e#idence
that suppo!t the e""icac o" c!eatine supplementation.
9o! the ma.o!it o" the population& including both elite athletes and
unt!ained indi#iduals& c!eatine supplementation inc!eases "at "!ee mass and
imp!o#es anae!obic and possibl ae!obic pe!"o!mance.
C!eatine is a natu!al constituent o" meat& mainl "ound in !ed meat. C!eatine
is manu"actu!ed natu!all in the bod "!om the amino acids glcine&
a!ginine& and methionine. This p!ocess takes place in the kidnes& li#e!& and
panc!eas.
/pp!oximatel 0@L o" the bodCs c!eatine sto!es a!e "!ee c!eatine EC!F& while
the !emaining 6@L is sto!ed in "o!m o" c!eatine phosphate EC8F.
The tpical male adult p!ocesses 2 g!ams o" c!eatine pe! da& and !eplaces
that amount th!ough dieta! intake and "ab!ication within the bod.
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C!eatine is used "o! the !esnthesis o" /T8. /T8& o! adenosine t!iphosphate&
is the Ipowe!I that d!i#es muscula! ene!getics.
'hen a muscle is !e$ui!ed to cont!act& the bonds in the /T8 molecule a!e
split& ielding /-8 Eadenosine-diphosphateF. The ene!g !eleased b
b!eaking this bond powe!s the cont!action o" the muscle.
'hen /T8 is depleted within the cell& the cell can no longe! cont!act. The!e
a!e se#e!al methods b which the bod !ebuilds /T8.
The "astest method& without oxgen& is th!ough C8. C!eatine phosphate is
IsplitI to ield the phosphate po!tion o" the molecule.
This phosphate po!tion bonds to the /-8& tu!ning it back to /T8. Dnce C8
sto!es within the cell a!e depleted& the bod must use othe! methods to
!eplenish /T8.
*upplementation with c!eatine inc!eases C! and C8 within the muscle&
allowing "u!the! capacit to !egene!ate /T8.
%n othe! wo!ds& the c!eatine enhances the abilit o" the muscle to maintain
powe! output du!ing b!ie" pe!iods o" high-intensit exe!cise.
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The pe!iods a!e b!ie" because the abilit o" a cell to sto!e C8 is limited&
the!e"o!e the bod will $uickl mo#e to othe! methods o" !eplenishing /T8.
The!e a!e two wa to decide what dosage o" c!eatine ou should take. %n the
2loading phase3 which is whe!e ou begin adding c!eatine to ou! diet& the
dosage is 2@ g!ams a da "o! "i#e to se#en das. /"te! that& it(s
!ecommended that ou stick to 5 g!ams pe! da.
4ou can also calculate c!eatine dosage acco!ding to bod weight and mass.
9ollow along closel& this could get con"usingB Got !eall& though.
,xpe!ts sa in the 2loading phase3& ou should be consuming .+ g!ams o"
c!eatine pe! kilog!am o" bod weight. *o i" ou weight 2@@ pounds& the
"o!mula would look like this:
1 lb di#ided b 2.2 kg multiplied b .+ S 2: g!ams o" c!eatine pe! da
/"te! the loading phase& ou! weight is multiplied b .@+& so ou would
!e$ui!e 2.: g!ams in the maintenance phase.
,ssentiall& c!eatine can c!eate muscle "ullness as well as c!eate an
en#i!onment within ou! bod that is conduci#e to muscle g!owth. %t can
also dela "atigue du!ing !epeated wo!kouts.
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=owe#e!& ou must use ou! c!eatine !egula!l instead o" spo!adicall "o! it
to be e""ecti#e.
C!eatine is also thought to inc!ease the bod(s ae!obic abilities. Dne stud
showed that using c!eatine supplements help to !educe the oxgen cost o"
acti#it so less st!ain is placed on the ca!dio#ascula! sstem while
pe!"o!ming ae!obic acti#it.
This is a huge ad#antage "o! the bod builde! as this means ou will be able
to wo!k ha!de! and longe! losing "at and building up muscle.
C!eatine is sa"e "o! most e#e!one to take with the exception o" people with
!enal issues. -octo!s a!e e#en beginning to endo!se c!eatine which is
gene!all unhea!d o" with supplements.
4ou can check out some "!ee t!ial supplements that ha#e been p!o#en to help
gain muscle .
Man people like to take thei! c!eatine in a shake as it most o"ten comes in
the "o!m o" powde!. 4ou can mix the c!eatine powde! with some skim o!
so milk and e#en add some "!esh "!uit "o! "la#o!.
%t is gene!all a good idea to ha#e ou! c!eatine a"te! ou wo!kout so that the
glcogen in ou! bod is !eplenished and !eco#e! can be enhanced.
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Gl#ta+%ne
/nothe! popula! supplement among bod builde!s is glutamine.
Glutamine is a non-essential amino acid that is p!oduced natu!all b the
bod. *ixt pe!cent o" glutamine is "ound in the skeletal muscles.
The !emainde! is in the lung& li#e!& b!ain& and stomach tissues.
D#e! 6@L o" ou! amino acids come in the "o!m o" glutamine. ?nde! no!mal
conditions& ou! bod can p!oduce mo!e than enough.
=owe#e!& du!ing times o" st!ess& glutamine !ese!#es a!e depleted and must
be !eplenished th!ough supplementation. This includes st!ess that the bod
is unde! du!ing pe!iods o" exe!cise.
%" ou ha#e too little glutamine in ou! sstem& it can !esult in muscle loss.
This amino acid is essential to muscle building because it helps nit!ogen in
the bod mo#e a!ound to whe!e it needs to be. 4ou ha#e to ha#e a positi#e
nit!ogen balance in o!de! to gain muscle mass.
C!eatine is also thought to p!e#ent sickness& p!omote healing& p!e#ent so!e
muscles& and speed up g!owth ho!mone p!oduction.
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The tpical /me!ican diet p!o#ides +.5 to : g!ams o" glutamine dail which
is "ound in animal and plant p!oteins. Man people a!e choosing to
supplement dail due to the long g!owing list o" bene"its.
1esea!ch shows le#els o" supplementation "!om 2 to 0@ g!ams dail. Two to
th!ee g!ams has been "ound to help smptoms o" $ueasiness.
This two to th!ee g!am dosage used post wo!kout builds p!otein& !epai!s and
builds muscle and can induce le#els o" g!owth ho!mone "ound in the bod.
%" ou want to build a !ipped bod& ou(ll need both c!eatine and glutamine
alike. /gain& it usuall comes in powde! "o!m& so ou(ll want to take it with
milk o! in a shake.
P(ote%n
The impo!tance o" p!otein to a bod builde! is a no-b!aine!. %t is the single
most impo!tant nut!ient in a bod-building !egimen.
8!otein is what makes up and maintains most o" the stu"" in ou! bodies.
8!otein has been shown to ha#e the best e""ects on the bod when combined
with ca!bohd!ates.
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Much o" ou! p!otein will come "!om ou! diet& but i" ou !eall want to
g!ow ou! bod mass& inc!easing p!otein th!ough weight gaine!s o! p!otein
powde!s is necessa!.
D" cou!se& ou(ll need to be ca!e"ul not to o#e!do it and monito! the amount
o" p!otein ou a!e consuming.
The best tpe o" p!otein supplement on the ma!ket is whe p!otein because it
is the highest ield. 'he is the best in#estment because o" its capacit as a
post-wo!kout !eco#e! supplement.
This is a c!itical time a"te! se#e!e phsical st!ess when the cells will act like
a sponge and take in almost anthing. The ext!eme hunge! o" the cells and
the "ast-acting p!ope!ties o" whe will make su!e ou use the best window
"o! !eco#e! to the "ullest.
%" not& the bod will hunt the sto!ed !ese!#es o" nut!ients and when on a diet
"o! example that will cause them to !ob othe! muscle-tissue o" glutamine.
*o whe is the best p!otein& especiall on a diet. %t also supplies the most
amino acids that bodbuilde!s use.
%ts un"o!tunate high cost howe#e! makes me ad#ise ou to use it spa!ingl.
'he p!otein is the onl choice when on a diet howe#e!.
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'hen on low-ca!b diets whe can "unction as an alte!nate sou!ce o" ene!g&
spa!ing ha!d-ea!ned muscle p!otein and glutamine sto!es within the bod.
/s with c!eatine& the best time to take ou! p!otein supplement is post-
wo!kout. /s we said be"o!e& it(s good to combine ou! p!otein with some
"o!m o" ca!bohd!ate "o! maximum !esults.
Combine the powde! with some eggs& low-"at milk& ice c!eam& and oli#e oil.
4ou can also add in some "!uit "o! "la#o!.
N%t(%$ O*%&e
/nothe! powe!"ul supplement ou can take as pa!t o" ou! bod building
p!og!am is nit!ic oxide. Man bod builde!s take nit!ic oxide "o! a #a!iet
o" !easons.
Git!ic Dxide& a ke molecule manu"actu!ed b the bod& causes #asodilation
Tan expansion o" the inte!nal diamete! o" blood #esselsU& which in tu!n leads
to inc!eased blood "low& oxgen t!anspo!t& deli#e! o" nut!ients to skeletal
muscle and a !eduction in blood p!essu!e.
Git!ic oxide p!omotes extended abilit to li"e weights.
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%t also signals muscle g!owth& speeds !eco#e!& and inc!eases st!ength along
with stamina.
This element also inc!eases ene!g le#els and some people e#en "eel that it
p!omotes a bette! sex li"eB
-u!ing a wo!kout& when a muscle cont!acts and blood #essels dilate& Git!ic
Dxide is p!esent "o! a b!ie" moment.
The !elease o" nit!ic oxide c!eates su!ges o" blood "low& which is the muscle
pump we a!e "amilia! with. ?n"o!tunatel this pump is onl tempo!a!& and
will dissipate sho!tl a"te! ou complete ou! wo!kout.
%t o"ten comes in pill "o!m& and should be taken in the manu"actu!e!(s
!ecommended dosage.
Git!ic oxide also comes in powde! "o!m as well& so ou can take it in a shake
.ust like with othe! powde!ed supplements.
Ste(o%&s an& G(o/t, !o(+ones
'e(!e not going to spend a lot o" time on these tpes o" supplements because
the a!e ce!tainl not !ecommended& but the a!e used b bod builde!s all
o#e! the wo!ld.
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Both o" these substances a!e highl cont!o#e!sial& and in man places& the
a!e illegal.
*te!oids and g!owth ho!mones stimulate muscle g!owth o"ten $uite $uickl
which is wh the a!e so popula! among bod builde!s. The also enhance
pe!"o!mance making a pe!son st!onge! and extending thei! stamina.
*te!oid use is gene!all not condoned in the spo!ts wo!ld and constant
testing is done o" the athletes to see i" the a!e getting an un"ai! ad#antage
b using ste!oids o! g!owth ho!mones.
*te!oids do ha#e some ad#antages. The a!e used in t!eating a #a!iet o"
health p!oblems including /%-*& cance!& and othe! se!ious diseases. The
help the bod "ight the ill e""ects o" these diseases and p!omote healing.
=owe#e!& ste!oids ha#e some se!ious health implications when taken "o!
!easons othe! than the!apeutic. The can cause se!ious li#e! damage and
e#en lead to li#e! "ailu!e.
*te!oids inc!ease testoste!one p!oduction which can lead to o#e!l
agg!essi#e beha#io!& a dec!ease in libido& and low spe!m count.
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The !eason man bod builde!s use ste!oids is because the inc!ease wate!
!etention in the muscles which leads to an anabolic state.
=owe#e!& this inc!ease in "luid !etention makes the hea!t wo!k ha!de! which
can inc!ease blood p!essu!e and e#en b!ing on a hea!t attack.
/ll ste!oids e#entuall change to est!ogen which causes "emini)ation in
men. That causes an enla!gement o" the b!easts along with an inc!ease in
"att deposits.
G!owth ho!mones stimulate the elements in the bod that make muscles
g!ow. The a!e natu!all p!oduced b the bod& but man bod builde!s take
them to basicall tell thei! muscles to get bigge!. The can be dange!ous&
though& as well.
4ou can get huge& !ipped muscles without ha#ing to !eso!t to using illegal
substances like ste!oids o! a!ti"icial g!owth ho!mones.
The can make ou bigge! $uicke!& but the disad#antages "a! outweigh the
ad#antages ou a!e taking b int!oducing these substances into ou! bod.
Bod building has long been thought o" as a man(s spo!t& but mo!e and mo!e
women a!e getting inte!ested in it as well.
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Bo&0 B#%l&%n' Fo( Wo+en
*ome women ha#e ne#e! conside!ed bodbuilding as a spo!t because the
a!e simpl conce!ned that i" the weight t!ain& the will end up losing thei!
"eminine "igu!e& and instead appea! big& bulk and masculine.
Not,%n' $o#l& be f#(t,e( f(o+ t,e t(#t,)
'omen cannot natu!all p!oduce the amount o" testoste!one that men do& so
it is impossible "o! women to inc!ease thei! muscle si)e in the same was
that men do .ust b picking up a weight o! two.
W%t,o#t a(t%f%$%al s#bstan$es: /o+en /on;t be able to 'et t,e sa+e b#l-
as +en &o.
=owe#e!& man o" the same wo!kout ad#ice that we gi#e to men appl to
women as well: eat 5-6 small meals pe! da& d!ink plent o" wate!& and get
lots o" !est.
The wo!kouts a!e the same as well although some women ma want to limit
thei! !eps initiall until thei! st!ength is built up.
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Man women st!uggle with excess "at and "labb muscle tone on thei! thighs
and in thei! buttocks. Because women a!e natu!all cu!#ie! than men&
wo!king these a!eas makes "o! a #e! "latte!ing "igu!e.
To wo!k these a!eas& ou will want to do a lot o" dumbbell s$uats& leg cu!ls&
standing cal" !aises& and leg p!esses.
/dd some lunges as well as dumbbell s$uat dead li"ts as well "o! maximum
e""ecti#eness. 4ou ma want to in#est in an exe!cise ball so that ou can
wo!k ou! abs and make them tight and de"ined.
Change ou! wo!kout e#e! time ou pe!"o!m it and "ocus on one o! two
bod pa!ts each da ou t!ain. B doing this& ou a!e not o#e!-exe!ting
muscles without gi#ing them time to heal.
1eco#e! is #e! impo!tant to the bod(s muscles& so gi#e them the time
the need to heal and g!ow.
Man women li#e thei! li#es b the numbe!s that the !ead on a scale.
'hen ou a!e bodbuilding "o! "itness& this is an absolute mistake.
Don;t $on$ent(ate on /,at t,e s$ale sa0s 0o# /e%',: fo$#s on 0o#( s%=e
an& tone)
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This can be calculated in the "o!m o" inches o! bod "at pe!centage. 4ou will
p!obabl not see a huge weight loss on the scale& but ou should see an
imp!o#ement in ou! o#e!all bod(s look a"te! a pe!iod o" time.
=e!e a!e some a!eas that women should !eall "ocus on in thei! bod
building !outine:
?ppe! Back K ?se pull-ups to build the muscles in ou! uppe! back which
will accentuate ou! shoulde!s and make ou! waist look smalle!.
*ide -eltoids K *ide late!als and o#e!head late!als will help tone these
muscles making ou! shoulde!s mo!e de"ined and& again& ou! waist look
smalle!.
=ips and 'aist K These a!eas a!e mostl chiseled th!ough diet b teaching
the bod to !e-dist!ibute bod "at.
%t is the "inishing signatu!e to the !est o" ou! bod and will make ou!
o#e!all appea!ance look much mo!e pleasant.
>#a&s 5 The "!ont muscles in ou! uppe! thighs need to be wo!ked so that
the a!e toned and de"ined. -oing lots o" s$uats will help in this a!ea and
will complete ou! o#e!all look. /"te! all& what woman doesn(t want to ha#e
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some kille! legsB
'omen a!e used to dieting and dep!i#ing themsel#es o" "ood. 'hen ou a!e
bod building& howe#e!& the !ealit is that ou need to actuall eat mo!e.
The ke lies in the "oods that ou eat. ,at the !ight "oods& and the will
wo!k "o! ou instead o" against ouB
/s a woman& ou need to !emembe! that ou will not be able to build ou!
muscle like men doA howe#e!& ou! app!oach towa!d bod building will be
much the same.
A Note Abo#t Co+.et%t%ons
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/s ou get mo!e and mo!e into the spo!t o" bod building& ou ma want to
conside! showing o"" ou! ha!d wo!k b ente!ing into a bod building
competition.
The!e a!e man local gms that hold contests as well as national
competitions that a!e held on an annual basis.
Be"o!e ou actuall ente! a bod building competition& ou !eall need to
know what the(!e all about in the "i!st place.
Take the time to attend a competition be"o!e ente!ing and pa close attention
to the techni$ues the exhibito!s use and ask $uestions about what the .udges
a!e looking "o!.
-o not ente! a bod building contest .ust because ou(#e lost a bunch o"
weight. These contests a!e about g!eat phsi$ues with toned muscles K not
about people who(#e lost bod "at.
4ou! muscles must be well-de"ined and toned !ead "o! displa.
Be !ealistic about ou! chances the "i!st time out.
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'hile it is possible to !eali)e a 2Cinde!ella3 sto! "inish& it(s not !eall
p!obable when ou conside! that some o" the othe! ent!ants a!e #e!
expe!ienced.
Tell ou!sel" that ou(ll be happ with not being cut "!om the lineup o!
taking "i"th place& "o! example& which is a !ealistic goal "o! man beginne!s.
Dnce ou(#e decided on a competition& ou need to sta!t planning well
ahead o" time to become "ull p!epa!ed "o! contest da. 4ou need to
concent!ate on an p!oblem a!eas ou ha#e and wo!k them ha!d.
;eep up with ou! !egula! !outine& so the muscles that a!e al!ead toned
don(t lose thei! de"inition.
Think about what ou will wea!ing du!ing the contest and what songs ou
will want plaed while ou a!e posing. 4ou will also want to sta!t thinking
about ou! posing !outine.
'e(ll inte!.ect a $uick note about suits he!e since it(s not !eall that
complicated choosing what ou(!e going to wea!.
4ou ha#e wo!ked #e! ha!d on ou! bod& and in a contest& ou will want to
show o"" as much o" it as possible. 8ick a suit in a colo! that is
complementa! and one that is as skimp as ou a!e com"o!table with.
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Nust don(t o#e!-do it K it(s not about who shows the most skin but who shows
the best muscles.
'ith music& ou will want to choose songs that will acti#ate and excite the
c!owd. Nudges will !espond bette! to ou i" ou ha#e a lot o" clapping and
chee!ing going on "o! ou.
4ou! posing stle will be dictated b the music& eithe! elegant o! agg!essi#e
depending on ou! selection. 4ou! stle o" music is impo!tant. 4ou! mood&
the mood o" the audience and the .udges will be set moment b moment&
hea#il balance b the competito!Cs choices o" music.
Clea!l de"ined space in the music "o! ma.o! poses is usuall ext!emel
impo!tant. *ome !outines "low pe!"ectl and g!ace"ull th!ough music
without accentuating beats& but ou can be con"ident that onl a "ew
competito!s in a hund!ed can success"ull achie#e the beaut and g!ace o"
such a pe!"o!mance.
%" ou donCt ha#e a childhood backg!ound in dance o! ballet& o! ou donCt
ha#e a nea!l pe!"ect bod with matching smmet!& t! to select music with
a p!onounced beat whe!e ou can clea!l put ou! st!ongest poses.
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'e can(t st!ess enough that ou can ha#e a g!eat phsi$ue& but i" ou don(t
know how to show it o""& ou won(t be doing an good in a contest.
8osing is so #e! impo!tant in competition. %t gi#es the .udges an idea o"
what the a!e looking "o! in a contestant& which is s0++et(0: +#s$#la(%t0:
aest,et%$s: an& .(o.o(t%ons)
/ good place to sta!t lea!ning about posing is to look th!ough bod building
maga)ines to see how the models a!e p!esenting themsel#es.
T! out a "ew o" these poses while looking at ou!sel" in a "ull-length mi!!o!.
'hat wo!ks "o! one pe!son ma not wo!k "o! ou& but it .ust mightB
Think about the beat o" ou! music and then choose poses that go along with
that beat. *ta!t out with ou! most powe!"ul pose and hold it "o! + to 5 "ull
seconds.
Make su!e that ou! !outine "lows smoothl and the!e is enough time in
between poses "o! a little "un.
'hat muscles should ou be accentuatingR The easiest answe! is all o"
them& but ou will want to show o"" ce!tain pa!ts o" ou! bod speci"icall.
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4ou need to know ou! muscles& and we hope b now ou do. =e!e a!e
some a!eas ou will want to "ocus on:
F(ont Do#ble B%$e.
/!ms a!e out to the sides with biceps "lexed and the competito! is "acing
"o!wa!d towa!ds the .udges and audience.
F(ont Lat S.(ea&
=ands a!e located somewhe!e nea! the competito!(s waistline and elbows a!e
"la!ed out showing the lats. The competito! is "acing "o!wa!d.
S%&e C,est
The competito! is tu!ned so .udges can see his p!o"ile. =e has one cal" "lexed
b !aising his heel "!om the g!ound. =ands a!e clasped o! w!ist is g!abbed
with the back a!m coming ac!oss the "!ont o" the to!so somewhe!e below the
pec line.
The "o!wa!d a!m is pulled down and back towa!d the competito!(s !ea!. The
chest is !aised and "lexed. The !ib cage is usuall expanded.
S%&e T(%$e.
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The competito! is in the same basic position as the side chest except his a!ms
a!e clasped behind him.
The "o!wa!d a!m is "lexed st!aight down showing o"" the t!iceps.
The back a!m is st!etched ac!oss the lowe! back and it(s hand is clasped with
the "o!wa!d a!m(s hand.
Ab&o+%nal an& T,%',
The competito! is now "acing "o!wa!d. =is a!ms a!e tucked behind his head
and one leg is placed "a!the! "o!wa!d than the othe! and "lexed. The
competito! is also "lexing his abdominal muscles.
Rea( Do#ble B%$e.
The competito! is "acing the !ea! o" the stage awa "!om the .udges and
audience.
/!ms a!e out to the sides and biceps a!e "lexed. Dne leg is back and that cal"
is "lexed. The back muscles a!e also "lexed.
Rea( Lat S.(ea&
The competito! is in the same basic position as the Back -ouble Biceps
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except the hands a!e attached at the waist and the elbows a!e pulled out and
the lats a!e "la!ed outwa!d.
Class%$ ?st(on' +an@ bo&0 b#%l&%n' .ose
Tpicall& .udges will call "o! the competito!(s "a#o!ite most muscula! pose.
/t this point& the ha#e the option to hit whiche#e! o" the most muscula!
poses the "eel make them look the best.
%" ou want to come up with some poses o" ou! own& b all means do soB
4ou know ou! bod best o" all and i" the!e a!e ce!tain muscles ou !eall
want to show o"" K such as ou! glutes K de"initel do itB
'hen ou come up with a posing !outine& ou should p!actice so that ou
know it like the back o" ou! hand. %" ou hea! ou! music on the !adio& ou
should be doing ou! !outine in ou! head.
,#e! chance ou get& watch ou!sel" going th!ough the !outine and
maximi)ing ou! muscle tone so that ou make an imp!essi#e pe!"o!mance.
=a#e someone take pictu!es o! #ideo o" ou and be highl c!itical o" it. 4ou
can also ha#e someone else look at it "o! ou and tell ou whe!e ou can
imp!o#e and whe!e ou a!e st!ongest.
'hile ou a!e posing& b!eathe no!mall and "ocus on "lexing o" the muscles.
4ou want to appea! cut and !ipped as much as possible.
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Vuite a bit o" time be"o!e the competition& ou will want to sta!t tanning.
Tanned muscles look a lot bette! and mo!e de"ined than non-tanned muscles.
%" ou don(t want to !isk going to a tanning bed& look at a sp!a-on tan the
da be"o!e ou! competition& but be ad#ised that these tpes o" tanning can
ha#e an o!ange appea!ance and could det!act "!om the image ou a!e t!ing
to p!o.ect.
-u!ing the competition& the!e will be a #a!iet o" !ounds du!ing which ou
will compete "o! points.
,ach contest is di""e!ent& but most will ha#e the "ollowing !ounds:
Stan&%n' Rela*e& S0++et(0 Ro#n&
-u!ing this time& the .udges a!e looking "o! o#e!all bod smmet! in the
competito!s. The a!e looking "o! !elationships between the muscle g!oups.
/!e the all de#eloped e#enlR 'ithin each speci"ic g!oup& does it "low
nicelR -oes the competito! ha#e a smmet!ical bone st!uctu!eR
The mo!e e#enl de#eloped the competito! is& the highe! he o! she will be
placed.
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The!e is no di!ect "lexing in this !ound. Competito!s a!e #iewed in what is
called the *tanding 1elaxed position.
Tpicall& this consists o" the competito!(s heels togethe!& toes pointed out at
a "o!t-"i#e deg!ee angle& and lats semi-"la!ed.
,#e! competito! has thei! own wa o" standing !elaxed& but in !ealit it is
semi-"lexed.
,#e! muscle should be tight on stage. The competito!s a!e #iewed "!om the
"!ont& both sides& and the !ea!.
Co+.a(%son o( M#s$#la(%t0 Ro#n&
This is whe!e the !eal "lexing beginsB Competito!s a!e called upon to hit the
Mandato! poses in this !ound.
The .udges a!e compa!ing the le#el o" muscula! de#elopment and de"inition
each competito! has ac$ui!ed in !elation to the othe! competito!s.
F(ee Pos%n' Ro#n&
The 9!ee 8osing 1ound is whe!e each competito! gets to exp!ess thei!
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muscula!it how the see "it. ?suall& this !ound is accompanied b music.
%" the!e a!e no !est!ictions on oiling& ou will want to appl a thin coat o"
bab oil to ou! bod.
This can enhance ou! muscle tone and make ou appea! mo!e cut. *ome
a#id bod builde!s also ad#ocate using 8!epa!ation = o! some othe! tpe o"
hemo!!hoid c!eam. These c!eams pull wate! out "!om unde! the skin. 'hen
a bod builde! has excess wate! in the skin& he o! she will look smooth and
unde"ined.
Man bodbuilde!s who ha#e used c!eatine supplements du!ing thei!
wo!kout !outine will la o"" about "ou! to six weeks be"o!e the competition.
Then& th!ee to "i#e das be"o!e& the load up again .ust like when the "i!st
sta!ted which will make them look "ulle!.
Dn the da be"o!e and the da o" the competition& do a ca!b load. -on(t
o#e!do it o! ou will look smooth& but t! ha#ing 2@@ g!ams the da be"o!e
and +@@ the da o". ;now ou! bod and know what makes it look good
and what doesn(t.
4ou should also mentall p!epa!e "o! competing. =a#e ou! mind set on
ou! goal as to wh ou wanted to ente! a competition in the "i!st place.
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Jisuali)e ou!sel" up on the stage hitting ou! poses and imagine the
audience chee!ing ou on.
Mentall p!epa!ation can be .ust as impo!tant as phsicall p!epa!ing when
in comes to a success"ul bod building competition showing.
4ou can "ind some g!eat suppo!t and guidance in a #a!iet o" places.
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F%nal Wo(&s Con$l#s%on
Man people sta!t out bod building in an attempt to lose weight. That(s a
g!eat wa to sta!t. But then& the sta!t lea!ning about what thei! bod is
doing du!ing a wo!kout and what is capable o" when pushed.
/"te! that doo! is opened& it(s like 8ando!a(s box& #e! di""icult to close and
ou(ll "ind ou!sel" becoming addicted to the bu!n& the !ush and the
ad!enaline as ou! bod t!ans"o!ms into a lean& mean !ipped machine
'eight t!aining and o#e!all bod building does !e$ui!e ha!d wo!k and a lot
o" dedication& but i" ou commit to ou! o#e!all goals& when ou a!e "inall
able to look at ou!sel" in the mi!!o! and like what ou see& the end !esult
will be well wo!th an sac!i"ice ou ha#e made along the wa.
Get sta!ted !ight awa. 4ou don(t ha#e to wait an longe!. 4ou! d!eam bod
is mo!e than a possibilit K it(s now& "inall& a !ealit.
To ou! new li"eB
If youve enjoyed this eBook and wish to learn what can help you
gain muscle and get the body you deserve!
Click Here to get your F!! "rial!
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Muscle Building 101

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Muscle Building 101

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Complete Guide To Muscle Building

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