3 AUDIOBOOK COLLECTIONS

6 BOOK COLLECTIONS
HOW TO BUILD MUSCLE IN 12 WEEKS
A BEGINNER'S GUIDE TO PROPER
EXERCISE,NUTRITION AND
SUPPLEMENTATION
Contents
ABOUT THE AUTHOR .................................................................................................... 5
Introduction: ........................................................................................................... 8
The Human Body .................................................................................................... 8
The Theory of Muscle Building ........................................................................ 10
Nutrition - How To Eat Right: .............................................................................. 12
Basics of Nutrition ............................................................................................ 12
Supplementation ................................................................................................ 16
Exercise................................................................................................................... 20
How to Choose My Workout Plan? .................................................................. 20
The 12-Week Muscle Building Workout Program ........................................ 25
Cooking for mass................................................................................................... 29
The recipe for gaining muscle mass ............................................................... 29
The importance of amino acids in muscle building ........................................ 36
Top 9 Amino Acids You Can Find in common Food Sources ........................... 36
Resources ............................................................................................................... 41
Websites and other useful sources of inspiration and knowledge ....... 41
Conclusion .............................................................................................................. 43
Copyright © 2015 by Laszlo Szabo

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 aBOUT THE AUTHOR
But it is about YOU as well!
Hi there, and thank you for visiting downloading this eBook. My name is Laszlo (Tobin), and
I have been an avid promoter, researcher and fan of bodybuilding and human nutrition for
years now.

Let me ask you a question! Have you ever

wondered how certain celebrities, bodybuilders,
fitness models or just regular guys and gals
always manage to attain the body of their
dreams? Is it luck or just better genes? Most of
the time that is exactly what happens. But let me
tell you something that I have come to learn
through the hard way:

THAT IS NOT ALWAYS THE CASE

As a matter of fact, I go so far as to claim

that YOU can achieve the body of your dreams
too. But do not think that it is all about aesthetics
or it is going to be an easy ride. What it's really
about is making sure you live long enough to see
yourself bloom not only in your professional life
but in your personal one as well. Who wouldn't want to live a long and happy life, staying fit
even after 70? Yes. If you commit yourself to this wonderful lifestyle 100%, then YOU can get
fit in a relatively short time. By choosing to download this eBook, you have made
your first step towards making your dreams come true. Does it sound
unbelievable?
No wonder. There is a general distrust that hovers over this sport like a bad omen, and this
bad publicity makes people like YOU skeptic about the results that hundreds of thousands of
articles, videos, personal trainers, medical professionals or general rumors promise you.

About me

My name is Laszlo, and I have been involved in

all sorts of activities related to bodybuilding and
nutrition for quite a while now. I have
a Diploma in Human Nutrition, a Diploma
in Food Security, and a Diploma in Child
Nutrition. I am also a regular contributor at
Quora.com answering hundreds of questions
every week. I love going to the gym, running,
learning languages and playing MMORP games.
I love eating healthy and, besides my professional involvement, I also have a personal
interest in helping people live a healthy lifestyle. I know how important nutrition and fitness
really is, and this is why I spread the word wherever I can.

This is exactly why I created this eBook and the website that goes with it. I wanted people
like you to gain access to really educational and credible materials and product reviews on a
frequent basis so that you would only receive the information you need. There are tons of
websites where information is not only overwhelming but also overlapping and confusing
that tends to shape the truth in search of profit.

I will tell you right now that I do not intend to do such a thing. Naturally, I have my own
expenses by maintaining and devoting time to this website and the eBooks, but it is more
like a hobby for me than just a way to take money from you. That is not who I am, and that is
not how I want to get rich. It is just both unethical and against my code. My priority will
always be YOU. I will only offer products that I tried myself and know for a fact that they are
credible.
To make this long story short, here are a few things that this site will seek to
provide for you:

 Regular product reviews in different categories

 Regular articles in different categories
 Free eBooks in different categories
 Free Resource Pool
 Free Motivational videos, articles and pictures to get you going every day

I am really hoping that you will become a regular visitor of this wonderful initiative and
make use of the large pool of free resources that I will provide for YOU every single day.
Whatever questions you may have, feel free to leave a comment or send an email via my
contact form.

Testimonials about this eBook are also welcome. As soon as I have a few
people willing to share their thoughts, I will create a testimonial page where
YOU could be featured. Please send me an email for more information on
that.

I am also present at Quora.com answering hundreds of questions every day. You may hit
me up there as well. I never leave a question unanswered, no matter how silly you might
think it is. REMEMBER: THERE IS NO SILLY QUESTION!

Thank you for devoting time to reading this short bio and eBook, and I hope
you will become a valuable and frequent visitor of my website as well.

I wish you all the best,

 Introduction:
The Human Body
The very first thing that we should keep in
mind right from the start is that the
human body is a system that inherently
strives for homeostasis, a so-called inner
equilibrium or balance. The best way to
explain is if we take a look at where we
came from in the first place. Naturally,
humanity have always been trying to
become part of nature by relying on his
survival instincts. There are certain
biochemical processes that are in place so
that survival can be ensured. What this
means is that the process by which
humanity came to be was a process that
has always supported an inclination and
necessity to adjust, to adopt to the
surrounding environment. The best way to
model this is if we take the animal world
and put it in opposition with humanity.
We had to adopt to other predators'
habits and practices, which
ultimately forced us to run faster,
push harder and lift heavier for the
sake of survival.
The evolution (or what others like to call
Genesis) have facilitated the appearance of
a system with which humans were able to
mobilize strength and energy quickly (I
mean certain chemicals like adrenalin that
appear in times of danger or excitement).
At the same time, we were also given
another system that automatically adjusts
our state back to normal. These things
encompass all the activities that we
perform under optimal and minimal
energy requirements. Fortunately, this is
not all that bad, for this is the system that
is responsible for adaptation as well.
This system helps us learn new
things that may involve becoming more
efficient runners or increasing muscle
mass when needed. This inner
readjustment to our surroundings is one of
the most important features of humanity
and the mammal world in general. To
make it even more simple, this
readjustment is called self-regulation:
the process of striving for homeostasis
(the state in which we require the least
possible energy to exist). Unfortunately,
this homeostasis is responsible for us
becoming less aware and fit if we do not
meet a lion for a very long time. Basically,
our performance level drops because
homeostasis does its work efficiently.
Genes of the human body are coded
to a certain muscle size. What this means
is that muscles become victims of
homeostasis. If our muscles were bigger,
we could react to dangers a lot quicker,
however, its maintenance costs a lot of
energy for the human body to sustain, and
thus it would not be economical for it to
maintain this level of energy consumption
over longer periods of time. The way our
body deals with this stalemate is by
optimizing the size of our system. This
system adjusts our body and overall
muscle mass to our surroundings.
Muscles use up a lot of energy
even in dormancy. They have to
circulate blood, oxygen and sustenance so
that the muscle tone can be maintained.
If we had a bigger muscle mass, we
would have to eat many times a day to
keep them. Given the fact that the
majority of us eat irregularly or even
forced to skip meals during the day, it is
virtually impossible to maintain such a
muscle mass.
Every person is different. Although our
genetics are basically the same, the
individual differences are a lot greater
than you think. The same way as our
heights are different, the color of our hair
or eyes are different, muscle mass is
equally an individual quality unique to all
of us. This is one thing we can't do
anything about. Those who inherited less
muscular genes are always going to be at a
disadvantage as opposed to those who
were more luckier in this respect. This is
also true when we say that someone has a
more keen understanding and grasp of
languages while others might only be able
to achieve proficiency only after great
efforts and sacrifices. This is exactly the
same when it comes bodybuilding. Now,
let's move on to how muscle building
comes into play.
 Introduction:
The Theory of Muscle Building
workout, there is no need for a great

The function of muscles is to facilitate muscle mass. The moment our system

movement and provide strength for daily reaches homeostasis, that is, the necessary

activities. We are genetically coded to muscle mass we need for our daily

preserve only the amount of muscle we activities, it will not create more when you

need for our survival. Our body will not do not need it.

create more out of thin air, and it will

preserve only what is particularly needed. What does this mean?

If we are continuously under physical It means that your system adopts to

stress (this stress refers to the your bodybuilding workout and the

circumstances to which our body and physical stress you expose yourself to

muscle groups have to adapt, and not the every day; it will set the bar on the level

emotional stress we usually associate the you need and not more. Unfortunately,

word with)change will come. The more this does not mean that we have to keep

frequent and greater this stress factor is, pushing ourselves without thinking about

the bigger our muscles will become. the consequences. Quite the contrary. Our

Therefore, one thing must be duly noted body is constantly trying to preserve itself

here: Without exercise and by the way of automatic regeneration: if

stimulation, there is no such thing we are always under physical pressure,

as muscle gain. there is a chance that we fall prey to the

Our system preserves, builds and syndrome of overtraining that is usually

maintains muscle mass based on the manifested in tiredness, the weakening of

extent to which we expose ourselves to our immune system, insomnia and other

physical stress. It will not maintain extra forms of illnesses. There is no way around

muscles unless we need it. Without regular it. We must realize that the human body is
always striving for homeostasis. If we
over-train ourselves, then we risk
weakening the basic foundations of our
system.
What is the solution then?
1. Patience
2. Cyclical progressive overexertion
You probably understand the first one, but
when it comes to cyclical progressive
overexertion, we mean that we have to
cheat our own self-regenerative
mechanisms. The only way to develop our
muscle groups is if we exert cyclical
intensive progressive pressure(what I call
CIPP) on them.
In practice: For a period of 4 to 8 weeks,
we gradually increase the pressure, and
when we reach a certain limit to what we
can bear, then for 2 to 5 weeks we decrease
that pressure by 15 to 25 %. Once we have
done that, we start it all over again. Every
cycle can be started with a little bit more
physical intensity than the cycle before
that, thus helping our muscles to adjust.
This will not only help our muscles to
adapt, but it will also enable us to push the
deadline of our body's homeostasis.
(Naturally, self-regulatory processes are
automatic, they are encoded in every living
organism; we can do nothing about them).
Now you can see that bodybuilding
is a sport that requires endless patience
and dedication on your part. This is not
unique to bodybuilders, for it is the
trademark of every sport that you can
think of. Why is it that only a few people
have managed to attain great muscle mass
while the majority of us are only dreaming
about such a result. The reason for that is
because not many people have the
required inner qualities( and I am not
talking about physical features but rather
psychological ones) to shake down the
genetic limits and push harder to attain
the desired look. You have already made
the first step towards a better look by
acquiring this eBook. Push yourself harder
but stay within your boundaries, and you
will be fine.
In the following chapter, we are
going to introduce you to how eating
properly plays an important part in
gaining muscle. If you have not paid
attention until now, it is time to get your
head into the game, because paying
attention to this chapter is what is really
going to determine your success.
 Nutrition - How To Eat Right:
Basics of Nutrition
Many beginners can get quite nervous
when it comes to the tiny details of proper
nutrition for bodybuilders. It does not
matter where you are coming from, what
body type you belong to, or what social or
financial conditions you happen to live in.
Proper nutrition is important for anyone
who seeks to merge into the rewarding
sport of bodybuilding. In the following, I
am going to share some thoughts in an
attempt to introduce you to the basics of
nutrition that everyone must adhere to in
a bodybuilding (bulking or weight loss)
diet.
What are muscles made of?
The majority of our muscles are
made up of water, protein and, in some
small part, glycogen(sugar). A large
portion of the water is bound by glycogen.
Without a proper intake of proteins, there
is no such thing as muscles. Without
proper intake of carbohydrates, there is no
such thing as hydration and energy that
would normally come from glycogen. We
are going to take this issue deeper once we
get to it, but suffice it to say that if we do
not take in enough sustenance, there is no
way our body can develop. This section
will give you a glimpse into the world of
bodybuilding nutrition. Either you are
someone looking for a more healthier way
to eat, or you think you have just had
enough of junk food in your life, I am sure
you will find the following ideas rather
useful and enlightening.
Building muscles requires materials
just as much as building a house requires
the necessary tools prior to the working
process. Let's take an average person of 80
kilograms. This person would have to take
5 grams/kilo of carbs a day with 1,5-2
grams of protein in the company of some
"good" fats. This would mean 1600
calories of carbs and 480-640 calories of
protein every day. This is only the very
basic requirement one must meet in the
initial stage of a bodybuilding diet.

Bodybuilding Food Sources:
The basic sources of protein should
be:
 lean meat( chicken breast, turkey
breast, lean beef, some pork but
only the parts that are made of lean
meat)
 egg whites( the yolk should be
avoided because of its high density
of fat and cholesterol content)
 lean dairy products( cottage cheese,
etc..)
The basic sources of carbs should
be:
 Rice
 Cereals
 pasta (Whole wheat)
 vegetables( broccoli, green peas,
beans, corn, potato, tomato, etc..)
"good" fats (olive oil, oil-seeds,
linseed oil)- try to use these with
caution. Do not over-eat them.
Basic sources of fat:
 Snack on peanuts instead of chips
or candy. About a ½ cup is a good
amount.
 Use olive oil in salad dressings and
when cooking
 When baking, instead of topping
with chocolate or candies, consider
using nuts and seeds instead
 Try making sandwiches with
avocado and tuna instead of higher
fat lunchmeats
 Eat fish at least three times a week
to increase your Omega 3 intake
It is important to portion your daily food
intake to 6 to 8 meals. Why? First of all,
because smaller portions are easier to
consume. Second of all, smaller portions
can be digested a lot easier, thus
improving your overall metabolism. Third
of all, 6 meals a day create a sort of
anabolic environment in which your
blood sugar level has less chance to
fluctuate. This single change can go a long
way in your initial development.
How do I know how much is
enough?
Unfortunately, the best way to
make sure is if you write it down. You have
to take a calorie chart, buy a kitchen scale,
and start jotting down the portions. Is it
something you think troublesome? Do not
worry. After a period of 1 to 2 weeks, you
will have developed a natural habit of
understanding what is enough and what is
too much for one meal. You will know
exactly how much calories, proteins, carbs
and fat you take in with each portion
without measuring it all the time. If you do
not start measuring and portioning your
food every day, you will never know what
causes setbacks in your development.
Without this practice, you will have
virtually no idea or chance to calculate the
amount of supplements you need to
balance your calorie intake for the day.
There is only one ground rule: every
person is different from the one next to
him. We are all unique no matter what
others say. We can show samples as to
how to go about your transformation, but
everyone must experience the limits and
possibilities that bodybuilding frequently
poses. You may have a different taste,
preference or budget that can influence
the plan you are capable of compiling for
yourself.
There is, however, one universal
rule that applies to everyone: track your
progress! Find that food quantity that
you can maintain your weight with. Once
you have done that can you start taking
the first step towards a bulking meal plan:
You have to increase your calorie intake by
500 calories per week, and you have to
keep a close eye on what is happening to
your body during that time. If your weight
is on the increase, then you are doing it
alright. If not, then you have to increase
the amount of calories by another 500 per
week to reach your goal. This experimental
stage will help you find the best possible
and workable bulking meal plan just for
you.
As for losing weight, the same process
applies to this stage as well. The only
difference is that you have to decrease
your calorie intake instead of increasing it.
If you know what the amount of food is
with which you can keep your current
weight, then all you have to do is take 500
less calories per week (500 calories should
be taken from carbs rather than proteins).
Unfortunately, we cannot tell you
how much food to eat, because it is
something you have to experience for
yourself. It all depends on your digestion,
the quality of food you eat, your
metabolism and your daily
activities/occupation (a manual worker
might have to take more than a person
with a desk job) and, of course, your
workout plans.
As you can see, the world of
bodybuilders are not so black and
white, for there are numerous factors to
consider. If you know yourself, then you
know your limits and possibilities as
well. This has never been more true
than now. The road to the
"bodybuilding profession" is a road to
self-recognition and self-esteem that no
other sport can give you. I strongly
recommend you to heed my warnings
and pay attention to yourself first, then
focus on what others can see from the
outside.
 Nutrition - How To Eat Right:
Supplementation
If you got your workout cycles and your
diet straight, and you even take notes of
your eating patterns on a regularly basis,
then you probably have a pretty good idea
about what is missing from the equation
by now. If you are a so-called "bad
eater"(beginners often fall into this
category), then you see that it is really
hard to consume quality food and make
yourself get used to the minimum amount
of calories you must consume every day.
If this is the case, there are so-
called bulking supplements containing
carbohydrates that you will need to assist
regeneration and provide energy for your
workouts. Although, if your calorie intake
is alright, and you know you are unable to
ensure your protein intake for the day
from regular food sources, then protein
supplements can somewhat complement
but NOT substitute your daily food
consumption. Never forget that.
How much? Well, this is why you
need to start a journal. There is no
supplement manufacturer that would not
have labels to help you determine the
quantity you are allowed to take on a day-
to-day basis. So how much you
personally need? Labels will usually let
you know about the Recommended Daily
Intake (RDI %) in percentage somewhere
around the bottom. What I advise you to
do -in case you need to increase protein
consumption- is to use protein
supplements to help keep you on the right
track. These concentrated protein powders
usually provide a great way for you to keep
track of how much calories to consume
beside your solid food intake of complex
proteins, carbs and fats. I never drink
more than 3 or 4 protein shakes a day
because consuming solid food is my
priority, and so it should be yours.
The Basic Supplements are:
1. Carbohydrate Powders:
(Protein content: approximately 5-35%)
This is what we call a bulking supplement
because when we are bulking, our body
needs the extra calories and extra carbs to
facilitate and contribute to muscle growth.
Supplements usually contain simple
sugars (such as glucose or maltodextrin),
and this is why you should tread carefully
with regards to how much you drink of
them. The majority of your daily food
supplies should consist of healthy and
complex sources of carbohydrates.
2. Protein Powders: (Protein
content: approximately 60% and more)
These are neither called cutting nor
bulking supplements, and not even dietary
powders for that matter. Our goals will
not be determined by the sort of
supplements we use but the sort of
eating patterns we have in place
every day. Almost every diet, be it a
bulking or weight loss diet, can be
supplemented by protein powders. The
reason for that is because the human body
can effectively make use of the ingredients
included in these supplements. Protein
extracted from vegetables are a lot less
effective than that of those extracted from
animals. Whey protein is one of the most
biologically valuable animal proteins out
there. Whenever we choose our protein
supplements, it is always beneficial to look
for these kinds. Although, if you are
allergic to soy, milk or eggs, then you must
go ahead and find an alternative protein
source.
Further Supplements:
4. Vitamins & Minerals: Our body
requires certain essential micro-nutrients
that our body cannot reproduce on its
own, and this is why we have to find a way
to input these nutrients on a daily basis.
Given the fact that a bodybuilder's "clean"
food sources are rather limited, and that
his/her body is regularly under immense
pressure(due to frequent workouts, HIIT
or Cardio training, etc..), it is highly
recommended to resupply on these
nutrients as frequently as possible.
Although, do not mistake my advice for a
call-to-action for a good vitamin overdose.
This is not about it. It is about being
mindful of your own body and its needs.
3. Amino Acids: Protein is nothing
more but part of amino acid chains.
Complex Amino acids -to make it as
simple as possible- are protein powders in
tablet form. If so, then why do we still
need it? Well, just one word: convenience.
Whenever we are in a situation where we
cannot just go ahead and take the entire
stockpile of our protein reserves with us, a
couple of these little buggers will definitely
do the trick. There are two amino acids
that should be duly noted here: L-
Glutamin and the three BCAAs
(izoleucin, leucin, valin). Glutamin
facilitates a quicker regeneration after
workout while BCAA -only partially-
trigger protein synthesis and inhibit the
breakdown of muscle cells during
workouts.
5. Creatine: it is now available in a
variety of forms, and it is one of the most
effective and secure ways of building hard
rock muscles( creatine in itself will not
perform miracles, for you will need regular
training and a proper diet for it to work)
6. Everything else: this category
includes all the herbs, extracts, unique
amino acids and the different nutrients
and chemicals in tablet, liquid or powder
forms. The overall effect of these unique
supplements should not be neglected, for
they could significantly influence your
level of performance, development and/or
motivation level. Once again: they will
only do the trick if you combine them with
regular trainings and a proper diet. There
is no such thing as miracle potions that
will grow muscles for you out of the blue.
As long as you do not take the basics
seriously, there is no need for you to even
think about getting your hands on some
serious supplements. There are tons of
products that, among suitable
circumstances, are capable of doing some
real good to your joints, skin or even your
muscles in order to keep you healthy while
you exert extra pressure on your system.
However, if you do not pull your shit
together and understand the basics behind
all this, do not even expect any results
from just taking them.
Further factors to consider:
There are two important factors to talk
about:
1. Proper amount of water
2. Proper amount of rest
Water consumption is important for
everybody, especially for bodybuilders and
those doing some kind of sport. Beside the
fact that you lose a lot of water during your
workouts, water consumption is also
significant for making it easier for the 6 to
8 meals you consume every day to be
safely and effectively expelled from your
body in the form of excrement.
What is the optimal water intake?
Ideally, you would drink a minimum of 2
to 4 liters of clean water a day ( more for
advanced bodybuilders). For beginners,
this number might seem crazy, even
impossible. A great practice that I use is to
take a 1,5l bottle and put it next to me.
Whenever I look at the bottle, I know I
have to drink. In a matter of 1-2 weeks,
you should get to a point where it is no
longer a burden but something that you
enjoy and require doing every day, without
even thinking about it. Higher protein
consumption is essential for muscle
growth, but we must not forget the toll it
takes on our kidneys. Therefore, you must
always drink, drink and drink.
Rest! Nope, bodybuilding does not go
hand in hand with partying, booze,
cigarette or drugs. These are all against
homeostasis that our body so adamantly
strives to work towards. Your body,
however, is usually forced to adapt so
there is that: addiction.
After an intensive workout, your
body, your nervous system and your
metabolism all need time for regeneration.
This is why you should sleep. The reason I
am stressing the importance of this is due
to the beginners who might be reading this
article. A 7 to 8 hours of sleep at
night and a 1 / 1,5 hour of rest
during the day would be ideal for
these regenerative processes.
Also, not many people can handle the
intensive workouts that bodybuilding
entails, so have some rest days
implemented in your workout schedule.
Have more if needed. Try to keep an eye
out for signs of over exercising. You do not
want to do more harm than good, do you?
Regular trainings and continuous
attention paid to your meals are also
mentally stressful. It is important for you
to learn how to charge your batteries up on
a mental level as well. The success of a true
bodybuilder is not made in the gym or in
the kitchen but rather in one's head. Make
the decisions that you think are important
for achieving your goals. Try to fill up your
life with things other than bodybuilding
from time to time, for if you try to force it
too much, you will quickly lose your will
and dedication to this wonderful lifestyle.
 Exercise
How to Choose My Workout Plan?

Beginner's Bulking Workout

In this section, I am going to talk about the
kinds of workout plan you could utilize Let's begin with one important aspect first:
based on your current physical features. a beginner's workout is not about heavy
Having said that, it is important to weights. I know that there is this jolt of
distinguish between a workout plan enthusiasm when beginners first cross the
designed for beginners and a workout plan gates of gyms, which, can be extremely
tailored to the capabilities of useful once used wisely, but if you do not
advanced/more experienced bodybuilders. think it over, you will easily lose that
enthusiasm that brought you to this
wonderful sport in the first place. Read,
Beginners!! Listen!
watch educational videos, ask professional
It is very important to keep in mind that
help from personal trainers; basically, use
beginners should not jump into the cold
any means necessary to FIRST educate
water right away by starting out with a
yourself, and then go about lifting weights.
workout program designed for advanced
Let's be honest: if you know what you are
bodybuilders. You would not only put
doing, you will be a lot more successful -
unnecessary pressure on your joints,
this is exactly the case in all spheres of life.
muscles and veins, but you would also
jeopardize your chance to be much more
I have prepared a Beginner's Bulking plan
effective with a beginner's bulking
for the first 3 month just for you. You can
workout plan. You must gradually prepare
find it on my website here.
your body for the taxing trainings so that
you would one day be able to swim with
REMEMBER! You need time to adjust to
the big guys.
the equipments in the gym. Lighter
weights will allow you to learn the proper
movements and practices. Please try to
avoid unnecessary injuries. I know that
there is a great temptation to jump right
into the heavy weights, but hastening the
progress will not bring short-term results,
trust me. Bodybuilding is about being
humble, patient and determined. If you
have all these, you are on the right path.
Based on your body type, you might need
more than 3 months of this type of
training to slowly get your muscles
accustomed to the heavier weights.
How to choose my workout plan
then?
Once you get to a point where you feel
experienced and confident enough, you
may proceed with an advanced workout
program. What this means is that you
would have to start exerting greater
pressure on your muscles by relying on
high-intensity sets and reps. You have to
start making yourself "comfortable" with
high reps and an increased number of sets
for each muscle group. You would also
have to make sure that you only focus on
1-2 muscle groups at any given day. This is
what we call a split workout routine. The
main idea behind that is to focus on 1-2
muscle groups, perform 3-6 different
exercises with 2-4 reps each.
Remember! Do not exceed the exercises
and reps mentioned above. Even an
Advanced Workout program should not
take longer than 1,5 hour. If it takes longer
for you, then it is likely that you rest too
much in-between sets or do unnecessary
exercises you would not normally need.
Can I work the same muscle twice a
week or it is only allowed just once?
Well, both methods have their own
supporters to back them up. To keep it
fair, I do not recommend exercising the
same muscle group more than twice a
week.
Different muscle groups should only
be trained once a week!
If you are a beast in the gym when it
comes to your workout sessions, I
recommend going for the one-muscle-
group-per-week method. The only way you
are allowed to train the same muscle
group twice a week is if you do not reach
total failure(total exhaustion) in one of
them. The reason for that is because if you
have 2 workouts targeting the same
muscle group twice, then it is 90% sure
you risk over-exercising, which kind of
defeats the purpose of the whole thing.
A lot of people think that training the
same muscle group twice a week poses the
best short-term means of gaining muscle. I
would not go so far as to claim such a
thing. I would rather say that one should
experience the limits and possibilities of
one's body, and only then go from there.
Whether you go with a twice-a-week or
once-a-week routine for each muscle
group, just make sure you pursue your
chosen path correctly and with your head
straight.
How many workouts should I plan
for a week?
Well, it really depends on your available
time, your preferences as well as your level
of experience in the field of bodybuilding.
If you are in the advanced category, 3
times a week is the ideal. You may go up to
a maximum of 5, and in extreme cases 6,
but most of the time the average 4 times
should be sufficient.
If you build your own workout program
carefully, even 5 times a week will not be
so far-fetched. Like I said, the key to the
issues lies in your level of experience, your
willingness to learn from your mistakes,
and your dedication to the task at hand.
Once you have all these three, there is no
such thing as impossible.
One thing to note: the more days you
train, the shorter your session must be.
Your slogan should be: Short, but
intensive. Of course, you might have
heard stories about how Arnold trained
6-7 times a week and how he achieved his
dreams by doing so. But he is Arnold. Are
you sure you have the same genetic
characteristics as he had back then? Are
you sure you have the same background,
motivation and backing he enjoyed? Well,
then make your choice accordingly.
Focus on 3-5 workouts a week, and
you should be fine.
What makes an effective body
building program?
Well, it’s not all about just lifting weights.
A good and efficient body building
program will encompass various parts of
the body as well as good nutrition and
lifestyle habits. What do you need to know
to make a good bodybuilding program?
Actually, you need to know a lot!
First and foremost, you need to pay
attention to what your body is able to do.
Work slowly and work your way up to
lifting the big weights. And yes, lifting
weights is a big part of a good
bodybuilding program, but it’s certainly
not everything. You want to be sure that
you start small and work your way up so
that you don’t risk injury and hamper your
progress.
A good body building program will contain
a variety of exercises meant to work
specific parts of the body at any given
time. Your muscles will grow when
you provide an adequate amount of
resistance that is provided by the
weights that you are asking your
muscles to lift. Don’t overdo it, though.
If you get injured, you will hinder your
progress and not be able to grow in the
ways you want to.
I cannot stress enough: good nutrition
is important in any body building
program. You need to be sure that you are
getting the appropriate nutrients you need
to be sure that your muscles are being
given what they require to grow to new
proportions. That means loading your diet
with lots of protein and lots of
carbohydrates. Fats are important as well
- but be sure they are unsaturated fats
which are actually good for your body in
moderation, of course.
Be sure you schedule some rest days in
your bodybuilding program. Your muscles
need time to heal and grow. The only time
they will get that advantage is when you
are resting. Muscles grow when the body
is in a sedentary state, so be sure that you
get a minimum of eight hours of sleep a
night to help your body building program
work to its full advantage.
You should also choose a variety of
exercises that will focus on specific
muscles. Your bodybuilding program
should work every single muscle in your
body, so choose exercises that will tone
and work every muscle group possible.
A great bodybuilding program will make
your muscles toned and fit. But more than
that, it will make YOU toned and fit. If
you are wanting to sculpt a beautiful body,
pay special attention to the bodybuilding
program you undertake. Then sit back
and watch your dreams become a reality.
How to schedule workouts? allow for maximum recovery time as well
as maximum growth potential. You need
Like I said, an ideal and effective recovery time to allow your muscles to
bodybuilding workout will be four days heal in-between workout sessions. This is
long to begin with. A good idea is to work very important in any bodybuilding
out on Monday, Wednesday, Thursday, program.
and Friday with your rest days on
Wednesday and the weekends. Here is a Keep a log of the exercises you are
good and basic bodybuilding sample performing and note your progress
workout that will focus on each part of the regularly. By doing this, you’ll know
body, but not all at the same time: where you stand as far as your strength
potential, and you can make changes as
* Day 1: Deltoids, Triceps needed to realize your personal goal.
* Day 2: Back, Traps
* Day 3: OFF Bodybuilding workouts vary from person
* Day 4: Legs, Forearms to person, but they all contain basic
* Day 5: Chest, Biceps components that can help all body
* Day 6: OFF builders grow their muscles and tone their
* Day 7: OFF bodies. When putting together your body
building workout, keep your personal
Working out in this way will work each goals in mind, and then go for it!
body group on one day only which will
 Exercise
The 12-Week Muscle Building Workout Program
Few words about the program before
we go jump right into it:
The concept is fairly easy. We have 12 weeks
broken down into 2 phases. First phase will
take 8 weeks while the second phase will be
completed within 4 weeks. The different
workouts rely on basic exercises which means
that almost no workout machines will be
involved. We will keep changing up the reps
in the first phase that will prepare your body
and nervous system for the more taxing
second phase that will focus on fewer and a
fixed amount of reps without changing
anything on the volume. One muscle group
will be trained 3 times a week, but we will
never go as far as failure. It is not important
whether you are on a bulking or weight loss
diet, because this specific 12-week program
can be beneficial in both cases.
Warning! This program is not for beginners.
Before you jump into the program, we cannot
stress enough how this program will not
increase muscle mass on its own. Without
proper nutrition, rest and dedication, all you
will achieve by committing yourself to this
program is exhaustion with nothing to show
for it.
If you truly want to gain muscle in 12-weeks,
you must choose a proper bulking diet to
accompany your endeavors.
First Phase (1-8 weeks)
The way we go about the first phase is by
implementing a 3-days-a-week workout
routine, namely on Monday, Wednesday and
on Friday. We may do some cardio or, if our
aim is to lose weight, some High-Intensity
Interval Training. All these only in-between
our regular training days. The routine will
look like this:
Monday
 Squats: 3x8-12
 Bench Presses: 3x8-12
 Deadlifts: 3x8-12
 Superset: Pull-ups + Dips: 3x8-12
 One-arm dumbbell Rows: 3x8-12
 Dumbbell Shoulder Presses: 3x8-12
 Superset: Standing Bicep Curls +
Skull Crushers: 3x8-12
Wednesday

 Squats: 5x5
 Bench Presses: 5x5
 Deadlifts: 5x5

Friday

 Squats: 5x3-5
 Bench Presses: 5x3-5
 Deadlifts: 3x3-5
 Superset: Pull-ups + Dips: 3x3-5
 One-arm dumbbell Rows: 3x3-5
 Dumbbell Shoulder Presses: 3x3-5
 Superset: Standing Bicep Curls +
Skull Crushers: 3x3-5

I know that this plan might look a little

weird and not so much in way of what you
would consider a beast workout schedule.
Only 3 times a week? Seems like a joke,
but actually, it is more effective than you
can imagine. Basically, all muscle groups
get trained 3 times a week less intensively
and with smaller and heavier weights.

As for muscle building, you cannot reach

your goals by relying on fewer reps with
heavier weights. This kind of training
method is more suitable for improving
your level of strength. It is higher reps
that would be ideal for muscle building. In
this program, you have the chance to get
to know both.
The beauty of this training program is that
unlike regular workouts where you give your
100% every day for 3 days, there is no way
you could work on the same muscle groups
twice. Even if you do, you risk serious
injuries. Having said that, you can see that in
the first phase of the 12-week muscle building
program, you have a chance to do just that by
taking it step by step. Let's just say that the
first phase will prepare your body for the
more taxing workouts in the second phase
where heavier weights will be regular, if not
constant, occurrences.
when you are doing Squats, Bench presses
and Deadlifts. Wow…that looks scary!
Now, enough of the talking. Let's see
the workout schedule:
Monday (1RM should be executed on a 75%
capacity in every rep)
 Squats: 3x8
 Bench Presses: 3x8
 Deadlifts: 3x8
 Superset: Pull-ups + Dips: 3x8
 One-arm dumbbell Rows: 3x8
 Dumbbell Shoulder Presses: 3x8
 Superset: Standing Bicep Curls + Skull
Crushers: 3x8

Tuesday (1RM should be executed on a 75%

Note: If pull-ups are not going that good just
capacity in every rep)
yet, do not be sad. You may substitute them
by doing lat pull-downs. Suggested rest time  Leg Presses: 3x8
 Bench Presses: 3x8
on Monday is 1 minute in-between sets, on  Standing Straight-Bar Military Press:
Wednesday 2-3 minutes, in Friday 4 minutes. 3x8
 Superset: Pull-ups + Dips: 3x8
If you can keep up, then you may decrease  One-arm dumbbell Rows: 3x8
your rest time accordingly.  Superset: Hammer Curls + Close-grip
bench presses: 3x8

Second Phase (9-12 weeks)

Wednesday (1RM should be executed on a
65% capacity in every rep)
This phase is not going to be that funny. You
 Squats: 3x12
will have 5 workout days a week with higher  Bench presses: 3x12
reps and shorter rests in-between sets. You  Deadlifts: 3x12
 Superset: Pull-ups + Dips: 3x12
also have to try doing- at least once a week-  One-arm dumbbell Rows: 3x12
one repetition maximums1 (1RM) especially  Dumbbell Shoulder Presses: 3x12
 Superset: Standing Bicep Curls + Skull
Crushers: 3x12
1
One rep maximum (one repetition maximum or 1RM) in
weight training is the maximum amount of force that can be
generated in one maximal contraction.
Thursday (1RM should be executed on a
65% capacity in every rep)

 Leg Presses: 3x12

 Bench Presses: 3x12
 Standing Straight-Bar Military Press:
3x12
 Superset: Pull-ups + Dips: 3x12
 One-arm dumbbell Rows: 3x12
 Superset: Hammer Curls + Close-grip
bench presses: 3x12

Friday (Execute your 1RM according to

your capabilities)

 Squats: 3x1
 Bench Presses: 3x1
 Deadlifts: 3x1

Well, it is pretty wild, isn't it? Although, by

the time you get to the end of this program,
hopefully, you will have bombarded your
muscles with moderate, medium and heavier
weights combined with higher, fewer and
one-rep maximums that all contribute to
successful muscle building. Once you are
finished with the program, it is highly
recommended to implement a one-week rest
period. During that time, you will have to
decrease your daily carbohydrate intake and
increase protein consumption (2.5 grams/kilo
of bodyweight).
 Cooking for mass
the recipe for gaining muscle mass

You don’t have to be a gourmet chef to cook Tuna or Salmon Patties

nutritional meals that can complement your  1 can tuna or salmon
body building program. Cooking can be a  1 onion
 1 tablespoon of salt
great way to gain control of your eating and  1 teaspoon of pepper
pick what you put into your foods like salt  1 teaspoon of parsley
 1 whole egg
and fat. Meals can be as simple or as
 3 medium potatoes, boiled and
complicated as you like. Here are a few mashed
recipes to get you started.
Mix potatoes, tuna, onions, salt, pepper and
parsley. Shape into patties. Fry in olive oil
Cereal Casserole
until brown and heated on both sides.
 Your favorite cereal
 Skim milk
 Honey Spicy Chicken Ole
 1 cup yogurt  8 ounces chicken breast cut into
chunks
Fill half the bowl with cereal. Add milk until  1 can diced tomatoes or 2 medium
it reaches the top of the cereal. Add yogurt. fresh tomatoes diced
 1 can spicy chili hot beans
Top with more cereal. Add more milk.
 1 medium onion chopped
Drizzle with honey.
Sauté chicken breast and onions in some
olive oil in a frying pan. Stir in tomatoes and
Protein Pancakes
chili beans. Cook uncovered for ten minutes.
 1 cup of Oatmeal
 11 egg whites Sprinkle with low-fat shredded Cheddar
 1 whole egg cheese.
 1 packet of sugar free Jello any flavor

Stir all ingredients together in a mixing bowl.

Drizzle onto hot non-stick fry pan.
Lightning Fast Fajitas
 1 lb. flank steak cut in strips or small
pieces
 1 large green pepper, cut in strips
 1 red pepper, cut in strips
 1 medium yellow onion, cut in strips
 3 cloves pressed garlic
 1 tsp chili powder
 Lemon juice
 Fresh ground pepper to taste
Sauté garlic in a bit of lemon juice for 1
minute in a large wok or skillet. Add beef and
chili powder and cook until beef is cooked
near to the temperature you desire. Add
peppers and onions and cook until the
vegetables are mostly soft, raising the heat for
a short time if you like the vegetables slightly
charred. Spoon into whole wheat tortillas.
Top with salsa or fat-free sour cream if
desired.
onion is tender; about 5 minutes. Add
crushed tomatoes, parsley, oregano, thyme,
salt and pepper. Cook over low for 15
minutes; stirring occasionally. Add browned
chicken, cover and cook on low for 45
minutes. Uncover and cook an additional 15
minutes. Serve. Top on whole wheat pasta or
brown rice if desired.
Pan Broiled Fish
 1 lb. Fish filets
 One 14 oz. Can diced tomatoes w/
basil, garlic & oregano
Arrange fish filets in a single layer in skillet.
Cover with tomatoes and liquid. Cover and
cook over medium heat for 10-20 minutes, or
until the fish easily flakes with a fork. Serve
plain or over brown rice.

Broiled Fish Dijon

Chicken Cacciatore
 6 fish filets
 2 lbs boneless skinless chicken breast
 1 ½ lbs small zucchini, cut lengthwise
 1 28 oz can crushed tomato
into halves
 1 chopped onion
 ½ cup lemon juice
 1 chopped green pepper
 2 tbsp. low-calorie Dijon mustard
 3 pressed garlic cloves
 1 clove garlic, minced or pressed
 ¼ tsp. thyme
 2 tbsp. drained capers
 ¾ tsp. salt
 Paprika to taste
 ½ tsp. oregano
 1 tbsp. parsley Rinse fish and pat dry. In a separate bowl, stir
 Dash of pepper
 Cooking spray together mustard and garlic. Arrange fish and
zucchini in a single layer in a large pan.
Spray pan with cooking spray and heat. Drizzle with lemon juice. Broil on top rack for
Brown chicken and set aside. Add chopped 5 minutes. Turn fish over, spread with
onion, green pepper and garlic. Cook until the
mustard/garlic mixture. Continue to broil for
5 minutes or until zucchini is lightly browned Lemon Pepper Tuna
and fish is cooked. Sprinkle with paprika and  1 can of tuna
capers. Serve. 6 servings  Lemon Pepper Seasoning

Spray a fry pan with no calorie non-stick

Stuffed Chicken Breasts cooking spray. Add tuna and sprinkle with
 1 chopped onion seasoning. Cook tuna to desired doneness.
 1 pkg. frozen spinach, thawed and
Eat plain or on a bed of pasta. This is also
dried
 1 egg lightly beaten good cold.
 8 oz. low fat ricotta cheese
 Salt & pepper to taste
 4 boneless, skinless chicken breasts, Worcestershire Tuna
slice in half and flattened  1 can tuna
 Worcestershire Sauce
Combine the onion, spinach, egg, and cheese  No-Fat or Low-Fat Cheese (optional)
mixture in a bowl. Put a dollop of the mixture
Spray a fry pan with no calorie non-stick
into each chicken breast. Tie the chicken
cooking spray. Add tuna with an amount of
breasts together with butchers twine, or put
Worcestershire Sauce that you like. Cook to
toothpicks through them. Bake at 350
desired texture. Add cheese if you like and let
degrees for 30-35 minutes. Optional:
it melt after turning the burner off. You can
Garnish with lemon slices.
eat this on some whole-wheat bread, plain, or
over some brown rice.
Ground Turkey Breast Sauce
 1 lb. ground turkey or beef
 1 chopped onion Chicken, Rice & Beans
 1 cup chopped portabella mushrooms  Cooked Shredded Chicken Breast
 1 tsp allspice  ½ - 1 cup cooked brown rice
 1 tsp red pepper flakes  ¼ can red beans
 Salt & pepper to taste  2 tbsp. barbeque sauce
 1 jar spaghetti sauce
In large bowl or Tupperware, combine rice,
Brown the meat with the red pepper flakes.
beans, and chicken. Add barbeque sauce and
Add the chopped onion and mushrooms. Put
stir together until well-coated.
the all spice, salt and pepper in. Pour the
spaghetti sauce in. Serve over your favorite
type of noodle.
Egg Salad Sandwich
 3-4 boiled egg whites (may keep 1-2
yolks)
 2 tbsp. low fat mayonnaise
 1 tbsp. yellow mustard
 Ground black pepper
 2 slices 100% whole wheat bread
 Shredded lettuce or spinach leaves
 ½ can tuna (optional for more
protein, or just use more egg whites.
Chop egg whites and add to medium bowl.
Add mayo, mustard, black pepper, and tuna.
Mix well and spread over bread. Top with
lettuce or spinach leaves and second slice of
bread.
Tuna Casserole
 3-4 cups cooked pasta
 1-2 cans tuna (drained)
 ½ cup low fat cottage cheese (drained)
 ¼ cup shredded low fat cheddar
cheese
 2 tbsp. low fat mayo
 Ground black pepper
 ½ cup canned peas (rinsed & drained)
In medium bowl, combine all ingredients and
stir until well-mixed. Microwave for
approximately 1 minute when ready to serve.
Fiery Chicken Deluxe
 8 oz chicken breast
 Tabasco sauce (or other favorite hot
sauce)
 2 tsp cayenne pepper
 2 tsp crushed, dried jalapeno peppers
 2 pinch of salt
 1 tbsp Cajun rub/spices
 1 ½ cups of frozen green beans
 5 oz red potatoes
Combine the hot sauce, cayenne pepper, salt
with chicken in a container and really roll the
chicken breast around in the mix, then let it
sit in the refrigerator for 3 - 10 hours (the
longer, the juicier it will be)
This works best with a Foreman-style grill.
Pre-heat, then slap the chicken on and cook
for 7 ½ minutes
While the chicken is cooking, stab the red
potatoes and cook in the microwave for 4 ½
minutes or until soft in the middle.
Take the potatoes out, and put the green
beans in for 2 - 3 minutes.
Smash the potatoes and sprinkle on a pinch
of salt and the crushed jalapeno peppers.
Sprinkle the other pinch of salt on the green
beans
Grilled Chicken Asparagus Rolls
 1 chicken breast
 2 asparagus sticks
 2 slices of low fat turkey bacon
 1 tsp Dijon mustard
 1 tbsp honey
 Salt and pepper to taste
Once the chicken breast is washed trim the
fat from it. Cut chicken into two to four thin
slices, depending on how thick you would like
your roll to be. Put chicken slices in the
container; add the salt and pepper, mustard
and honey. Let it marinate for 25 minutes.
Give the asparagus a quick wash. Snap off
tough ends of asparagus and remove scales
with vegetable peeler. Place one slice of
turkey bacon on each slice of chicken breast.
Place one asparagus stick on the top and start
rolling it.
Once the roll is ready, use a couple of wooden
picks to secure the turkey bacon - ensure the
picks are placed in such a way the chicken
meat maintains its shape around the roll. You
can grill rolls than for seven minutes on the
electric grill at 375 degrees, or bake them for
25 minutes at 375 degrees.
Three Minute Scallops
 ¼ cup dry white wine
 2 cloves garlic, minced
 1 tsp. Dried parsley
 Juice of ½ lemon
 1 lb. Fresh bay scallops, rinsed and
patted dry.
Heat wine in a medium skillet over medium
heat. Add garlic and sauté 1 minute. Add
parsley and lemon juice. Cover and cook 1
minute. Add scallops and cook 1 minute or
until scallops turn from translucent to
opaque.
Makes 2-3 servings
Garlic Roasted Vegetables
 6 carrots, peeled and quartered
 6 parsnips, peeled and quartered
 6 shallots, peeled and halved
 2 medium onions, peeled and cut into
6-8 wedges
 1 large garlic bulb, broken into cloves
and peeled
 1 tbsp. dried rosemary, or 3 tbsp. fresh,
chopped
 1 tbsp. dried thyme, or 3 tbsp. fresh
 4 tbsp. olive oil
In the Oven: Preheat oven to 400 F.
Combine all the vegetables in roasting pan,
drizzle with oil and stir to coat. Roast for
about 1 hour 20 minutes or until tender. Salt
and pepper to taste.
On the Grill: Turn barbeque to medium.
Combine all the vegetables into a tinfoil bag,
drizzle with olive oil and stir to coat. Roast for
about 30 minutes or until tender. Salt and
pepper to taste.
Great with meat, chicken and fish.
Chicken Salad Roll-ups
 1 lb. boneless, skinless chicken, cooked
 2 tbsp. sunflower seeds
 2 tbsp. dried fruit bits
 1/8 cup celery, diced
  1/3 cup nonfat yogurt
 Fresh Leaf Lettuce
Dice chicken, and place in mixing bowl.
Combine with sunflower seeds, fruit bits,
celery, and yogurt. Spread a little chicken
mixture on lettuce leaf and roll up tightly.
Repeat until mixture is used up.
Serve immediately, or wrap roll-ups in plastic
wrap for later use.
Makes two servings
Fish in Foil
 ½ lb. halibut, cut in two pieces
 1 tomato, chopped
 1 green onion, chopped
 4 small zucchini, julienne
 1 carrot, julienne
 1 cup dry white wine
 1 tsp. each fresh dill and parsley
 Dash of freshly ground pepper
Preheat oven to 400 degrees. Cut two 12 in.
square pieces of foil. Place a piece of fish on
each square of foil. Top each piece of fish with
tomato, green onion, zucchini, and carrot.
Sprinkle each with wine, herbs, and pepper.
Fold foil edges together, sealing with a pleat.
Bake for 15 minutes.
Makes two servings
Muscle Building Shake
 1 cup ice cubes
 ¾ cup egg whites
 ¾ cup vanilla soy milk
 1 cup frozen strawberries
 ½ banana
 ½ cup cranberry juice
Put all ingredients in a blender and blend on
high for 30 seconds. Drink.
Workout Energy Salad
 1 cup lettuce, torn into bite-sized
pieces
 1/3 cup spinach, torn into bite-sized
pieces
 1/3 cucumber, peeled and sliced
 1/3 tomato, sliced
 ¾ cup sprouts
 1/3 cup shredded carrots
 1/3 cup sliced mushrooms
 1/3 avocado, cubed
 1 tbsp raw sunflower seeds
 1 tbsp olive oil
 2 tsp lemon juice
 Dash each of thyme, parsley, basil
In a medium-sized salad bowl, combine
lettuce, spinach, cucumber, tomato, sprouts,
carrots, mushrooms, avocado, and sunflower
seeds.
In a screw-top jar, mix olive oil with lemon
juice and herbs. Shake vigorously, and pour
over salad.
Muscle Density Broccoli Salad Toss all of the ingredients into a blender and
blend until smooth.
 ½ pound cooked steak, cut in strips
 1 cup broccoli, cooked and chopped Nutrition is very important when you are
 1 cup green beans, cooked and cut
 1 stalk celery, sliced trying to build up muscle mass. You don’t
 ½ cup mushrooms, sliced necessarily have to be dieting, but you do
 1 green onion, sliced
have to be conscious about what you are
 ½ tbsp red wine vinegar
 ½ tbsp lemon juice putting into your body so that you can
 ¼ cup nonfat yogurt maximize your workouts.
 ½ tsp mustard
 ¼ tsp ground pepper
 ½ head of lettuce
 ½ tomato, sliced
 Fresh parsley

In large salad bowl, combine steak, broccoli,

green beans, celery, mushrooms, and onion.

In a screw-top jar, combine the vinegar,

lemon juice, yogurt, mustard, and pepper,
and shake until thoroughly mixed for the
salad dressing.

Arrange salad on a bed of lettuce leaves.

Garnish with tomato slices and parsley

Protein Smoothie
 1 cup fat free milk
 1 cup fat free vanilla yogurt
 1/3 cup frozen blueberries
 ¼ cup frozen cherries
 ½ cup Egg Beaters
 1 Banana
 The importance of amino acids
in muscle building
Top 9 Amino Acids You Can Find in common Food Sources
What are amino acids?
It is no secret in bodybuilding circles that
amino acids are extremely important for
muscle development. You might have heard
numerous commercials, seen a lot of
advertisements claiming the many benefits
with an almost irresistible pitch of why you
should buy this product right now. In this
section, I am going to give you some pointers
as to what amino acids are, why they are
important, as well as what are the different
foods and supplements that could give you a
nice boost of those muscle building amino
acids.
The very first thing to know about
amino acids is that they are the basic building
blocks of protein. What this means is that
they are not only responsible for giving you
strength but they are also essential because
they help your muscles repair and rebuild
damaged muscle fibers after a good old-
fashioned beast workout. These are the well-
known benefits of AAs. What the majority of
you do not know is that all your tissues,
enzymes, cells, and even your brain require
essential nutrients and protection that only
amino acid consumption can quell.
Amino acids are made up of varying
amounts of oxygen, nitrogen, hydrogen and
carbon that are all held together by bonds
known as peptides. These are the bonds, or
chains, that make the protein in your body
useful. Proteins are responsible for the
forming of muscles, enzymes, organs,
hormones, skin, hair and even our bones, that
is.
Altogether, there are 23 amino acids, and
all of them have their own benefits and roles
in how they incorporate protein into certain
parts of our bodies.
What are they good for, and why do
you need it?
Another thing that is often kept in the
shadows in both TV commercials and online
flashing banners is its preventive function.
Amino acids are capable of preventing and
even curing certain health conditions ranging
from cold sores as far as memory loss.
The question then is why I would need
to use or implement such a nutrient into my
diet? The only thing that can give you a clear
answer is the many positive benefits it has on
your immune system. The moment you start
eating foods or taking supplements
containing amino acids, you will feel a sort of
exhilaration that no other supplement can
give you. It is one thing to take your vitamins,
but it is another to make sure your energy
level is always on top supported by the most
capable of protein and amino nutrients.
Problems with amino acid intake
There is, however, one small problem with
amino acids. They deteriorate rather quickly.
While our body stores extra starch and
protein as fat for later use, amino acids are
not stored at all, and they cannot really be
replaced. Given the fact that there are 23
amino acids, the majority of which our body
produces, the ones it cannot reproduce are
called essential amino acids. They must come
from constant food supplies accompanied by
some supplements for the best possible
results. Now, let's see the foods you must eat
to gain access to this rich field of essential
amino acids:
Serine
This essential amino acid can be found in
eggs, almonds, gelatin and walnuts. What
they do is improve memory function for
things like names, lists and numbers over 60
years of age for up to 12 years. Isn't that cool?
A couple of eggs, some walnuts or almonds
every day should do the trick.
L-Arginine
L-arginine is known to create muscle tissues,
sperms and relax blood vessels. Recent
scientific research has pointed to L-arginine
being an important factor in reducing high
blood pressure, glaucoma and angina.
Consuming this amino acid will help increase
muscle mass. It can be found in oats, grains,
fish, red meat, peanuts and almonds. If you
want to treat high pressure, angina, or you
just want to increase your overall muscle
mass, it is advised to take between 500-1500
milligrams of L-arginine on a daily basis.
Aspartic acid
Many scientific research has already proven
the long-term effects of aspartic acid when it
comes to cancer patients. What it does is that
it facilitates the reproduction of red blood
cells after a prolonged exposure to radiation.
If you have a friend or family member
suffering from something similar, then you
can advise them to eat a lot of walnuts,
almonds, sunflower seeds, meat and fish.
Unfortunately, it cannot be found as a
supplement, but you can take it as a mineral
called magnesium aspartate.
Carnitine
Carnitine might sound familiar from
somewhere. Yes. It is a strong detoxifier that
speeds up your body's fat-burning processes.
Relevant research has come to the conclusion
that carnitine is an excellent solution for
those who are looking to lose some weight,
but it is also good for reducing cellulite,
which is a condition where toxins are built up
in fat under your skin. You can take it as a
supplement (500-2000 mg is recommended
daily) or just consume enough red meat,
dairy products and yeast. If you are keen on
liver, then you will be glad to know that
carnitine is present in that as well.
Cysteine
Cysteine is a great amino acid when someone
is overdosed on paracetamol because it helps
break down different toxins in the liver.
Cancer patients might also find it useful
during chemotherapy because cysteine
flushes out the excess heavy metals from their
system. Cysteine can be found in wheat flour,
eggs, seeds and oats. It can also be bought as
a supplement. The recommended dose is
around 500 mg divided into three different
portions during the day.
Glutamic acid
The primary function of glutamic acid is to
make folic acid. Folic acid is basically a B
vitamin that has been integral part of many of
our food products up to this day. These
include, but not limited to: cold cereals, flour,
breads, pasta, bakery items, cookies, and
crackers. Foods that are naturally high in folic
acid are leafy vegetables (broccoli, spinach,
lettuce) asparagus, fruits (melons, bananas,
etc.),yeast, beans, meat(beef liver,
kidney),orange or tomato juice.
The folate created by glutamic acid is
used to prevent and treat low blood levels of
folate, anemia, and the inability of the bowel
to digest and absorb nutrients properly.
Having said that, this essential amino acid
alone can make hell of a difference.
L-glutamine
Do you love alcohol? If not, then you are like
me. If you do, there is some good news for
you. L-glutamine can hasten the repair of
alcohol-induced damages to your stomach
linings. It also slows down your cravings for
intoxicating beverages. It can be found in
cabbages, potatoes and barley. It is really
hard to consume enough of it, so if you are
thinking of turning to a supplement, it might
be a good idea. Scientists recommend a
normal dose of 500 milligrams a day.
Glutathione
Glutathione is something people with
Parkinson's, cancer, multiple sclerosis or
arthritis are often short of. Certain studies
have experimented on patients suffering from
Parkinson's by giving them a supplement
filled with Glutathione for a period of 30
days. Their symptoms declined by 42%. This
amino acid can be found in fruits, vegetables,
meat and fish. There are supplements out
there for you to try, but having a diet with
fruits, vegetables and different meats every
day, combined with an antioxidant called
lipoic acid, can boost your levels of
glutathione just fine. No need to take
glutathione as a separate supplement.
Glycine
Those suffering from gout, schizophrenia or
osteoarthritis are probably more than aware
of the positive effects of glycine. Glycine
supplements help break down uric acid in the
kidneys. There are plenty of foods that
contain this essential amino acid: sunflower
seeds, almonds, walnuts, buckwheat
flour…take your pick. An average daily intake
of 3 to 5 grams should suffice. You can pretty
much cover that amount from the foods
outlined above.
But…but, I am a vegan! What now?
It is true. We have mentioned many amino
acids that are derived from red meat and fish.
The majority of vegetarian foods, such as
seeds and beans, contain only portions of the
essential amino acids you must consume
every day. Soy is the only exception to this,
because it is the only food source that is full
of complete protein. The best solution for
you, if you are a vegan, is to combine the
many different non-meat food supplies
mentioned above to form a full
complimentary protein meal plan and reap
the benefits of an essential-amino-acid-rich
diet. Being a vegan also means being aware of
the different amino acid sources to support
protein absorption. If you realize that you
have no access to such foods, consider taking
a few supplements. They are always a great
way to restock on those much needed
essential amino acids.
 All in all, you have probably come to
the same conclusion as me by now: proper
AA intake should be a necessary ingredient of
your daily food intake. Though
supplementation can be a great asset, do not
ever forget that the majority of the protein,
and other nutrients, should always come
from whole and unprocessed foods and
vegetables. Eating meat, eggs, soy, dairy
products, seeds and beans should give you
enough amino acids to get you through the
day and beyond.

Links to the best bodybuilding

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Critical Bench - How A Skinny Kid With

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 Resources
websites and other useful sources of inspiration and knowledge
In today's greatest information age ever,
there are many places you can go to for
answers to almost any question you have
regarding bodybuilding. Seek out the
abundance of information out there and
learn as much as you can. This will make you
a better bodybuilder and a safer one at that!
To begin with, you need to subscribe to a
couple of bodybuilding magazines. Some of
the most popular include:
Flex
This magazine is considered the “bible” of
hardcore body building. They do interviews
with experts in the field and offer up some
amazing advice for both the experienced as
well as novice body builder.
Find them online at www.flexonline.com
Muscle & Fitness
This also is a highly respected magazine in
the body building industry. Each issue refers
a lot to the principles of fitness and body
building. They give some good information
on nutrition, weight training, and many other
topics of interest to body builders.
Find them online at:
www.muscleandfitness.com
Ms. Fitness
Touted as one of the best body building
magazines for women, each month, they give
information about upcoming contests, new
developments in the area of female body
building, and much more!
Find them online at www.msfitness.com
Nothing can really compare to personal
advice and guidance. There are many gyms
and fitness clubs that have local organizations
dedicated to body building where you can get
tips and train with others who share your
passion. Ask around when you are in the
gym, or network with others in social
settings.
The Internet is another invaluable resource
for body building information.
researching this book, this author depended
on several of these websites for information.
Here are a few you should really check out:
www.getbig.com
This is another super website where you can
find tips and tricks about how to maximize
your workout, where to find supplements,
contest schedules and results, as well as
pictures of people who have made amazing
transformations through a body building
program.
www.abcbodybuilding.com
Here you have another amazing site with tons
and tons of information for both the
experienced body builder as well as the
beginner. You will get the most information
by joining their website, but it’s free, and it
will open you up to all sorts of insights into
this great sport.
These are only a few resources you can check
out as you begin your body building quest.
Look around you and find what works for
you. Once you do that, you will find a whole
new world opening up around you!
In addition to the websites listed in the
“Resources” section, the following additional
In
sources/journal/scholarly articles and website
were referenced in researching this book:
1. Paddon-Jones D, Sheffield-Moore M, Zhang XJ,
Volpi E, Wolf SE, Aarsland A, Ferrando AA, Wolfe
RR. Amino acid ingestion improves muscle protein
synthesis in the young and elderly. Am J Physiol
Endocrinol Metab. 2004 Mar;286(3):E321-8.
2. Shock Yourself out of the Comfort Zone Part III.
Researched and Composed by Adam ―Old School‖
Knowlden www.abcbodybuilding.com
3. Duda, J. L. (1988). The relationship between
goal perspectives, persistence and behavioral
intensity among male and female recreational
sport participants. Leisure Sciences, 10,95-106.
4. Duda, J. L. (1989). Goal perspectives,
participation, and persistence in sport.
International Journal of Sport Psychology 20, 42-5
6.
5. Martin, K. A., & Hall, C. R. (1995). Using mental
imagery to enhance intrinsic motivation. Journal
of Sport & Exercise Psychology 17, 54-69.
6. Layne Norton, BS Biochemistry, PhD candidate
Protein: how much and how often? Published:
January 2009 www.abcbodybuilding.com
7. www.bodybuilding.com
 Conclusion
to invest in the time and effort to do so. You
Bodybuilding isn’t for everyone, but we’re don’t have to be satisfied with a body that is
willing to bet that once you start on a workout less than what you want it to be.
program, you’ll realize that it’s the best thing
you’ve ever done for yourself. You’ll look It does take some hard work and a lot of
better, you’ll feel better, and your confidence dedication, but once you start, you’ll find
will soar. yourself wanting to continue more than
wanting to stop. When you are finally able to
Many people start bodybuilding in an attempt look at yourself in the mirror and like what
to lose weight. That’s a great way to start. you see, the end result will be well worth any
But then, they start learning about what their sacrifice you have made along the way.
body is doing during a workout and what it is
capable of when pushed past its limits. Right Get started right away. You don’t have to
at that moment of realization a door is wait any longer. Your dream body is more
opened where there are endless possibilities than a possibility – it’s a reality. So go out
to learn and gain. there and get ripped. There’s no time like
right now!
I remember in my younger years when I
would read comic books and the advertising
sections on their back cover. While I was
always more interested in the sea monkeys,
there also was one that always caught my eye:
the 90 pound weakling who went on to
become a 160-pound muscle bound
specimen.

These results aren’t unheard of and can

actually be achieved by anyone who is willing
Make the most of this eBook. Check out more articles in
different categories on my website

men's health

women's health

Nutrition bodybuilding Basics

and much more…

thank you for your support!

www.bodybuildersupplementz.com
© 2015 Laszlo Szabo. Bodybuilder SupplementZ. All Rights Reserved
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