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Thanks
to all who took part in my last poll!!! It looks like
Creatine products have the best adds because they never worked for
me!
JoeBodybuilding™
does not advocate the use of steroids,
however, we do recognize that they are a HUGE part of
the bodybuilding community. I feel that it is a
personal decision and should be an educated one.
For more info
on steroids Click Here.
Learn about Vitamins
and Minerals, the building blocks of
life!
Get Big Diet
There are 4 main criteria to maintaining a healthy
"GET BIG" diet.
1) Sufficient amount of high-quality protein: I am sure you know this is the most important factor in building muscle. Muscle growth also leads to an overall higher metabolism, which in turn burns fat!!
The best way to get high-quality protein is through meat, fish, poultry, and milk products. I'd recommend
a pretty high protein diet. Between 1.5-2.0 grams/lb. of
bodyweight per
day. Protein shakes are a good help for this high amount but
don't rely on them! (eg. if
you weigh 200lbs. then consume between 250g-400g of protein)
2) Sufficient amount of complex carbohydrates: For energy and metabolism. Good ones are oats, rice, whole wheat bread, noodles, etc... eat between
2-2.5 grams/lb. of bodyweight per day of these.
3) Be sure you are eating enough calories: A calorie intake in
the range of 5000 calories is needed if you are interested in
getting BIG. Ever heard the saying "Eat big...
Get big" Of course eating big isn't the only thing that
will get you big. You have to eat high-quality food and
spend the time in the gym. You can't get something for
nothing.
4) Eat according to the clock: This is probably the most
important
because of the amount of discipline it takes. You should eat
6-7 meals a day. They should be medium sized meals and obviously contain high-quality food (not McDonalds
hehehe). Eat according to your workout as well. Always workout on an empty stomach and eat within 30 minutes after your workout. This is when the body needs the energy (food) the most and when it will be best utilized.
Keyword:
EAT!!!
You have to... or the other guy will always be bigger.
Possible Supplements:
Protein shakes- meal replacements
Ribose- for energy and recuperation
Creatine
Glutamine
Vitamins / Minerals
More Advanced Supplements
may include Testosterone boosters or Anabolic Stacks.
Cut Up Diet
The same criteria remain for the "CUT
UP" diet. Only much smaller servings. 1)
Protein: Eat between .7-1.0 Grams/lb. of bodyweight per day. (eg.
if you weigh 200lbs. then consume between 140g-200g of protein)
2) Carbohydrates: For energy and metabolism. Good ones are oats, rice, whole wheat bread, noodles, etc... eat between
1-1.5 grams/lb. of bodyweight per day.
3) Be sure you are calorie deficient: A calorie intake in the
range of 1500-200 calories is needed if you are interested in
getting CUT. Calorie deficient means you are putting out
more energy than you are taking in. The most effective way
is to continue your workouts as planed and add about 30-40 minutes
of cardio or aerobic training.
4) Eat according to the clock: This is the most important part of
the cutting phase as well. Your goal should be to maintain a
high metabolism so that you are "burning" fat even when
you are resting. If you eat 6-7 small meals throughout the
day, you body will become accustomed to that schedule and will
store less fat. If you think it is best to starve yourself
and just east one big or even two medium sized meals...
think again. Your body will become accustomed to that as
well and store more fat for when you are not eating.
Keyword:
DISCIPLINE!!!
You have to have it... or the other guy will always
look better.
Key Supplements:
ECA (ephedrine/caffeine/aspirin) ECA stacks are
the favorite of most bodybuilders. They can be dangerous
though, use with caution!
Non-Stimulant Fat Burners
Creatine
Protein based MRP's
Learn
about Vitamins and Minerals,
the building blocks of life!
What would you like to
see? Contact me through the
Contact form. |
