This is an article from Simplyshredded.com with an 8 week diet and supplementation plan on gaining muscle. I recommend anybody to read and implement these strategies, especially hard gainers, ectomorphs and those hitting a plateau.
http://www.simplyshredded.com/monster-mass-build-the-perfect-beast-with-this-maniacal-nutrition-and-supplement-formula.html
Showing posts with label Supplements. Show all posts
Showing posts with label Supplements. Show all posts
Sunday, 15 April 2012
Wednesday, 15 February 2012
Protein Intake: How much protein should I be getting??
So you are unsure about how much protein you should be getting in every day?
How much protein do I need
The daily recommended dosage for a normal person would be around 1.2g of protein per KG of body weight. But us as bodybuilders, power lifters and athletes are not 'normal'. With all the physical activity we do we start to break our muscles down, and the only way for us to 'rebuild' that muscle is by consuming more protein per day. We need more protein to maintain our nitrogen levels to ensure we stay anabolic (build muscle). If you want to build lean muscle and perform better you are going to have to get around 2.5 - 2.8g of protein per KG of body weight. For example a bodybuilder that weighs 80Kg needs between 200 and 224 grams of protein everyday.
How much protein should I have per meal?
A very important part of your daily protein intake is to ensure that they are evenly spread out through the day. Your body is not able to digest and use all 200 grams of protein in one sitting, and most of it will go to waste. Therefore you need to divide your daily protein between your 6 meals. For example if you aim to consume 200g of protein per day, you need to be getting 33g of protein per meal.
Don't forget your other macros though!!
How much protein do I need
The daily recommended dosage for a normal person would be around 1.2g of protein per KG of body weight. But us as bodybuilders, power lifters and athletes are not 'normal'. With all the physical activity we do we start to break our muscles down, and the only way for us to 'rebuild' that muscle is by consuming more protein per day. We need more protein to maintain our nitrogen levels to ensure we stay anabolic (build muscle). If you want to build lean muscle and perform better you are going to have to get around 2.5 - 2.8g of protein per KG of body weight. For example a bodybuilder that weighs 80Kg needs between 200 and 224 grams of protein everyday.
How much protein should I have per meal?
A very important part of your daily protein intake is to ensure that they are evenly spread out through the day. Your body is not able to digest and use all 200 grams of protein in one sitting, and most of it will go to waste. Therefore you need to divide your daily protein between your 6 meals. For example if you aim to consume 200g of protein per day, you need to be getting 33g of protein per meal.
Don't forget your other macros though!!
Tuesday, 17 January 2012
17/1/2012 Supplements
Supplements have evolved over the years of bodybuilding. There are now literally thousands of different brands and products on the market that have different functions. In this post I will be giving you a short guide on the basic and most popular supplements that are safe and suitable for teens and young adults to be using.
Protein: This is the most important macro in any active persons diet, as this is what feeds your muscles, and helps them repair. Protein is what you find in meats, dairy, legumes and small amounts in grains, but because active people require a high protein diet (especially bodybuilders) it is very easy and convenient to drink a protein shake. It is important to remember that it is only a supplement and by no means a complete meal replacement. You need to get whole foods to keep healthy and perform your best. You should be drinking a whey protein shake right after your gym or exercise session and if needed a second serving before bed.
Creatine: I am not going to go through all the science behind creatine as I will bore most of you, I will just give you the basic information you need. If you want to know more about creatine in detail you can follow this link: http://www.bodybuilding.com/fun/king-creatine-your-expert-guide.html
This supplement has massive potential, but most people have this idea that creatine is unsafe, but in fact a source of creatine is naturally occurring in the body and can be found in red meat. The benefits of creatine include muscle expansion, strength performance and endurance. The recommended dosage for creatine monohydrate is 3-5grams 4 times a day for the first 5 days and there after a maintenance dose of 3-5grams once a day before training. Remember to drink lots of water while taking creatine as your body will retain water and its always good to flush the kidneys.
Nitric Oxide: The main ingredient in pretty much all pre-workout supplements is Arginine. When taken into the body it creates a gas in the body called Nitric Oxide. Nitric Oxide helps increase blood flow which helps transport important nutrients to your muscles during training and gives your muscles a 'pump'. Over time this supplement can help you with strength gains, endurance and increase muscle volume. You should be taking in around 3500mg of Argining 20-30 min before training session or as directed on supplement label.
Caffeine: This is an energy and endurance performance enhancer. It is a stimulant that is found in Coffee beans, Tea, Cocoa and many other sources. Caffeine not only works as a energy stimulant, but it is also a fat burner. Caffeine causes the muscles to use greater amounts of fat as energy than what it would normally. Caffeine also stimulates the brain which can cause mental alertness and focus and helps increase heart rate. You can either drink coffee before your workout or take Caffeine supplements pills.
These supplements should only be consumed by healthy individuals. Before using any products or supplements consult your physician. I will not be held responsible for any injury and/or death caused by supplements.
Protein: This is the most important macro in any active persons diet, as this is what feeds your muscles, and helps them repair. Protein is what you find in meats, dairy, legumes and small amounts in grains, but because active people require a high protein diet (especially bodybuilders) it is very easy and convenient to drink a protein shake. It is important to remember that it is only a supplement and by no means a complete meal replacement. You need to get whole foods to keep healthy and perform your best. You should be drinking a whey protein shake right after your gym or exercise session and if needed a second serving before bed.
 |
| personaltrainersylvanlake.com |
Creatine: I am not going to go through all the science behind creatine as I will bore most of you, I will just give you the basic information you need. If you want to know more about creatine in detail you can follow this link: http://www.bodybuilding.com/fun/king-creatine-your-expert-guide.html
This supplement has massive potential, but most people have this idea that creatine is unsafe, but in fact a source of creatine is naturally occurring in the body and can be found in red meat. The benefits of creatine include muscle expansion, strength performance and endurance. The recommended dosage for creatine monohydrate is 3-5grams 4 times a day for the first 5 days and there after a maintenance dose of 3-5grams once a day before training. Remember to drink lots of water while taking creatine as your body will retain water and its always good to flush the kidneys.
 | |
| howtogetbuff.info |
Nitric Oxide: The main ingredient in pretty much all pre-workout supplements is Arginine. When taken into the body it creates a gas in the body called Nitric Oxide. Nitric Oxide helps increase blood flow which helps transport important nutrients to your muscles during training and gives your muscles a 'pump'. Over time this supplement can help you with strength gains, endurance and increase muscle volume. You should be taking in around 3500mg of Argining 20-30 min before training session or as directed on supplement label.
 |
| anabolicminds.com |
 |
| perfumeshrine.blogspot.com |
These supplements should only be consumed by healthy individuals. Before using any products or supplements consult your physician. I will not be held responsible for any injury and/or death caused by supplements.
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