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Bodybuilding: Diet to gain 10 kg of muscle in 12 weeks

This is a diet plan to improve muscle mass gains and minimize the addition of fat, the diet is an important part of all training, some say it is responsible for 70% of the results in bodybuilding, so if you want to win a few kilos of muscle this is the part that needs more focus, the average calorie intake of the plan is based on an athlete who weighs about 80 Kilos and beginning basic training that must pass through a stage of way to see results in just 12 weeks. Using this mathematical model weight and you get an average of 3,200 calories per day just to maintain muscle mass to increase and then having more muscle will be needed a few hundred extra calories.

The initial phase (MONTH 1: 4 weeks)

is expected at this stage is trained heavy sets of low repetitions (6-8) to increase the maximum strength and size, so at this stage the amount of calories will be increased to about 3,400 calories, which is about 40% protein, 30% carbohydrate and 30% fat.

* As was mentioned in the case of an athlete of 80 kilos will require about 3,200 calories and fat do not increase caloric intake will rise by no more than 200 calories = 3,400 calories / day, and This increase is mainly protein.
* High intake of protein build more muscle while maintain or even decrease body fat, the carboidratos be maintained or reduced for the combination of high protein and healthy fats for uploading the levels of hormones that stimulate muscle growth.
* The majority of carbohydrates should be consumed up to 16:00 hours and immediately after workouts to speed recovery of muscles after heavy training sessions.

Breakfast:

* 6 whole eggs: 510 calories (3g carbs, 42g protein, 36g fat).
* 1 tablespoon of cereal: 130 calories (22g of carbs, 5g protein, 2% fat).
* 1 / 2 avocado: 145 calories (7g carbs, 2g protein, 13g fat).
* Ginkgo biloba may help if the practitioner works in offices where the mind requires a good oxygenation.

Mid Morning:

* 2 doses of Whey Protein: 17


ca * e * 0 calories (2g carbs, 40g protein, 0g fat).
* 250 ml of semi skimmed milk: 220 calories (11g carbs, 8g protein, 3g fat).

Lunch:

* 250 g of sardines: 225 calories (3g of carbs, 14g protein, 5g fat).
* 2 cups of rice: 220 calories (48g d

* RBOS, 4g protein, 1g fat).
beans 1 cup: 110 calories (22g of carbs, 12g protein, 1g fat).
* Do not forget the day multivitamin.

Pre-Workout Meal:

* 1 dose of Whey Protein: 85 calories (1g carbs, 20g protein, 0 g fat).
* 250 ml of semi skimmed milk: 220 calories (11g carbs, 8g protein, 3g fat).
* 50 g of oatmeal: 160 calories (32g carbs, 7g protein, 0g fat). * Add an extra
pre-training for practitioners who will move from intermediate to advanced and already have a muscle mass that wish to expand and define.

Post-Workout Meal:

* 2 doses of Whey Protein: 170 calories (2g carbs, 40g protein, 0g fat).
* Add a food or supplement of up to 260 carbohydrate calories (50g carbs, 8g protein, 4g fat).
* To see the possibility of adding BCAA's, creatine or glutamine.

Dinner:

* 300 g chicken fillet: 480 calories (0g carbs, 52g protein, 10g fat).

DAY TOTAL:

* 3,325 calories (262g of carbs, 274g protein, 84g fat).

Phase 2 (Month 2: Week 5 to Week 8)

At this stage training must be more intense but not so heavy, the series of exercises should be 8 to 12 repetitions, a little more quantity than the first phase will require more energy to muscles for execution of the exercise will take longer.

* more carbohydrate intake will be necessary to supplement and replace the REE in the first phase was increased and strengthened muscles heavier training and eating more protein and fat to solidify this mass developed.
* However it will be noticed that although the clothes are tighter and will not see much difference, and this is because quality takes more muscle, more muscle definition and not appear or seem much, but from this phase will continue to gain muscle, but with quality .
* yet gained muscle definition will be achieved but more muscular form, the protein intake will remain high and decreased fat.

Breakfast:

* 3 eggs: 255 calories (21g protein, 1g carbs, 18g fat).
* 3 egg whites: 50 calories (12g protein, 0g carbs, 0g fat).
* 2 cups of cereal: 260 calories (4g protein, 14g carbs, 4g fat).
* Ginkgo biloba may help if the practitioner works in offices where the mind requires a good oxygenation.

Midmorning:

* 300ml of yogurt: 213 calories (10g protein, 43g carb, 6g fat).
* 1 dose of Whey Protein: 85 calories (20g protein, 1g carbs, 0g fat).
* 1 banana: 120 calories (2g protein, 31g carb, 1g fat).
* Serve with green tea and served with valerian for mental approach

Lunch:

* 200 g of breast Turkey: 440 calories (41g protein, 0g carbs, 15g fat).
* 2 medium potatoes: 120 calories (2g protein, 29g carb, 0g fat).
* 1 slice whole wheat bread: 70 calories (3g protein, 13g carb, 1g fat).
* 1 cup rice: 105 calories (2g protein, 22g carb, 0g fat).
* 1 tablespoon olive oil: 77 calories (0g protein, 0g carbs, 8g fat).
* Do not forget the day multivitamin.

Pre-Workout Meal:

* 1 dose of Whey Protein: 85 calories (20g protein, 1g carbs, 0g fat).
* 1 large apple: 110 calories (0g protein, 30g carbs, 0g fat).
* Add pre-workout supplement to the case of practitioners who will move from intermediate to advanced and already have a muscle mass that wish to expand and define.

Post-Workout Meal:

* 2 doses of Whey Protein: 170 calories (40g protein, 2g carbs, 0g fat).
* 100 g of oatmeal: 320 calories (14g protein, 64g carb, 2g fat).

Dinner:

* 200 g chicken breast: 320 calories (40g protein, 0g carbs, 3g fat).
* 100 g of pasta: 340 calories (11g protein, 74g carb, 0g fat).
* 1 tablespoon olive oil: 72 calories (0g protein, 0g carbs, 8g fat).
gelatin * 1 serving: 81 calories (8g protein, 12g carbs, 0g fat).

Before sleeping:

* Recommended dose of casein.
* Ability to take a sleep-inducing muscular and only for advanced training with heavy loads.
* 2 banana: 240 calories (4g protein, 62g carb, 2g fat).

DAY TOTAL: 3,747 calories

* (297g protein, 409g carb, 67g fat).

Phase 3 (MES 3: Week 9 to Week 12)

In this last phase was due to have gained enough weight and muscle, so the goal now is to maintain muscle gain muscle and look set to appear the best possible aesthetics.

* Now we will reduce the calories to about 3,100.
* To maintain weight, we will reduce the carbs a bit to prevent the continuation of "filling the body," thus losing muscle quality.
* Fats also be reduced, while retaining enough for the natural production of hormones.
* While we maintain carboidratos down enough to be energy workouts and faster recovery of muscles is important to eat enough carbohydrates in the morning and throughout the day (lunch) is included.
* It is also important to eat plenty of carbs before and immediately after workouts to speed recovery of muscles.
* It can reduce the carbs at night to avoid the formation of stocks of body fat.
* will remain high the amount of protein to maintain muscle mass all that was gained in previous phases.

Breakfast:

* 12 egg whites: 140 calories (45g protein, 0g carbs, 0g fat).
* 100 g of oatmeal: 320 calories (14g protein, 64g carb, 0g fat).
* 1 banana: 120 calories (2g protein, 31g carb, 1g fat).

Midmorning:

* 300 ml of yogurt: 213 calories (10g protein, 43g carb, 6g fat).
* 2 doses of Whey Protein: 170 calories (40g protein, 2g carbs, 0g fat).
* 1 banana: 120 calories (2g protein, 31g carb, 1g fat).

Lunch:

* g 250g sardine / fish: 225 calories (14g protein, 3g carbs, 5g fat).
* 3 eggs: 255 calories (21g protein, 1g carbs, 18g fat).
* 2 slices of bread: 140 calories (6g protein, 26g carb, 2g fat).
* 1 medium potato: 112 calories (2g protein, 26g carb, 0g fat).
* 1 cup rice: 105 calories (2g protein, 22g carb, 0g fat).
* Do not forget the day multivitamin.

Pre-Workout Meal:

* 1 dose of Whey Protein: 85 calories (20g protein, 1g carbs, 0g fat). * 1 large apple
: 110 calories (0g protein, 30g carbs, 0g fat).
* Add an additional pre-training For practitioners who will move from intermediate to advanced and already have a muscle mass that wish to expand and define.

Post-Workout Meal:

* 2 doses of Whey Protein: 170 calories (40g protein, 2g carbs, 0g fat).
250ml semi-skimmed milk: 220 calories (8g protein, 11g carbs, 3g fat).
* 1 banana: 120 calories (2g protein, 31g carb, 1g fat).

Dinner:

* 250 g salmon: 468 calories (51g protein, 0g carbs, 27g fat).
* 1 cup rice: 105 calories (2g protein, 22g carb, 0g fat).
* 2 cups of salad: 44 calories (3g protein, 8g carbs, 0g fat).

Before sleeping:

Casein * Recommended dose not consuming the salmon at night, for example replacing a food dinner for less than about 30 g protein protein
* Ability to take a sleep-inducing muscle and only for advanced training with heavy loads.

DAY TOTAL: 3,107 calories

* (304g protein, 355g carb, 57g fat).

Final Thoughts:

* The diet is based on modern methods to athletes worldwide.
* Consume plenty of fluids in high-protein diet to prevent kidney problems (at least 14-16 cups p / day)
* The duration of the diet should be 12 weeks, but observed slow results add 1 week for each phase.
* You can make some changes such as: exchanging one food for another choice but looking at the equivalent in calories, protein, carbs and fat in the food replaced.
* In Phase 1 of the diet there are a lot of fat, cholesterol, but this will be important as we quote to raise the natural production of hormones and other functions of cholesterol, if any problems of cholesterol in the blood should not be concern, since to start doing this diet is recommended to go to the doctor to stabilize the blood levels of vitamin and mineral components as well as perform cardiovascular tests is of paramount importance before entering a training plan.
* Do not worry if you do not have cholesterol problems.
* What is important is to keep the suggested amount of protein, carbohydrates and fats.

Maturesur Bangbros Com

Bodybuilding: interesting ingredients that are added to the fatigue cycles

In this article, we will cite some common ingredients that can be found in creatine supplementation, this is not a complete list, but should include many of the formulations based on the market; Creatine is often sold complex are complemented by "other" ingredients that can help enhance its effects and support the athlete.

waxy maize starch (Waxy Maize)

This is a good starch that really helps get water and creatine in muscle cells that seem to work very well in providing volumizing in line with user accounts.

There are several variants of this starch, but very good for developing the potential of creatine and helps the practitioner to feel "full", which, we must recognize that this is why people love creatine. Still, this is only another source of carbohydrate that is slowly metabolized in muscle glycogen, is nothing revolutionary.

Alpha-lipoic Acid (ALA)

helps increase insulin sensitivity and, together with sugar, helps you take creatine in the cells, is a good ingredient that has a justified place in products containing a lot of sugar.

The 4-hydroxy-isoleucine

This is an ingredient that mimics insulin, which helps to make sugar and creatine in the muscles, as opposed to the ALA, which increases insulin sensitivity, this compound actually works as insulin introducing the sugar into the muscles.


This
Momordica Bitter melon extract is another "copycat" of insulin that helps to introduce more nutrients to muscles, is a bit better than others as it introduces both sugars and amino acids in muscle, the other products only auxiliary transport to the muscle, it can be considered an advantage.

Other imitators of insulin

* D-Pinnitol is another product that mimics the action of insulin, which can increase the loading phase of creatine and act like insulin.
* cinnamon extract has also mimics insulin effects very good, may be a good combination with creatine and sugars.

Peak ATP (TM)

is literally, ATP, the main energy source of the organism.

Adenosine triphosphate is rapidly degraded in the intestines, therefore, little oral ATP, if any, reaches into the bloodstream, said, can help by adding small amounts of adenosine and phosphates.

ATP is loaded by creatine during the cellular process, then, is not a bad idea to take some in combination with creatine, but according to many opinions, the amounts present in sports supplements are not really enough to fully impact but to enter into synergy with other liquids Sera ingredientes.ç



This is one of those products that simply never die, no matter what people try to remove them, the small amounts of creatine are negligible and there is no reason to believe that creatine contained not degrade rapidly in inert ingredients.

IP6 - Inositol
Hexaphospate
IP6 is simply a pseudo-vitamin A - Insitol, with 6 phosphates attached to it.

This is really a very good ingredient that provides additional benefits of creatine phosphate, providing much needed phosphates in conjunction with IP6, which is itself only an ergogenic aid very good, but cost is a little older, it's really amazing when inducing a mixture of greater impact. Amino

- "Leucine Taurine"

This is simply a union of two amino acids that may or may not provide additional benefits compared to simple amino acids, but sometimes the peptides when they are designed properly have a good chance of being better than single amino acids, but are not always powerful when they are incorporated only in small doses by the words "special", but in reality they are not, is more.

Taurine is an amino acid found naturally in the body and in food and promotes muscle development, in addition to functioning as a neurotransportador and leucine.



Dextrose Dextrose instead is just a common sugar, which is very easy to digest being a good source of energy providing a peak of insulin is to introduce "more" of creatine in the body. Maltodextrin



It's just a combination of glucose and maltose, according to many experts, is not a very good source of carbohydrates, maltose after a carbohydrate is virtually unusable until he is metabolized.

There are reports showing that the maltodextrin is a lower GI carbohydrate, which is why it is included in many formulas, unfortunately, is not really much better than sugar to reduce the burden of insulin and is not comparable to replenish carbohydrate sources, but is popular it's an urban legend. Ingredients

complementary

* Malic acid is a formula participant in the Krebs cycle that helps keep the body with energy, the best dilution tricreatine that malate is creatine monohydrate and it minimizes the stomach and digestion problems, also a better biological utilization.
* BCAA's spoke in the recovery physical effort and maximize muscle growth.
* They are also often added arginine and alanine by stimulating the production of anabolic hormones, building muscle mass.
* Magnesium protects the creatine from stomach acid by improving their absorption and is essential to convert creatine phosphate to ATP
* Creatine monohydrate is known for its high purity (99.99%) to avoid undesirable effects on the kidney accumulation of blood creatinine.
* E phosphate-O-Creatinol unlike normal creatine tends to undergo cyclization, which transforms it into creatinine, which is useless for the body, is extremely resistant to this conversion process, this results in a drastic increase in the effectiveness of the product. Creatine creatrona
* includes in its composition a molecule that counteracts the stomach acid pH and therefore get better digestion, and therefore increased absorption.
* Certain formulas are used in the beta alanine to improve the load.
* The Trimethylglycine on occasion be used synergistically to improve aid muscle recovery and regeneration.

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Creatine: Russian culture techniques

was mid 80's, the years of euphoria of Gorbachev's perestroika and glastnost, when the bodybuilding exploded in the Soviet Union. And it exploded. Under the direction of lifters removed, thin children hardest area of \u200b\u200bthe city became men worthy of a notice of Charles Atlas .

The following routine was born in the basement of the tough city of Lyubertsi is unique and very simple as all that impressed. There will be two training sessions, usually three times per week: A Training



Chin: 4xRM
Remo: 1 × 12 + 4 × 8
Military Press: 1 × 12 + 4 × 8
Squats: 1 × 15 + 3 × 12
banking Press: 1 × 12 + 4 × 8
Lateral Raises: 4 × 10
sitting Curl: 1 x 12 + 4 × 8
hanging leg lifts: 4 x 12-15 Workout B



banking Press: 1 × 12 + 4 × 8
Lateral Raises: 4 x 10
Curl granted: 1 × 12 + 4 × 8
Squats: 1 × 15 + 3 × 12
Chin: 4xRM
Remo: 1 × 12 + 4 × 8
Military Press: 1 × 12 + 4 × 8
hanging leg lifts: 4 × 12-15

exercises are nothing special and neither are the loading parameters. If you look at the routine, you will notice that both workouts are composed of identical exercises, sets and repetitions. The only difference is the order.

Explains Soviet veteran bodybuilder progressed enough with this program: "As a rule, you can lift more weight in a year at first, but the middle or end of training. However, if you have already conquered the weight in the past and have no psychological barriers in this regard, you should be able to progress and make those numbers at the end. In the next workout, when you plan to do the same exercise cool, old is too light weight and add more "

progressing or are you fooling yourself?

In a perfect world you could add 2.5 kg to all exercises each workout and become stronger each time. Before you know it, you'd be moving a ton. Nice try. It is a pity, but in this galaxy molding physiological law spoil all the fun in just a few weeks. The law states that a body becomes desensitized and no longer adapt to a training stimulus after a period of time. Your body for granted, "Hey, I was not killed, why bother to adapt?" At this point we have to change their routine.

This is where most people fail. The easiest is to change your workout entirely. New exercises, sets, reps, all new. The day after laces you up in the bones and are happy as a clam. But are you making progress or just fooling yourself?

If the training is totally erratic, and no structure or direction. You have lots of little muscle soreness but build and even less force. If, instead, just change your workout, you crash into a wall and remain so for years. What is required is sufficient to stimulate change in earnings, but not too well trained not lose your focus.

For now, the only sure way to make the cycles is the style builder. You stay more or less the same exercises but once you arrive at your stop, go back to very light weights for the muscles to become a bit out of shape and respond to training again. Stuart McRobert, author of Brawn, aptly called this process "softening." Although it is difficult to handle psychologically, the cycle was the only structure of reliable long-term training.

Not anymore. The "cycle fatigue" Russia is another good technique to build muscle and strength. The routine keeps the structure (the same exercises, sets and repetitions), but changes the routine with a new order of the exercises.

Here is the routine based on the structured according to powerlifting beginning of the cycle of fatigue. He trains twice a week on Mondays and Thursdays for example, rotating the three trainings offered. Finish every workout with abdominal work at low repetitions. You may want to do something light for the beach, and curls on Saturday.



Training * Press A bench: 6 × 4
* Squats: 3 × 4
* Deadlift: 3 × 4



Training B * Squats: 3 × 4
* Press banking: 6 × 4
* Deadlift: 3 × 4

Training C

* Deadlift: 3 × 4
* Squats: 3 × 4
* Press banking: 6 × 4

Here is one more call so you can choose. Rota two training sessions and training three times a week. Training A



* Empty weight: 3 × 3
* Funds ballast: 5 × 5
* Clean and Press: 5 x 5 Chins ballast
*: 5 × 5



Training B * Clean and Press : 5 × 5
* Chin ballast: 5 × 5
* Deadlift: 3 × 3
* Funds ballast: 5 × 5

Follow any of the routines above as you progress, then change to a basic cycle of powerlifting without changing the exercises. If you have a couple of years of training under your belt, forget about the pressure to increase weight in each series that you're "fresh" every workout. Continue with the same numbers for two or three is good for someone experienced.

There is also a specialization in arms as the structure of this routine. Training is on Monday and another on Thursday. Every Tuesday and Friday to perform the infamous squat routine 1 × 20 and 5 of your favorite abdominal exercises. All exercises are done at 3 × 6. Training



* A French Press EZ bar
* Curl Incline Dumbbell Press to
* close grip barbell curl
*



Training B *
Curl bar * Press Closed grip
* Curl Incline Dumbbell
* EZ Bar French Press

In Soviet special forces, successfully applied the principle of cyclic fatigue. In fact, we did a lot of strength training, once tired after running a race or an obstacle. You can also apply these settings to your sport, for example, a fighter can train strength before and after martial arts practice.

To be good at something, it must be practiced specifically. On the other hand, if you keep doing the same in the end you tight. This is the conflict between the laws of the specificity and molding. So effective training must be "equal but different." A puzzle for a Zen master. Resolved.

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After the storm comes the calm. And to me, now, I play a season of calm after days insane. The oldest of the site know my fondness for lighthouses and this morning I stumbled across one that did not know and, moreover, is hotel. It is 12 miles off the Norwegian coast and only accessible by helicopter. What you can see there is far Svinoy lighthouse. The ideal place to unwind and find hours to read.

PS .- Below I leave the beacon on top is fatal.