Category: Fitness

Diet Plan For Those Who Want To Bulk Up

muscle diet plan

photo by teamsmashgame

We see it all the time, people go to the gym to workout because they want to pack on some muscle, and some people do follow a solid routine and make some gains, but after a year has gone by they still look the same.

In other words, they haven’t packed on much more size, they look soft and this can lead to people wondering what did they do wrong, and the chances are that it has something to do with their nutrition.

In order to get bigger, you need to eat a lot of food because you cannot grow without the right amount of fuel, and successful bodybuilders know that you need to eat a lot and you need to eat often.

What Would Arnie Eat

The greatest bodybuilder that has ever competed is Arnold Schwarzenegger, and you should know what he recommend as far as food goes.

What Arnold would mainly focus on was eating whole and natural foods and avoiding foods that have been processed heavily. The former bodybuilder has a book called Total Recall and in that book he recommends what people should do in terms of eating.

In the book, Arnold recommends that you eat 5-6 smaller meals on a daily basis, as well as consume carbs about 30 minutes after you exercise.

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The book also recommends not avoiding saturated fats because they can increase hormone levels. It recommends that you consume more more than 3 eggs per day, as well as recommending that you stay away from sugar because it has empty calories.

When you eat 5-6 smaller meals per day, then you will be providing your body with a steady stream of fuel, and eating carbs after you exercise is something you should do because insulin is released, and too much insulin can work against you if you’re trying to shed some pounds, but it can help you get bigger.

As for the amount of protein you should get, try to go for 30-50 grams per meal, as this means you will be getting 180-300 grams of protein per day, if you eat 5-6 meals per day. There is a recommended threshold of 0.6-1 gram of protein per day, eating meals that contain 30-50 grams per meal and eating 5-6 meals per day should keep you within that recommended range.

Fats and Proteins

Many people believe saturated fats should be off limits, but it’s worth pointing out that there really are no links between the risk of heart disease and increased saturated fat consumption, and you should know that these types of fats are important because it plays a role in the production of testosterone.

Eggs are sometimes avoided by bodybuilders, but they are quite good for you and you should consume them on a regular basis because they contain quite a bit of protein. If you want to gain size and pack on lean muscle, then include eggs in your diet.

Chicken and fish are great protein sources, and they are usually leaner than pork and beef. As for sugar, sugar contains empty calories and you should avoid it regardless of what your fitness goals are.

If you need another source of protein, then turn to shakes, as they are a quick way to get some added protein in your diet. Ideally you should get all your protein from food, but sometimes this isn’t possible and this is why you should consume protein shakes.

Tailor Your Own Diet

Keep in mind that what worked for Arnold may not work for other people, including yourself. People are different and they have different body types, but as you progress in your exercise and diet regime, you will figure out what works and what doesn’t.

Remember, even a great nutrition plan will evolve over a period of time. The reason why is because you will be training for more size, which means you will likely be eating more calories and more protein, which means your nutrition needs will evolve.


What exactly is the Lemonade Diet?

Lemonade diet effectsThe Lemonade Diet is a liquid based diet, often known as “Master Cleanse”. Which means solid food is off the table for the duration of this diet. The idea is to drink homemade lemonade, which is easy to make. A single serving consists of the following: Two tablespoons fresh lemon juice, two tablespoons of organic maple syrup, 1/10 teaspoon of cayenne pepper and ten ounces of water. Drinking at least six servings a day is required, more are acceptable. The duration of the diet can be up to ten days and beginners may want to start with less. This diet is supposed to cleanse the intestinal tract and is a simple variation of the clear liquid diet. It is used to get rid of wastes and deposits within the body.

How does it work?

Any person using this diet will have a daily calorie intake of about 600 calories. Weight loss will occur much sooner, when the body is not receiving enough calories. The cayenne and maple syrup are providing the body with at least some energy, unlike water based fasting diets. Due to the lack of protein and vitamins in this diet the body is forced to feed on itself. To do so it will start burning muscle mass to get the required energy. The human body needs a certain amount of protein, healthy fats, minerals, fiber and carbs to function in full capacity. Therefor it is not advisable to use this diet for a longer period of time. Headaches and dizziness are common symptoms for the first days. Changes in bowl movement are also likely to occur.

When the diet is finished the body will be lower in muscle but higher in fat, which may be counterproductive to most people, who are looking for a diet. A noteworthy side effect of this diet is the slow metabolism caused by the starvation mode. This can cause fatigue, impact the mood and even cause physical sickness. A prolonged usage of this diet can even be dangerous.

What to do before and after the diet

It is a good idea to start eating lightly some time ahead of the diet start. The day before it is recommended to do a vegan diet day to get the body used to the cleanse. Consulting a doctor before going on this diet is a good idea too.

After finishing the diet it is very important to ease back into a regular diet. Several glasses of orange juice on day 1 and 2 after the diet are ideal. On the third day a light vegetarian died will help getting used to eating again.


If you are looking for a way to cleanse your body, this diet is certainly a good idea. Unlike fasting that just include drinking water the lemonade recipe provides at least some calories. But if you are looking for a long term weight loss, you will have to look for something else. The Lemonade diet is supposed to be used short term. Much of the weight loss occurring will be muscle mass and not fat, that most people are trying to get rid of.


Is Garcinia Cambogia The Ultimate Weight Loss Supplement? The Truth Will Shock You

The pumpkin-shaped fruit; garcinia cambogia started to make its way to the trending list of weight loss supplements, and for some reasons, people still question its capability. Probably because of the fact that there are numerous products in the market that may sound promising, but at the end of the day, won’t be able to deliver the results everyone is hoping for. Is garcinia cambogia part of the hype, or hope?

A large percentage of people wanted to lose weight, but for some reasons, not everyone gets to achieve their weight loss goal. Regardless of how much exercise they do and no matter what type of diet they go with, it seems like losing weight is the last thing that they’ll ever have to experience.

When sobre la garcinia cambogia has been introduced to the market, people have been hoping that this is the solution that they’re praying for – or is it just another hype that will disappoint everyone? It’ time to find out.

GC contains HCA, or hydroxy citric acid, which has been termed as the miracle weight loss for more than two decades. For some reasons, this miracle acid has been burning fats faster than any other supplement on the market. It targets unused energy reserves, breaks them into energy, giving people that extra strength to workout or even perform some of their duties without getting fatigued easily.

diet_and_exerciseAside from the fact that it burns fat, garcinia cambogia has also been known to provide a number of great benefits to one’s body. Other than helping people get more energy for the day, it also helps you flush away those toxins, which seem to be the main culprit for weight gain. Once these toxins have been eliminated from the body, fat burning seemed to be faster, you’ll feel better and overall, you’ll even have a healthier skin.

While all of these claims sound promising, the question is, are any of these true? The answer is, it depends on. While it’s true that garcinia cambogia is an ingredient for the most effective weight loss supplements, it depends on which manufacturer. It always best that you read reviews, check the percentage of garcinia cambogia and HCA – the higher it is, the better the results will be. You’ll easily separate those real weight loss supplements from those which are trying just to join the hype.

Yes, there’s hope – Garcinia cambogia can finally help you reach your weight loss goals, for real.


How to Build Muscle If You Have Thin Body Shape

man with good body

Masculine appearance is what most men want to have. However, it will be easier to have masculine appearance if you have proportional body shape. Most men said that people who have thin body shape would be more difficult to build their body muscle.

So, is it true that no men who have thin body shape will be able to have masculine appearance? Is it true that even as hard as they tried, they will not have great body appearance?

Well, it is not true at all. Even you are having thin body shape; you are still able to build muscle on your body. However, for thin men, you will need to build your muscle with different ways.

What you need to do if you want to have masculine appearance but you are having thin body shape? If you want to know about how to build muscle for people who have thin body shape, you can find out about that information on this article.

5 Things That You Need to Do For Building Muscle

Actually, you are still able to build muscle even you are having thin body shape. Here are 5 important things that you should do if you really want to have masculine appearance:

You need to do weight lifting exercise

Weight lifting exercise is the fastest exercise that can help building muscle inside of your body. That is why, if you want to build your muscle, you need to do this exercise properly and frequently.

If you do it with correct way and frequently, we guarantee that you will have some improvement on your muscle building even you have thin body shape.

You need to do cardio exercise

Beside of doing weight lifting exercise, it is also important for you to do cardio exercise like running and jogging. Cardio exercise is not only good to do by people who have overweight condition, it is also good as the basic exercise if you want to build massive muscle inside of your body.

You need to consume enough protein

If you have thin body shape, then make sure to consume enough protein. Protein is important substance that you need to fulfill for improving your muscle. You will not have huge muscle improvement if you do not fulfill the protein that your body need.

Beside of that, if you have thin body shape, then it is crucial to consume many foods that consist of protein. It is because you do not have enough protein inside of your body.

Consume enough multivitamin

Many people forget about consuming enough multivitamin when they start building their muscle. That is why; they often feel tired after doing exercise and some of them do not get huge improvement on their muscle.

If you have thin body shape, make sure to consume enough multivitamin for improving your body immunity and improving your muscle improvement. You can choose many kind of best male multivitamin, which will surely able to support your needs when building your muscle.

Consume great supplement

If you think that you cannot fulfill what your body need when building your muscle, then it is wise to start consuming proper supplement. Consuming supplement is not dangerous at all, if you choose high quality supplement brand and know about how to consume it properly.


The Many Benefits of Using Natural Herbal Medicine

natural medicineFor сеnturіеѕ mаnу doctors аnd ѕhаmаnѕ have uѕеd natural hеrbаl mеdісіnе as the way іn which tо deal wіth оur mеdісаl рrоblеmѕ. Thіѕ is because long bеfоrе comical medicine еxіѕtеd, аll thаt wе had wеrе hеrbѕ and nature аnd уеt, ѕоmеhоw, we fоund a wау tо hеаl ourselves. The problem with a lоt оf thе mоdеrn drugѕ available tоdау іѕ thе fасt that your bоdу асtuаllу takes оn more ѕtrаіn when іt processes them. This іѕ duе tо the fасt thаt they аrе mаdе uр оf dаngеrоuѕ mаtеrіаlѕ that are not thаt good fоr уоur dеlісаtе іntеrnаl ѕуѕtеm. There hаѕ bееn a hugе rеvіvаl оvеr thе уеаrѕ соnсеrnіng the fact thаt wе саn асtuаllу uѕе natural medicine to help our bodies оnсе again, соnѕіdеrіng thе fасt thаt modern mеdісіnе іѕ doing ѕо much dаmаgе to uѕ.

Whу уоu ѕhоuld bе сhооѕіng nаturаl mеdісіnе

Sіdе еffесtѕ. Evеrуоnе іn thе mеdісаl wоrld will аrguе that their medicine іѕ bеttеr bесаuѕе іt іѕ stronger. Thіѕ is thе саѕе, but the рrоblеm with that strength іѕ that it іѕ оftеn wау too muсh for уоur body tо hаndlе аnd thаt іѕ whу thеrе are a rаngе оf nеgаtіvе side еffесtѕ thаt аrе аѕѕосіаtеd wіth tаkіng сеrtаіn drugs. Fоr іnѕtаnсе, іt hаѕ bееn found thаt hеrbѕ lіkе St Jоhnѕ Wart саn trеаt mіld dерrеѕѕіоn and ginger саn treat іnflаmmаtіоn. Bоth of these hеrbѕ dо their jоbѕ реrfесtlу wіthоut making your bоdу dереndеnt оn them аnd wіthоut gіvіng уоu horrible ѕіdе еffесtѕ, ѕuсh as anxiety, or decreased аbіlіtу to take саrе оf сеrtаіn раіnѕ.

Hеаlth benefits. If уоu аrе uѕіng a hеrbаl rеmеdу lіkе whеаtgrаѕѕ аnd сіlаntrо tо сlеаnѕе уоur blооd оf hеаvу mеtаlѕ, уоu will аlѕо be receiving оthеr health bеnеfіtѕ at thе ѕаmе tіmе. Thе grеаt thіng аbоut herbal mеdісіnеѕ is thе fact thаt thеу саn wоrk on solving multірlе іѕѕuеѕ at once, unlike wеѕtеrn mеdісіnе thаt dоеѕ оnе job, while the еxсеѕѕ sits in your system gіvіng you ѕіdе еffесtѕ.

Aссurаtе trеаtmеnt. The hеrbѕ thаt аrе аrоund now fоr trеаtіng vаrіоuѕ illnesses hаvе uѕuаllу been аrоund for сеnturіеѕ, so there аrе lоtѕ оf саѕе ѕtudіеѕ to draw frоm if уоu wаnt a reference fоr thе ѕаfеtу оr efficacy оf thе herb.
Whеnеvеr you аrе dеаlіng with a health problem, rаthеr lеt a professional dіаgnоѕе уоu. The аrt оf self-diagnosis can bе trісkу, ѕо rather gо tо a hоmеораthic doctor аnd lеt thеm dіаgnоѕе аnd trеаt уоu thе rіght way. In thіѕ wау, you will gеt a соurѕе оf mеdісіnе that wіll hеlр you wіth аnу іѕѕuеѕ that уоu аrе dealing wіth. Yоu might even bе prescribed ѕоmе western drugs as well аѕ hеrbѕ – іntеgrаtеd medicine has рrоvеn tо bе very еffесtіvе thuѕ fаr.


The Bowflex PR1000 – Could This Be The Gym Of All Gyms?

bowflex pr1000The Bowflex pr1000 is one of the most durable machines that can fit in a home. Providing a little over 30 different exercises, it saves many unwanted trips and membership to a professional facility. The revolutionary use of power rods over the classic weights, offers a well deserved air of superiority to the all in one machine, and makes it easy to use by newcomers.

Most buyers and users are first excited about the size. At only 84L x 38W x 81H inches, the Bowflex pr1000 is one of the most compact machines money can buy, and it’s clearly been designed for home gym users. While it only sustains 210 pounds of resistance in exercises, it is more than enough for any casual practitioner. This product was never aimed at professional bodybuilders, although it has an insane durability, developed after constant sheeting and testing, and can in theory raise the weight resistance. This is however not recommended.

The biggest downside to the Bowflex pr1000 is that it came out without a proper guide for executing its exercise palette. Most users complain that it takes a while to figure out every routine that can be done. While the lack of instructional videos are a bit disappointing for some, others say that this issue pales in comparison to the machines overall versatility.

For the casual user, the multitude of exercises will offer a great introduction to the art of bodybuilding or general fitness. Bench presses, crunches, extensions and rows are just a few things with many variations that can be done with revolutionary power rod technology. The fact that it’s still being used in certain households since 2008 is a clear testament to how flexible, durable and effective the pr1000 is. At least 90% of buyers have seen improvements after regular workout sessions and have continued to use the machine to keep fit. The fact that it can easily fit in a room no matter the size, is a great space saver too.

The setup part is easy for anyone. Bowflex pr1000 was designed to be assembled fast and without putting a physical strain on the user. With the machine available with many retail stores, including major ones, the only thing left to consider is the extra weight shipping costs. Purchasing such a machine can still be a good investment even if newer models have appeared. It’s variety of exercises is still more than enough for any casual weight lifters or fitness enthusiasts. The greatest thing about new models being launched is that the price of Bowflex pr1000 will only get better.


Bowflex SelectTech 552 – The Ultimate Adjustable Dumbbell Set

Bowflex SelectTech 552 Pair

Are you thinking of buying a high quality adjustable dumbbell set? If so, you should seriously consider purchasing the Bowflex SelectTech 552 dumbbell set. In this guide, you’re going to learn why this is one of best weights sets currently on the market – so let’s take a look.

Easily Adjustable Incremental Weight

If you’ve ever owned a ‘conventional’ dumbbell set, then you know how frustrating and time consuming it can be when you need to switch between different weights for different exercises. This is where the the benefits of the SelectTech 552’s really shine through.

How Heavy Are They?

With each dumbbell being able to variably adjust between 5 and 52.5 pounds, it’s never been simpler or easier to pick the right weight for the job.

The subtle increments make it very easy to add just a ‘tiny’ amount of weight each time. This allows you to follow the key bodybuilding principle of progressive overload, which states that the optimal way to build new muscle is to incrementally add weight to your lifts over time.

What’s more, the adjustment feature is very easy to use. You simply make the adjustment, and you can easily see the new weight setting with the clear to read dial.

Video Review Of The Bowflex SelectTech 552 Dumbbells

Watch on YouTube

Read A Full Review Of The Bowflex SelectTech 552 Adjustable Dumbbell Set


Again, if you’ve ever owned a standard, traditional dumbbell set, you already know how much space it can take up. You practically have to convert your spare room or garage into a gym, just to account for the space your dumbbell set takes up. You can imagine how much space an entire 15 + dumbbell rack is going to take up in your room.


Bowflex Dumbbell Workout


However, having all of your weights contained in one ‘space’ saves you an incredible amount of room, and with a few simple rotations, it’s possible to dramatically vary the amount of weight you’re about to lift.

This means you could even use these dumbbells in the comfort of your own lounge, without having to set up an entire home gym if you don’t feel like it. My friend, who rents Bouncy Castles in Ballyclare, loves using his 552’s in the garage.

High Quality And Robust Construction

There’s nothing worse than investing your hard earned cash on a flimsy dumbbell set, so thankfully that’s nothing to worry about if you’re purchasing the Bowflex 552 SelectTech set.

The high quality construction and well designed mechanism means you’re never going to have any issues with sturdiness. In fact, don’t be surprised if they still look like new even when you’ve been using them for years.


Bowflex SelectTech Dumbbell Stand