Build Muscle Fast with Diet Body Building

Great Information for Diet Body Building

Bodybuilding Diet for Ways to Build Muscle Fast | Internet Online ... By Wakelin Smith Ensuring that you give your body the fuel it needs to build muscle is an important part of bodybuilding. Eating to build muscle is just as important as your weight lifting program or other bodybuilding routines. Internet Online Marketing, Business... - http://www.thedailydowner.com/

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Women's Fitness Competition Diet

Women's Fitness Competition Diet

Who says only men are effective leaders in the corporate and sports world? Women have become as competitive as men. The female species can also excel in people management and winning any sports game dominated by men like chess, tennis, basketball and track. If in the olden times only men would normally lift barbells and dumbbells, women can now do the same thing as coherently as men do. Weightlifting and bodybuilding fields are not anymore exclusive for men. Women engage in this type of competition as well. In fact, female bodybuilders and world-class athletes especially those who compete in the Olympic Games follow certain women's fitness competition diet to get them on the go all the time.
Women's fitness competition diet is more restricted than an ordinary career woman who spends 30 minutes on the treadmill, 30 minutes on strength training and 30 minutes on weight machines. It's even more intense than doing 100 crunches every other day or doing three sets of 12-repetition dumbbell lifting. Any athlete does series of workout routines and takes a certain food diet that is high in protein and low in carbohydrates. Amino acids are needed to develop muscles and enhance agility, alertness and vigor in everyone who's up for a long day of competition. Food that is rich in fiber and vitamin C is also part of the daily food intake among athletes. Fiber gets one to be completely full yet feeling light while vitamin C serves as a strong antioxidant. If you have several antioxidants in your system, you are far from getting colds, cough and headaches which may hurdle an athlete from performing excellently in her game.
Daily strength and resistance training is necessary in every woman athlete. Other than that, a highly balanced food diet is to be taken seriously on a daily basis. Lots of water intake is also needed. Energy-giving foods are meat, milk and eggs but they should also be at moderate amount. Calories are necessary to be burnt during the intense training. Junk foods are definitely no-no's if you want your brain and body to function outstandingly. A good diet also means not skipping any meals. Cereals would do for breakfast plus lots of fruits are good sources of vitamins and minerals plus good carbohydrates. Alcohol and coffee are not good to be part of the women's fitness competition diet.
Women may have weaker resistance than men, but it doesn't apply to all. If a woman is highly trained in fitness and she embraces women's fitness competition diet consistently, she may be stronger and firmer than a few of the male individuals. If your body is exposed to workout routines, it gradually increases its tolerance level. If it also takes in good and healthy foods, it will certainly combat sickness and loss of energy.

Gary Pearson is an accomplished niche website developer and author.
To learn more about women's fitness visit Diet and Fitness Today for current articles and discussions.

Bodybuilding Contest Diet

Bodybuilding Contest Diet | Bodybuilding Competition Diet Plan | Precontest Diet, from Ironbodies Bodybuilding

I have tried a variety of different Bodybuilding contest diets out there so I know the key is to experiment and find one that works with your body. However, no matter what plan you choose it is important, whether you are doing a pre contest diet or any diet plan, that you understand your body is going to try and maintain homeostasis (balance). Simply put, if you just lower your calories to lose weight, your body over time will make adjustments to your current caloric intake level. If you are doing a Bodybuilding competition diet or any diet plan and focus solely on the amount of calories you consume, your body will slow down your metabolism to adjust to the current caloric levels.

To get around this problem I recommend that people add a cheat meal, or sometimes a cheat day, to their diet program. However, competition diets are a little more complicated and I do not recommended a traditional cheat meal during a precontest diet. What I do recommend, and use for myself, is a modified cheat day. A modified cheat day is one where instead of eating anything you want you just simply double your carbohydrate intake. I’ll add two of these cheat days to my normal pre contest diet and as I get closer to the show I will reduce the cheat day to only once a week.
Throughout the precontest season I have several different phases to my diet. For the first few weeks I did not add a cheat meal to this diet. It was this diet that I learned the importance of the cheat meal which will be documented in the later phases.

Each competition diet phase will be on its own page with an explanation. We will begin with Phase One below:

Phase One: 16 - 14 weeks out from the competition

Meal One (6:30 AM)

		14 egg whites
		6 TBSP Cream of Wheat
		2 Multivitamins and 2 Multi-minerals

	Meal Two (9:30/10:00 AM)

		2 cans of Tuna (in spring water)
		3/4 cup of rice

	Meal Three (12:00 PM)

		8 oz Chicken breast
		8 oz potato
		2 Multivitamins and 2 Multi-minerals

	Meal Four (3:00 PM)

		8 oz Chicken breast
		3/4 cup of rice

	Meal Five (6:00 PM)

		8 oz Chicken breast
		Salad or green beans (or broccoli)

	Meal Six (8:30/9:00 PM)

		14 egg whites
		2 Multivitamins and 2 Multi-minerals

	Totals:
	Calories:	2584
	Carbs:	223.6
	Protein:	333.2
	Fats:	26.7
	Fat % of Diet:	9.27%

My water intake at this point was one gallon and a pint a day. I would sometimes substitute water with Crystal Light to add a little variety and flavor to the diet. I also used the following condiments on my food:

	Mustard (usually spicy mustard)
	Zero Fat Marinates (Mesquite flavoring, etc...)
	Tabasco Sauce
	Non-Fat Salad Dressing (be careful to not overdue it, they do contain some sugars)
	Spices (Cayenne Pepper, pepper, etc...)

Creating a Healthy Weight Gain Diet for Bodybuilding

Most people go to a gym for weight loss, but you can even gain weight with a proper weight gain diet and exercises for bodybuilding.

Avoid Junk Food

Junk or greasy food does not make a weight gain diet. You can create healthy weight gain diet by choosing food items which contain Omega 3 fatty acids commonly found in salmon, walnuts, flax and tuna.

Include Protein and Carbohydrates

Your weight gain diet will be incomplete without protein and carbohydrates. Protein will be available from poultry products, lean meat, nuts, seeds and legumes. Protein diet body building is important for weight gain and bodybuilding. The intake of protein should be based on your physique. Accepted norm is 3 grams for every kilogram of your body weight.

For carbohydrate intake, you will have to include whole grains, fruits and vegetables in your diet. You should start eating five to six meals a day at equal intervals. The largest meal should be reserved for morning and one after your workout (when body is more receptive and uses lot more nutrients than it generally does).

Use Supplement Drinks

Apart from regular food, you should add supplement drinks and proteins to your weight gain diet during the course of the day. Supplement drinks, available in different flavors, should be taken in addition of some water. To make a healthy weight gain diet more effective, add small quantities of psyllium powder and flax seed oil (which provide omega 3 fatty acids to the body system).

Exercise

The diet will help you gain weight. You will then have to work on building your body. Some exercises like aerobics, weight lifting, cycling and running make your body work harder and help increase your muscle size. If the necessary equipment for these exercises is not available at home, you can join a gym for bodybuilding. Thirty minute exercise is ideal for routine fitness, but if you want to sweat it out for building your body, you should work out 1 to 2 hours every day.

Maintain the Weight

Your real challenge starts after achieving the ideal weight gain. You now have to maintain the weight you have gained. This can be done by monitoring calorie intake. You should avoid too much high calorie food. For bodybuilding, you should eat carbohydrates with low glycemic levels. These include oatmeal, sweet potato and brown rice. Carbohydrates raise your energy level and allow you to put forth extra effort while working out in the gym to develop muscles. Your carbohydrate intake should be about 5 grams for every kilogram of your weight.

Unsaturated Fats

A bodybuilder should also consume 3 tablespoons of fat every day. Fish oil and olive oil have unsaturated fats that are good for the body.

Use the above tips to reap the most benefits of your bodybuilding regime!

Being in Top Form with a Bodybuilding Competition Diet

Bodybuilding competitions are as competitive as the world of beauty queens. When preparing for this you need to use all the best resources that are readily available to you. This then includes taking the bodybuilding diet tips from all sources available. Most bodybuilding competition diets are about using bodybuilding supplements to increase body mass. They often are bit stricter as you want to show off your heavy muscles in the best way possible.
The bodybuilding competitions diets will therefore mainly include things that will make your skin and muscles shine during the competition. This is when you will have to tap into all your reserve will power, as bodybuilding competitions are fierce. The best place to often start when considering your bodybuilding competitions diet is to talk to your trainer.
They can advice on the safest bodybuilding competition diet that will still get results. What you will have to remember is that a bodybuilding competition diet does include doing all the work. There are unfortunately no short cuts if you want to make the grade. The next thing to do in your bodybuilding competition diet is to ensure that you have everything you need. This is the time to go shopping and to get rid of all the things that will likely turn into fat.
No cookies or ice-cream allowed in the bodybuilding competition diet. It is about giving yourself the best edge in the competition possible. Resting temptation is going to hard but the best bodybuilders know this and are willing to work hard at it. What you have to keep in mind is that it wont be too long before you can enjoy your favorite snacks so a bit of deprivation is good.

Knowing Your Friends

Can always be easy to be a bodybuilder if your friends are not part of that cycle. This means that your bodybuilding competition diet could be in jeopardy. So if you know that this could easily be the case then you might have to avoid these people who will make temptation seem ok.
You want to be around people who understand what it is like to prepare for such a competitive competition. It is not that you are changing your friends but just using everything to your advantage.
Some bodybuilding competition diets definitely state that no alcohol is allowed for a certain period. This could mean that you have to limit your nights out and always have to carry a handy bar with you in case you do get peckish.

Diet Bodybuilding for Building Muscle

Good diet body building helps you to gain muscle mass fast and achieve the body of your dreams! Appropriate nutrition is the main component that will decide how successful you are with your bodybuilding goals. Training and proper nutrition are the only successful combination. You will get nowhere without a proper diet. Never associate a diet with starvation but with the food choices that you need to make every day.

As a body builder, you must not starve to be successful; but you must follow some basic rules. You should prefer small and frequent feedings instead of infrequent and large ones. This will increase your metabolism and help you burn fat; your body switches on a catabolic state after three hours of no food. Catabolic state is making you lose muscle and gain fat; your body starts feeding itself and store calories as fat. The solution is to eat six meals a day, spaced out at 2 ½ hour intervals.

Include carbohydrates in every meal, protein and fat as well. The ratio must be 40% carbohydrates, 20% fats and 40% protein. Having a meal that is not balanced will lead your body to store any carbohydrates, for example, into fat. The ratios for each macronutrient must be correct in order for weight loss and build a beautiful body.

The third rule is to cycle calories; bodybuilders should follow two days of lower calories and five days of high calories if they need to increase the muscle mass and five days of lower caloric intake with 2 days of high calories if they need to lose fat. Your diet body building should be customized accordingly in order to support your higher level of physical activity.

You are looking for fat loss and muscle gain; achieving your goal every two weeks you will end up with the right diet. During the first two weeks, you will cut the fat. If you usually fry things, begin broiling and steaming. Substitute high fat meats for lower fat ones; skinless chicken and turkey are the best choice. Lean red meats must substitute the high fat ones. If you like salad dressing with fat content, substitute them for low fat or even non-fat.

During the weeks three and four, eliminate refined sugars from your diet. Sodas contain a large amount of sugar; drink diet sodas. Avoid table sugars, as well as the consumption of any type of sweets. During the weeks five and six, make the water your main beverage; you must start to drink much more water than before; substitute all type of drinks for water. Avoid fruit juices, diet sodas and drink water and drink a glass with every meal.

During weeks seven and eight, the program is even more challenging; you are already really committed, so you can start compute every meal calories number in order to ensure the necessary calories for your body and don't go over the allotted caloric intake.

Bodybuilding Pre Contest Diet

When you see a bodybuilder on the cover of a magazine and that bodybuilder is holding a championship trophy, you would probably wish you could look like that winner all year round.

Well, if you wish this then you may be surprised to discover that the contest winner absolutely does not look like such a way throughout the year. Most the year round after competition bodybuilders look bulky and not as defined. However, the winner's physique will be the result of the pre-contest diet.

The pre-contest diet is intended as a means of shredding the body to a very low percentage of body fat. This way, all the muscular definition of the competitor is visible. When the body is carry too much fat or water, the ability to see muscle definition is difficult and near impossible.

However, when someone wishes to compete on stage bodybuilding, the need for an extreme low percentage in the 4% or lower range is needed. During the off season, the purpose is to bulk up with as much mass as possible adding pounds of muscle.

This means eating an enormous amount of calories will be necessary. Due to the huge amount of muscle mass the bodybuilder is packing on, the calories will mostly all be metabolized by the body. The ammount of body fat gained will need to be burnt off again pre contest thats where the diet comes into play.

That means that the bodybuilder will need to create a calorie deficit. This is where the pre-contest diet comes into play. If the bodybuilder is eating 6,000 calories a day and cuts down to 2,000 calories a day, this will lead to an enormous amount of fat burned off over an 8 week period. How this deficit is achieved can vary.

Some will simply reduce the amount of food they eat without changing much of its content. Then, others will look towards specialty diets such as eating no carbohydrates for weeks.

Ultimately, the pre-contest diet that the bodybuilder opts to employ needs to be one that works specifically for him. But, the key here will always be a reduction in calories since a ripped (contest level) physique would be tough to achieve without it.

It would also be tough to achieve a contest look relying solely on diet alone. The metabolism will slow somewhat due to the reduced calorie intake. As such, it becomes necessary to greatly up one's cardiovascular regimen during the pre-contest phase.

The type of cardio program performed can vary depending upon what the individual performs. But, it will have to be regular sessions of high intensity work. This will burn tons of calories when combined with a proper calorie deficit pre-contest diet.

The ripped look is not an easy one to attain and it takes a lot of work. With the right effort year round and the proper pre contest diet and workout regimen, it may be possible to develop that seemingly elusive contest physique.

If you want to get ripped for a contest or just want to have your muscles look defined and have a 6pack then check out http://www.fast-muscle-mass.com