Finally, you are going to need to eat. This isn’t your standard diet, where you’ll chomp down a few servings of protein and carbohydrates every 3 to 4 hours. This is a highly regimented bodybuilding diet which will force you to consume the proper levels of carbs and proteins every 2 to 2.5 hours, like clockwork. Missing a meal is not an option if you wish to force your body to break free from its current form. Let’s check out the 7 to 8 meals that you’ll be consuming daily.

Pre-breakfast
Initially upon waking in the morning, consume two scoops of whey protein mixed with two cups of cold water. Only then may you shower, shave, and prepare for your day.

Breakfast
Now that you’re ready to face the day, swing through your favorite fast food restaurant and enjoy a double helping of eggs and a single hash brown. Again, this will take minimal time, cost minimal money, and will give you the protein and carbs you need to start facing the day.

Snack
Hello, protein. Two scoops of whey with cold water are your friend again.

Lunch
Two servings of meat stacked upon two servings of carbohydrates should round out your lunch. You know the best sources – beans, pasta, rice for carbs and chicken, beef, fish or turkey for protein.

Snack
It’s that time again – two scoops of your favorite whey protein with two cups of ice cold water. Enjoy!

Dinner
Dinner will match lunch, with an extra serving of protein if you have room for it on your plate and in your stomach!

Snack
Your late night meal should consist of a handful of cold meat. This can be some turkey or other cold cut which will help you sleep. The idea at this point is to enjoy some slightly fat, slow digesting protein source over the night while you sleep, without adding carbs to the mix.

Additionally, you will also want to include a quick whey protein shake immediately following your workout. You will calculate that on training days, this will equate to an 8th mini-meal of the day. However, given the fact that it will be low calorie (two scoops of whey) immediately following your workout before your post-lifting shower, you will have plenty of time to digest the meal before your next meal, 45 to 60 minutes later.

Protein
When you consume the macronutrient protein, your body is given a wealth of amino acids. They are shuttled to your muscle fibers and, assuming you have trained hard, they give these torn and dilapidated fibers the tools they need to grow. When you lack dietary protein, you lack muscle growth and strength gains. You should be consuming protein 5 to 6 times per day, every 3 to 3.5 hours, from quality sources including chicken, beef, eggs, milk, fish, and whey/casein sources.

Fats
Fish oil is the key to building muscle and maintaining clear skin and overall health, when it comes to fats. Keep your dietary fats low, opting for eggs and nuts for your primary sources, along with the fat marbled in the protein sources you consume. Junk from drive thrus or candy wrappers has no place in your daily diet.

Carbohydrates
If you want the energy to train and the tools to grow, you will need to devour some very useful quality carb sources each day. Sweet and white potatoes, yellow and white rice, beans, and plenty of fruits and vegetables should round out your menu to ensure you are giving your digestive system adequate fiber. Enriched white flour products should be kept to a minimum, as should processed sugars.

Supplements
Nitrox-ATP, Mesobolin, and Creatine are among the top supplement sin the world for building new muscle mass and aiding in recovery. You can make good gains without their use. However, the addition of them to your daily regimen will result in your seeing the same gains, only faster, as your recovery ability will improve dramatically.

Multi Vitamins
A great deal of chemistry takes place at the cellular level when it comes to growing your existing muscle base. This isn’t possible when there are vitamin or mineral deficiencies. For this reason, it is always advisable to start each day with a multi-vitamin. Then, later in the day, bump up your antioxidants with vitamins C and E. This will help to combat the free radical influx that comes with the stressors of your daily routine. Finally, use Iron or B vitamins if your need a little bump in the muscle building department.

Water
Finally, an often overlooked aspect that is required for muscle building activity is water consumption. Drink plenty of water before, during and after training, and keep your daily H2O intake between one and two gallons.

Dietary protein contains amino acids, and you know that they are vital for muscle growth. However, you are also aware that since you aren’t using steroids, your body isn’t going to be able to make much use of anything past 450 grams of protein each day. The rest will be urinated away harmlessly, placing your kidneys at a slight disadvantage but nothing from which a healthy person cannot recover. Spiking your fats doesn’t sound like a very good idea either. Aside from the fact that a new fresh sheen of body fat will obscure your muscles and make it tougher to get in shape the next time you diet down, you also have to consider the health effects. You don’t exactly want to be facing a heart attack at age 40 like so many other bodybuilders who have scoffed down 300 grams of fat each day in the name of building new muscle mass.

The key to giving your body adequate fuel for training, recovery and growth will therefore be in carbohydrate manipulation. You’ll need to consume more carbohydrates more often, and they’ll have to be the correct kinds of carbs. But which carbohydrate options for making muscle mass gains are going to be your best choice? Ideally, a diet rich in potatoes, granola, pasta, legumes, rice, yams, and beans will serve a lifter right.

Timing is also an important key to successful carbohydrate feeding. You are probably already consuming protein every three hours as per the standard muscle meal eating plan. And this will be the same. Each protein feeding will be accompanied by a carb feeding. Suppose you average 1.5 to 2 servings of protein (35 to 50 grams at each meal). You will want to average 2.5 to 4 carb servings at each meal as will. This will place your daily carb intake at 60% or more of your total diet – which is a very good thing.

Fiber can also not be overlooked when planning your carbohydrate intake. Too many starchy carb sources will leave you constipated and slow. But they are required for building muscle and fueling workouts. Therefore you should include one fruit or vegetable serving at each meal.

Remember that simply spiking your carbs intake alone won’t build new muscle – it’ll actually lead to a caloric surplus which can make you gain body fat. However, a gradual increase of carb source feedings every three hours, coupled with a high protein diet, plenty of heavy compound lifting, and adequate rest and recovery time will lead you to plenty of new muscle. Now get lifting – and eating!

Sets and their respective repetitions is the major part of this contention. The body at times demands for a greater stress for it to develop muscles effectively. Therefore, a person is forced to increase the number of sets in the routine and probably add some repetitions for the same. By doing this, you not only strain the muscles but you give them a challenge to cope with the harder situations in that, they are prepared for more to come. This is the reason why, you will get in the gym and find out that, the smallest guy in size is the one lifting the heaviest weight. There is no short cut about it, you have to get the muscles used to that kind of contractions and this is what generates more muscle development.

Nutrition is also affected a lot when giving this idea a consideration. You make be used to foods rich in fats and sugars, but when times come, you have to reduce the amount of calories being driven in your body to make sure that the muscles are toned effectively. This is what calls for self responsibility since the meals are more of a group adventure than a single decision. Convincing your friends or the family how you have change your diet will call for a lot of enthusiasm and commitment. On the other hand, you will also have to dig a little deeper in your pocket to get the appropriate body building diet. Junk foods are always cheap and available but foods with less calories and still maintaining a balanced diet are very rare and very expensive. That is why you have to close your eyes and focus on what you want to achieve with the diet even if it is more expensive.

Many people have been used to body building for fitness alone. They therefore have chosen light exercises which use simple machines or free weights. They are therefore comfortable with the less they have in terms of equipments and skills. However, there are times when one wants to engage in body building for competition purposes. This is the time where that extra mile is required. You have to think of how to set up a home gym which will help you be committed to your training. Including a trainer would also be necessary at this point to add more skills in your training and help you perfect it. Therefore it is more sacrifice in terms of time and resources. This is how the prospective body builders have made it and it is good to always keep in mind that, you will never succeed in body building without that extra step.

Carbohydrates are also very important for a bodybuilder because they contain high amounts of calories. A person who is looking to increase his body mass requires to increase his calorie intake. The best carbohydrates are complex carbohydrates since they are able to be absorbed slowly by the body. This therefore means that a person is able to maintain consistent blood sugar levels.

Hard gainers also need to take a little fat in there diet because they are also a very rich source of calories. Your cooking should be done with vegetable fat which are more organic and therefore leads to less clogging in the blood arteries.

3. Avoid aerobics

Any form of aerobic exercise should be left strictly for those people who are more interested in losing weight. And therefore since you’re objective is to gain weight, the only training you need is weight lifting.

This type of binge eating can wreak havoc on the digestive system. The human body was designed to maybe consume 2000 calories per day, as the FDA recommends. The thought of the digestive system consuming 3 to 4 times that can boggle the mind. However, it is a reality, and it’s taking place all over the world as you read this. Eating that many calories can be tough. Breakfast needs to be a big meal. The post-workout meal may be the most important of the day. Finally, the meal before bed is the one meal that seems to lead to the most discussion and debate. How much of what foods should you eat before you head to sleep?

We must remember that the body is essentially entering a period or deprivation, or even starvation, when you head to sleep each night. You doze off and spend 8 to 10 hours without touching a single gram of protein. The muscles begin to see cortisol levels rise, and by the time you wake up, they’re begging for a protein IV tube. To combat this nightly deficit, you want to consume a good amount of steady calories, in both protein and carbohydrate format, before you head to sleep each night. Some people prefer a breakfast late at night, to keep the digestion steady as the hours pass. Oatmeal and eggs would be ideal for this purpose. Others opt for a smaller, more compact meal, such as chicken and rice. Protein sources such as roast beef, steak, and casein protein will stay with you for 6 to 8 hours. Whey will be out of your system in 45 minutes. Choose your foods appropriately based upon your goals.

If you possess a level of discipline greater than the others, you should consider setting your alarm every three hours each evening. It may seem like a pain at first, and may require you to head to sleep earlier than usual so that you are still able to get in your eight hours. After a while, the habit will be second nature, and you’ll be outgrowing your peers in ways you never could have imagined. Placing your items out ahead of time – even a shaker filled with protein and a second alarm clock to ensure you still wake up for work on time – is a quick and easy task that will certainly lead to new mass gains.

Ectomorph

The Ectomorphic body is highly resistant to change. Tall and skinny, with little muscle or body fat, this is the classic “swimmer’s physique”. In terms of training, the ectomorph tends to prefer higher repetition training, in the 10 to 15 range. In order to shock the body intro growth, employ a rep scheme in the 5 to 8 range. This will recruit fast-twitch muscle fibers which are typically ignored by trainers of this body type. Ectomorphs should limit cardio. Small, frequent feedings help the ectomorph maintain enough calories for muscle growth. Ectomorphs don’t need to worry about consuming too much fat – but they often miss out on adequate proteins. Supplements such as creatine and when can help maintain some size, but most Ectomorphs don’t respond all that well to supplements. Most new bodybuilders are Ectomorphs (skinny kids trying to add muscle). As a result of this enthusiasm, overtraining is a worry for those with the Ectomorphic body type.

Mesomorph

This is the classic bodybuilding physique – lean with great muscle shape. Most types of training work for this body type, with seldom-used higher-repetition training (10 to 14 reps) being the most effective from time to time. Mesomorphs gain muscle easily and tend to hold off fat, so a standard bodybuilding diet with moderate cardio (3 sessions of 20 minutes per week) should be more than adequate. Mesomorphs rarely overtrain.

Endomorph

This body type tends to gain fat easily, but muscle slowly. The good news is that once this person diets down, he tends to have a great deal of muscle available that the Ectomorph could only dream off! Training should be higher-repetition range, and cardio should be frequent (4 sessions of 30 minutes per week, even in the off-season!) Endomorphs need to be extremely careful not to consume too many fats or carbs. Overtraining isn’t a worry at all for endomorphs.

Read more about the training and diet protocols employed by the bodybuilders whose body type is most like your own. They have good understandings of the special tips and tricks that help a physique such as theirs grow. Learn from their years of experience!

One good thing with soy protein is that it enables you reduce the volume of the fad diet that you take while at the same time enabling you take only the proteins that the body needs. Soy protein has a very high profile of amino acid. It also has very powerful antioxidants that flush bad cholesterol. When it comes to enhancement of femininity among women, this is the kind of substances that should be taken in high quantities.

A recent study showed that those who consumed soy protein about twice a day for 12 weeks had very drastic changes in levels of estrogen. For the best results, soy protein ought to be taken in large quantities – about 20 grams – before every bodybuilding routine. For the sake of strengthening thigh and calf muscles, much of whey proteins ought to be consumed. On average, about 40 grams are enough after every bodybuilding routine.

Foods that contain soy such as beverages are very good for the body of every bodybuilder. This is because soy is low in fat and it is also free of any cholesterol. Protein has generally been found to contain a lot of satiety compared to other types of foods. One feels full after eating proteins more than he feels after eating other types of foods. It is a perfect tool when it comes to issues of weight management.

Saturated fats are known to increase the risk of a heart attack. There are more than 40 nutritional compounds that are found in Soya beans. All these components perform different functions in the body. Snacks that contain high proteins are also known to contain soy protein as one of the ingredients.

Drink mixes and energy bars are also very rich in proteins. They form a very good component of every bodybuilder’s diet. The isoflavones that are found in soy are also wonderful antioxidants. Another element that bodybuilders might have heard about is Genistein. This element is very helpful for bodybuilders who want to avoid the development of plague in their arteries.

Isoflavones are also crucial in making bones stronger and less brittle according findings of an independent research. There is also evidence that these substances are very important in the fight against cancer. The same drug is also believed to play a very crucial role in the fight against pharmaceutical drugs in the human body. Soy protein is not the only way healthy butts can be nurtured in both female and male bodybuilder. The Brazilian butt lift is slowly becoming a very common procedure in the United States of America.

I can’t remember when I started drinking it every morning, ritually. I was probably about 13 or 14. Now, at 41 years old it is a ritual that can be considered an addiction. This addiction is both psychological and physical. It’s a psychological addiction because upon waking up, it’s my motivation to get out of bed, a guaranteed start to the day. I love the smell, I like to make it – roboticly, while half asleep. If bereft of filters, I can make do with a paper towel. If out of grounds…I freak!

It’s a physical addiction in the sense that the caffeine in coffee is a drug that you, and I, become physically addicted to. I remember the time I spent a few weeks in jail. I still got my morning coffee, but it was decaffeinated, and black…Not the way I prefer my coffee. I happen to like my coffee like I like my women – with long legs and big boobs. But this lack of caffeine caused me to have a pounding headache just a couple of hours after they put me back in my cage. I almost never get a headache, normally.

When it comes to training it seems like sacrifices are always required in some way shape or form. But, here is the really good news regarding this favorite beverage of mine: There are benefits to drinking coffee in the morning. But notice that I said “in the morning”. Late day coffee can cause insomnia, and sleep is important for good health and muscle regeneration. I’m going to list seven reasons why a couple cups of coffee in the morning is a good thing. But before I do, I want to mention that coffee all day long, as in more than 500 mg of caffeine, about five 8 oz. cups per day is an unhealthy excess.

If coffee is to you as it is to me, a psychological addiction, a motivation to get out of bed, a finer point of life that is enjoyed on a daily basis. Go ahead -enjoy!

The less sacrifices of things that bring you pleasure at a time that you are going to train, and by that training bring on the pain that in turn expedites the gain, then there is no need to add any additional discomfort or subtract any pleasures unnecessarily.

In the morning is a time when I like to do my aerobic exercise, my core training, and my flexibility. Because caffeine undoes the effects that sleep induces, that can linger after waking, such as a paralysis of the muscles (so that you don’t act out your dreams), coffee helps get the muscles ready to start reacting again.

Caffeine acts as a appetite suppressant, so for training to loose weight, this can help curb the appetite for the first two meals of the day.

Drinking a cup of coffee in the morning can initiate a bowel movement. So suddenly in fact that I’ve been known to pound on a locked bathroom door while frantically yelling “hurry up in there, I’m crowning!”

These regular BM’s are a good thing. Exercise does a lot to keep a person regular, but evacuating in the morning, before starting core training and flexibility helps to make that activity more comfortable and effective.

Coffee is a diuretic also. It is healthy for the urinary tract to pee often, especially early in the day. Fluids in general are good, so start your daily intake with the best beverage going -coffee.

More carbs

You’re going to be spending several hours per day in very intense training. Lifting weights is tough, but grappling on the floor with another human being is much tougher, and much more demanding upon the body in terms of energy needs. Sweet potatoes, brown rice, and pasta are terrific carb sources for MMA training. White bread and flour products – those which are highly processed – are not. Avoid them!

High Protein

Your muscles will continue to need at least 250 grams of protein per day. The goal of MMA training isn’t to build muscle. However, the muscles of your body do need this precious macronutrient to help with recovery and soreness. At the end of a 2-hour session of practicing punches and takedowns, your arms, legs, and back will ache. Protein helps the muscle groups to recover.

Low fats

The body digests fat very slowly. This isn’t a problem for the bodybuilder who finishes a big chest workout then retires to the couch or the recliner for the evening. However, for the MMA fighter who has to fight that evening, a lunch heavy in beef, butter, and other fats will lead to a feeling of grogginess that will limit effectiveness later. Limit your fats for health purposes, as well as for performance reasons.

Central nervous system and dieting

Any time the human body enters a period of calorie deficit – when calories consumed are less than calories burned – body fat is burned. However, the immune system and central nervous system also take a figurative beating, as adequate calories may not be available for growth and recovery. Limit the amount of time you are on a caloric deficit diet while training heavily.

Supplements

ECA is highly popular with fights of mixed martial arts. Check with your doctor to ensure your heart is ready for it, and use it for additional energy and fat loss. Additionally, whey protein 2 to 3 times per day should be a given for adequate recovery from MMA training.