What’s the Right Age to Start Taking Protein Shakes?

Protein shakes can actually be used by anybody at any age as a method of supplementing protein in the diet.  Protein isn’t just essential for bodybuilding.  It’s also essential for many key stages in human development including toddlers, young children and teenagers.  In fact, many parents use protein shakes to ensure their children get the right amount of protein especially if they have allergies or are particularly fussy eaters.

The amount of protein you should consume on a daily basis varies and will depend on age, metabolism, and activity levels.  Protein is essential for the human body throughout life, but especially when growing and when following a bodybuilding regime.  Imagine it this way – when you are young, your body needs protein to grow to its natural size.  You then need to take on a balanced diet containing the right amount of protein to sustain your adult body.  When you switch to a bodybuilding regime you are effectively growing your body again and that means you’re going to need a boost in protein from food or protein shakes for your muscles to keep up.

It’s important to recognise that not all protein powders are the same.  Many can be harmful to the health especially when consumed in excessive doses.  According to the American College of Sports Medicine, teens and younger children can be more susceptible to toxicity when taking protein powder shakes and this can cause major health problems.  Any teenager following a bodybuilding regime should consult his or her doctor before embarking on a protein shake programme.  This will ensure the right dose is administered and that the right products are used.

Whilst protein is essential for human bodily function and growth, it’s important not to overdo things.  Too much protein, taken as food or protein shakes, can have adverse effects that could lead to serious health conditions.  When you take on too much of anything, the body needs to deal with the excess.  Excess protein usually ends up passing through the liver and kidneys and this can put real strain on these organs causing problems such as kidney stones, chronic kidney disease, and cirrhosis of the liver.  You will also be taking on too many calories, carbs and fats when you take on too much protein powder.

Protein powder shakes are in the main safe and totally legal for anybody to take as long as the guidelines are followed and the right dose adhered to.  Sensible consumption and training is key to ensuring the best results.  Many teenagers are still growing and therefore may not experience the results they expect until they have reached true adulthood and it’s also important to speak to a doctor before embarking on any protein powder regime.

 

The right amount of protein when building muscle

It’s true that most people take in just the right amount of protein with a balanced diet, but we’retalking pretty sedentary people here! If you’re hitting the gym every day you’re going to need a substantial boost in protein to get your muscles where you want them to be, to provide fuel duringand post-workout and to aid repair of your muscles during rest periods.

But how much protein do you need in your shaker bottles and how do you get it? Of course,dieticians will tell you that the only way to get protein into your body is through whole foods, but forthe serious bodybuilder, that’s just not possible. Bodybuilders need their protein in a moreconcentrated, convenient and quickly absorbed format and the only effective formula is a protein supplement.

To get big you have to eat big and this is something you will hear all the time in bodybuilding circles.And the bigger you get, the more fuel you are going to need to maintain muscle strength and powerand to keep your body energised for tougher workouts. The error many bodybuilders make is continuing to push their bodies without raising their calorie or protein intake. What’s the point inkilling yourself in the gym each day if you’re only going to put on 3lbs of muscle in a year? It all comes down to what you want to achieve.

Those simply wanting to keep in good shape andkeep muscle tone will find the right level of protein for them and stick with it. That’s fine, but for those wanting to hang out with the big boys and achieve huge muscles, the protein is the key. You’ll see many people in the gym each day training religiously, but few will achieve huge muscle gains.

This distinct lack in muscle growth is probably attributed to a poor diet and one that is lackingin protein especially. If you want your time in the gym to give you the best results you shouldincrease your protein intake by around 2gXbody weight. So, if your current weight is 200lbs and youwant to push yourself to 220lbs, you need to be eating around 450g of protein each day.

The best way to achieve this level of protein intake is through a 50/50 split of whole foods and protein supplements. Shakes are an important component of any bodybuilder’s diet as they are nutritious, convenient, absorbed quickly and above all else they deliver results. There are many different shakes on the market today and it’s worth trying out a few before you find the one that’s right for you.

 

Why quality protein shakes are essential for building muscle

Bodybuilders and dieters have been using protein shakes for years, but over that time, how has the protein shake evolved and are these changes for the better?  With so many protein shake products on the market and more being released on a constant basis, how easy is it to choose a shake that gives outstanding results?

It goes without saying.  Protein is essential for many bodily functions and for muscle growth and repair.  Without protein in the diet you would be susceptible to muscle wasting and various diseases, many of which can be life-threatening.  Of course, the average person can get plenty of protein through their diet alone, but those serious about building a ripped and toned physique will usually find they need additional help in the form of a protein shake.

Consuming a protein shake after a workout is a great way to get protein into your system fast and is a much more efficient method than eating whole foods.  With liquid proteins in the form of a shake there is no need for the body to take its time digesting the protein and therefore the benefits of protein are transported to your muscles quickly.

Protein shakes also ensure essential amino acids are delivered to your tired and ‘hungry’ muscles quicker than whole food protein.  The most effective form of protein supplements are protein isolate and whey protein hydrolysate.  Both forms of protein have been the subject of a lot of debate and companies across the world have spent millions in their development.  Thanks to advances in modern technology, a better understanding of how the body works, and more companies entering the bodybuilding market, there has never been a better time to take protein shake supplements.

Protein isolate is a supplement formulated by filtering natural milk protein.  These whey proteins are highly ‘bioavailable’.  That means the body can absorb them quickly in order to stimulate protein synthesis and deliver fuel to the muscles.  Hydrolysed whey protein is protein that has been subjected to extensive processing which causes amino acids to be broken down into small chains.  Essentially this means this type of protein is quicker than isolate to absorb.  However, the trade off with many hydrolysed products lies in the taste and many products are less palatable than others.

Which whey protein powder you choose is a matter of personal choice and opinion and you will find plenty of advice and views online.  Whether you are looking to lose weight or build muscle mass, you will find a protein shake that is right for your needs.  Supplements companies are finding new ways to develop and market their protein and other bodybuilding supplements and as a result you should find it easy to choose a brand that best suits your needs and your budget.

 

Consume BSN No Xplode 2.0 Advanced on an empty stomach

Ok.. I think it’s about time I address this issue before it gets out of hand. BSN N.O. Xplode 2.0 Advanced needs to be consumed on an EMPTY STOMACH, which means the last meal you have had must be at least 2 hours before that. So, NO, its not okay to consume it together with your protein shake as you’ll only reduce it’s effectiveness.

I’ve lost count on the emails and text messages and phone calls I’ve received over the past few weeks from my friends who need help with BSN’s supplements –N.O. Xplode 2.0 Advanced in particular. To all those who have had the old N O Xplode in their faces while mixing… didn’t I tell you NOT to shake it in the shaker, but to STIR it with a spoon? To those of you who have had Xplode stain their clothes, explode in their gym locker, mess up their kitchen, and explode in their car (ok.. this was me..) – Honestly, you guys are an amusing bunch.

Taking No Xplode 2.0 dvanced on an empty stomach I must admit, can be tricky to those of you who don’t time or monitor your meals as closely as I do. For example, my meals are always roughly 3 hours apart, and I will only drink large amounts of water 2 hours after any meal as it takes about 2 hours for the contents of your stomach to clear – petty things that I sometimes take quite seriously.

Then there are those of you who eat whenever you’re hungry, and sometimes skip meals altogether, or just grab a quick bite just to fill your stomach before your workout.. once again – how do you squeeze Xplode 2.0 Advanced in since it must be consumed on an empty stomach before your 30-40 minutes prior to your workout?

A bit tricky, but it just needs a bit of getting used to.

For the past few months, I’ve been consuming a protein shake at least 1 hour before my workouts as well. There is scientific research which suggests that taking protein before lifting weights may be just as important, if not more so, than taking it right afterwards.

When you lift weights, the blood flow to your working muscles increases dramatically and this helps ‘push’ any circulating amino acids into the muscle cells. But you need to have adequate amino acids circulating in your blood to optimize this effect. This is why you should eat some protein (protein is made of amino acids) before working out. This will support faster muscle growth.. and who doesn’t want that?

Ok, so for those of you who are a little confused and find it difficult manipulating your time, having your Whey protein shakes AND supplementing with NO-Xplode 2.0 Advanced, here’s what I suggest you do:

(1) 60 minutes before your workout, have your protein shake – mixed with water, and not milk. (milk takes longer to digest, and you want it to digest quickly to make room for NO Xplode 2.0).

(2) 30 minutes after your protein shake, take your NO-Xplode Advanced 2.0 (however many scoops you usually require asses your tolerence if first time user). Your pre-workout protein shake would have cleared/digested as it’s only liquid, and wont take up to 2 hours like an ordinary meal for you to achieve an empty stomach.

(3) If you’re also supplementing with Cellmass, consume 1 serving of BSN Cellmass immediately after your workout. Cellmass is BSN’s post-workout Creatine recovery supplement to replace creatine stores that may be lost during training, speed up Recovery, volumise muscle cells, Build muscle density/hardness, and lots of other funky stuff.

(4) 30 minutes after consuming Cellmass, consume your post-workout protein shake/meal.

Job done tim to Rest and Grow. Repeat process on all heavy lifting days.

Use the new multi compartment sports shaker cup by Core 150 to hold all of yoru supplements for on demand delivery both during and after your workout. Visit Core 150 shaker cup to find out more.

 

Bodybuilding Beginner Nutritional Meal Planner Hints & Tips

Bodybuilding Beginner Nutritional Meal Planner

1. One that begins something

2. An inexperienced person

3. One who has yet to learn the basic founding principles

4. One who has never trained with serious intent

Note

-There is an exception for some who will follow this beginner’s outline. Someone who has trained, who has lived a disciplined lifestyle such as this at some point in there life, but has for whatever reason turned away and finds themselves back at square one. For this person, they should consider themselves as the above definitions state if they are to truly meet their goals.

You’ve finally reached a point in your life where you’re ready to get into shape. You may be young you may be old, either way you’ve made the right choice. There is a good chance you’re here because you are ready to pile on pounds and pounds of muscle. There is a good chance you’re here because it is time to lose the fat and simply get into shape. Finally there is a chance that you realize that your overall health is of a greater importance than anything else; hopefully, no matter who you are, for the sake of your own wellbeing, no matter why you’re here your overall health comes into play. As a beginner, you probably have a vast array of questions; thankfully for you, you’ve come to Core 150.com and we hopefuly have some of the answers to help.

No matter your goal, physical exercise along with a sound diet is one of the best things you will undertake in your life. With regular physical exercise and proper nutrition, you will make your immune system stronger, lower your risk to diseases such as heart disease, cardiovascular disease, type-2 diabetes and the most prevalent disease in our world today, obesity. If this is not enough reason, on top of that, regular physical exercise coupled with a sound diet does in fact improve your overall mental health and in many cases can prevent or help cure depression. Regular exercise seems to have a very positive effect on mental functions and capacity. Studies have shown that regular exercise can have a positive effect on neurodegenerative and neuromuscular diseases. Further, regular exercise can in fact reduce damage to or even reverse alcohol abused induced brain damage.

Whoever you are, no matter what your goals, the following outlines will start you down the right path. Many will read this nutritional outline and at first glance be left with many questions and doubts. Such questions and concerns might be:

Q: I want to “Get Big” how is this enough food, enough calories? Shouldn’t I be eating like there is no end in sight?

A: You’ve just begun, chances are you already carry too much body fat, if not, chances are you’re not used to eating multiple meals per day; if you are, the odds are slim that you’ve had proper nutritional intake planned out in your diet. Following this outline you will ensure you don’t add tons of extra body fat; you will accustom your body to proper nutritional intake. For the first time in your life, you’ll be eating correctly, feeding your muscle the nutrients they crave.

Q: Isn’t there too much fat in this diet?

A: Fat is an important tool in our diets; the right fats. This is discussed in the outline.

Q: What about carbs, how can I train effectively on this amount of carbs?

A: As it was mentioned with calories, you are new to this game. If you are overweight or if you are what we call “physique overweight” then excess carbs, sure you may be able to push more weight, but you will get fat. If you are in fact a hard gainer, then yes, you will need more carbs. If this is the case, see the “Hard Gainer” outline at the bottom of the page.

Q: The big ripped guy at my gym said I need to eat everything in sight, he said that’s how he does it, why shouldn’t I listen to him?

A: Just because this is the way this guy does it, does not mean you should too. The odds are slim, very slim that he ate like he does now when he first started, sure there are exceptions, but these are the genetically gifted and few fall into this camp.

Q: My trainer says if I eat like it says in this diet I’ll get too fat, he says that I shouldn’t eat any more than 1200 calories per day. Who’s right?

A: There are good trainers and bad trainers. All trainers, no matter what they tell you are first and foremost there to make money. There is nothing wrong with this, they have to make a living too. But some trainers will sacrifice efficiency for fast short term results. If they starve their clients enough and drive them hard in the gym, the scale will go down, their clients may even shape up a little bit, but as a result, it will be at the expense of excess muscle loss, and cause long term metabolism failures.

Cheap Discount Supplements Important Note: This diet is designed assuming all things are perfect. Assuming that the individual who will use this diet is following all guidelines perfectly, is in perfect health, has had a positive genetic response to the beginner diet, and is not someone who suffers from some type of metabolism dysfunction.

Beginners Meal Plan

Meal 1:-8 egg whites or liquid equivalent-2 whole Omega-3 eggs-1/2 cup of oatmealOr:-40 grams whey isolate powder -1tbsp natural peanut butter -1/2 cup of oatmeal	When time is a factor first thing in the morning, simply mix in a shaker bottle your 40g of whey, 1tbsp of PB and your oats. Shake and drink. It may sound unappealing but you’ll find it’s not that bad.Many will choose to simply drink their egg whites for convenience. Sounds gross but they have no taste. Use actual egg whites, not egg product.KCL: 430-480, PT: 40-45, Carb: 40-45, Fat: 10-12
Meal 2:-40 grams whey isolate powder mixed in water-2tbsp of natural peanut butterOr:-6oz filet or lean beef-green vegetables or green salad	Peanut butter mixes easily with your whey. You do not have to do this but doing so is fine.How you cook your steak makes no difference. Grilled, baked or pan cooked with Pam is great.Green vegetables should not have added ingredients such as cheese or butter.KCL: 400-450, PT: 40-45, Carb: 5-10, Fat: 20-25
Meal 3:-8oz chicken breast, turkey or fish-1/2 cup rice-1oz almonds or cashews-green vegetablesOr: -8oz chicken breast, turkey or fish -1 sweet potato -1oz almonds or cashews -green vegetables	Baking, grilling or boiling your chicken is the easiest. Cook enough to last you several days as well as the rice.Sweet potatoes can be cooked quickly in the microwave. Just poke a few holes in the skin with a knife or forkKCL: 575-600, PT: 40-50, Carb: 30-35, Fat: 20-25
Meal 4:-Same as meal 1 or 3-If meal 1 option 2, add an extra tbsp of PB	Mix it up to help with varietyKCL: 530-600, PT: 40-45, Carb: 40-45, Fat: 18-25
Meal 5:-Same as meal 2	Vanilla or fruit flavored protein mixes well with Crystal LiteKCL: 400-450, PT: 40-45, Carb: 5-10, Fat: 20-25
Meal6:-8 egg whites or liquid equivalent-2 whole Omega-3 eggsOr:- 6oz filet or lean beefOr: -40 grams whey isolate mixed in water -2tbsp natural peanut butter	Last meal of the day, it should be eaten not too far off before bedtime. Being hungry before you go to bed is never any fun.There are no carbs in this meal since you don’t need them. You’ve already trained.KCL: KCL: 450-480, PT: 40-45, Carb: 0-10, Fat: 10-20

Daily Totals:

Calories (KCL): 2785-3060

Protein (PT): 240-275

Carb: 120-150

Fat: 98-132

Note: Diet does not take into account carbs from green vegetables. This will take your carb total over the amount listed but don’t let this worry you at all. Good news is, although on paper it looks very low in carbs, you will have more then enough energy to train. Further, you will be eating a substantial amount of “Good” fat to fuel your training more then adequately.

All-in-all, this diet is designed to get you going in the right direction, so as to not put on too much fat. In fact some will see their body fat go down and more importantly, all will learn how to eat.

IF AT ANY TIME YOU NEED TO LOSE BODY FAT AND YOU BEGIN TO STAGNATE, YOU WILL NEED TO BEGIN MOVING YOUR CARB AND FAT SOURCES AROUND.

-At this point alternate each meal, in one meal have foods that give you carb sources, but take away the fats, in the next meal take away the carb sources and keep in the fats.

-You may need to begin cycling your carb intake. Not in the manner in which you might do if you were dieting hard for competition, you’ll need to experiment with this, you are strongly advised to seek out the advice of an approved local trainer.

-When we speak of “Carb Cycling” in this case, simply cut the carbs down one day and then go back to the normal amount the next. At times it may be wise to keep the carbs cut back 2 days in a row, use sound judgment; this is the kind of thing that cannot be written out in detail since it would greatly vary from person to person.

*Your daily caloric intake should be split into 3 sections that are adequately planned for utilizing Proteins, Carbs and Fats to the fullest extent possible. Protein being the bulk of your calories but this does not mean the other 2 nutrients are not of equal importance. Protein will make up 50% of your daily intake, while carbs will be at approximately 30% and fats will make up approximately the remaining 20%. Now this only refers to your actual food intake. Fat intake will in actuality be slightly higher than this due to the supplements you take, which will be discussed further into the diet outline.

Notes on diet

· If you train first thing in the morning, do not do so before eating your first meal of the day· If you train later in the day, your post workout meal should be meal 2, 5 or 6· Try alternating between the meals in red and blue each day as much as possible· For the last meal of the day there are 3 meal choices, again mix and match

Notes on Food Types

1. Eggs: eggs are one of the best sources of protein you can take in. With all foods, no matter how much protein the food has, the body can only actually use and process a limited amount from each food. Eggs however rank higher than almost any food we can ingest and process almost the entire amount of protein from the food. Omega-3 eggs have even more benefit for the bodybuilder, as well as for general health overall. Omega-3 eggs have Omega-3 fats in them, a huge building block to a well tuned physique; as well as an added bonus in helping to control cholesterol. If you can’t find Omega-3 eggs, which should be very rare, regular eggs will work fine.

2. Whey Protein: There are a million brands and types of whey proteins on the market today and it can be a difficult task to know which one is best.

Choose a protein powder that is of isolate form, not concentrate. Isolate protein absorbs more efficiently then concentrate.

Choose a protein powder that is very low in sugar, close to no sugar or even no sugar is what you want.

Choose a protein powder that is not full of saturated fat.

Choose a protein powder that is not high in cholesterol.

Once you have narrowed your search down to meet the above requirements, choose the protein powder that taste the best.

3. Peanut Butter: use only natural peanut butter. Your peanut butters ingredient list should read, “Peanuts and salt” that’s it. It should have no added sugar. A jar of Smuckers Natural Peanut Butter will have 2 grams of sugar listed on the back label for one serving of 2tbsp.

4. Beef: your choices of beef should be filet minion, top round sirloin, lean ground beef (4%-*% fat) in that order.

5. Chicken: make chicken breast your primary source of chicken. High in protein, low in unhealthy fats, a perfect bodybuilding food.

6. Green Vegetables: Broccoli, asparagus, spinach and green beans should be your main source of vegetables. Other vegetables can be acceptable and can be good for you, but the before mentioned should be your primary source. Vegetables such as corn, white potatoes, and tomatoes should be held to a very minimal consumption…there is no benefit for these in your diet at this stage.

7. Fish: choose fish such as flounder or cod, Salmon is also a great choice in place of beef.

8. Turkey: choose the white meat

9. Rice: Brown or white is fine. If you put on body fat easily stick with Brown. Both are very similar, however, brown rice is lower on the glycemic index. (see definition for glycemic index)

10. Sweet Potatoes & Oatmeal: simply excellent sources for your carbs, perfect foods for aiding in putting on muscle in your diet.

Measuring Food

1. Meats: measured raw, NOT cooked

2. Rice: measured cooked, NOT raw

3. Oats: measured raw, NOT cooked

4. Nuts, peanut butter: simply measured in a cup or tablespoon

Cheat Meals

• · For most, one cheat meal per week is acceptable and recommended

Foods to be Avoided

1. Milk of any type: all milk contains massive amounts of sugar, regardless if Whole, Skim or in between, it contains the same amount of sugar

2. Processed foods: most processed foods contain large amounts of sugar and often lack the nutrients you need

3. Soda: any soda that is sugar free, i.e. Diet Coke is fine, if it is not diet or sugar free, then do not drink it.

4. Fast Food: this should be a no brainer. Fast foods are loaded with sugar, all the bad fats that simply make you fat. What’s even worse, is they are packed full of calories but many of these calories are the wrong types. Fast food is more often than not made up of so much sugar and saturated fat that the bulk of your calories in those meals come from those two physique building enemies

5. Excess Cheese: a little cheese here and there while is not going to be the end of the world, but there is not a lot of benefit from eating cheese if you’re following a proper diet; proper meaning, gaining lean muscle with as little fat as possible. Don’t go overboard, don’t do as some and cover everything you eat in cheese. The less you eat, the better you’ll do.

6. Excess Condiments: condiments are things that cause many bodybuilders to consume more calories per day then they should be. Many condiments are riddled with sugar and this is a major downfall to many diets. See list of “Acceptable Condiments.”

7. Bread: bread for many is one of the best or rather favorite things for many to eat. For a true hard gainer bread may have a place in a diet, in a real pinch at times it may be slightly necessary, but it should be avoided as much as possible. As a part of a regular diet, eating bread is one of the surest fire ways to add excess body fat.

8. Cereal: this has no place in a bodybuilder’s diet. Even the healthy cereals are in loaded with empty calories; in fact, the so called “healthy cereals” are often packed full of more empty calories and more sugar then the so called “Kiddy” cereals.

Acceptable Condiments

1. Mustard: calorie free, eat all you want

2. Vinegar: all you want

3. Any spice such as pepper, garlic powder, onion powder, oregano, etc.

4. Low carb Ketchup: Ketchup itself has no place in your diet, but a little low carb ketchup which has 1g of sugar per serving will be acceptable.

5. Low Carb Buffalo Sauce: this can be a great addition to your chicken, a low carb buffalo sauce should have no sugar added and only 1 carb per serving.

***Condiments or Additives to be Avoided***

1. Regular Ketchup

2. Barbeque Sauce

3. Regular Salad Dressings. See list of approved salad dressings

4. Creamers

5. Any sauce with sugar or abundant carbs. If the sauce has more than 1 gram of sugar, avoid it.

Approved Salad Dressings

1. Oil & Vinegar

2. Sugar free Italian, Balsamic or Greek

Protein Bars

As a rule, protein bars and other so called bodybuilding snacks or meal replacements should be avoided as much as possible. Most of these items will have more sugar in them then a regular candy bar. True, they may indeed be packed full of protein but the sugar far outweighs the benefit.

-If you are bulking and if you find yourself in a jam and there is no other option, choose a protein bar that has the least amount of sugar. This should be a very limited occurrence, because if you are serious about your diet, you will plan out and make arrangements to ensure you’re getting the proper foods.

Hard Gainers

-If you are in fact a true hard gainer, some adjustments may need to be made

The Diet Outline itself

The above diet outline will help you make the progress you desire, however, be it as this is a guided plan, there are substitutions that are acceptable. When it comes to the meats and protein sources, what you have read above should be followed fairly closely. There are instances when other meats are acceptable, i.e. things like beef tenderloin can be great, but foods like this are never a staple.

-If you desire other carb sourced foods, and this is the big one where many people want change, always examine the glycemic index. You should make your choices from foods that are lower on the glycemic index. If you want to sub one carb source food that is on your diet outline with another, gauge the glycemic index to make your choices. See the discussion on “Glycemic Index” below.

-Fats, these will be harder to substitute then carbs. Fats are a very important aspect to the diet, but keep in mind that as great and as important as fats are, most of the best ones have been mentioned in the diet outline already. Foods loaded with saturated fat are not acceptable. Foods that have fats that lack the connecting piece of the puzzle when it comes to “healthy” fats are not acceptable.

Glycemic Index

The glycemic index (GI) measures the effects of carbohydrates on blood glucose levels. The faster the carb breaks down the faster it will release glucose into the bloodstream; the foods that do this the fastest are labeled high GI foods. The slower the release of glucose, the lower the food will rank on the GI.

-Foods that are lower on the GI will typically have higher health benefits such as keeping insulin levels under control, and preventing type-2 diabetes and coronary heart disease.

-Foods low on the GI will have a ranking of 55 or lower on the GI

-Foods that are Medium GI foods will have a ranking of 56-69 on the GI

-Foods that are High foods will have a ranking of 70-99 on the GI

-The ranking of 100 on the GI is pure sugar.

Below is a chart to show how some foods rank on the GI.

Supplements

Omega-3 Fish Oil: 3000mg every day, split into 3 doses, taken with food

*Coral Calcium: 100mg-1500mg every day, taken with food

*Potassium: 99mg every day, taken with food

*Juice Plus+: 2 garden blend in the morning, 2 orchard blend at night, both taken with food

*Omega-3 Fish Oil: an unsaturated fatty acid essential for good health.-Benefits: reduce risk of coronary heart disease, increase blood circulation, therefore decreasing circulatory problems.-Reduce blood pressure-Reduce blood triglyceride levels therefore reducing heart attack risk-Reduce flair up of arthritis or its onset-Improve cholesterol levels -Stronger immune system -Works as an anti-inflammatory * Coral Calcium: a very important mineral for your overall health. -Keeps bones strong and healthy -Helps maintain good oral health (teeth) -Aides in muscular contraction -Deficiency can lead to blood clotting, rickets and osteoporosis

* Potassium: Important mineral for electrolyte balance in the body. Granted, the green vegetables you are eating in your diet provide potassium, as well as the Juice Plus+ that is strongly recommended, however, it is easy to fall below what your body adequately needs due to the hard training. Potassium deficiency coupled with hard training can often lead to some serious muscle cramping.-Maintain electrolyte balance-Decrease risk of hypertension* Juice Plus+: is whole food based nutritional supplement, including juice powder concentrates from 17 different fruits, vegetables and grains. Each ingredient is specially selected to provide a broad range of nutritional benefits. As a physique athlete it is easy to not get as many of the nutrients you need from fruits and vegetables; Juice Plus+ will take care of this completely.- Juice Plus delivers key phytonutrients that are absorbed by the body- Reduces markers of oxidative stress. – Positively impacts several key indicators of cardiovascular wellness. – Helps support a healthy immune system and protect DNA. http://www.cheapdiscountsupplements.com

*You can take other supplements if you like, but try to stay away from anything that has added sugar in it. A lot of supplements do, and as someone looking to build a great body, sugar is one of the number one enemies. That said, the supplements above, along with the diet you’ll be following is all you really need to get the job done. What’s more, you’ll be keeping your pocket book fuller if you spend less on supplements and rely on food as the bulk of your daily intake.

Hard Gainers Diet

Meal 1:-5 egg whites or liquid equivalent-4 whole Omega-3 eggs-1 cup of oatmeal-8oz skim milkOr: -40 grams whey isolate powder mixed in 8oz skim milk -2tbsp natural peanut butter -1 cup of oatmeal	When time is a factor first thing in the morning, simply mix in a shaker bottle your 40g of whey, 1tbsp of PB and your oats. Shake and drink. It may sound unappealing but you’ll find it’s not that bad.Many will choose to simply drink their egg whites for convenience. Sounds gross but they have no taste. Use actual egg whites, not egg product.KCL: 770-810, PT: 50-55, Carb: 72-84, Fat: 20-25
Meal 2:-40 grams whey isolate powder mixed in 8oz milk-2tbsp of natural peanut butterOr:-8oz filet or lean beef-green vegetables or green salad -1/2 cup rice	Peanut butter mixes easily with your whey. You do not have to do this but doing so is fine.How you cook your steak makes no difference. Grilled, baked or pan cooked with Pam is great.Green vegetables should not have added ingredients such as cheese or butter.KCL: 525-625, PT: 50-55, Carb: 30-35, Fat: 20-40
Meal 3:-8oz chicken breast, turkey or fish-1cup rice-green vegetablesOr:-8oz chicken breast, turkey or fish -2 sweet potato -green vegetables	Baking, grilling or boiling your chicken is the easiest. Cook enough to last you several days as well as the rice.Sweet potatoes can be cooked quickly in the microwave. Just poke a few holes in the skin with a knife or forkKCL: 500-550, PT: 40-50, Carb: 60-70, Fat: 8-10
Meal 4:-Same as meal 3	Mix it up to help with varietyKCL: 500-550, PT: 40-50, Carb: 60-70, Fat: 8-10
Meal 5:-Same as meal 2	Vanilla or fruit flavored protein mixes well with Crystal LiteKCL: 525-625, PT: 50-55, Carb: 30-35, Fat: 20-40
Meal6:-5 egg whites or liquid equivalent-4 whole Omega-3 eggs-1/2 cup of oatmealOr:- 8oz chicken -1/2 cup of rice -1oz almonds Or: -40 grams whey isolate mixed in 8oz milk -2tbsp natural peanut butter	Last meal of the day, it should be eaten not too far off before bedtime. Being hungry before you go to bed is never any fun.KCL: KCL: 520-550, PT: 45-50, Carb: 20-30, Fat: 20-25

Daily Totals:

Calories (KCL): 3340-3710

Protein (PT): 275-315

Carb: 272-324

Fat: 96-150

IF AT ANY TIME YOU NEED TO LOSE BODY FAT AND YOU BEGIN TO STAGNATE, YOU WILL NEED TO BEGIN MOVING YOUR CARB AND FAT SOURCES AROUND.

-At this point alternate each meal, in one meal have foods that give you carb sources, but take away the fats, in the next meal take away the carb sources and keep in the fats.

-You may need to begin cycling your carb intake. Not in the manner in which you might do if you were dieting hard for competition, you’ll need to experiment with this, you are strongly advised to seek out the advice of an approved local trainer.

-When we speak of “Carb Cycling” in this case, simply cut the carbs down one day and then go back to the normal amount the next. At times it may be wise to keep the carbs cut back 2 days in a row, use sound judgment; this is the kind of thing that cannot be written out in detail since it would greatly vary from person to person.

Post Workout Shake: Not listed on your meal outline, take in this shake immediately after you train, within 15-20 min after training and then eat your next scheduled meal approximately 60 minutes after the post workout shake. Your post workout shake should consist of approximately 15-20g of protein and 40-50g of fast acting carbs such as waxy maze or dextrose powder.

Follow this diet for 4 weeks, if gains slow down, you may need to add in another meal or two. If so, there are some options.

1. Add in more rice or oats to your meals that already contain them or slightly more milk to your shakes.

2. Add in an extra meal or two. Start with just one extra meal per day, perhaps an extra shake.

If you don’t grow from this, then there is something wrong with your training. See training outlines for advice and seek out a  approved trainer in your area.

I will be writing on when to Advance to a More Advanced Diet in 2 weeks which I will email you FREE

-The five points have been mastered in the training section, endurance and strength is up, you have gained lean muscle tissue, yet your gains and progress have begun to slow down or even stop.

-If you are a hard gainer and you are ready to move to the intermediate training level, then you are ready to move to the intermediate diet as well.

– If you are not a hard gainer but are still relatively lean and have not put on too much body fat, and you are ready to move to the intermediate level of training, then you are ready for the intermediate level diet.

-If you are someone who puts on fat easily, if you are carrying a little too much fat already or are right on that line, if you are ready to move up to the intermediate training level, you will more then likely need to stay on the beginners diet for a time until your body fat reduces to a more manageable level. Don’t let this concern you, even though you have moved to a higher level of training, you will still be making the proper gains. In fact, now that you are training even harder, now that you’ve mastered the basics, staying on the beginners diet will greatly benefit you in losing excess body fat and get you that much closer to your goals. However, it is important to note that as you continue to progress, there will come a point that you will need to advance to the intermediate diet level. Use the mirror as your gauge, not the scale.

Take your supplements daily with the Core 150 Sports Shaker Bottle capable of hold 150g of sports supplementation in one cup.

 

Building Muscle – The Training Program – Build Natural and Recover Natural

This is one area that should be recognized as being as equally as important as going to the GYM. If you are a natural athlete there is no way that you can maintain muscle gains if you do not take time to recover.

Despite the changing room “statements that you need to be hammering the weights 5 times a week” I would actually say that when you are trying to ascertain muscle mass it is best to workout in moderation as opposed to being relentless.

All too often you see over enthusiastic gym goers spend way too much time in the Gym pushing for physical perfection and over training trying to get their gains as fast as possible, but this is the Wrong way to get your gains.

To build muscle your body needs to recover and you can do this through rest and by using recovery supplements also known as post workout supplements to help your muscle recover after physical stress.

If you are a natural athlete it is impossible for your muscle to take the stress of being worked out every day without adequate rest.  You should avoid the articles thrown in your face by the fitness publications promising you a front cover worthy physique in less than 4 weeks, or wash board abs in 7 days.  This is just not possible.

People who you see in the Gym 5 times a week are most likely pyramid stacking one multiple muscle enhancing drug on top of the other as this is the only way your muscle would be able to take the physical stress placed upon them by continuous weight resistance training.

Taking pride in building muscle means that you should respect your body, and its natural recovery process, and we should work within the limitations that our bodies will let us know when we push it too hard. Avoid synthetic enhancement for the faster route to a meaningless short term and unhealthy gain.

Wouldn’t you get more satisfaction seeing your body develop naturally? Seeing your physique surpass your expectations knowing that you got the results through hard work, dedication and respecting and respecting your body’s limitations? After all this is why we train in the first place to better our physique and there is no better or more satisfying way than to do this naturally.

Your body will always let you know when it needs rest, ignore the signs and it will most likely result in injury setting your training program back by weeks or possibly months.

We already stated in our previous muscle building article that the optimum muscle building duration is 40-60 minutes out with your warm up.

To train intelligently means that you get in the Gym and hammer your muscle group within the time frame specified and do it intense as also previously stated.  The muscle group you work on doesn’t grow in the gym it is the recovery period in which your muscle takes on its natural growth pattern.  Your muscles grow whilst you rest, enhance your recovery by ensuring you have your nutrition on demand with the new multi compartment Core 150 shaker cup.

Core 150 is ideal for you to take your supplements whilst resting or immediately after your workout, and will give you excellent results.

Building muscle naturally will be the most satisfying of results and make you comfortable in the knowledge that your gains are within your own genetic structure without the use of harmful synthetic muscle enhancements.

Natural athletes gain better and keep their muscle gains indefinitely.