Author Archives: Body Building Guide

Your Best Muscle Gain Meal Plan

What Every Aspiring Bodybuilder Needs To Know About Nutrition

Most bodybuilders know about the importance of a muscle gain meal plan. If you want to add muscle mass, lose fat, or improve your overall health, you need a good muscle gain meal plan results. You’ll also have to track your calories and the amount of carbs, fat and protein you eat.

An essential preparatory step is to stock up on the materials you need for your muscle gain meal plan. Having a grocery list you can use to fill your fridge or pantry with all you need to whip up delicious meals can go a long way towards helping you reach your muscle growth goals.

What goes into your meals depends upon your bodybuilding targets and your desired weight. The quantity of starch-based carbs in your muscle gain meal plan will vary based on this.


What To Buy


Muscle Gain Meal Plan


Before and after working out, your body needs calories for energy and protein to rebuild muscle. So you must eat more starch and carbs, while cutting down on fats. A few hours after ending your workout, you can increase the quantity of fats in your food and reduce the amount of carbs.

Your high-carb muscle gain meal plan will include:

  • Starches – brown rice, yams, quinoa, oats, sweet potato, potato and whole wheat pasta. 
  • Protein – Egg white, white meat, chicken, turkey, fish, Greek yoghurt 
  • Fruits and Vegetables – Legumes, tropical fruits, fiber-rich veggies, beans

Bodybuilding Protein Diet - chicken breast


For non-starch low-carb portions of your muscle gain meal plan, get these:

  • Protein – Protein powders and supplements, red meat, oily fish 
  • Fruits and Vegetables – Berries, beans 
  • Fats – Avocado, nuts, seeds, coconut oil, cheese


5 Important Elements of muscle gain meal plan


1. Eat 6 meals a day

Consuming multiple smaller meals and snacks helps you meet your high requirement for calories and nutrients without causing blood sugar fluctuations that leave you weak and with hunger pangs. Your metabolism will be steady while delivering enough nutrients to grow muscle after working out.

2. Avoid processed foods

Anything out of a carton, box or bag is best avoided. Checking food labels will tell you if it’s highly processed food. Excluding these calorie-rich items from your muscle gain meal plan makes you healthier and helps muscle building.

Bodybuilding Protein Diet - water

3. Drink plenty of water

Staying hydrated is an important part of any muscle gain meal plan. Stick to water or beverages that are sugar-free. Soda, juices and other drinks containing sugar will load you up with calories that get deposited as surplus fat on your body. This also interferes with your body’s immunity and antioxidant-based defence.

4. Plan your intake of carbohydrate

Your muscle gain meal plan requires carbs. These come in two forms – starchy carbs which are easily digested and deliver a calorie boost, and non-starchy carbs like fruits, veggies and whole grains which deliver a steady glucose supply for maintenance. Starchy carbs are needed only before and soon after you workout.

5. Lean protein is good

From time to time, you must eat protein in your muscle gain meal plan so as to maximize tissue growth. Protein also helps produce fat-burning hormones which prevent weight gain through deposits of adipose tissue. Dietary sources of protein like lean meat, fish and dairy are the best choices. But a muscle gain meal plan also often needs protein powder supplements to make up the daily requirement.

How Much To Eat In A Muscle Gain Meal Plan


Bodybuilding Diets for beginners

For most beginners, a good muscle gain meal plan has 2,500 calories of which 220 grams are carbohydrates, 220 grams are protein and 80 grams of fat.

This diet will keep you healthy and energetic as you workout for muscle gain. Being low in carbs and high in protein, this will help you burn off fat and pack on muscle. It will also reduce inflammation which improves cellular health.

Of your 5 daily meals, the first (in the morning, shortly after you wake up) and the fourth (post-workout) are rich in starchy carbs which provide an energy boost. The second and third meals should have few carbs if any, and so must be based on non-starchy carbs. The last meal can be high or low calorie, depending upon your overall nutritional intake over the course of your day.

Your muscle gain meal plan may need modification if you’re looking to forge new muscle in a hurry. Such a diet will be high in both carbs and calories. Eating high quality, nutrient-dense carbohydrates around when you exercise ensures that your body gets the kind of nutrients it needs right at the time when it builds muscle.

A muscle gain meal plan often needs to be tailored to your specific needs, but the general principles outlined here have served many beginner bodybuilders well. Try it and see how it works for you.

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site


Mi40 Review

MI40 Review

All You Need To Know About Ben Pakulksi’s Mi40

MI40, the breakthrough muscle building program by expert trainer and coach Ben Pakulski, is short for Mass Intentions 40. It’s a system of training that consciously stresses muscle by building up tension in it. The Mi40 program gets into more detail about the science that underlies the intensifier technique, showing you how to execute the steps.

This MI40 review goes on to take a look at the pros and cons of this popular muscle gaining and fitness training program.

Each of us has different requirements – for calorie intake, training loads, and other factors. But ultimately we share a common goal – to get more out of our bodies. Our bodybuilding goal is to push muscles to their limit, avoid injury, and recover quickly – so that you can repeat it again.

Smart bodybuilding, the MI40 way, involves optimizing recovery.

MI 40 Review

MI 40 Review

Over both the long term and short run, this is often what limits muscle growth. When you can recover faster, you have more time on the anabolic phase of muscle gain. You can exercise more to stimulate muscle to grow bigger.

The mistake many bodybuilding guides teach is to concentrate on lifting heavier weights rather than extending the time your muscle is under tension. Other errors are limiting the range of motion during exercise, over- or under-exercising, not stimulating the highest testosterone response and eating wrong foods.

With the Mi40 bodybuilding program, you can build your physique to incredible highs. You’ll achieve muscle mass and strength without using drugs.

You can learn more about Ben Pakulksi’s Mi40 when you visit the official website here.

Try MI40 for yourself from the official website.Go to the Official Site

Affiliate Disclosure: Please note that when you click links and purchase items, in some cases I will receive a referral commission. Your support in purchasing through these links enables me to keep freely providing this kind of useful information. Commercial motives, however, will never influence editorial integrity.


Bodybuilding Diet for Beginners – What To Eat For Bulking Up Fast

Bodybuilding Diet for beginners

Many who are new to working out want to know about the best bodybuilding diet for beginners. Next to “What to do in the gym?”, the most frequently asked question on newbie bodybuilding forums is “What to eat?” and “How much to eat?”

This is report about a bodybuilding diet for beginners who want to build muscle or get into shape. Taken in concert with effective bodybuilding workouts, this will give you great results in the shortest possible time.

A word of caution. Many bodybuilders worry about whether to take bodybuilding food supplements or which ones to pick. As a beginner, don’t worry about this. It’s more important that you develop a consistent workout plan and follow a bodybuilding diet for beginners first. Once you’ve gained some muscle and experience, you can decide about supplements.


Your Bodybuilding Diet For Beginners


Bodybuilding Diet for Beginners

The dieting part is easy. If you’ve been worrying about having to restrict yourself to a strict diet plan and will be forced to give up everything that’s tasty or delicious, stop worrying right now. You must just plan to eat 4 meals a day. That’s it. Four meals.

What’s more, you won’t have to stuff yourself to the point you feel bloated or uncomfortable. The best bodybuilding diet for beginners is one where you feel satisfied when you’ve finished eating and don’t suffer hunger pangs in between meals.

An important facet of any bodybuilding diet for beginners is that you should eat a lot of protein. Let me correct that. You’ll be eating a massive quantity of proteins. Why? Because protein is essential to build muscle.

So the most critical first step is to choose the kind of foods to eat. As a general rule, don’t pick processed foods. Stay away from them. There are a few exceptions to this rule, like natural foods (e.g. salsa, peanut butter and corn chips).

Fruits and vegetables are all ideal components of a good bodybuilding diet for beginners. Just take care to eat them in moderation, and avoid fruit juices – especially when they contain added sugar or come in a carton or bottle!

Get into the habit of reading food labels carefully. Choose the components of your bodybuilding diet for beginners by studying the nutrition facts and seeing if they match your overall eating goals. You have to ensure that your diet gives you enough of carbs, proteins and fats.

Bodybuilding Diets for beginners



Good sources of carbs in a bodybuilding diet for beginners are vegetables and fruits, rice and pasta, bread and oatmeal, grits, tortilla chips and nonwhite bread.


For proteins in your diet, pick milk, baked chicken, turkey, fish, lean steak and egg whites as good sources of animal fat. Of course, protein supplements can help make up any deficit in your daily requirement.


Your bodybuilding diet for beginners should include olive or peanut oil, nuts and avocados, cottage cheese and salad dressings. If you have any special dietary needs, be sure to adjust these items accordingly.

Variety is essential in any bodybuilding diet for beginners because otherwise it gets too boring and you’re likely to give up. Incorporate various types of foods in each meal. Go easy on fats because of their higher caloric value per gram. Protein intake should be adequate, but moderated. You don’t have to consume prodigious quantities of protein to gain muscle.

Bodybuilding Protein Diet - water

Hydration is an important component of bodybuilding diet for beginners, with your daily requirement touching 1 gallon.

Avoid fried foods and items rich in saturated fats or refined sugar. But if this seems too restrictive, allow yourself a ‘cheat day’ once every 3 to 4 days when you can indulge (moderately!) in the foods that are regularly proscribed.

Any bodybuilding diet for beginners has its pros and cons. Make sure yours is tailored to your unique taste, preferences and needs. Combine it with an effective bodybuilding workout and enjoy the results of a good physique and powerful muscles.

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site


Safely Building Muscle Mass To Gain Muscle

muscle mass gain muscle

How do you get six pack abs in a safe way and build muscle mass to gain muscle? Is there any way of getting that awesome flat abdomen without risking your health?

Sure, there is. In this post, you’re going to learn if it is really possible to get flatter abs – and add muscle mass to gain muscle.

There have been series of advertisements that claim the safety of a program in getting flat abs. At the same time, there are lots of people who simply want to look at the advertisements but are too lazy to do anything farther.

Pills and other dietary supplements have come around with labels that claim that they are absolutely safe. The truth is that no further scientific claims can prove that the indicated label is efficient or that it will help gain muscle mass or gain muscle. You need to research for other procedures and make sure that they are backed up by a scientific claim.

What are the methods that you may look into?

You can opt for two ways to achieve your most desired abs and achieve muscle mass gain. It’ll take some hard work, of course, and some of your time and effort. All that you need to learn, then, are the principles that it covers.

The very basic exercise workout to increase muscle mass and gain muscle while losing belly fat and strengthening your abs involves crunches.

You can do crunches by lying flat on your own back and pulling your feet back towards your body. This will allow your knees to be on a cocked position. After which, place both of your hands right behind your head and then gradually bring yourself up as directed towards your knees.

You can repeat the same motion as long as you reach a certain quota. All that you must keep up with is your consistency. Say for example you have a routine that is comprised of about 20 crunches, then what is most important is that you repeat that everyday.

Your other option to muscle mass gain and muscle building is by exercising using any machine or equipment. This will let you experience a lighter or more enjoyable routine. Also, your motions will be carried out faster.

What is the role of proper diet?

You can religiously do these exercises for increasing muscle mass or to gain muscle, but be sure to couple it with a good diet recipe. You should remember that your aim is to convert dietary calories and fats into muscle.

What are the other steps that will ensure a safe and sound abs developing procedure? If you are currently on a quest to flatten your abs, be sure that you follow these tips.

1. Set a limit for your alcohol intake. With too much alcohol in your system, you are likely to get a bigger belly. If you can’t really help it, limit yourself at least to one shot in a day.

2. Drink more water. Instead of drinking other forms of beverages, it’s best to take water. Apart from being calorie-free, it speeds up the metabolism so the food gets converted into energy.

3. Try dancing. Dancing can help burn your fat and doing some hip moves will help burn off belly fats while also enjoying muscle mass gain muscle.

There are several other things that you can do.

Make sure that you allow yourself to perspire and then focus on moving your belly portion. The secret to muscle mass gain muscle and achieving six pack abs the safe way is by taking time every day to follow your exercise routine.

For the best exercise program for muscle mass gain, see this review of Jason Ferruggia’s award-winning bodybuilding course… go here


Workout Finishers Review

Workout Finishers Review

Workout Finishers 2.0 will show you everything you need to know about metabolic exercises. These are the types of exercises that you need in order to burn fat and get ripped.

Of course, keep in mind that these workout finishers don’t increase the quantity of calories from fat that are burned through the workout, but they do help to increase the number of calories from fat that you will burn after you complete your workout.

That is why they’re called metabolic exercises – they increase your metabolic “afterburn”.

The afterburn created by these workout finishers can keep your body burning fat for around 2 days after you work out. With the Workout Finishers 2.0 program, you will turn your body into a Fat Burning Machine.

The best thing about this program is that you will not have to give up or change your current workout program if you don’t want to. The workout finishers in this program are simply meant to be added on to your current workout, and will make a huge difference in how you burn fat.

There are 51 never seen before metabolic workout finishers and 119 exercises that are guaranteed to get you ripped without giving up any of your favorite exercises. These exercises and workout finishers will put your metabolism into overdrive. This could be what you’ve been missing in your current workout program.

Meet Mike Whitfield

Mike Whitfield is the creator of this program that will help you get past that dreaded fat loss plateau. This metabolic workout plan was made to help individuals lose fat – not muscle. In fact, you’ll gain muscle with this workout program. The more muscle you have, the more fat you’ll burn.

Mike is a certified fitness trainer, who isn’t scared to be honest and admit that he was once very unfit and obese. This actually has proven to be a major benefit for him because he has first-hand knowledge and understanding of the hurt, difficulty, and humiliation that come from being fat and flabby, to getting that hot body that you’ve always wanted, but could only imagine.


Workout Finishers Reviews

So, what exactly is included in Workout Finishers 2.0?

The Workout Finishers 2.0 program works on the premise of metabolic stacking, which is the act of using workout finishers that have been specifically designed with four specific variables in mind. If you remove just one of these variables, then the impact the workout finisher will have is greatly diminished- you will not be getting the maximum benefits.

The four variables are:

1. Density

2. Active Recovery

3. Strategic Rest Periods

4. High Volume using Unique Set and Rep Schemes

Workout Finishers 2.0 contains 51 never seen before metabolic workout finishers and 119 exercises that are guaranteed to get you ripped- without giving up any of your favorite exercises. This is a four week program that was created to be complimentary with the Torch Fat Loss Program.

There are video walkthroughs showing you step by step the exact technique of each of the finishers in the plan as well as The Simplified Diet Plan that will give you very simple, but effective dietary advice. These workout finishers were designed to get rid of your fat tissue within a short period of time.

Additionally, it offers you information as to why these exercises act the way they do.

You will not be required or even expected to give up any of your favorite workouts in order to get the benefits of this Workout Finishers 2.0 program.

Just as the name suggests, these exercises are meant to finish off your workout and offer a very significant boost to your metabolism over the next twenty-four hours or more. This is the perfect addition to your current workout program. The science behind the metabolic stacking method is that you will be altering more of your workout for the better.


Workout Finishers 2.0 Review

Advantages and Disadvantages of the Workout Finishers 2.0 Program


Just like any program, the Workout Finshers 2.0 program has both advantages and disadvantages.

There is one thing that is getting people excited about this program is the length of time the workouts take. Mike doesn’t believe in carving out many hours each week for cardio, so the Workout Finishers review program targets the core muscle groups in small, but quite intense bursts. The result of this is that you have a great amount of fat loss in a short period of time, which is a major advantage for anyone.

The fact that there is a video walk through of each and every exercise is a major plus. While it is true that pictures and text are wonderful when it comes to an exercise program, you can’t deny that seeing the strategy with your own eyes is so much better.

The nutritional aspect of the program is very easy to understand. There is lots of information about exactly what you need to know regarding nutrition and fat burning without having to have an expert nutrition degree to know it.

You will not be expected or required to give up your current or favorite workouts in order to get benefits from the workout finishers program. Just as the name states, these exercises are meant to finish off your workouts, boosting your metabolism for at least twenty four hours after – even longer in some cases.

The program offers a sixty day money back guarantee – if you’re not satisfied, you can return it within sixty days for your money back.

The program comes with lots of special bonuses.



The Workout Finishers 2.0 program is not a miracle fat loss cure. It won’t help you lose weight and gain muscle unless you put for the effort. You must be willing to do the exercises correctly in order for them to work for you.

My Workout Finishers Review

Workout Finishers 2.0 Review

Workout Finishers 2.0

Overall, as any Workout Finishers 2.0 review reveals, this is an excellent workout program that you can add to your current regimen and see some major benefits. You will turn your body into a fat burning machine for up to forty eight hours after you use these.

The key is that the exercises serve to boost your metabolism because they are helping you to gain muscle and therefore increase your metabolism. The more muscle you have, the more fat you will be able to naturally burn.

This product is definitely one that you should try if you want a boost to your current program.  A convenient refund guarantee lets you try it out without any risk or obligation.

You can learn more from the official website – click here for details.Go to the Official Site


Somanabolic Muscle Maximizer Reviews

Somanabolic Muscle Maximizer Review

“I’ve been looking at some Somanabolic Muscle Maximizer reviews and am confused! Is this product any good?”

You’ll see this question (or variations of it) on just about every popular bodybuilding and fitness forum or bulletin board. And that’s for good reason. Somanabolic Muscle Maximizer (or SMM, for short) has been marketed so aggressively and effectively that many people in the body building field have at least heard about it.

So, is the program really as good as the Somanabolic Muscle Maximizer reviews seem to suggest? Or is it just a rehashed version of popular advice and knowledge? Let’s take a look at some of the information available and listen to folks who have engaged in the program.

Everything Is Free On The Internet!

That’s a common refrain you’ll hear every time someone mentions a program or product for sale, especially an information product that teaches the best way to build muscle or lose fat. That’s why, despite an over-the-top style of many Somanabolic Muscle Maximizer reviews, most people reading or hearing them are still not convinced.

While it may well be true that you can find all the information you need about bodybuilding and muscle gaining online for free, the downside is that there is a LOT of incorrect, even dangerous, information out there as well. If you follow the wrong advice, you could be delaying your results – or sabotaging your health and safety.

The reason why Somanabolic Muscle Maximizer reviews are uniformly glowing is because the program was created by a very experienced bodybuilding coach and nutrition specialist named Kyle Leon. Even among his critics, you’ll find admiration and respect for the man himself.

So the real value of Somanabolic Muscle Maximizer is that you’re getting EXPERT advice. That’s worth a lot – but let’s also look closely at what you’re getting in the program.

Get Instant Access

Your Dream Body

* Do you want ripped six-pack abs?
* Would you like to attract girls to your amazing physique?
* Are you eager to drop belly fat and get toned and hard?

You can achieve your dream body by adhering to a plan – which is what most Somanabolic Muscle Maximizer reviews will say. You need the right nutrition and the right exercise plan to make it happen. Kyle Leon designed a system which resonates with your genetic ability to build muscle and leverages your inherent strengths to get fast, reliable results.

This is where you get misled by the diverse Somanabolic Muscle Maximizer reviews out there. Some “reviewers” publish their reports with little, if any, research into the program or its creator.

Most don’t even know the fundamentals of body building or exercise! To counter-balance this, this review of Somanabolic Muscle Maximizer is based on extensive research of available material about SMM, analysis of interviews and reports by top specialists, forum discussions around the topic, and more.

Hopefully you will have enough information to make a buying decision with confidence and clarity.

Somanabolic Muscle Maximizer reviews

What Is Somanabolic Muscle Maximizer?

A program designed by Kyle Leon, Somanabolic Muscle Maximizer promises to help you add 20 to 40 pounds of pure muscle through exercise and nutrition – without recourse to pills and hormone injections, and without spending all day at the gym.

The name is derived from “somato” which means “body” and “anabolic” which means to “grow and develop”. The SMM type of nutrition unlocks your body’s ability to grow muscle bigger and stronger, and so the meal plan lies at the heart of the program. Combined with the right workout plan, this system is guaranteed to get you strong and ripped in record time.

Kyle’s Personal Bodybuilding Journey

Born a lean and thin person with what he calls “spaghetti arms”, Kyle struggled to add muscle and bulk as a teenager. He wasted time and money on exercises, supplements and training programs that didn’t help. He was almost ready to accept that nothing would turn him into a muscular jock, blaming his genes for his poor physique.

All that changed in university when he met a famous fitness coach who introduced him to what was then a radical concept… “Muscle comes from nutrition!”

That’s when Kyle’s journey began afresh. He studied nutrition and muscle building, became certified as a nutritionist, and specialized in learning all he could about the metabolic effect of foods on muscle growth and body building. Somanabolic Muscle Maximizer is the distilled result of years and years of learning and experience.

What’s Inside The Somanabolic Muscle Maximizer Program?

As all Somanabolic Muscle Maximizer reviews clearly explain, SMM is based on 4 formulas which are key for unlocking your muscle gaining potential.

1. Somanabolic Customizer – This introduces you to nutritional concepts, including how many nutrients you need to develop ripped abs. You’ll learn about what foods you can eat, and how much of it is ok.

2. Somanabolic Rebuilder – This is a formula for recovery of muscles following workouts. This, as every bodybuilder knows, is the most critical phase when muscles need fuel to grow and become stronger.

3. Systematic Nutrabolism – Regularly providing your muscles with the energy and nutrients to grow is the key to sustained muscle gain. You’ll learn what to feed your muscle to maximize growth potential.

4. Training Strain Factor – This is the muscle maintenance phase when you get a customized plan of what to eat and how to workout to sustain your figure.

Get Instant Access

Somanabolic Muscle Maximizer Reviews – What’s Good?

All SMM reviews suggest these advantages of the program:

1. Customized Nutrition and Workout Ideas make the program ideal for thousands around the world – and ensures a high level of success for those who follow it.

2. Specific Workout Plans – You won’t need to imagine or wonder about how to do these exercises. Everything is explained in detail.

3. Supplementation – This guide will steer you clear from worthless supplements, showing you only those Kyle himself has enjoyed the best results from.

4. 100% Money Back – Your investment in the program is protected by a no-questions refund policy in case you are not fully satisfied with what you get.

Somanabolic Muscle Maximizer Reviews – What Are The Drawbacks?

1. SMM is not suitable for absolute beginners. Unless you already are fit and are used to working out for muscle gain, you will not derive the highest value from this program.

2. Like other Somanabolic Muscle Maximizer reviews highlight, this is a program to add muscle, not primarily to lose weight. There are others, including Kyle’s own Customized Fat Loss, that are geared to shedding extra fat.

3. The program is only digital and you cannot order a hard copy (though you can always burn the material to CD or DVD to watch offline).

So, What’s The Final Opinion About Somanabolic Muscle Maximizer?

Somanabolic Muscle Maximizer is a comprehensive and customized nutrition and workout plan designed by a true expert and structured to leverage your unique genetic advantages to develop your muscle mass quickly.

At the price for which it is offered (along with a refund guarantee), it is definitely worth trying out – especially if you are an experienced bodybuilder looking to scale to the next level.

If you would like to try it out, click here to visit the official website for more information and order your copy.

Go to the Official Site

You might also want to watch this short video presentation that summarizes the information in many Somanabolic Muscle Maximizer reviews to help you make a choice.

Somanabolic Muscle Maximizer reviews


Old School New Body Review

Old School New Body review

– The True Facts About A Best-Selling Weight Loss & Body Building Program

Click here to download Old School New Body now*

With so many people struggling with their weight these days, it should come as no surprise that there are numerous weight loss and fitness programs on the market today.

The problem is that most of them require a great deal of time in order to see results, and most people who try these programs want faster results.

Old School New Body is a program that is designed for both men and women who want a leaner, stronger body in a shorter amount of time.

What Is Old School New Body?

Old School New Body is a program that is designed primarily for people in their 30s, 40s, and beyond who are starting to notice changes in their body due to an in active lifestyle or the aging process.

By showing you simple changes that you can begin making right now, this program will help you to turn back the hands of time and get the kind of body that you have always wanted without hiring a personal trainer or spending hours in the gym.

How Can This Program Help You To Get In Shape?

Old School New Body uses a variety of different methods to help you to burn fat, build lean muscle mass, and eliminate the free radicals that are responsible for aging. By focusing more on weight training rather than long, cardio sessions, Old School New Body is ideal for people who are already experiencing joint pain or simply do not have the time to get on the treadmill or the bike for an hour.

There is also a great deal of attention spend on diet and its importance in fighting aging and burning excess body fat. You will also find information on how to boost human growth hormone levels, how to stay properly hydrated, and the importance of rest when it comes to being fit.

What Do The Reviews Say About Old School New Body?

When you begin to read some of the reviews for the Old School New Body program, one thing that you will notice is that both men and women have found this to be a very beneficial and fast acting way to create major changes in terms of body size and overall health.

“I’m not lying when I tell you that I started to see a change in my body the first week. I would recommend this to anyone who wants to build muscle and lose weight.”
Ramona (testimony from company website)

“After all these years of working out, I can’t believe that it took something like this for me to finally get in shape. This is the kind of thing that really works.”
Jessie (testimony from company website)

Old School New Body review

Where Can You Order This Program?

In order to ensure that you get the latest information as well as a money back guarantee on your purchase, you will want to place your order traffic from the official website. When you do, you will receive all of the materials in an electronic format so that you can get started right away at getting a younger, fitter body.

Also, for a limited time, you can try out the entire Old School New Body program for seven days at a cost of just one dollar. This is a great option if you are unsure as to whether or not this is the right kind of fitness program for you.

Is Old School New Body Right for You?

If you are the kind of person who does not want to spend hours in the gym, then the Old School New Body program may be a great choice.

Not only should you be able to transform the look of your body, but you will feel younger and have more energy, too.

Take it for a trial from the official website – click here.

Go to the Official Site


What Is The Best Diet For Bodybuilding

diet for bodybuilding

Let experts teach you about bodybuilding diets. Learn about the ideal ingredients of a muscle gain diet, the absolute best bodybuilding food, and how to formulate a female bodybuilding diet.

So you want to know about the best diet for bodybuilding. It’s vital that you learn about this because true muscle gain depends intimately upon what you eat.

To gain muscle mass, you must focus intently upon what you eat. A bodybuilding diet is the most important part of your muscle gain program. Let’s learn about bodybuilding food and how to plan your own effective diet for bodybuilding.

What you’ll read about in this report:

  • An Overview of Bodybuilding Diets
  • Your Ultimate Diet For Bodybuilding
  • How Is a Female Bodybuilding Diet Unique?
  • Ideal Elements of a Muscle Gain Diet
  • What’s the Absolutely BEST Bodybuilding Food?

Your Ultimate Diet For Bodybuilding

diet for bodybuilding


You’re tasked with planning a meal plan to gain muscle. What should go into the perfect diet for bodybuilding?

Here are a few types of bodybuilding food items you might include:

  • Egg Whites: Most bodybuilders make egg whites an essential part of their diet for bodybuilding. Eggs have 60 times more protein than fat and are excellent to build muscle mass.
  • Chicken: Lean meat like chicken and turkey helps pack on solid muscle. That’s why a diet for bodybuilding should include plenty of it. Chicken is also low in fat.
  • Fish: Another frequent inclusion in any diet for bodybuilding, fish is a rich source of omega 3 and essential fatty acids which can help build muscle. Salmon, sardines and tuna are cold water fish that are rich in protein.
  • Legumes: Tasty, nutritious and a great source of fiber and protein, beans and legumes modulate insulin response that helps muscle gain and therefore is a useful inclusion in any diet for bodybuilding.
  • Lean Red Meat: Ground beef and red meat have protein, minerals and vitamins that help with building muscle.
  • Selected Carbs: Food containing carbohydrates with a low glycemic index burn slowly and provide fuel for muscle growth. Oatmeal and sweet potatoes are excellent choices to have on a diet for bodybuilding.
  • Hydration: Drinking enough water is an important part of bodybuilding diets.
  • Supplements: A muscle gain diet often includes protein supplements like whey protein. This makes up for any shortfall in dietary protein. A protein shake is both delicious and nutritive. Make it a part of your diet for bodybuilding every morning.

What’s the Absolutely BEST Bodybuilding Food?

Bodybuilding food


Bodybuilding depends on a foundation of eating right. When you eat bodybuilding food, your system will respond appropriately. While there are many types of bodybuilding food that are popular and tasty, only a few are absolutely essential to include in your diet for bodybuilding.

Among the best bodybuilding food items are:

  • Egg whites
  • Lean cuts of red meat steak
  • Chicken breast
  • Sweet potato
  • Asparagus

But there’s one bodybuilding food that’s head and shoulders above the rest – and that is filleted salmon.

What makes salmon so special?

Well, in addition to having a lot of protein, salmon is also rich in fat. With many people adopting bodybuilding diets that are low fat, bodybuilders are often fat deficient. Including fresh salmon in your muscle gain diet can get healthy fats back into your body.

For the best bodybuilding food, Atlantic salmon is quite inexpensive. It should be orange and non-smelly when fresh. Remove all bones and bake it in a preheated oven for 10 to 15 minutes. A serving has 12 grams of fat and provides around 200 calories.

How Is a Female Bodybuilding Diet Unique?

Female bodybuilding diet


A female bodybuilding diet is distinctively different from other typical muscle gain diets in that most women are afraid of bulking up so much that they look like a man or like a bodybuilder. That’s why a female bodybuilding diet is directed towards building muscle to stay lean and healthy.

So what’s in a good female bodybuilding diet plan?

Dieting is important to achieve fitness goals, but a female bodybuilding diet isn’t just about providing enough nutrients but should also do it in a way that keeps you lean, trim and strong.

Metabolism regulators that help burn off calories play an important role in any female bodybuilding diet. Food choices like nuts, dry fruits, cereals and protein bars are good inclusions.

However, macronutrients are also essential for a female bodybuilding diet and foods rich in protein will help grow and repair muscle during workouts, while carbohydrates provide energy necessary for exercise. Some good sources of fat such as avocado, nuts, coconut oil and grass fed butter also are to be a part of your muscle gain diet.

Other unique components of a female bodybuilding diet are:

  • milk for calcium and
  • green vegetables like kale and broccoli for folate and other B vitamins

Some women may require added protein, vitamin and fish oil supplements for a balanced female bodybuilding diet.

Ideal Elements of a Muscle Gain Diet

Muscle Gain Diet


A clean muscle gain diet will build muscle, burn fat and promote health. Most effective muscle gain diets are made up of nearly similar elements. Planning meals based on this formula will ensure you get enough of each component and will enjoy better muscle growth.

An excellent muscle gain diet is to eat 4 to 6 egg whites along with a banana and 1 serving of wheat-based cereal. For lunch, the optimal muscle gain diet will include 6 to 9 ounces of lean red meat, 2 cups of pasta and some broccoli.

For dinner, try this:

  • chicken breast
  • 1 sweet potato
  • a cup of peas and carrot

A muscle gain diet also needs pre-workout supplementation to provide extra calories and protein before exercise. A cup of cottage cheese with 4 slices of toast and jam work nicely.

After training, your muscle gain diet should provide a top up of protein and calories, which is available when you drink a whey shake with 1 cup of rice. A turkey sandwich with whole-grain bread is another option.

Bodybuilding Diets: An Overview

Bodybuilding diets


As you’ve seen, bodybuilding diets are unique for different people and depends upon their dieting goal. Some bodybuilding diets are ideal for muscle gain. Others are optimized for women. And a few help burn fat without losing muscle mass.

You can take this information and tailor your own bodybuilding diets that suit your unique needs.

Remember, what works best isn’t a particular food or routine, but the habit of systematically following your own eating plan, formulating a bodybuilding diet that includes all essential ingredients for muscle gain.

Body fat calculators are helpful in keeping track of your calorie intake and recording your progress towards weight and muscle gaining goals. Meal plans that are drawn from lists of allowed bodybuilding food will avoid the boredom of routine, while delivering all nutrients necessary for muscle building.

All bodybuilding diets will work – if you follow them correctly. If you’re having trouble designing your ideal bodybuilding diets, use the models available in programs like

Your best diet for bodybuilding is the one you stick with for the long run. With the right muscle gain diet, your ideal body is just around the corner.

Recommended reading:

  • What should I eat to be a bodybuilder?
  • What foods to eat to gain muscle?
  • What foods are energy foods?
  • How much do you need to eat to build muscle?

Bodybuilding Routines For Mass

bodybuilding routines for mass

If you’re looking to bulk up and want to know the best bodybuilding routines for mass, then you’ll love this overview of principles of rapid muscle gain and 3 plans for bodybuilding that work very effectively.

There are many different bodybuilding routines for mass and selecting the right one for you matters. You’ll have to workout hard with weight lifting, eat enough calories and get adequate rest. If you go about it correctly, you can gain as much as 10 pounds of muscle in a month. It’s possible, even practical – with the right strategy and disciplined training.


Truths About Bodybuilding Routines For Mass

bodybuilding routines for mass


There are many mistruths about rapid muscle gain that must be shattered if you are to have a shot at putting on weight.

1. Big Weights Work Better

While some bodybuilders prefer a high-volume program, the most effective bodybuilding routines for mass involve heavy lifts in the 8 to 12 reps range that triggers muscle growth.

2. Keep Progressing Steadily

Without creativity and ambition, you’ll soon hit a plateau in muscle growth. Never become too comfortable with any specific bodybuilding routines for mass. Keep pushing harder and you’ll continue to gain muscle.

3. Push Yourself To Breaking Point

Stopping a set before you’re at your limit is a mistake. Your goal should be to hit failure, which means you cannot continue at good form. Unless you do this, you’ll miss out on muscle gaining benefits.

4. Timing Is Important

Most bodybuilding routines for mass involve 3 phases:

  • In the first phase that lasts 4 weeks, you set the foundation for later muscle gain.
  • In the second 4 weeks, you’ll bring on extra poundage.
  • In the final month, you’ll concentrate on maximally using your expanding muscles.

But just as you’re pacing yourself over your bodybuilding routines for mass, you should also focus intently upon whatever muscles you’re developing. If you want to build arm muscles, don’t bother about your abs for some time.

The best bodybuilding routines for mass involve making a very short list of movements and repeating them over and over. At 5 to 10 reps, there’s a magical increase in muscle gain.

Rules Of Effective Bodybuilding Routines For Mass

bodybuilding routines for mass


1. Concentrate only on what you’re doing (building mass). Exclude all else.

2. Lift and move weights, the heavier the better. Hold it for as long as possible for best results.

3. Eat well.

4. Rest well, too. Anything less than 8 hours a night of sleep interferes with your bodybuilding routines for mass.

5. Rest in between sets. 3 minutes for squat and bench exercises, with a minute and a half for others, is ideal.

6. Finish a set when you are able to go a few more reps.

7. The best bodybuilding routines for mass have fewer movements (5 to 8).

8. Get enough reps. Mass gain is highest in the 5 to 10 range.

Exercises For Bodybuilding Routines For Mass

The best workouts for muscle gain include the following exercises:

  • Clean and Press: Heft a dumbbell in each hand to your shoulders, then overhead, for ten reps
  • Back Squat: Essential for mass gain
  • Straight Leg Deadlift: Not quite for training, but as a post-squat boost
  • Pull Up: For lat development and abs
  • Machine Back Rows: Needs a good machine, otherwise you might strain your back
  • Bench Press: Fills out your upper body along with clean and press
  • Barbell Curls: Develops general strength
  • Farmer’s Walks: Stresses the entire body, but is excellent to gain muscle

Integrated into a workout, these exercises make excellent bodybuilding routines for mass. But understand that any program is only as good as how hard you work it. To pack on muscle, you must put in intense work.


3 Great Bodybuilding Routines For Mass

bodybuilding routines for mass

1. The 5×5 Program

Comprising three exercises for the major muscle groups, the workout involves 5 sets of 5 reps each. Many muscles are stimulated, releasing testosterone and promoting muscle gain. The danger is overtraining, so unless you have lifted weights for 3 to 6 months earlier, go slow. You also won’t have time for other exercise, as this itself is quite demanding.

The Workout: 5 sets of 5 reps each of barbell squats, barbell bench presses, bent over barbell rows, pull ups, side lateral raises and sit ups.

2. German Volume Training

Done for more sets and ten reps per set, this bodybuilding routine for mass engages two major muscle groups daily, alternating between them to develop muscle rapidly. It is vital to stick to the nutritional protocol for weight gain. Though not best for strength development and requiring you to take adequate rest for recovery, it is one of the excellent bodybuilding routines for mass.

Workout: Perform 2 or 3 sets of 10 to 15 reps of dumbbell bench presses, bent over barbell rows, butterfly and incline bench pulls.

3. Full Body Workouts

By exercising each muscle group (hamstrings, quads, chest, back and shoulders), this king among bodybuilding routines for mass also lets you exercise a few smaller muscles individually, if you like. It is suitable for beginners, but begin with fewer sets and reps.

Workout: These bodybuilding routines for mass involve 3 sets of 6 to 8 reps of barbell squats, dumbbell bench presses, bent over barbell rows, seated barbell military presses, barbell curls, seated triceps presses and the seated calf raise.

While any of these three bodybuilding routines for mass will work well, you can switch programs if you feel like you’ve hit a plateau and stopped growing. The key component of any bodybuilding routines for mass is that they’ll only work in tandem with a nutrition plan. So make sure you’re getting a gram of protein per pound of weight and combine it with all other bodybuilding foods for the best outcome.


Bodybuilding Science – Understanding How To Gain Muscle

bodybuilding science

Bodybuilding science is fascinating. When you begin a workout knowing how what you do impacts muscle growth, you’ll enjoy the experience better – and feel motivated to continue exercising.

When should you start learning bodybuilding science? It’s helpful before you even start a program to gain muscle. But even if you’re an experienced bodybuilder, you’ll benefit from studying bodybuilding science as it will guide you to make modifications to your workouts for maximizing the results.

Knowing the science of bodybuilding will help you understand

  • principles behind weight training
  • mechanisms of gaining muscle mass
  • rationale for resistance training
  • why you’re doing what you’re doing
  • why some things work better than others

Bodybuilding Science Lesson #1: How Does Muscle Grow?

Muscle cells are spindly fibers encased in a fibrous tissue shell. They do not increase in number beyond childhood, but grow by ‘hypertrophy’ – a change that makes individual muscle cells larger through the accumulation of more muscle protein within them.

Muscle fibers are made up of aminoacids, which are the building blocks of protein. Fibers are arranged in layers, with the ‘sliding’ movement of one set of fibers over the other causing contraction or shortening, which enables movements.

When you exercise, your muscles are stressed and accumulate more protein which makes them bulkier and stronger. Bodybuilding science has taught us that when many such fibers grow bigger, the entire muscle group enlarges and becomes more powerful.

What generates the best muscle hypertrophy effect?

There are 3 factors:

1. Mechanical tension, such as the kind that develops when you lift heavy weights
2. Muscle damage, which is a consequence of lifting weights over multiple reps
3. Metabolic stress, created by biochemical reactions taking place in muscle to generate energy for your workouts

bodybuilding science - science of bodybuilding


Bodybuilding Science Lesson #2: What Happens When You Exercise Hard?

Weight lifting and resistance training place mechanical stress on muscle groups. Which muscles are under stress will depend on the kind of exercise you do. Until you reach a load of 65% or more of your current capacity to lift weights, nothing much happens. That’s why bodybuilding science suggests that lifting any weight that you can comfortably move for 12 reps isn’t helpful in bulking up!

But when you lift heavier weights, the exercise causes some muscle fibers to tear slightly, a phenomenon called ‘microtears’. This, along with the inflammation it creates, is what leads to muscle soreness following a workout. This is actually a good thing for muscle growth and hypertrophy because of the way your body repairs the damage.

Wherever there are microtears, smaller satellite cells that surround muscle fibers jump into action. They draw aminoacids from the blood (derived from proteins in the food that you eat) and use it to repair the damaged muscle – and make them a little bigger, tougher and stronger.

Bodybuilding science indicates that not only is this how muscle gain happens, but how critical rest periods are for growing muscle mass. Without rest, this repair process cannot happen. The damaged muscle will grow weaker and you’ll actually end up losing muscle tissue which is replaced by scar!


bodybuilding science


Bodybuilding Science Lesson #3: What Is Metabolic Stress & How Does It Help?

Your muscle cells require energy during a workout. Extra energy is required to repair fibers with microtears. This energy comes from a source called Adenosine Triphosphate (ATP) which is produced in mitochondria. Each molecule of ATP contains energy stored in the form of high-energy chemical bonds, 3 per molecule.

Muscle cells break down these bonds to release energy for contraction (and repair). The stored ATP in your body can provide enough energy for 3 seconds of muscle action before it needs to be replenished.

How does ATP get regenerated? When the high-energy phosphate bond is broken down in ATP, it results in smaller molecules of ADP and AMP. Under the effect of creatine phosphate, your muscle cells can combine ADP and AMP back together into ATP, permitting fresh energy to be drawn from it for muscle action. The creatine stores in muscles are enough to power your muscles for another 8 to 10 seconds. That’s just about enough time to sprint for 100 meters.

Beyond this point, bodybuilding science reveals us that your muscles will run out of stored energy and must look elsewhere for fresh supplies. Metabolism of glycogen that is also stored in muscles, as well as fat reserves from other parts of your body, can provide extra supplies of energy.

The breakdown of these materials, through a process called ‘anaerobic glycolysis’, causes the build up of lactic acid in muscles – which is what causes the burning sensation in muscles when you push yourself hard to exercise. Nevertheless, it delivers enough energy to keep your muscles going for a further minute or two. Beyond that, accumulated lactic acid will cause muscle cramps, a severely painful condition that prevents further muscle activity.

Bodybuilding exercises help build up reserves of energy producing substrates inside your muscles which makes them better equipped to withstand higher levels of stress for longer durations.

So, your knowledge of bodybuilding science helps you better understand how your muscles process dietary macronutrients like glucose, protein and fat to derive energy for actions, repair micro-tears to grow bigger and stronger, and gradually develop more tolerance and resistance against damage so that you can lift progressively heavier weights and gain muscle mass.

This basic understanding of the science of bodybuilding should help you tailor a workout to optimize your muscle gains and choose the right kind of muscle building supplements and exercise programs to take you closer to your goals quickly.

1 2 3 4 5 6 13