Author Archives: Body Building Guide

Bodybuilding Nutrition Tips To Bulk You Up Right Quick!

bodybuilding nutrition tips

Many people wish they had some quality bodybuilding nutrition tips when getting started. The reason is obvious. Most mistakes while trying to gain muscle mass are related to not knowing what to eat or when.

Beginners consistently underestimate how many calories they’ll need to bulk up, or how best to consume them. And even seasoned bodybuilders forget the importance of one or more other factors.

Hopefully these bodybuilding nutrition tips will be a quick and handy reference guide to help you along your journey to a healthier and more muscular body.

Bodybuilding Nutrition Tips


1. Eating Is Really Important

The way you eat determines how successful you’ll be at developing the right physique. In fact, it’s probably even more important than how you train! After all, exercise only makes up a tiny sliver of your life. What you do outside the gym will influence your results.

Eating a surplus of calories makes sure that your muscles have enough raw material to repair muscle cell damage caused by heavy exercise. That’s why the best bodybuilding nutrition tips are about developing eating habits more than what you eat.

2. Forget ‘Perfect’, Focus on ‘Good’

Aiming for perfection often leads to giving up when you don’t see quick progress. Remember, your muscles won’t magically appear overnight. These bodybuilding nutrition tips are meant to speed up the path to a better physique, but you should still stick to a program, be disciplined, sacrifice and suffer a little, just as with the pursuit of any worthy goal.

3. Simplicity Wins

Eating a simple diet that’s quick to prepare will make it easier to stick to. If you crave a more elaborate, complicated meal plan, limit it to weekends.

4. Eat Clean

High quality food choices will give you an edge in gaining muscle. Nutrients are necessary for performance and healing after a workout. Many collections of bodybuilding nutrition tips overlook this vital point. Poor choices like fast/junk food or processed foods can derail your fitness program.

5. Eat Often, Even If Small Meals

Some bodybuilders eat every 2 to 3 hours. That’s because bulking up takes a lot of energy. It’s impossible to get all your nutrients and calories in just 3 daily meals. Small, frequent and well-balanced meals are better. Eat high-protein snacks in between meals, also.


bodybuilding nutrition tips


6. Eat Prior To Workouts

To preserve muscle mass, you must load up with calories before a workout. Otherwise, your body will cannibalize itself to fuel your exercise session. Consuming high glycemic-index carbs immediately before workouts is a great bodybuilding nutrition tip.

7. Limit Your Exercise

Weight lifting sessions should be less than an hour. Intense workouts are better at stimulating muscle gain than relaxed, lengthy sessions.

8. Speed Up Afterwards

The only time when carbs are desirable as food sources are following an exercise session, when muscles are hungry for energy. Sugar and processed carbohydrates like bagels or white rice are good choices.

9. Watch What You Eat

This, of all the bodybuilding nutrition tips here, is very important – because it isn’t always easy to know what you’re eating. Learn to assess what 50 grams of protein looks like, so you can make sure your servings are the right size, even when you’re eating at a cafeteria or restaurant.

10. Choose The Correct Carbs

Potatoes, simple sugars and other high-glycemic carbs are fine following workouts. Low-glycemic carbs such as vegetables are better at other times of the day. Complex carbs like quinoa, whole grain and brown rice take longer to digest and absorb, and keep you feeling energized for longer.

11. Don’t Succumb To Temptation

Here’s another powerful bodybuilding nutrition tip… Never go shopping when you’re hungry. You’ll only tend to pick up unhealthy foods. Sugary soda drinks or processed foods and pastries are best avoided. Don’t buy them, and you won’t be tempted.

12. Protein Is Important

All bodybuilding nutrition tips stress the vital role of proteins and aminoacids in muscle building. Most estimates of daily protein requirement are too low. Your goal should be to get at least 1 gram per pound of body weight, preferably more. Eating whole-food sources like dairy, steak, chicken, fish and eggs can help you meet this target.

bodybuilding nutrition tips


13. Drink Calories

While you’re on the go, a scoop or two of protein powder in a glass of milk makes for a nice supplement of calories and macronutrient. It also tops up your fuel stores and reduces cravings for a snack of unhealthy food when you’re hungry.

14. Cook Food Right

All the benefits of high quality food can be neutralized if you prepare it incorrectly. Grill or broil meat. Avoid frying or using much oil or butter. Shun sauces and salad dressings.

15. Saturated Fat Isn’t Evil

While you shouldn’t over-indulge in them, don’t be afraid of eating saturated fat. It’s good for hormone production and a rich source of Vitamins A, D, E and K.

16. Snack Before Bedtime

Of the many bodybuilding nutrition tips, this is my favorite! A healthy snack before you retire for the night can serve many purposes. You won’t wake up hungry in the middle of the night. Your muscles get some extra nutrition while they heal and grow as you rest.

17. Sleep Tight

Muscles grow during periods of rest and recovery. Sleeping long enough is important to gain muscle mass. If you have trouble going to sleep, try melatonin or GABA.

18. Give It Time

Maybe you’re not seeing results as soon as you had hoped for. Don’t worry. Rome wasn’t built in a day. Neither will your body. Make minor changes to your workout routine and eating pattern and watch for improvement. Keep tweaking – and be patient.

19. Cheating Is Okay

Nobody can eat clean all the time. So if you cheat from time to time, that’s fine. In fact, indulging once in a while may actually help you adhere to your regular eating plan better.

So there you go. The top 19 effective bodybuilding nutrition tips that will get you to your dream body faster and more surely. Follow them diligently and watch your transformation happen.


HFT Muscle Review

HFT Muscle Review

HFT Muscle Review Some people stay in the gym and spend hours lifting weights. They work hard but even after months of sweating and sacrificing, they see very little definition in their physique.

If there was only a way to overcome the body’s limitation! Well, if you were to search the online world right now, you’ll come to know a program called HFT (High Frequency Training) Muscle.

What is this and how can this help you?

The Problem

You might assume that what you need would be to increase the number of reps you make. If that were true, then runners would have had well-defined glutes and calves. Frequency isn’t the answer. You need to understand how you muscles work and to see the right set of exercises for it. If you work out right, you’re bound to see the improvement more quickly.

All about Chad Waterbury

So, who’s the man responsible for the HFT Muscle program? His name is Chad Waterbury. Who is he and why should you trust him?

First of all, Chad is a neurophysiologist and a fitness author. He is know for his unique training methods that have been widely accepted by everyone. Many of his clients are athletes, bodybuilders, figure models, and fitness enthusiasts.

Chad also worked as a director of strength and conditioning at the Rickson Gracie International Jiu Jitsu Center that’s found in West Los Angeles. After this stint, he moved on to become a personal trainer for professional fighters, celebrities, and non-athletes. He’s also a regular contributor for a variety of health magazines if he finds time between lectures and conferences.

As for his educational background, Chad has a master’s degree in physiology where his specialty is on the neurophysiology of human movement and performance. This is when he realized how he had to radically make changes in the way he trains his clients.

He realized that you need not stay in the gym for hours on end pumping iron until your body groaned. His programs are actually now shorter but faster. What came out are clients with superior strength, endurance, and muscular development. Chad can attest to the fact that his programs work because not only has it worked on him, but it’s also been proven effective on the people he works with.

The Actual Program

What does HFT Muscle program offer that you don’t get from the rest? Here’s why you need to make the much-needed investment:

The volume of work isn’t excessive. In fact, you only need to allot a short period of your time for the exercise.
The HFT Muscle program allows you to gain muscle and eventually increase the intensity of your program, but it also takes into consideration the time it takes for your body to adjust.

Simply put, you don’t add too much too soon. Rather, it gives your muscles time to adapt to the changes so that your physiological defense mechanism doesn’t attack your body’s immune system.It comes with a reasonable progression plan. This is important because you don’t want your development to plateau.

Variety in the movement and patterns. Chad’s HFT Muscle program allows your body to gain muscle with the help of varying routines and movements. This also makes your exercise more interesting. More importantly, this constantly surprises the muscles in your body so that these don’t become immune to the routine.

The Different Sections

The HFT Muscle program is divided into five sections:

Real-World Observations

Muscle Science

High Frequency Training

Targeted HFT

Full-Body HFT

Section 1 talks about how Chad was inspired to create this innovative program based on his observations. He has worked with a variety of clients and is therefore familiar with the different demands of people of varying ages and age range. This is also where he talks about strategies for increasing training volume to allow muscle growth and development. He delves further into the mistakes people make and the things you should avoid so that you don’t fall victim to these fallacies.

Section 2 looks into the science of muscle growth. Chad goes to show you that his methods are based on facts as well as observation.

Section 3 outlines the steps you need to take so that you can reach your goals at the soonest possible time. The HFT Muscle system basically works with a particular muscle group four or more times per week in order to increase mass. The workouts are short, but quick and frequent.

Sections 3, 4 and 5 delve into the two approaches to HFT implementation: targeted and full-body. So whether you want to work on a specific area or on your entire body, Chad has the program you need. The mini workouts are divided into two for a 28-day period. You’re also given another option: workouts are divided into four each week for a 12-week period.

HFT Muscle Review

The Bottom Line

As you can see, the HFT Muscle Training program isn’t just flexible, it’s also effective, which is why it has gained worldwide popularity.

Official Site


Rope Face Pull

About the Rope Face Pull

Type: Compound
Level: Beginner
Muscle Groups: Shoulders, Traps, Upper Back
Equipment: Cable

VIDEO: How To Do Rope Face Pull


Rope Face Pull Instructions

1. Adopt a split stance, holding your arms straight out in front with forearms pronated.

2. Breathe in deeply and pull the rope towards your face, holding your elbows high.


Seated Cable Rows

About the Seated Cable Rows

Type: Compound
Level: Beginner
Muscle Groups: Upper Back, Biceps, Lats, Shoulders
Equipment: Cable

VIDEO: How To Do Seated Cable Rows


Seated Cable Rows Instructions

1. Place the desired weight on the rack and attach a V-bar (or close-grip bar) to the seated row machine.


Decline Sit Up

About the Decline Sit Up

Type: Isolation
Level: Beginner
Muscle Groups: Abs
Equipment: None

VIDEO: How To Do Decline Sit Up


Decline Sit Up Instructions

1. Set the bench to angle up at 30 to 45 degrees. The difficulty of situps will depend on the angle.


Seated Dumbbell Shrug

About the Seated Dumbbell Shrug

Type: Isolation
Level: Beginner
Muscle Groups: Traps
Equipment: Dumbbell

VIDEO: How To Do Seated Dumbbell Shrug


Seated Dumbbell Shrug Instructions

1. Select your dumbbells of the appropriate weight.

2. Sit with your back straight on a flat bench.


Barbell Upright Row

About the Barbell Upright Row

Type: Compound
Level: Beginner
Muscle Groups: Traps, Biceps, Shoulders
Equipment: Barbells

VIDEO: How To Do Barbell Upright Row


Barbell Upright Row Instructions

1. Load the barbell with your desired weight.

2. Stand facing the bar with your feet apart at approximately shoulders-width.


Bodyweight Hip Thrust

About the Bodyweight Hip Thrust

Type: Isolation
Level: Beginner
Muscle Groups: Glutes, Abs, Hamstrings
Equipment: None

VIDEO: How To Do Bodyweight Hip Thrust


Bodyweight Hip Thrust Instructions

1. Lie flat on the floor with your arms at about 45 degree to your body and knees bent.


Smith Machine Shoulder Press

About the Smith Machine Shoulder Press

Type: Compound
Level: Beginner
Muscle Groups: Shoulders and Triceps
Equipment: Machine

VIDEO: How To Do Smith Machine Shoulder Press


Smith Machine Shoulder Press Instructions

1. Set the bench down in the Smith machine shoulder press. Adjust the back at 90 degree. Sit on the bench and move so the bar is placed comfortably in front of your face.


Reverse Hack Squat

About the Reverse Hack Squat

Type: Compound
Level: Intermediate
Muscle Groups: Hamstrings, Quads, Calves, Glutes Equipment: Machine

VIDEO: How To Do Reverse Hack Squat


Reverse Hack Squat Instructions

1. Load the hack machine wit the weight you are going to lift in this session.

2. It is important to lay your chest flat against the pad and shoulders should be up against the shoulder pads. Stand with your feet shoulder width apart on the bottom platform.

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