Pro Nutrition

Building muscle mass is the number one goal for bodybuilders and people wanting to increase lean muscle mass. It’s east to gain weight, but getting quality muscle mass is much harder.

It requires hard training and good eating habits. You need to taking in enough protein each day to build solid muscle mass. Use a whey protein if you have trouble getting enough protein from your food. A mass builder can also be useful but supplements need to aid your bodybuilding - instead of being the main factor.

Aim to eat protein with all meals, and eat every 2-3 hours in order to stay in an anabolic state. Train hard and heavy ever 2 to 3 days. Use heavy weights and focus on the big muscle building exercises. Use deadlifts, bench press, clean and press, rowing motions, squats, leg presses and upright rows.

Focus on building muscle in the big muscle groups. Focus on the legs as they are the biggest muscle group you have. Load up the bar and push yourself.

Use these basic bodybuilding lifts and eat plenty of protein and clean food. Use these tips to bulk up with lean muscle and minimum fat.

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Hey guys,

Just found a recent conversation online about vegan bodybuilders. Many people have had similar questions, so I though this would be useful. Post your opinion below…

Hi, I have a friend who is a vegan. He basically avoids any kind of animal food. I personally don’t think this is healthy, but I respect his choice. However, there is one thing that we do not agree on. My friend says that people who eat vegan food can be bodybuilders. I know that you need to eat plenty of protein if you want to have muscles and that vegetables do not contain these molecules. So can you tell me are there any vegan bodybuilders?

Answer:

Hi, being a vegan means you have to eliminate animal products from your diet, but this does not restrain you from doing anything in your life. This considers bodybuilding. So to answer your question is that there are vegan bodybuilders. It is true that animal products, like meat, eggs and dairy products are much richer in proteins than vegetables and fruits. However, you are wrong to think that vegan food doesn’t contain any proteins. In fact, all of the amino acids present in animal products can be found in vegan foods too, just in different amounts. So if a vegan bodybuilder intakes a required quantity of calories, there is nothing stopping him to build the muscles. The most important thing is that vegan bodybuilders eat a variety of products in order to obtain all the necessary amino acids. I hope I have clarified things for you.

Source: steadyhealth.com/ow_much_fiber_is_needed_for_bodybuilders_t55923.html

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A “see food and eat it” diet is a diet that many people online recommend for guys who want to add weight to their frame, or bulk up. This means that they need to eat any food that’s in sight. So if they see a donut, they eat it or if they see a whole pizza, they eat it as well.

Is this good advice?

While many people will tell you if you want to bulk up then you need to eat everything you see, they don’t tell you that you will end up looking like a fat slob, with a big tyre round your midsection.
Eating everything you see in front of you is not the way to go if you want to pack on muscle weight. If you want to be fat – then go right ahead.

The right way to bulk up is with clean food. And lots of it. If you are eating plenty of wholesome food, then you can really eat a lot. Train heavy and eat regularly. This is how you build muscular weight, but it takes a lot more discipline than the other route.

Problem is, if you eat fast food and other junk, you will get big but fat. This is no benefit to your muscles and you won’t even see your muscles under all that fat.

You need to be eating quality protein, carbohydrates and fats every 3 hours throughout the day. Also train heavy and get plenty of rest. You should do some form of cardio or interval training so that your fitness does not fall behind, and you stay quite lean. Keep in mind, you do need to add some bodyfat – but you should still below 10-11% with a clean diet and good bodybuilding routine.

Here are some of the best foods to eat:

Eggs
oatmeal
whole-wheat bread
bananas
oranges
protein shakes
Steak
Chicken
Turkey
Pasta, brown rice
Grilled chicken sandwiches
mixed steamed veggies
chicken breast
milk – this will make you bulk up very fast

Protein shakes are always good after training sessions and to top up your calorie intake. Try some meal replacements also if you don’t want to cook 6 meals a day.

If you are a hard gainer, then a diet of 6 meals a day (with the above foods) will help you add quality bodyweight quickly. That means building muscle weight – not fat weight.

You can have some room for your favourite foods, but never confuse bulking up – with pigging out.

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Many people ask this question about bodybuilding supplements. There is no doubt that supplements help to enhance the recovery and performance of bodybuilders and other athletes, but this is because they have the basics in place already.

They already have a good, clean diet of protein, carbs and fat. They drink adequate water and they workout with weights, while also performing cardio on a regular basis. As they have the bodybuilding basics in place, any supplements that they add to their program enhances their physique and performance.

The problem most people have is that they want a miracle sport supplement. They want the ultimate fat burner, or the incredible muscle builder. They don’t want to put in the effort and the discipline to succeed.

Bodybuilding supplements work as an aid to your diet and training. But they wont give you a miracle cure if you want to eat garbage and watch TV all day long. The question is how much do you want that great body, strength or endurance?

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“How much whey protein should I take?” is a very common question for new trainers and expersinced bodybuilders as well. This seems to be an evergreen subject that people never seem to agree on.

For most people who work out usually 2-3 times a week, they wonder about the different times that they shoud take whey protein. Some people say they should take protein after the workout, an hour before the work out, or when they wake up in the morning. So when should you be taking it? And how much?

1.0-1.5g of protein per body weight is a good figure to go with. You then need the protein divided into 5 small meals throughout the day. Whey should be taken after your workout and 30min before bed to feed the body through your sleep. This keeps your body in an anabolic state, the state where muscles grow. People take whey protein in the morning to help bring the body out of the catabolic state. However, you can also eat egg whites and oatmeal for breakfast if you like.

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