Adding a healthy dose of muscle mass to your frame will not only make you more confident but you will feel energized.

We all know the saying “Look good, feel good.”

So, in this article, I will share with you a complete nutritional guide for daily muscle growth, so you can look, feel & perform at your very best.

The Importance Of Proper Nutrition for Muscle Growth

Nutrition is the most important key to achieving your physique goals.

Without proper nutrition, you will end up disappointed no matter how much hard work you put in.

People generally don’t fail to train hard (although they do fail to train smart)

The number one reason why most people aren’t getting results from their workout routine is because of their diets.

As legendary bodybuilding coach Guru Vince Gironda said “Bodybuilding is at least 80% nutrition.”

So then, How do you set up your diet?

It is no that complicated trust me. But it will require you to do some simple calculations in order to get an accurate estimation of your caloric intake and requirements.

Step 1: Establish Your Calorie Target

First of all, you need to calculate your BMR or basal metabolic rate. Your Basal Metabolic Rate or BMR is the number of calories that your body burns to sustain living on a daily basis. Basically, it’s the amount of calories you burn doing nothing.

Now, how to calculate your BMR?

BMR will vary greatly among individuals depending on so many factors like sex, age, height, weight, and bodyfat. Taking that into account, I think the best formula for estimating BMR is the modified Harris-Benedict formula because it takes body composition into account rather than just relying on weight.

For Men:
BMR=66 + (13.7 x lean weight in kg) + (5 x height in cm) – (6.8 x age)

For Women:
BMR= 655 + (9.6 x lean weight in kg) + (1.7 x height in cm) – (4.7 x age)

For example, if you are a 25 years old male who is 5’10(155cm) and weigh 180lbs(81kg) with 15% bodyfat your BMR would be around 1735 Kcal per day.

This will account for around 70% of your daily caloric expenditure.

Step 2: Calculating Your Maintenance Calories

After estimating your BMR, you need to factor in your daily activity levels in order to calculate your daily maintenance calories. Those are the calories that you maintain your weight at.

Most people are on the moderate activity level. So, you will need to multiply your BMR by 1.5

If we take our previous example, his maintenance calories would be 1735*1.5=2600 Kcal per day to maintain his weight.

Now, in order for you to grow muscle mass, you will need to eat in a caloric surplus. Most people know that. But the real question is how much of a surplus?

Because we don’t want to gain fat, we only want precious lean muscle mass.

How much of a calorie surplus will depend on many factors including genetics, age, metabolism, and insulin sensitivity.

But? I found that the best indicator to use as a reference is the starting bodyfat percentage. Your bodyfat levels would indicate whether you are someone who will benefit from a large caloric surplus, or you will do better with a more conservative approach.

Here is a rough guide for you;

Step 2: Calculating Your Macros

After estimating your daily caloric intake, the next part is to determine your macros profile.

Protein

First, we will start with your protein intake. Protein is the most important macronutrient for muscle growth as it is the main building material for muscle tissue.

As a main rule of thumb, protein intake for individuals looking to gain lean muscle mass should be at least 1 gram per lb of bodyweight. This is the minimum you should consume daily to get the achieve the most optimal level of growth possible in terms of lean muscle gain.

Your protein intake should be spread across all of your meals for the day, with at least 20-30 grams of protein per meal.

Why is that?

Because in order to fully stimulate protein synthesis, you need at least 2-3 grams of the amino acid leucine. To get that amount you need a minimum of 20 grams of complete protein.

Carbohydrates

The second macronutrient is carbohydrates. Carbohydrates have been a subject to a lot of controversy in recent years with some people blaming it for the increased obesity and health problems in todays society, while others claim that high-carbohydrate is the best way to eat.

I personally choose the middle ground between the two. I think some people would greatly benefit from a higher carbohydrate intake, while others will not. People who have always been ‘skinny’ with naturally low levels of bodyfat will usually will need a higher carbohydrate intake to gain muscle, while those who tend to store bodyfat more easily need to be more conservative.

As a numbers freak, here is again another guide on how many carbs you should be eating depending on your bodyfat levels:

The best and most beneficial time to eat carbohydrates is straight after a workout, to replenish your glycogen stores.

This is the only time where it is actually beneficial to consume sugary (high glycemic index) carbs like rice cakes and Gatorade.

At all other times, stick to low glycemic index carbs.

Oats, Lentils, Whole Wheat Bread and Quinoa are all great options. Those will keep your blood sugar levels stable and help you to sustain high energy levels throughout the day while avoiding unnatural energy crashes.

Fat

The third macronutrient is fat. Fat has also had it’s fair share of controversy over the years.

Until not so long ago, higher fat intake was considered dangerous even by most fitness and bodybuilding coaches.

But, in recent years, Fat has made a huge comeback with Keto and low-carb diets becoming wildly popular especially among celebrities.

For us, people looking to build muscle, our fat intake would simply be the remaining calories after establishing our protein and carbohydrate intake.

So, if we take our example as a reference. His calorie target is 2950 calories per day. He will consume 180 grams of protein and 270 grams of carbs. Since protein and carbs both have 4 calories per gram, his carb and protein intake would equal 1800 calories.

So the rest of his calories (790 calories) would come from fat. Which will be around 87 grams of fat.

The best time to consume fats is when you are not consuming a lot of carbohydrates.

I personally love to have most of my fat at breakfast time.

This is against the popular belief, but I have found that having a protein and fat only breakfast helped me to have a sharper mind during the day.

Also, it helped me to stay leaner while adding bodyfat. If you are someone with a poor insulin sensitivity, I suggest you experiment this approach as well.

Supplements

I am not usually a big advocate of supplement use as I think that you don’t need them to gain muscle and lose bodyfat. But there a few supplements that I think they are a must to build muscle and optimize your mental performance.

L-Tyrosine:

An amino-acid often found in good quality pre-workout supplements, and that is for good reason. L-Tyrosine stimulates the production of certain hormones and neurotransmitters in the body. It is also critical in controlling metabolism.

But, the main benefit of L-Tyrosine as shown by research is that it can help to blunt fatigue, improve mental clarity and increase overall performance.

Creatine:

Creatine is an essential supplement especially before your strength workouts especially if you are aiming to lift heavier weights.

In the first 10 seconds of a lift, the main energy system is ATP and Creatine Phosphate. With the ATP system, you break a phosphate group off and that releases energy to help you lift a heavy weight, Creatine will help to quickly put that Phosphate group back on to reproduce another ATP group.

In plain English, this is mean that creatine will allow you to lift 2 or 3 more reps with a given weight by speeding up the production of ATP.

More reps would equal more stress on your muscles and thus more growth.

I personally think Creatine is mandatory. If I was to choose only one supplement that I will take for the rest of my life, I will choose Creatine.

In the end, I hope you enjoyed the article guys. Now, time to make some Gainz!

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While simple, it applies to any area of your life. If you can measure something, you’re able to make progress.

If you want to grow a business you need to track pitches, sales, conversion, etc. And if you want to lose weight you need to measure your workouts and caloric intake.

But if you’ve ever tried to lose weight you know that it’s not always easy.  Bad habits are hard to break. But science has now proven that doing one thing will greatly impact your ability to lose weight and keep it off.

So what’s the habit?

Food Journal Study

In 2008, a Kaiser Permanente study of nearly 1,700 participants showed that keeping a food diary can literally double a persons weight loss! The study found that people who actually logged all of their meals in a food diary lost twice as much weight as those who kept no records at all.

And finding a program that works is needed because so many people in the United States and worldwide are struggling with finding a plan that works. As co-author of the study, Dr. Victor Stevens said, “More than two-thirds of Americans are overweight or obese. If we all lost just nine pounds, like the majority of people in this study, did, our nation would see vast decreases in hypertension, high cholesterol, diabetes, heart disease, and stroke.”

He also found that if people can lose as little as five pounds they can reduce the risk of developing high blood pressure by 20 percent!

What the Food Journal Study Found

According to the author of the study, Jack Hollis, Ph.D. said, “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

How a Food Journal Helps You Lose Weight

Keeping a food diary doesn’t have to be a formal journal that you carry around with you all day. Although that can work if you need to use one. But just the act of scribbling down what you eat on a sticky note, sending yourself emails tallying each meal, or shooting yourself a text message will work as well.

The results come from reflecting on what you eat on a regular basis. It’s about becoming aware of your eating habits so you become aware of what you’re eating on a consistent basis. 

Logging your food in a journal makes it easy to avoid temptation throughout the day. Food journaling in conjunction with these four habits will help you lose weight and keep it off for good. 

4 Ways to Accelerate Rapid Weight Loss

1. Find an Accountability Partner

Find someone with similar weight loss goals so you can find a partner to exercise with and send updates on your food diary.

2. Daily Exercise

While tracking your calories is key, daily exercise is also vital to losing weight. Whether it’s jogging, working out, yoga, pilates, or other activities. All of them will help accelerate fat loss and increase your metabolism.

3. Intermittent Fasting

There have been countless studies in the past decade showing the power of intermittent fasting (IF) to help people lose weight and keep it off.  

4. Meditation

How can meditation help lose weight? By helping you stay relaxed throughout the day. High-stress levels make it easy to binge on salty and fatty foods.

Plus, meditation can help keep you calm and keep cortisol levels low.

Food Journal Your Way to Success

Start using a food journal, email or text message reminder to hold yourself accountable. The simple act of becoming aware of your daily food intake will help you double your weight loss.

Add in some of the other four methods to become healthier and happier. Remember, you can’t live an extraordinary life you’re constantly worried about your health!

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Do you have a healthy body shape? For many people, the answer is defined solely by how much they weigh or whether they have a perfect hourglass figure. Many individuals focus their attention on measurements such as their chest, waist, and hip size, or they step on a scale to tally up the pounds. Sadly, many people judge their own and others’ health, and sometimes personal value, based on these numbers.

Step Off the Scale and Away From the Measuring Tape

The truth is that there’s a wide range of healthy body shapes and sizes. Rather than defining good physical health by shape and size, a more accurate approach to determining good health is through measurements of blood pressure, cholesterol levels, emotional health, and overall well-being. It’s easy to assume that a person with more belly fat is less healthy than a slender person. However, there are many, many factors that determine health. For example, a person with a slim build may look thin but have a larger percentage of body fat than another person with a different body type.

Perceptions About Heavy Bodies

In modern society, there’s a pervasive idea that extra weight means poor health. Assumptions are made about a person’s eating habits, self-control, self-esteem, and activity levels. All too often, when an individual carries extra weight, others assume that the individual can’t or won’t enjoy many physical activities. This is a stereotype that has been busted by athletes, such as Myrna Valerio, a marathon and ultramarathon runner recognized for her success.
It’s important to remember that body types and shapes are often heavily affected by genetics. Your genetic family history determines your bone structure, where you carry extra fat, your frame size, and the speed of your metabolism. The key to identifying healthy bodies lies in identifying the habits of the individual, not in taking their measurements.

Why Changing Perceptions Is Important

Why is it important to change society’s ideas about excess weight and heavy body types? Your perception of yourself does have an impact on your ability to enjoy a healthy lifestyle. When an individual believes s/he is overweight, s/he may have an intention to lose weight, but studies have found that it doesn’t inspire actual changes in diet and exercise. Conversely, when adolescents believe they are overweight, they are more likely to fall into unhealthy, and sometimes dangerous, habits.

Factors That Affect Body Image Perception

The deck is stacked against women, men, teens, and children who believe they are overweight. Every day, they are bombarded with messages about ideal body shapes and sizes. Advertisements on television, in magazines, and on the internet flaunt thin bodies, clearly defined muscles, narrow waists, and photo-edited skin. Adults, teens, and children face criticism from peers and feel pressure to mimic current trends whether they are healthy or not. Messages from companies selling diet plans and exercise equipment often add to existing stereotypes.

Negativity Doesn’t Lead to Positive Changes

Each of these messages tells the individual who feels overweight or underweight that they are somehow less than the people in those visual images. Remember that a negative perception of your own body does not lead to positive changes.

Recognize the Beauty of Your Body

At womenshealth.gov, a healthy body image is defined as positive feelings about your particular body shape. Those women and girls with a positive body image tend to enjoy better physical and mental health – even if they are overweight or underweight. Conversely, those who have negative feelings about their bodies are at greater risk for eating disorders and other mental health conditions. That negative body image may prevent men, women, and children from going out socially, exercising, or making healthy dietary choices.

Developing a Positive Body Image

One of the best ways to improve your perception of your own body is to focus on positive thinking rather than negative thinking. The National Eating Disorders Association recommends several tips for improving the way you think and feel about your body. For example, take time to really appreciate the things your body can do, such as breathing, laughing, and walking. Surround yourself with others who have a healthy, positive outlook on life. Cut out negative social media and any messages that limit your definition of what a healthy body looks like.

The next step is to focus on the things you can control in your life. After accepting your body shape and size, celebrate your own unique qualities and understand that you can enjoy a healthy, fulfilling life whether you’re a size 2 or a size 32. Learn how to make healthy eating decisions and find ways to incorporate exercise and physical activity into your days. Identify and look up to new role models, such as Christa Singleton, one of a group of Plus-Size Climbers who climbed Mt. Kilimanjaro in 2016. Refusing to let her size define her, Singleton is breaking through conceptions about size and health.

Get Treatment for Eating Disorders

If you’ve experienced or are experiencing eating disorders, seek treatment during this process. Again, there are many negative beliefs that may hold you back when the subject of eating disorders come up. Amelia Boone, an elite athlete, knows this all too well. Stories like Amelia Boone and her eating disorder treatment aren’t uncommon among athletes, but these stories aren’t often shared with the public. Move past the misconceptions and seek appropriate treatment.

Recognize the Things You CAN Change

If you are struggling with a negative self-image or the desire to make improvements in your life. You might start by changing your own ideas and discussions about the “ideal” body shape and size. Remember that your strength lies in conquering the things you can control without succumbing to popular ideas about body shape or despairing because of genetic factors you can’t change.

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Your eyes slide out of focus and laying in bed feels like the only thing you want to do.

Sometimes we just need a boost. Enter Nootropics. The latest scientific development in cognition enhancement.

The road to success is paved with obstacles like procrastination, doubt, fatigue and the myriad of other challenges that we must be overcome in todays fast paced world.

Discipline is key, but that’s something that is cultivated over time. That’s where nootropics can help you get your foot in the door.

Sometimes, all you need is that little ‘nudge’ to help you get started or finish off daily tasks.

Your day job may leave you drained. All you need is something extra that will help you get things done even after a hard day’s work.

If you’re like me and you want to make every moment count, this article is for you.

Let’s see which Nootropics are best for energy, cognition, focus and motivation.

Piracetam | Best Nootropics

Rating: 4/10

Piracetam has been synthesized over 50 years ago, making it one of the oldest and most popular nootropics.

It works by improving blood flow in the brain. It is thought to reverse the effects of Alzheimer’s and dementia.

Piracetam is an effective cognitive enhancer that boosts verbal fluency and creativity, making it great for studying. It also increases brain plasticity, favoring the formation of new connections in the brain and slowing down cognitive decline.

Piracetam accelerates the production of acetylcholine, which can accelerate the depletion of choline in the brain, potentially leading to headaches. It also boosts other stimulants such as caffeine and is best taken together with choline to counteract it’s depletion.

Phenylpiracetam | Best Nootropics

Rating: 7/10

Phenylpiracetam is one, if not the most potent nootropic of the racetam family.

Structurally, it is an analogue of piracetam with an attached phenyl group.

The added phenyl group allows phenylpiracetam to pass through the blood faster than piracetam, making it thirty to sixty times more potent and it produces more stimulating effects in a manner similar to other phenethylamines such as Adderall.

It improves cognitive performance and problem-solving skills in people that suffer from low-mood or asthenia.

Phenylpiracetam is an ideal nootropic for athletes because it increases stamina and reduces the negative effects of stress on the body.

Adrafinil | Best Nootropics

Rating: 9/10

Adrafinil is a great choice for anyone that wants to get that needed ‘kick’ to make the most out of a day.

Adrafinil is a precursor to Modafinil, thus being quite the same in terms of effects, although you would twice the amount to achieve similar effects.

It’s actually metabolized by the body into Modafinil and has a shorter half-life. In the United States you will need a prescription for Modafinil, where as for Adrafinil, you do not.

Rather than forcibly stimulating the body and generating hyperactivity, Adrafinil increases the presence of the neurotransmitter Orexin, which controls alertness and wakefulness.

Oxiracetam | Best Nootropics

Rating: 6/10

Oxiracetam is a potent cognitive enhancer that enhances learning capacity, memory recall, attention span and also has stimulatory effects.

The stimulation experienced on oxiracetam is considered mild and encouraged rather than strong and forced as seen in other stimulants like Adderall.

Users report that oxiracetam also alters perception by increasing sound awareness and making colors seem more vibrant and alive, making it a great productivity hack for creatives and artists.

Oxiracetam stacks well with other racetams, producing synergistic effects and is considered safe with no long-term side-effects.

Noopept | Best Nootropics

Rating: 7/10

Noopept is a peptide-derived nootropic supplement that is very much like a racetam, but not quite the same.

It produces more or less the same effects as piracetam, though a much smaller quantity is needed. Noopept helps in releasing serotonin which has positive effects on mood and energy levels.

People use Noopept to treat anxiety and depression.

It’s quite a gentle supplement in terms of side-effects and also has neuroprotective properties.

Noopept also leads to enhanced connection between the two hemispheres of the brain, excelling with creativity and problem-solving related tasks.

Although Noopept is much more potent than other racetams, it’s more effective for at improving memory recall than increasing energy levels.

Wrapping it up

Choosing the right nootropic largely depends on the purpose for which you’re using them.

The Modafinil precursor, Adrafinil, is a great choice among many ‘brainhackers.’

Phenylpiracetam is a great nootropic on its own and it’s great for increasing stamina during physical activities.

Noopept would be recommended for those who want to improve memory.

Oxiracetam is an effective creativity enhancer.

Stacking is popular among nootropic users. Stacking is largely subjective because of differing brain chemistry among individuals. Try experimenting and find out what best works for you. As always consult you doctor for the safest and most effective course of action.

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Whether it be through digestion (sugary/unhealthy food), stress, drug use (prescription, caffeine, alcohol, tobacco) or pollution our bodies have a lot to deal with..

This has a huge effect on our general health and energy levels.

Mike Rashid is a man with a wealth of knowledge in health, bodybuilding & nutrition he is also an avid experimenter and will utilize any strategy that improves his overall physical prowess. The world we live in is more competitive than ever. Mike’s goal is to stay at the top of the food chain.

Below Mike shares some insight into his latest style of eating. This dieting technique is also embraced by other high performance athletes like Rhonda Rousey & Herschel Walker.

By eating one meal a day the aim is to reduce the workload we put our bodies under, thus increasing overall health and performance.

One scientific study  has revealed this fasting style may benefit the cardiac system and improve memory. It is also a proven way to lose excess fat and increase mental clarity.

When beasts talk, we listen. Mike Rashid a man with a lifetime of experience in cutting edge athletic performance. Listen as he explains his take on the increasingly popular 23/1 intermittent fasting program.

Eating One Meal a Day Will Lead To Better Health, More Muscle and Less Fat, According To This Bodybuilder

Expanding on the Intermittent Fasting, and Ketogenic Diet Hacks, Mike Rashid made a second video:

What was your take on Mike’s new style of eating? Do you have your own strategies that keep you ahead of the pack? Share your opinion with us in the comment section below.

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One of the reasons intermittent fasting is so effective is because there is simply less time of the day to eat. With intermittent fasting, you only eat 6-8 hours while most people do the opposite by eating 16-18 hours per day. 

Fasting is one of the most ancient healing traditions in human history which has been practiced by virtually every culture and religion on earth.

I’ve been practicing intermittent fasting since the beginning of 2018 and couldn’t be happier with the results.

Here are five ways intermittent fasting can help your mind just as much as your body.

1. Increased Discipline

As,l Jocko Willink said, “Discipline equals freedom.” In any area of life, how disciplined you are, determine how successful you will become.

When you stick to intermittent fasting on a regular basis you are being disciplined by not eating when everyone else is. Some people will scoff when you tell them your plan but it doesn’t matter. As long as you know what you are trying to achieve that’s all that matters.

This discipline to stick to eating during specific hours has poured into my business and fitness routines. Discipline is contagious and fasting can help add some to your life!

Here’s Kerwin Rae talking about how fasting is one of the top 2 life hacks he knows:

2. Better Brain  

Once you get past the first few days of your body adjusting to the new eating schedule you will feel more focused, positive, and optimistic than ever before.

A study from the Society for Neuroscience in 2015, revealed that intermittent fasting offers “enormous implications for brain health.” According to the study, IF stimulates the brain in a number of different ways including the growth of neurons, recovery from brain injuries and enhanced memory performance.  

There is also evidence to show that intermittent fasting might actually improve both cognitive function and quality of life for people living with those conditions already.

3. Health = Wealth

Unfortunately, people spend too much time on wealth while forgetting about their health during the process. But if you want to be truly successful you have to look out for your health.

Intermittent fasting is a commitment to your mind and body.

4. Improves Spiritual Well Being

Fasting has been practiced throughout history by almost every religion in the world. IF can lead to increase spirituality and I’ve found to have more clarity, peace, and focus during fasting times.

Studies have also shown that fasting can help regulate your mood by reducing stress and anxiety. To me, intermittent fasting can lead to feeling more connected with yourself. This can lead to a more positive outlook on how you see the world. 

5. Trust Yourself

How can fasting help increase your confidence?

By making a promise you keep to yourself. Intermittent fasting is a big commitment if you’ve been eating the opposite your whole life but once you switch it becomes second nature.

This commitment, day in and day out, will instill confidence and self respect in yourself.

More confidence equals higher self-esteem and the ability to reach your goals quicker.

Are you ready to try intermittent fasting?

While it may seem like a daunting challenge, fasting is more than doable. Not only can you lose fat and have more energy but you can also gain more clarity on a daily basis.

Whether you can practice intermittent fasting every day or only on certain days, the benefits are endless.

This clarity can lead to more focus, confidence, and ability to push through the hard times to achieve your goals.

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Bodybuilding is not exactly a spectator sport, but it is so popular that even those who are not into it have heard the names of famous bodybuilders like Arnold Schwarzenegger and Ronnie Coleman. But bodybuilding at it’s infancy was different than it is now when anabolic steroids and grotesque physiques plays a larger part. Bodybuilders during the golden era of bodybuilding, used  only natural ways to achieve the ideal body and it was more about proportion rather than just being as big as possible.

The golden era of bodybuilding is greatly associated with one of the most popular trainers in the history of bodybuilding, Vince Gironda. You might know him as Arnold Schwarzenegger’s first trainer. But Gironda was more than just a coach to famous athletes and celebrities.

He was not only a trainer who focused on the classic workout regimens, he innovated his own nutrition plans and workout routines to create a regimen that will yield the best results. Even today’s scientific research has approved a lot of his innovative ideas. I was one of the first pioneers of low carb and ketogenic diets for example, long before we know how they worked.

His innovative plans work for women too as he frequently trainer female bodybuilders and actors get in shape. Even professional bodybuilder Annie Parker was once quoted as saying that classic bodybuilding techniques aren’t just for men. The female body is governed by essentially the same rules for bodybuilding, so if you’re looking to build a ripped pysique, you might want to take a closer look at Gironda’s methods too.

Hormone Precursor Shake: Gironda’s Brainchild

One of the most well-known regimens he created was the Hormone Precursor Diet. This nutritional plan may sound like a complicated diet but it’s actually the opposite.

This diet focuses on keeping a positive nitrogen balanced in the body, which promotes anabolism. Its natural anabolic results can be noticed in just a short span of time, which makes it a more popular regimen among women who find it hard to gain muscle and lose fat.

So how do you go about this diet? The main components of this diet are raw eggs and steak, which are the common foods of old school bodybuilders. You only have to eat two large meals a day since the nutrients needed by the body fit in less meals than a traditional high carbohydrate diet. Essentially the hormone precursor diet focused on high protein and healthy fats, basically steak and salad for every meal.

Gironda also created a shake to compliment this diet. The Hormone Precursor Shake is a mass building drink that provides the body with the protein and fat that it needs to fuel muscle growth. Listed below is the exact recipe of this popular shake:

12oz half and half

12 raw eggs

1/3 cup milk-and-egg protein powder

1 banana (for taste, can be omitted)

This is made to be taken one to three times a day. Since raw eggs are highly anabolic, the required protein and fat are well provided.

Taking 12 raw eggs per shake and consuming this shake for a maximum of three times a day might sound like too much for some people but since you will be drinking it, it wouldn’t be a problem. The banana can be optional if you are on a ketogenic diet. This shake makes it easy to get the required calories in to build muscle and does not clog up digestion.

If you are worried about consumed this large amount of fat, you should know that the cholesterol/saturated fat heart hypothesis of cardiovascular disease have been debunked in recent years. Actually saturated fats and cholesterol are healthy for the heart. Not to mentioned that Gironda lived well into his 70s on a diet consisting of many dozens of eggs per week his whole life.

Raw Eggs and Their Anabolic Properties

If you are into bodybuilding or if you are still planning to enter the sport, you would probably know that eggs are one of the most highly anabolic food. It is a versatile food that you can easily digest which makes it perfect for rebuilding damaged muscle fibers after an intense workout.

An average egg contains vitamins and protein. You can get a good amount of vitamin A, E, and K, B12, riboflavin, and folic acid just by eating a single egg. It is also packed with amino acids and minerals like calcium, zinc, and iron. These are essential for muscle recovery and proper nerve function.

The yolk of an egg contains 5 grams of fat and 1.6 grams of this is saturated fat. The saturated fat found in raw eggs is reported to increase testosterone levels in combination with the content of CLA, more on that below.

Cholesterol is present in eggs but this is not the type that can raise your blood cholesterol levels. Eggs are also a good source of Conjugate Linoleic Acid (CLA), an omega fatty acid that increases testosterone levels and reduces body fat mass.

The fats and proteins found in raw eggs are nutrients essential for muscle growth. So, if you are thinking that carbs are still the healthier option, it would be better that you compare the results of the two. In fact animal foods are the most nutrient dense foods on this planet compared to any fruit or vegetables. Sorry Vegans but this unfortunately a fact, especially when it comes to consuming liver. Don’t believe the hype, but vegetables still have their place in a good diet for their antioxidant content and fiber.

Liver Tablets: The Most Nutritious Superfood On The Planet

Vince Gironda has always recommended liver tablets as the perfect supplement. You can still hear people talk about this food but it was way more popular during the golden age of bodybuilding and was later replacement by multivitamins which was cheaper to manufacture but not as good for you. Liver tablets are known for their ability to quickly give energy while also helping speed up recovery.

High levels of protein, iron, and vitamin B12 are present in liver tablets, all necessary for red blood cell production. Women who struggle with anaemia   should increase their dietary intake of liver to produce more blood. It also contains cytochrome P450 enzymes, which are necessary for metabolism. These protein enzymes are responsible for keeping track of steroid  hormone production and detoxification.

Liver is a blood builder that efficiently delivers oxygen and other nutrients to the muscles. It is rich in protein, vitamins A and B12, iron, folic acid, copper, zinc, and amino acids. All in all its the ultimate whole food multivitamin supplement!

Body Composition: Know Your Type

Even going to the gym regularly might not lead to the same results as those that you see on televisions and in fitness magazines. Fitness is complicated and we are all different. Getting any clear outcome from your intense training at the gym may need more than just knowing a diet and exercise regimen to use.

If you haven’t noticed any weight loss or muscle growth despite your exercise and diet, you will have to take a closer look at your individual body composition. Knowing your body is the first step to actually getting the results that you want. There are three main body types and there are different diet and exercise regiments for each type.

• Ectomorphs

Ectomorph refers to a person with a skinny body and very lean muscles. These are the people who find it hard to gain weight no matter how much food they consume, and this is due to their fast metabolism. It would take more calories and short but intense workouts for them to put on more muscle mass. Their workouts should focus on big muscle groups since they are mainly catabolic in their body processes. It is not advisable for them to engage in exercises that burn a lot of calories such as cardio. Eating before sleeping is also recommended.

• Mesomorphs

Mesomorphs are people who have an athletic build. The structure of their bones and muscles are larger compared to ectomorphs. They gain weight easily when it comes to muscle building. They also quickly lose fat when doing weight training. That is why it is essential for mesomorphs to have a balanced diet and exercise routine that will result in muscle growth without gaining more fat. Of the three body types, mesomorphs are the most well  balanced.

• Endomorphs

Endomorphs have a soft and round body that can easily gain weight. Their metabolic rate is slower compared to the first two body types so it is important for endomorphs to take note of their calorie intake. Cardio exercises are recommended for them to prevent gaining too much fat. Their diet should put emphasis on fats rather than carbohydrates so a cyclic ketogenic diet would be the best (women should avoid restricting carbohydrates for prolonged periods of time). Also it is not wise for them to try to add mass before they have gotten rid of all the body fat they want.

Conclusion

Using natural means to achieve that ideal fit physique is a much safer option. It may take more time and effort but they are also the very reasons why you will also feel more accomplished when you achieve your goals. Old school techniques definitely still have a place in today’s fitness world.

The post 4 Powerful Old School Bodybuilding Techniques That Work For Men & Women appeared first on Fearless Motivation - Motivational Videos & Music.

It is a high-fat, sufficient protein, low-carb diet that was used at first to treat epilepsy in children. Our bodies use glucose (the simplest carbohydrate) as a primary fuel source for brain and muscles. When we restrict carb intake, the liver converts fats into fatty acids and ketone bodies (which brain now uses as an energy source instead of glucose). The high level of ketone bodies in bloodstream is called  state of ketosis.

So, what are the advantages of the ketogenic diet? You’ll have more energy because blood sugar and insulin levels won’t spike anymore; you will have many health benefits including healthier teeth, gums, reduced acne, and, of course, your body will become a machine for fat loss. To have these benefits, you need to reach the state of ketosis by dramatically changing your diet.

To fully reach a state of ketosis you will have to be on a ketogenic diet for approximately three weeks. It is not that easy to reach this state because there are some “traps” that you can get into; you must be aware of them and strong enough to overcome them. In that time, you will be fatigued; you’ll feel an energy drop, even a brain fog due to restricting of carbs. It is entirely possible that you will often be dehydrated because of the depletion of glycogen storage in your body and water loss by diuresis.

You don’t have to worry about this because when you get into the ketosis state, you will feel more energized than ever before. It is also crucial to drink plenty of water to replenish the lost. Because of the dehydration and the fact that your carbohydrate intake is minimal it would be best if you add sufficient amount of salt to your diet as well as a decent amount of multivitamin/multimineral complex. Sometimes, fiber supplements are also needed because there is not enough fiber in the food that you have to eat and people get constipated very often.

Now that we cleared everything that could go wrong let’s talk about what to eat and what not to eat on a ketogenic meal plan.

Ketogenic Plan For Fat Loss: Allowed food

Different kind of meats: turkey, chicken, red meat, sausages, bacon, ham.

Eggs: various types of eggs, preferably from a known supplier.

Cream and butter: made from organically, grass fed animal milk

Fish: mainly fatty fish such as tuna and salmon

Cheese: many types of cheese (unprocessed, made from a milk of grass-fed animals)

Nuts and seeds: walnuts, almonds, flaxseeds, chia seeds, pumpkin seeds, hemp seeds, etc.

Low carb vegetables: green leafy veggies, peppers, tomatoes, avocados

Healthy oils: coconut oil, virgin olive oil, hemp oil, avocado oil

Ketogenic Diet For Fat Loss: Food to Avoid

Grains and starches: cereals, pasta, bread, etc.

Fruit: basically all fruit except small portions of berries such as blueberries

Sugary foods: candies, cakes, smoothies, sodas, ice creams, etc.

Legumes and Beans: lentils, chickpeas, kidney beans, peas, etc.

Alcohol: alcohol is carb, and it will throw you out of ketosis

Sugar-free diet foods: these are often highly processed foods filled with sugar alcohols and can interfere with ketone levels.

Low-fat diet products: these foods are usually high in carbohydrates

All foods that contain sugars

Ketogenic diet for fat loss plan

Here is a typical daily plan for a person on a ketogenic diet. Of course, you can mix, add or remove the way you see fit as long as it follows guidelines written above.

Breakfast: bacon and eggs omelette with a vegetable on the side (pepper for instance)

Lunch: chicken salad with olive oil and avocado

Dinner: salmon with spinach cooked in butter

These are just some guidelines for you to understand the ketogenic diet. Keep in mind that the amount of food and meals are up to you based on your weight, age and whether or not you are still hungry. To be even more efficient at reducing body fat you need to have a good exercise plan and follow it accordingly.

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You deserve to have those big pecs and a strong, muscular back. Still, you know how hard it is to gain a single pound of lean muscle, and you fight for it. But somewhere along the line, you aren’t satisfied. You know you can do better. Reach more. Have more. We all do, that’s why we are here in the first place. The food we’re consuming might be the key to our muscle gains. Here are the foods that you need to focus on every day if you want to build more muscle.

5 Muscle-Building Foods That Will Make You Grow:

Beef

Some might dislike it, some might enjoy eating it, but one thing is the truth – beef is one of the best foods that boost muscle growth. Protein is the foundation of muscle building, and beef is the foundation of the meat protein. A lot of amino acids, B vitamin, iron, and natural creatine are found in beef meat. Beef is high-protein, low-calorie food, which makes it an excellent muscle-building meal for everyone trying to build muscle. 100 grams of beef equals 26 grams of protein. Some people don’t like the texture of the beef, because of the strong fibers inside. This is manageable by numerous ways you can prepare beef.

Chicken Breast

For those who don’t like beef, chicken breast meat is the next logical choice. Not the same quality of protein like beef for sure, but still an excellent choice. Chicken breast meat is rich in protein and very easy to prepare, and that is the reason every discount in the meat section in the supermarket results in waiting lines full of muscular people. 100 grams of the skinless/boneless chicken breast contains 31 grams of protein. Prepare it in the oven, with baking paper and seasoning.

Salmon

Fish meat is among the highest-quality protein foods out there, and salmon is the highest quality among fish meat. We have a no-brainer here, as it is delicious, and it provides omega-3 fatty acids, protein of the highest quality, vitamins, minerals, and more. There is simply no reason not to eat salmon; look at Dwayne Johnson – The Rock – he eats two pounds of fish a day.

Eggs

The source of the quality protein, easily digestible and delicious, eggs can be a great meal for the opening of the day. Despite some studies about their negative impact on the body, eggs are excellent if you’re trying to build muscle. Have in mind that one big egg averages 6 grams of protein – few eggs can make an excellent protein meal for every occasion. Try to prepare them with minimum oil (broil, cook them, or use the Teflon pan). My rule is, have at least 20 eggs in your fridge at any part of the week.

Nuts

High in calories, healthy fats, and protein, Nuts are perfect for skinny guys looking to build muscle mass. Easy to obtain, no need to prepare, just get them and have a quick snack, or blend them into your protein shake. Nuts are the well-known “secret” of building muscle for skinny people, or anyone who’s trying to gain weight.

Are you consuming these foods, and how much?

Share your diet plan with us, let’s see who has the biggest gains!

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How to Get Ripped Abs

3 Pro Secrets to ripped, chiseled abs. You will be surprised. How to Get Ripped Abs

When it comes to crafting an aesthetic physique nothing is more important than having a set of ripped abs.

Just look at some of the recent movie star physiques that have garnered the most attention: Brad Pitt in Fight Club, Ryan Reynolds in Amityville Horror and Gerard Butler in the movie 300. What made their physique so impressive? It was the ripped abs! Brad Pitt in the movie Fight Club was barely 160 lbs, but had a set of killer six-pack abs.

While many guys build big and bulky muscles – it is a very rare combination to have a muscular and aesthetic body with ripped abs.

Why is this physique so hard to achieve? Well for one the goal of building muscle and burning fat seem to oppose each other. You enter a calorie surplus to build a lot of lean muscle mass but end up gaining a bit of fat along the way.

Then you diet down to lose body fat quickly and you lose that hard earned muscle mass and strength. So what’s the secret to getting ripped abs and keeping your lean muscle mass?
This article is going to dive into 3 secrets to getting ripped abs while not losing all of your gains in the gym. This is the stuff that the movie stars and fitness models know that the average guy doesn’t. Its not rocket science and once you incorporate these tricks you will find that The Secret to Six Pack Abs and achieving a ripped mid section is a realistic goal for anyone.

How to Get Ripped Abs – The Secret to Six Pack Abs – 3 Secrets:

1. Leg Workouts

How in the world are leg workouts going to get you ripped abs? It’s a very simple secret that reaps incredible benefits. Your hamstrings, quadriceps and gluteus are 3 of the 5 biggest muscles in your entire body.

When you train these large lower body muscle groups several amazing things happen:

-Increases testosterone and HGH

-Boosts your metabolism post workout due to type 2 muscle fiber recovery involved

-Any “gains” that occur in the lower body boost your metabolism since your body is carrying around more lean mass

If you want to speed up your progress towards a set of ripped six-pack abs you will want to make sure you never skip leg day! One of the best investments you can make towards the body of your dreams is to incorporate 2 great leg workouts per week.

This means that you are performing the major compound leg exercises that break down multiple large muscle groups at the same time.

Exercises like the barbell squat, front squat, stiff leg dead lift, Db Lunges, and Db step-ups are ideal for both fat loss and building lean mass in your legs.

Call to action: Another trick you can do to speed up your fat loss is perform a high intensity leg exercise at the end of your workout for 3-4 sets. Ideally you want to perform an exercise that incorporates multiple lower body muscle groups.

Just 3-4 sets of high intensity compound leg exercises two times per week at the end of your workout will result in some major fat loss in a month.

For the best results try one of these compound lower body movements:

1. Walking Db Lunges
2. Db Step Ups
3. Db Bulgarian Split Squat
4. Db Squat Jumps

2. Train your abs with resistance

Most guys do not train their abs with resistance. Your abdominals are a muscle group and if you want them to grow you need to place overload and resistance on them.

You have to train your abdominals the same way you train your biceps and pectorals. If you want a muscle to grow the science is already out – progressive overload!

You need to place maximum overload on a muscle group to shock it into growth and create healthy microtears. The best exercises for getting ripped abs are weighted.

Bodyweight abs exercises are important and can still be in your routine – but you will get way more out of your abs workouts if you place overload on them.

If you want those 3D looking abs that pop out of your skin you not only need to have low body fat but you need to develop the actual abdominal muscles. This is what separates the fitness model physique from guys who are just in great shape.

Fitness models regularly perform the best-weighted abdominal exercises that carefully sculpt each section of their abdominals, oblique’s and V shaped torso.

Call to action: Try to perform 5 sets each week of these 7 weighted abdominal exercises. These will combine to sculpt your abs and oblique’s from every angle and help you build the actual core muscles.

-Rope Crunches

-Weighted Planks

-Weighted Russian Twist

-Weighted Horizontal Leg Crunch

-Spell Casters

-Decline weighted Sit Ups

3. Low Insulin + HIIT

One of the best strategies for losing belly fat quickly is to have long periods of low insulin. Insulin is a fat storage hormone and one of the best ways to get shredded is to make sure you have periods of low insulin levels every single day.

A good rule of thumb is for at least 16 hours every day you should be keeping your insulin levels low. This is easy to pull off figuring you are probably sleeping for at least 8 hours.

Your insulin levels will remain low if you have a diet rich in protein, healthy fats and fibrous vegetables. Stay away from carbohydrates and any kind of simple sugars when you are trying to keep your insulin levels low.

Fast digesting carbohydrates spike your insulin and will cause your body to go from fat burning mode to fat storage mode.

One strategy to supercharge your results and get shredded six-pack abs is to combine High intensity interval training with your periods of low insulin.

Your body is already burning body fat and utilizing carbohydrates for energy when your insulin is low and combining this with HIIT will turn you into a fat burning machine.

High intensity interval training has so many incredible fat burning and anabolic hormone boosting benefits. One of the key fat burning benefits is that it takes your body 24-48 hours to recover from a HIIT session because your fast twitch muscle fibers take much longer to recover than your slow twitch. (Your body uses slow twitch during low intensity cardio and fast twitch during high intensity cardio.)

Your body needs extra energy to recover (aka burning calories) from the fast twitch cardio and will boost your metabolism following the workout.

Combining this rapid surge in your metabolism with low insulin levels is a winning recipe for showing you How to Get Ripped Abs.
Call to Action: Performing high intensity interval training 2-3 times per week when your insulin levels are low will result in your body becoming a fat burning machine.

How to Get Ripped Abs Article By Troy Adushun.
Troy is a leading YouTube Fitness Expert, Model, and in charge of the WeightGainNetwork. Check it out today.

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> The truth about supplements – Do you really need them?
> Weight training exercises and the SECRET to performing the right exercises to maximise results
> The Secret Cardio technique that will blast your fat and shred your abs in NO TIME!
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Perfect for Men wanting to build muscle and Sculpt perfect size pack abs.
This works for everyone wanting to alter their physiques because the principles are the same.

If you know the secrets (Like the pro fitness models do) You will know how you can manipulate your body through scientific principles in both nutrition and working out. This means if you want to be lean, you can be lean with LESS EFFORT. If you want a muscular body, you can have a muscular body with LESS EFFORT. If you want to lose weight, lose weight with a lot LESS EFFORT.

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