Bodybuilding Diets
Everything you need to know about bodybuilding nutrition such as the role of carbohydrates, proteins and fats when eating for lean muscle mass gains or for fat loss. You will also learn about the importance of caloric cycling for continued results and also about the effectiveness of low carb diets.
Bodybuilding Diets - Bodybuilding Introductory Guide To Bodybuilding Diets
This article provides all of the information that you need on bodybuilding diets as well as examples of the several different diets that bodybuilders do depending on whether their main goal is losing fat or bulking up.
Bodybuilding Nutrition - Bodybuilding Nutrition Basics
Learn about bodybuilding nutrition and how taking the right types, and amounts of carbohydrates, proteins and fats will accelerate your bodybuilding progress tenfold.
Bodybuilding Nutrition - Easing Into a Bodybuilding Diet
Learn how to gradually ease into a bodybuilding diet that will assist in building lean muscle mass and in losing bodyfat with minimum disruption to your current habits and schedule.
Bodybuilding Nutrition - Sample Bodybuilding Diet
This sample bodybuilding diet will assist you to lose bodyfat and in building lean muscle mass
Simple Bodybuilding Diet Tips That Help You Get Cut And Ripped In No Time
This article provides you with simple bodybuilding diet tips that will help you to get cut and ripped as quickly as possible.
Sample Bodybuilding Weight Gain/Bulking Up Diets For Hardgainers
In this article, you will find two sample bodybuilding weight gain diets designed to pack on muscle on people with fast metabolisms such as hardgainers.
Glycemic Index: The Importance Of The Glycemic Index In A Bodybuilding Diet
This article describes the effects of the Glycemic Index (GI) on blood sugar levels and body fat.
Bodybulding Nutrition - Bodybuilding Nutrition Tips on Gaining Muscle Weight
In this article, former Mr. Universe and bodybuilding legend Dave Draper shares his nutrition tips on how to gain solid muscle weight.
Top Ten Dieting Myths
Learn what the top 10 dieting myths are and how falling for one of these can sabbotage your dieting and training success.
5 Common Bodybuilding Dieting Mistakes - The Not To Do List for Bodybuilding Dieting Success
In the quest for bodybuilding dieting results, sometimes bodybuilders become victims to many common pitfalls that instead of helping you get leaner and lose more body fat will hold you back and make you lose muscle. In this article, IFBB Figure Pro Pauline Nordin shares her not to do list for achieving definition and losing body fat as quickly as possible.
Will Brink Talks About Protein and Nutrition: Protein Myths That Won't Die
In this article Will Brink shares his expertise on bodybuilding nutrition and dispels several myths regarding proteins and high protein diets.
Bulking Up Rules for the Natural Bodybuilder
In order for a bulk up phase to be effective, it needs to be executed properly. Otherwise, you end up gaining way too much body fat, which at the end of the day,you will need to lose anyways. In this article you will learn how to bulk up correctly so that you can maximize your muscle gains and minimize your fat gains.
Advice For Bodybuilders In College On How To Keep A Bodybuilding Diet
Advice for the college campus bodybuilder on how to stick to his/her bodybuilding diet requirements while in school.
Bodybuilding Nutrition Advice - Lee Labrada Talks About Bodybuilding Nutrition
In this interview, my friend Clayton South interviews bodybuilding living legend Lee Labrada on the complex subject of bodybuilding nutrition.
Will Brink's Unified Theory On Nutrition
In this article, bodybuilding and nutrition guru Will Brink, brings you his views on bodybuilding nutrition regarding the battle of whether one should just worry about calories when trying to lose fat or instead focus on macronutrient (carbs, proteins and fats) intake.
Bodybuilding Nutrition - Lee Labrada Talks About Bodybuilding Nutrition, Part 2
In this interview, my friend Clayton South sontinues to interview bodybuilding living legend Lee Labrada on the complex subject of bodybuilding nutrition.
Tavarus D. HogansCreatine Monohydrate
Creatine monohydrate is a body building supplement. Many athletes and trainers use it to enhance athletic performance. College athletics are an advocate for creatine when it comes to exercising and strength conditioning, But what is creatine? Creatine is a naturally occurring metabolite found in red muscle tissue. It is a powerful ergogenic aid that plays an important role in energizing muscle.Creatine increases the body's ability to do work. It is high powered and generates the muscles ultimate energy source - ATP (adenosine triphosphate)- ATP produces the contractions of a muscle's proteins. When muscles are performing work ATP is being broken down into ADP (adenosine diphosphate) and energy is given off. The ATP being used usually lasts 10 - 15 seconds. After that the muscle depends on creatine phosphate to restock the ATP. Creatine acts as a reserve for the ATP. Therefore increased amounts of creatine will allow the body to supply ATP at a faster rate. Which, in turn allows an individual to workout longer and maintain a high level of strength. With creatine as a supple)-nent the body is exposed 4 grams of creatine per kilogram. Red meats give 1 gram of creatine per large serving.
These increased amounts of creatine slow the possibility of fatigue. Creatine promotes the synthesis of protein, which promotes muscle growth. The loading phase consists of 5 grams 4 - 6 times a day for the first 5 to 7 days. 'f his should be accompanied by at least I hour of exercise. The load should then be reduced after a week to no more than IO grams per day. This is what most of the stores that sell the creatine will tell vou because there aim is to sell the product. Since the product has been proven to work many people are going to follow the routine, when in fact loading is not necessary. The loading is done in the first phase so that by the time one finds out that loading isn't necessary it's too late.
The Journal of Applied Physiology published a study to determine the importance of a loading phase of creatine. In the study four separate groups were used and each group was given a different amount of creatine. The study lasted 28 days and the muscle creatine levels were tested. The four doses went like this: Group I - 20 grams for six days and nothing; Group 2 ---20 grams for six days then 2 grams per day; Group 3 -- '3 grams per day for 28 days; Group 4 was given a placebo. After 28 days, muscle biopsies were taken and groups 2 and 3 proved that loading was not necessary to achieve results from creatine. Groups 2 and 3 showed the same amounts of creatine increases. The exercise that was used was not presented in Joe Wieder's article.
There have also been other studies conducted on creatine. One of the better ones was by a group of students out in Texas. The effects of creatine on muscle power and strength indices of ten subjects, all male, were tested. The amounts of creatine were not given but more than likely each subject was given the same amount. The training that was used consisted of 3 consecutive 30 second Wingate bike tests with 5 minutes rest in between, and a bench press workout. For each individual a one rep max for the bench press was taken then sets were performed at 70% of the one rep max. Eight subjects completed the experiment. Their average ages in the creatine group was 29.5 years + 3.6years. The age in the placebo group was 31.8 years old + 2.2. Body fat levels in the creatine group were 10. 1% + 3,7%, and the other group was 9.4% + 4.6. In the beginning 5 subjects were supplemented with creatine and the others received a placebo, but as you know only eight people finished the experiment, luckily one person dropped from each group. There was a 14-day grace period for the supplements to have an effect. At this time the subjects were tested again on the bike. The weight lifting tests were retaken after 28 days.
The post-test trials in the creatine groups were significantly higher than in the placebo group. In the bicycle test there was a 5% increase in the anaerobic output for the creatine-supplemented group and no increase3 for the placebo group. The difference came in the creatine group's ability to reach and sustain higher levels of anaerobic power consistently throughout each 5-second time interval. Statistical evidence was taken every 5 seconds during each trial and they proved that the creatine allows an individual to maintain a lot longer.
Creatine also made a difference in the subjects' ability to do repetitions on the bench press, Their ability to perform 26% more repetitions increased the creatine groups one rep max 6%. There was a slight decrease in the placebo group, probably due to fatigue. When the results were corrected for body weight the data showed no differences due to the fact that creatine adds mass also. The participants in the creatine group added an average of 1.7 kg, and 1.6 kg in fat free mass; there weren't any notable differences in the placebo group. There also were no significant differences in dealing with body fat. Creatine is not prone to add fat unless one is not working out and taking advantage of its affects because it will add mass or weight.
The increases in work output that the creatine groups observed were very consistent with their increases in stored levels of phosphocreatine in the muscles. The increased levels of creatine allowed for a faster recovery time for the muscles and in turn more endurance. It is not clear as to why there are such gains in body weight though. These tests and trials proved that creatine is effective in strength training and it also demonstrates its effectiveness in adding muscle.
Below is a table presentine the values and results for the trials.
Creatine Placebo
Anaerobic indices Pre Post Pre Post
30-s Bike Test
1 (kJ) 22.65 25.98 23.48 23.51
2 (kJ) 20.40 24.49 22.08 22.32
3 (kJ) 18.54 22.73 21.15 21.40
Bench Press I rep max
Absolute (kg) 126.4 134.6 119.1 116.2
Relative 1.5 1.5 1.4 1.4
Lifting Repetitions (70% of I rep max)
11.5 15.5 11.7 11.7
Total Lifting Volume
Absolute (kg) 10177.7 1459.0 975.1 951.7
Relative 11.7 16.5 11.8 11.5
Creatine has different effects on each individual person. Some people will use it and see effects within a week, others will use this and it will take a longer period of time to see results. There is no determination of how the product will affect a person. The bottom line is the results though, creatine works. A 500-gram container will cost a person around $35 - $40 and it only lasts two and a half to three weeks with loading. Without loading the creatine should last about a month, this is your best bet because it has been proved that loading is not necessary.
While creatine is being taken it is necessary that the individual remains hydrated during the early cycles extra water is taken into the cells when creatine enters and this causes minor water retention- This water retention has been related to cramps and heat intolerance.
The majority of the advocates for creatine didn't report any side effects. In most instances when the question was raised, the articles said, "Yes, it's safe. No negative side effects noted in research with recommended levels of supplement." All of these people were involved with sales and advertisement of the product also. An article on a review of creatine was the most effective in providing insight on creatine because it didn't have anything to do with promotions of it. Creatine is safe, it is pure and it works!
A key component of the formula for bodybuilding success is nutrition. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.
We'll now discuss the characteristics of a good nutrition program and we'll also go over nutrition basics.
Characteristics of a Good Nutrition Program
1) It should favor smaller and frequent feedings throughout the day instead of large and infrequent ones. Why? Because when you feed your body several times a day, your metabolism increases. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!). The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario! Therefore, in order for your program to work, you will eat between four to six meals (depending gender and goals) a day spaced out at 2-1/2 to 3 hour intervals.
2) Every meal should have carbohydrates, protein and fat in the correct ratios. Having a meal that is not balanced (for example is all carbohydrates) won't yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly. Without boring you with the effect of food on the body's biochemistry, let's just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing any carbohydrates that were not used into fat. Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for the body to absorb protein in the absence of carbohydrates. In addition, the ratios for each particular macronutrient have to be correct in order to get the results that you want. The ratio of our diet will look like the following:
40% Carbohydrates
40% Protein
20% Fats
Note that for every serving of carbohydrates, you get a serving of Protein. You can use Bill Phillips' Method of creating meals which is to count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.
3) The calories should be cycled. I strongly believe in caloric cycling as this will not allow the metabolism to get used to a certain caloric level; something that leads to stagnant results.
Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while building muscle at the same time should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15). (Note: If you build muscle and lose fat at the same time you will not gain muscle as fast as you would if you just concentrated in muscle mass. However, you get to get both goals accomplished at the same time).
People interested in bodysculpting should alternate between two weeks of lower calories (around 2000 for men and 1200 for women) and two weeks of higher calories (around 2500 for men and 1500 for women). These caloric intakes assume a normal activity level that only includes Body Sculpting training. Those of you involved in activities like marathon running or heavy physical labor jobs need to adjust your calories upwards accordingly mainly in the form of carbohydrates in order to support your higher levels of activity.
Psychology DepartmentThe Health Psychology Home Page is produced and maintained by David Schlundt, PhD.
