tag:blogger.com,1999:blog-784323885621514732024-03-12T18:54:33.097-07:00weight gaining supplementsyounesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.comBlogger41125tag:blogger.com,1999:blog-78432388562151473.post-82982552232941604582011-08-09T15:56:00.000-07:002011-08-11T14:39:52.647-07:00The Truth About Supplements by youness al<div dir="rtl" style="text-align: right;" trbidi="on">One affair area we all accept to be accurate is if it comes to our health. Extreme attention is all-important about our antecedent of information, the substances that we consume, and our accepted lifestyle. Abounding accustomed association are resorting to the use of supplements to either lose weight or add up some bulk. Yes, some supplements can advice accomplish your goals but a lot of are a decay of money.<br />
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The above disadvantage and appropriately annoying affair about supplements is that their use is not regulated. What this artlessly translates to is that the Food and Drug Administration (FDA), or added government authoritative agencies are not circuitous in ensuring that the supplements acclimated by the humans are safe. It’s up to consumers to let the FDA apperceive that the supplement is NOT safe.<br />
For example, yield the case of the supplement ephedra. This artefact was the best supplement abounding consumers accept apparent for abounding years, as it calmly advice those who wish to afford off balance weights do so after any about-face in their agriculture habits and exercise routine. While for added people, what fabricated ephedra abundant was the access of activity it provides. But unfortunately, it was apparent that ephedra was actual lethal, and so had to accompany the continued account of supplements that were pulled off the market.<br />
Due to the actuality that places like GNC and added retail outlets advertise bloom supplements, abounding association afield accept that the articles are safe, because of the boundless acceptance that such acclaimed outlets will advertise annihilation but 18-carat and safe items. Well if you are in the aforementioned baiter with these humans you are all wrong, the outlets are artlessly in business and so will put the articles on the shelf, appropriately the acceptability of the abundance does not accept annihilation to do with the assurance of the supplements you are purchasing.<br />
Weight lifters who yield bodybuilding supplements accept to aswell watch it because a lot of of these articles are generally labeled as “natural” but this consistently turns out to be false. This is so due to the actuality that the FDA has no regulations for the appellation “natural”, and the furnishings of these so alleged accustomed supplements accept on the physique could be harmful.<br />
The internet has hundreds of altered brands of weight accretion supplements for sale. However you charge to be alert about affairs supplements online, so accustomed out some analysis about the artefact is awful recommended. A lot of supplement websites affection supplement reviews for all their products, so you can see what added users anticipate of a specific supplement. Accomplish abiding to aswell apprehend any aboveboard analysis studies which accept been done.<br />
Biased Analysis Studies<br />
Have you anytime apparent a abstraction that says such and such bodybuilding supplement plan because ascendancy groups accept been called and ascendancy accumulation A acquired X bulk of beef and ascendancy accumulation B acquired Y bulk of muscle? Ill bet you have. The accuracy is that individuals do about all of these studies or analysis groups whose job is to accomplish slanted studies attending like aloof accurate data. All studies are accountable to bent if there is money circuitous abnormally big money and the supplement industry has become big money.<br />
A lot of times supplement companies will alarm the analysis accessories and acquaint them that they charge assertive after-effects on cardboard by a assertive time because the adds accept already been laid out. The bottles accept already been labeled and the distributors are in abode to assurance it off on the dealers who in about-face assurance it off on you. And the analysis is accessible in the anatomy of archive and graphs (of course) because its appealing and simple to glance at and see there data.<br />
Its no abstruse that creatine works, the adjustment that it works through is not that complicated. So why accept there been over 2000 absolute studies done on it? Well anybody has an absorption in this supplement from a business standpoint. Every aggregation wants you assertive that their creatine is bigger or that there supply arrangement is superior. The end aftereffect is that some affair that should accept been simple to alpha with becomes so unnecessarily circuitous that you (the consumer) feel that the supplement is so avant-garde that it is account all the added money they are allurement for it. Don’t just buy something that has lab tests abaft it adage that it works because Creatine that looks like Alka-Seltzer is the latest fad, er what ever!<br />
The actuality is that able diet is 70-80% of a accustomed bodybuilders accepted if he wishes to ability aiguille concrete action but you could absorb a hell of a lot beneath money on your supplementation if you just apprentice the aberration amid advertising and science! A lot of humans searching to backpack on beef are demography pills and powders by the boatload based on these declared studies that prove above a adumbration of a agnosticism that this supplement works!</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-868384686606502582011-08-09T15:55:00.001-07:002011-08-11T14:40:13.558-07:00Basic Muscle Building Stack – What To Include In Them by youness al<div dir="rtl" style="text-align: right;" trbidi="on">Since we are on the affair of architecture beef afterwards accessories in these boxy bread-and-butter times, I anticipation it would be a acceptable abstraction to account the capital capacity you should cover in a basal beef architecture assemblage which you can yield pre and column conditioning to access backbone and accretion some superior muscle.<br />
First of all, let me just say that as a abecedarian your focus should not be on supplements. You aboriginal wish to accept and chase a acceptable diet and training program, about it accept to be said supplements if acclimated appropriately can accord you a boost.<br />
With so abounding bodybuilding supplements on the bazaar allurement for your attention, you are apprenticed to be abashed with absolutely what is the best beef architecture assemblage for putting on angular beef mass. The aim of this commodity is to cover the a lot of capital capacity which you should cover in your beef architecture assemblage afterwards accepting to breach the bank.<br />
In bodybuilding circles a “stack” refers to the altered online writing acclimated in a bodybuilder’s steroids cycle, but the appellation is added about referred to application assorted supplements or online writing in the one “stack” or circadian supplement regimen.<br />
There are pre-packaged beef architecture endless such as Muscletech Musclebuilding Assemblage (the aforementioned architect which makes the pre conditioning supplement naNO Vapor), but the focus of this commodity is not to acclaim the best beef architecture assemblage product, instead we wish to altercate the best capacity to cover in a assemblage if on a budget. It can be preferrable to accomplish up your own assemblage because that way you apperceive absolutely what capacity you are putting in your body.<br />
So what should you cover in an able beef architecture stack?<br />
In added online writing I accept already discussed what I feel to be the a lot of able bodybuilding supplements, so it should appear as no abruptness if I say that the basal beef architecture assemblage should cover protein, creatine, carbs, and a acceptable multi-vitamin supplement.<br />
Protein should anatomy the foundation of your beef architecture stack. Heavy attrition training increases the appeal for protein (more accurately amino acids) so accomplish abiding you are arresting some protein afore and afterwards alive out. Whey protein powders are one of the a lot of acceptable means to absorb protein. It can calmly be added to weight accretion all-overs and it contains a top allotment of protein with every scoop.<br />
Creatine monohydrate is accession supplement you accept to cover in a beef architecture stack. This is a accurate supplement with abounding accurate analysis studies to advancement it’s claims. Creatine is decidedly advantageous to access atomic strength, accretion angular beef accumulation and accretion weight. Here is how abundant circadian creatine you should cover in your stack.<br />
A quick arresting top glycemic carbohydrate is a nice accession to a basal beef architecture stack. It’s important to amalgamate carbs with protein for your column conditioning meal because carbs advice carriage nutrients to beef beef and access protein synthesis, which is the capital objective. Carbohydrate aswell helps to anticipate beef catabolism (break down of beef tissue) and jump starts the accretion process. The circuitous carbohydrate antecedent can appear from raw foods such as oats or you can use supplemention for convenience.<br />
Taking a acceptable multi-vitamin is aswell actual important. Vitamin and mineral deficiencies can be determinental to beef assets because your physique is not assuming to its abounding potential.<br />
How should you yield the beef architecture stack?<br />
You can yield the circadian multi-vitamin in the morning and amalgamate the whey protein, creatine and carbs to anatomy a abundant column conditioning shake.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-33475108949502846682011-08-09T15:54:00.001-07:002011-08-11T14:40:32.690-07:00How To Choose The Best Weight Gainer by youness al<div dir="rtl" style="text-align: right;" trbidi="on">In this commodity I will altercate the characteristics of top superior weight gainers and how to use them finer in your diet to advice accomplish your goals faster and to anticipate you from crumbling money on supplements which aren’t allowance you out or worse still not acceptable for your health.<br />
One acumen that some humans don’t become acknowledged and advance bendability if aggravating to accretion weight is because they abhorrence the aftertaste of the weight accretion crumb or alcohol they were consuming. If you don’t adore accomplishing something again you will attempt with motivation. There are that abounding choices if it comes to acrimonious weight gainers there actually is no alibi for not affection the one you use.<br />
What Makes A Acceptable Weight Gainer?<br />
Weight gainers should aftertaste acceptable and be simple to consume. You may not anticipate this is an important quality, but I don’t accept in backbreaking myself day afterwards day by force agriculture myself something that is difficult to blot or that tastes horrible. Whether or not something tastes abhorrent is actually subjective, but architecture a bigger physique should be an agreeable process, and you should adore every allotment of your weight accretion diet including your supplements.<br />
Of advance you can accomplish yourself blot something with the acceptance that it is traveling to be acceptable for you in the continued run, and abounding of us accept done this, but the point is that there are abundant brands of weight gainers and flavors out there for you to acquisition something that you adore consuming.<br />
While we are talking about the qualities of the best weight gainer, let me accent the actuality that a acceptable weight accretion supplement should deliquesce able-bodied into water, milk, or whatever aqueous average you are using. Some humans don’t apperception this, but I actually abhorrence aggravating to blot any aqueous that contains chastening of crumb that haven’t been attenuated appropriately (those abrupt chastening are the worse).<br />
I don’t consistently accept the time to acquisition a blender in the average of the day to use to mix all the capacity that goes into authoritative weight gainer shakes. So for my success it was actual important to acquisition supplements that aftertaste great, and that can be calmly and actually attenuated in a carriageable shaker cup.<br />
The best weight gainers should be simple to abstract and not baffle with the blow of your diet. A acceptable superior supplement should be formulated in a way so that your digestive arrangement can calmly breach it down and blot it for utilization. So it shouldn’t sit on your abdomen for hours or accomplish you feel ailing to your stomach. It aswell shouldn’t accord you balance gas or diarrhea.<br />
In some cases if you alpha application a new weight accretion supplement there is a aeon of acclimation that your physique goes through as it gets acclimated to the new product. But this acclimation aeon should not be abiding and it shouldn’t advance to balance disturbances in your digestive system.<br />
A acceptable supplement should fit in able-bodied with the blow of your diet and bistro plan and not angle out as something that makes you actually lose your admiration for food. Some brands of protein crumb can just sit on the abdomen authoritative you feel abominable and clumsy to eat for the blow of the day. If any weight gainers prevents you from your accustomed circadian activities, including your training and diet affairs again get rid of it because it is counterproductive.<br />
Choosing The Best Weight Gainer<br />
Choosing the best weight gainer is one that will advice you accommodated your circadian caloric needs for accepting weight. However, don’t just accede the weight gainers with absorbing calorie numbers as some of the brands are abounding with simple sugars and fats. Look at the protein and circuitous carb ratios and adjudge which supplement will plan best for you.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-85349681822869160222011-08-09T15:53:00.001-07:002011-08-11T14:40:58.210-07:00Maximize Your Bodybuilding Efforts With Digestive Enzyme Supplements by youness al<div dir="rtl" style="text-align: right;" trbidi="on">Sometimes if you workout, you feel as admitting you are not accepting anywhere. You’re aggravating harder to physique those anatomy and apprehensive area it is you’re traveling wrong. A lot of humans accept that all they charge to do is conditioning but that’s not consistently the case. In adjustment to get that dream body, application digestive agitator supplements is a accept to because the supplements gives you that advance that you charge to get started in the appropriate direction.<br />
You adeptness be allurement appropriate now, what absolutely are digestive agitator supplements and how can they advice you? Don’t worry, I’m about to go over with you and breach things down so you apperceive absolutely what they are and why they advice your physique with architecture muscles.<br />
Understanding Digestive Enzymes<br />
Our aliment has to breach down in a assertive way and if it does not, it can could could cause problems if it does not breach down just right. Digestive enzymes advice to appropriately breach down the aliment for absorption. In adjustment to advice them breach down just right, digestive supplements appear in to accomplish abiding that the physique is able to blot it properly. Digestive enzymes aswell helps by ensuring that the physique assets the calories it needs circadian for physique builders. If you physique build, it’s important to accept as abounding calories that you can get and just defective in a few can could could cause you to not get the physique of your dreams.<br />
A Array of Digestive Enzymes for Bodybuilders<br />
There is a array of enzymes accessible and listed beneath you’ll acquisition the ones bare for physique building.<br />
Amylase is the one acclimated to advice with breaking down the carbohydrates.<br />
Protease break down the proteins.<br />
Lipase break down all of the fats.<br />
Cellulase break down the fibers. Keep in apperception that the physique does not aftermath all of the enzymes the appropriate way. In adjustment to get all that we need, we accept to add them in our diet daily.<br />
How Digestive Enzymes Helps You Daily<br />
Bodybuilders blot a lot added protein in their diets. Whenever you alpha to alternation or conditioning added again you charge amino acids and generally times, added than the boilerplate being because your physique increases how abundant it uses. With added amino acids, it enhances the adeptness to put on those angular anatomy tissues that you need. Afterwards demography digestive enzymes the physique is able to blot the protein with greater efficiency. Once it absorbs the nutrients to adjustment and clean beef tissue, you will alpha to see after-effects faster. If you acquisition yourself alive out and disturbing a lot with fatigue again you’ll charge some added supplements like L-Glutamine additional BCAA’s. If you get older, agitator supplementation is bare even more.<br />
When To Yield Digestive Agitator Supplements<br />
When you charge to yield supplements there are assertive times you should yield them depending on what affectionate you are using. For instance, protease enzymes needs to be taken appropriate afore and afterwards alive out. I acclaim demography amid 200-300 mg’s per day afore and appropriate if you are done alive out.<br />
Lipase and Amylase enzymes charge to be captivated circadian afore accepting a meal or something to eat. You cannot acquisition these awash alone because they are usually in a blend.<br />
Pancreatine is a abundant supplement to blot circadian because it helps with the digestive system. Pancreatine is aswell bargain and affordable. If the physique absorbs aliment after the agitator supplementation it adeptness yield best but with the absolute blend, it absorbs it fast.<br />
You’ll acquisition a array of digestive enzymes on the web. Accomplish abiding to acquisition ones that accept a alloy of lipase, amylase and protease in it. Papain helps to abstract the proteins because of the enzyme. Papain has pepsin, chymotrypsin, and trypsin. These amino acids advice with architecture up the anatomy faster’ and gives you activity that you charge for the workout.<br />
Whenever you acquisition yourself disturbing to accomplish bodybuilding progress, it wouldn’t aching to attending at demography digestive agitator supplements.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-55171549137250517122011-08-09T15:52:00.001-07:002011-08-11T14:41:49.928-07:00Staying Motivated To Gain Weight by youness al<div dir="rtl" style="text-align: right;" trbidi="on">There are abounding data to accede if putting a weight accretion aliment plan calm that apparel you as an individual. You accept to yield into application your lifestyle, time constraints, aliment preferences, ancestors and amusing obligations, job and/or profession, and last, but not least, what you wish to do. Do you want, or need, to lose fat? Do you charge to accretion weight in general? Do you accept a bloom affair that requires you not eat indiscriminately?<br />
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The aboriginal ability you accept to face is that there is no 30-minute quick fix solution. In the alpha you’ll feel like all you’re cerebration about is aliment and what you’re bistro and if you’re traveling to eat it. This is an annoying, but all-important evil. After a abbreviate time, it will become a breeze and a actual accustomed allotment of your life. You will be able to “eyeball” altered foods and portions after counting and measuring. Yield it one meal at a time, one day at a time. Don’t anguish if it doesn’t all plan out altogether immediately, and don’t affair yourself if you blooper up and eat something that’s not on your “list.”<br />
Although this website and added bloom sites such as Healthy Fellow will accord you a abject from which to alpha and some account and recommendations about what to eat and if to eat it, annihilation is set in stone. What works spectacularly able-bodied for your acquaintance apparently won’t plan absolutely as able-bodied for you and carnality versa. Further, what works for you in the alpha apparently won’t aftermath appropriately acceptable after-effects as time passes. If you exercise appropriately and consistently – and I’m bold you will because you wish a bigger superior of activity – you will accept a altered physique a year from now. You will accept added beef and beneath fat (assuming you charge to lose fat). This agency you will charge to eat added to accumulate your arrangement running. Beef requires added calories to maintain. I’ll bet you didn’t anticipate anyone was traveling to accord you permission to eat more!<br />
The capital affair is not to become beat and accord up. Mother Nature does not like desperate change of any affectionate so you accept to allure her along. It’s the aforementioned abstraction as accepting your contrary dog to go alfresco in the rain if the coquette would adopt to beddy-bye on the couch in foreground of a balmy fire.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-2829773197746798532011-08-09T15:51:00.003-07:002011-08-11T14:42:07.573-07:00Small Repeated Steps Will Help You Gain Weight by youness al<div dir="rtl" style="text-align: right;" trbidi="on">Those of you who apperceive me alone apperceive that I am not into struggle, but that doesn’t beggarly I don’t accept that conduct and accomplishment is appropriate to get what you want. I do accept there is an affluence and ability to activity and that a added avant-garde anatomy of activity exists above the “gotta,” “shoulda,” “have-tos” and “need-tos.”<br />
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Yet, I aswell apperceive that harder work, discipline, and accomplishment are what it takes to get what you wish out of life. There are no abracadabra wands. But this appearing absurdity artlessly agency that if you are able to set up your activity to affix with your appearance and way you wish to live, the attempt is taken out of your life.<br />
Some humans agree accomplishment with will power, acceptation you’ve got to force yourself to do something. And sometimes just giving in and “doing something” will get you out of a rut. But over the continued haul, a lot of of us accept had little or no success with artlessly “willing” ourselves to do something. Accomplishment is the alertness to accumulate aggravating until you acquisition what works for you. In my case this weight accretion affairs formed for me.<br />
If one affair doesn’t work, try addition one, and addition one. Don’t accord up. Don’t accept you can’t accept what you wish in your life. What do you wish added of? What do you wish beneath of? Step aback and yield an cold attending at your life, or ask a trusted acquaintance or able to advice you do that.<br />
Effort aswell needs to accept a specific target. There’s an old saying, “if you try to hunt two rabbits, you will end up accident them both.” But accomplishment doesn’t accept to be drudgery. Accomplishment is about authoritative those babyish choices and decisions every day – babyish steps. The key to weight accretion success is the alertness to accomplish the accomplishment – disciplined, again activity in the specific administration you wish to go. It’s not the huge accomplishment that makes all the difference; it’s the babyish efforts that appear with anniversary and every accommodation you accomplish all day every day. Instead of absence that afternoon snack, accomplish abiding you accept something to eat and accept the protein shake.<br />
Almost anybody I allocution to who wants to accretion weight says it will yield up too tough. And while the investment of time and activity and money to get such a anatomy is inevitable, the acknowledgment on the investment is incredible.<br />
Don’t attending at humans who accept a bigger anatomy and accept abundant lives and anticipate they are just advantageous or added accomplished than you. Anyone who wants a bigger physique can get there, with the appropriate bulk of effort. You can do it too!</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-15595296670514142942011-08-09T15:51:00.001-07:002011-08-09T15:51:07.305-07:00Setting Goals and Rewards In The Pursuit for Weight Gain<br />
Let’s allocution about one actual important breadth if it comes to accepting weight, and that is appetite setting. If you’ve anytime met anyone who was aggravating to lose weight, you apperceive that the ones who are a lot of acknowledged are the ones who accept a set appetite in mind. The others about accord up as anon as their action runs out, which could be a day or a anniversary or even a brace of months.<br />
The aforementioned affair is accurate if you’re aggravating to accretion weight. What you wish to be accomplishing is to alpha cerebration about your abiding goal. Be specific about what you wish to accomplish for yourself at the end of this journey. Don’t be adage “I wish to accretion weight until I’m blessed with what I see in the mirror” or “I charge to put on abundant weight to advice me aggregate up”. None of those statements are traveling to advice you because they are subjective, acceptation they are accessible to estimation and are afflicted by perception. You charge something concrete; you charge a number. And you charge to address down that bulk so you won’t be able to lie to yourself about your appetite and so you can admonish yourself of what you’re alive towards.<br />
Besides ambience a abiding goal, you should aswell set several abate goals for yourself as well. Action experts accept begin that abiding goals abandoned just aren’t effective, because the pay off for the the plan you are accomplishing now seems so distant. Abate goals accord you quicker senses of ability and accumulate blame you advanced appear your abiding ambition. Your concise goals should be just as specific, but you may wish to alpha with a appetite such as “I wish to accretion X bulk of pounds this week”, again “I wish to accretion X bulk of pounds this month”, and so on and so forth. Accomplish abiding you’re getting astute if you set these goals. Too top or too low expectations won’t advice you accomplish progress.<br />
The aforementioned blazon of goals can be set for caloric assimilation if aggravating to accretion weight. If your circadian aliment akin is 2000 calories, again it can be something as specific as “I wish to absorb 2500 calories per day”. By accretion the calories in baby increments, bistro added to backpack on the pounds won’t feel like such a chore, because your physique will get acclimated to bistro more. By ambience goals like this, you will apperceive how abundant you charge to eat and you can stick to it, and it will accredit you to accumulate a weight accretion aliment log for tracking your circadian caloric intake, as it will alter from meal to meal.<br />
Also, bethink that anniversary time you accommodated a goal, you should accept a set accolade for yourself in mind. In the following for weight accretion it is ok to accomplish that accolade aliment related. This could beggarly accepting a “cheat meal” already every week, which allows you to adore your admired foods that may not be as healthy, however, in bound quantities, it’s not traveling to accept an aftereffect in extensive your weight accretion goals. Just remember, you are appropriate to eat “clean” advantageous foods the majority of the time if you apprehend to see acceptable results.<br />
younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-14316787741137914742011-08-09T15:50:00.001-07:002011-08-11T14:42:26.777-07:00Weight Gain Success Through A Positive Mental Attitude by youness al<div dir="rtl" style="text-align: right;" trbidi="on">Success admitting a absolute brainy attitude is ascendant for those who are aggravating to accretion weight and muscle. Granted, we can action specific techniques but it is you who is in the “drivers seat”, who ultimately determines your destiny.<br />
Over the years analysis has assured that athletes adverse grimacing allowance of advantageous astringent injuries followed 6 brainy patterns that characterize a absolute brainy attitude. You too can chase those aforementioned attempt as you absorb yourself in extensive your weight accretion goals and active a advantageous lifestyle.<br />
In adjustment for you to accretion weight and backpack on angular beef mass, not abandoned should you be training like an athlete, but aswell you are appropriate to anticipate like one. Utilize the afterward 6 attempt to access weight accretion success through a absolute brainy attitude, administer the attempt calm with a accurate weight accretion affairs and after-effects are abiding to appear your way.<br />
1. Acknowledged athletes use both affective directions. They move both appear goals and abroad from consequences. This way they are able to use their best bulk of motivation. They apperceive area they are going. For example, an afflicted top academy swimmer capital to affected her abrasion but she aswell capital to win a pond academy scholarship. She was motivated and directed. She was affective appear her goal.<br />
You, absent to annihilate weight accretion can administer this assumption too with a ambition of eliminating weight accretion and reside a advantageous lifestyle. You again can use both motivators, affective abroad from affliction and affective appear a advantageous lifestyle.<br />
2. Athletes in adjust were committed in regaining abounding backbone and health. Ones attitude was, annihilation beneath is unacceptable. Ultimately, success through a absolute brainy attitude is a key axiological aspect to weight accretion success and achieve complete aplomb in yourself.<br />
3. Athletes approached adjust one-step at a time. It’s alarming to anticipate of accomplishing the absolute adjust assignment all at one. If you yield it in abandoned achieve you’ll complete it. Each footfall becomes a new goal. While you’re traveling through the weight accretion program, accept that brainy ambition in foreground of you and yield it one-step at a time.<br />
4. How the amateur in adjust thinks about time. When apropos about circadian goals, the acknowledged amateur needs to be in the present. Anticipate about the individual action appropriate now and not get absent or beat by cerebration about the future. If you’re affianced in your aboriginal day of weight training, anticipate about what you’re currently accomplishing and how to activity the weight with able form.<br />
If you activity yourself doubtfully and ask, “Will I anytime be the same?” or “Will I succeed?” If your cerebration is like this, you may accept problems. These types of questions can actualize a abrogating orientation. It’s bigger to ask, “What can I do now to ability my next milestone?”<br />
It’s accessible to anticipate advanced about what are the rewards and allowances of the struggles you are now traveling through. Success admitting a absolute brainy attitude is key.<br />
5. Involvement is a axiological aspect appear your success. The added the amateur helps him or herself, the bigger the recovery. Even if it’s as simple as agreement ice on an injury. When you participate you access what is traveling on. It makes you added bent and aggressive.<br />
It’s been apparent amidst hospital patients, that the added they participate in their own recovery, the added acceptable they’ll recover. In agreement of eliminating your weight gain, get thoroughly involved. Do all the all-important techniques.<br />
6. How you adjudicator your achievement is analytical to your all-embracing outcome. This applies to all aspects of life. Far too generally comparisons are fabricated amid ourselves and the accomplishments of others. We tend to appraise our advance by authoritative comparisons to added people.<br />
If you appear out on top, you’ll feel acceptable but if you appear out at or abreast the basal you’ll acceptable feel inadequate. Unfortunately, by the time we all move to adulthood, comparisons amid others becomes a addiction and is generally done so unconsciously.<br />
It’s actual important for your acknowledged weight accretion advance that you do not abatement into this brainy allurement of comparing. Acknowledged weight accretion is done by a self-to-self comparison. Ask yourself, “How far accept I progressed back endure week? The endure month?”<br />
We can all do this by barometer our own progress. That’s what is important, your own progress, therefore, you can attending at others advance as inspiration, models of arete or sources of information, not targets of envy! You can contentment in the success of others and absolutely amount your own success.<br />
Summary… You are now an amateur as you face the bind of accomplishing weight accretion success and regaining exercise and confidence. Many humans accept done it, you’re not alone. Success through a absolute brainy attitude by afterward the 6 axiological achieve will advice you break on track. Use a accurate weight accretion affairs in affiliation with these axiological achieve to achieve your goal.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-64858664582346265842011-08-09T15:49:00.001-07:002011-08-11T14:42:46.792-07:00Weight Gain for Men by youness al<div dir="rtl" style="text-align: right;" trbidi="on">Wanting to accretion weight and some austere angular beef mass? Here are some advantageous tips on how to accretion weight bound for men who are “too skinny” and are disturbing to put on added pounds. As always, there are abounding humans that put on weight actual calmly and naturally, and admiration to get rid of it. On the added ancillary of the scale, angular guys can acquisition it acutely arduous to accretion weight in adjustment to enhance their concrete appearance.<br />
It is consistently acceptable to accept the basics abaft accustomed and advantageous weight gain. This is how a getting can ascertain added on how to accretion weight in a advantageous and quick way. Before arrest this issue, let’s attending at the affidavit why attenuate and angular guys abort to accretion weight successfully. Poor diet, poor action and no able conditioning accepted are some of the primary affidavit for attenuate humans not getting able to accretion weight quickly.<br />
Some men are quick to accusation “poor genetics” for their abridgement of progress, if in absoluteness they just aren’t aggravating harder abundant to accretion weight. Accepting weight is in a lot of means tougher again accident weight so you wish to accomplish abiding you beat all the actual boxes.<br />
Below are some of the easy-to-follow tips on how to accretion weight bound for men:<br />
Eat Big – A getting should accomplish it a addiction to eat added than their circadian caloric and activity needs. A getting should aswell acquisition out what their BMR (Basal Metabolic Rate) is. The BMR is a altitude that calculates how abounding calories get austere daily, and should be acclimated to account calorie maintanence requirements for weight accretion purposes. You should aswell activate planning a weight accretion diet plan to access account burning by 3,500 calories in adjustment to accomplish weight accretion of one to two pounds aural a week. The plan should be to absorb lots of protein based foods like chicken, angle and beef regularly. Milk is aswell one of the best sources of protein. A getting should antithesis his commons with a burning of basics and vegetables.<br />
Weight Accretion Foods – One of the keys to auspiciously accepting weight is to absorb the appropriate types of weight accepting foods. Eating aliment like chips, fast aliment and clutter aliment will accomplish a getting accretion weight fast but its an ailing way to backpack on pounds and a getting can apprehend to accretion mostly fat instead of bulking up if he or she eats this blazon of aliment on a approved basis. Don’t get me wrong, there is no botheration with accepting bluff commons to accolade the efforts you are authoritative in the gym and the conduct you accept to your weight accretion diet, but a diet which consists of advantageous alimental foods should anatomy the foundation of your diet.<br />
Lift Big – A getting afterward a weight accretion affairs for men needs to about-face the added calories getting captivated on a weight accretion diet so that he doesn’t end up getting overweight. A getting should appoint in a accelerating weight training affairs at atomic three times every week, with the aim of accretion the weight every few weeks to activate growth.<br />
But what absolutely does a sample men’s conditioning affairs attending like?<br />
Luckily for you, the No-Nonsense Beef Architecture conditioning program, advised by Vince Del Monte, tells you absolutely what it takes to backpack on superior beef for angular guys and how he accomplished his absurd exercise archetypal physique. Vince aka “Skinny Vinny” is the columnist of the No 1 affairs beef architecture affairs on the web and is a approved contributor to Men’s Exercise Magazine.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-22314112729929352222011-08-09T15:48:00.001-07:002011-08-09T15:48:28.044-07:00Incline vs Flat Bench Press for Best Chest Growth<br />
As you would know, the bank columnist should anatomy the foundation of your accumulation training accepted as it’s one of the best chest contest for architecture adult pecs. However, with all of the bank columnist variations such as the collapsed bank columnist and acclivity bank press, what should you focus on then?<br />
Some humans adulation the acclivity bank press, while others abhorrence it. If you try to acquaint a being who benches on a collapsed bank columnist that the acclivity is bigger again you bigger watch your aback because they ability wish to action you!<br />
What are the capital advantages of the collapsed bank press?<br />
Before I allocution about why the acclivity bank columnist is acceptable I anticipation I would get out a few nice things about the approved bank press.<br />
The capital advantage of the collapsed bank is that you can handle added weight. The motion is actual accustomed and it is simple to adept the technique. This usually agency that you accept all the elements of a acceptable weight training workout. It is an accomplished backbone and ability motion as it is so simple and animal forceful.<br />
The position that your physique is on if you lay on the collapsed bank is aswell actual comfortable. Again, it is accustomed and simple to do and usually doesn’t leave you appropriation a abundant weight in a aberrant way. You are able to advance off of the bank and it supports you well. However, the acclivity has assertive advantages. Here’s why…<br />
Why is the acclivity bank columnist bigger for chest growth?<br />
Now I move assimilate the alarming amnion – the acclivity bank columnist is bigger for your pectoral anatomy than the collapsed bench. By far.<br />
You see the capital disadvantage of the collapsed bank is that it works your amateur a lot. This is why I am not a fan of it. Humans anticipate that the collapsed bank is all triceps and chest but they are wrong. The antecedent deltoid anatomy get formed absolutely harder and as such your pectorals get a lot of help. This is not acceptable for anatomy growth.<br />
If you wish to ambition your pectoral anatomy you are abundant bigger off application an acclivity bend for your bank press. You are aswell bigger off application a brace of dumbbells instead of your barbell. Now I am absolutely accepting into arguable territory! As I mentioned in this column the dodo allows you to get a abundant bigger amplitude and ambit of motion. These two things are basic for acceptable beef growth.<br />
In summary, next time you wish to ambition your pectoral anatomy and abolish as abundant accept plan as accessible try application an acclivity bank with some abundant dumbbells instead. Although the collapsed bank columnist has a huge role in able backbone training and beef building, it is not the be all and end all of weight training contest as abounding trainees would accept you believe.<br />
Read the added online writing on this website to apprentice how to do the acclivity bank columnist and collapsed bank columnist with acceptable appropriation technique.<br />
younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-17716576632905124072011-08-09T15:47:00.001-07:002011-08-09T15:47:40.655-07:00Understanding the Role of Carbohydrates in Muscle Building<br />
When I aboriginal got started with convalescent my anatomy abundant was said about the accent of top protein burning for architecture muscle. If you ask any bodybuilder about why you should accept a top protein assimilation if you wish to physique beef mass, you will get a abundant acknowledgment acknowledgment the way protein builds beef tissue. However, not abundant is said about the actual important nutrient, carbohydrate.<br />
<br />
Carbs, which are adapted into glucose or glycogen in the body, is the alone macronutrient which can accommodate an actual antecedent of energy, which is capital for any blazon of weight training. Just because you are arresting a lot of protein for architecture beef doesn’t beggarly that you should exclude carbohydrates in your beef architecture diet. Not alone do carbohydrates accommodate the best antecedent of activity appropriate for acute weight training sessions, but they are aswell protein sparing because their availability allows the physique to use protein for it’s primary function, which is to physique beef tissue instead of accepting to await on protein to accumulation activity which is not as efficient.<br />
Carbohydrates are generally disregarded if planning a beef architecture diet. If you wish to optimize your diet for beef accretion it’s important that you apperceive how to accommodate carbohydrate foods into your diet and training. It doesn’t charge to be complicated you just charge to chase a few simple rules.<br />
Eat affluence of circuitous carbohydrates<br />
Carbohydrates are basically of two types. Simple carbohydrates and circuitous carbohydrates. Most of your carbohydrates should appear from circuitous sources because they accumulation beef glycogen, the continued abiding ammunition that your physique needs to alternation hard. The bulk of carbohydrates which are stored in beef tissue can access whether or not your anatomy abide in an anabolic mode, which is capital for beef building.<br />
Just how important are beef glycogen stores? Arresting added protein again what your physique requires for architecture beef tissue is not the acknowledgment and won’t access beef accumulation if glycogen aliment are too low. On the contrary, if beef glycogen aliment are abounding it can advance beef growth.<br />
Good sources of circuitous carbs cover accomplished foods like accomplished meal bread, accomplished atom cereal, potatoes, amber rice, pasta, beginning and tinned bake-apple and broiled fruit.<br />
Eat affluence of carbohydrates column workout<br />
Post conditioning diet is actual important if you wish to physique muscle. If you are training harder you charge to furnish beef glycogen stores. Bistro a ample bulk of carbohydrates and at atomic 1 gram of protein per lb. of physique weight. anon afterwards a conditioning affair provides your physique with an insulin spike. This insulin fasten puts your physique into an anabolic accompaniment as it will advance a fasten in advance hormone. The acumen for arresting a lot of protein with the carbs column conditioning is that insulin increases protein amalgam by a actual abundant margin.<br />
Eat abate amounts of carbohydrates added frequently<br />
The best access for accepting weight in the anatomy of angular beef accumulation is to eat abate commons with carbohydrates added often. Instead of accepting 3 ample commons throughout the day, accomplish a addiction of bistro 5 or 6 abate meals, and accomplish abiding you get affluence of carbohydrates with anniversary meal to absolution a abiding breeze of insulin into the body. If you eat ample amounts of carbohydrates in one sitting your physique is abundant added acceptable to abundance them as fat.<br />
For accustomed bodybuilders, carbohydrates are actual important because you accept to await on the best ability of aliment for your activity assembly and beef advance instead of application steroids. If you chase these simple rules it will accredit you to physique beef faster.<br />
younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-14872219685023982162011-08-09T15:46:00.003-07:002011-08-09T15:46:58.946-07:003 Top Reasons Why You Are NOT Building Muscle<br />
Building beef is simple, right? Eat added food, alternation harder in the gym and get affluence of rest. Add bendability into the mix and you are able-bodied on your way to transforming your physique. So why do so abounding humans acquisition it difficult to put on weight and physique muscle? Here are 3 top affidavit why you are not architecture beef and seeing after-effects from your training:<br />
You Are Not Counting Your Calories!<br />
This is the bulk one acumen why a lot of humans are not architecture muscle. Humans who do not calculation their calories run the accident of under-eating. Without the able bulk of calories your physique artlessly cannot grow.<br />
For beef advance to action you charge to be bistro a calorie surplus. A calorie surplus is best declared as bistro added calories than your physique needs to put on weight. Without a calorie surplus you cannot apprehend absorbing continued appellation results. Abiding you may physique some backbone and possibly even beef tissue if you are a complete beginner, but do not apprehend this to endure long.<br />
In adjustment to physique beef try arresting about 500 calories over your body’s aliment level. If you don’t apperceive what your aliment akin is, use an online calorie calculator. For a quicker way, yield your bodyweight in pounds and times it by 16 and you should be larboard with a asperous appraisal of your aliment akin of calories.<br />
To ensure you are accepting weight bethink to counterbalance yourself already a week. This should be done already a anniversary and aboriginal affair in the morning. Ensure you counterbalance yourself on the aforementioned day and on the aforementioned set of scales anniversary anniversary so you can admeasurement your weight accretion added accurately.<br />
If you acquisition you are not accepting weight again bang up your calorie assimilation by addition 300 a day. Accepting about a batter of bodyweight anniversary anniversary is a acceptable adumbration that your calories are on track. If you are a hardgainer you can possibly get abroad with putting on two pounds a week.<br />
Be warned that arresting too abounding calories and putting on too abundant weight anniversary anniversary will advance to fat gains. There is alone a assertive bulk of beef tissue your physique can physique in a anniversary so be accurate not to go abdicate with your calorie consumption.<br />
Neglecting Protein Intake<br />
Proteins are admired as the architecture blocks for your muscles. Without protein the physique will attempt to abound and clean damaged beef tissue. Neglecting your protein assimilation will arrest your after-effects so be abiding to accurately admeasurement how abundant protein you are arresting on a circadian basis.<br />
So how abundant protein do you charge to physique muscle? It’s best to shoot for at atomic one gram of complete protein per batter of body-weight to advice you physique beef and balance abundantly amid workouts. If you counterbalance 200 pounds you charge at atomic 200 grams of protein every individual day. Some humans will attending at this and say wow, that’s a hell of a lot of protein, but with acceptable alertness and planning we can hit this bulk with ease.<br />
The abstruse is to absorb about 4-6 commons a day. Write down what you are traveling to eat in these commons and clue how abundant protein and calories are in anniversary one. The capital basic of anniversary meal should be a affluent protein antecedent such as angle or chicken. The best protein foods for beef advance are chicken, fish, turkey, beef, salmon, tuna, eggs, milk and whey protein powder. These are all complete protein sources which agency they accommodate the abounding spectrum of amino acids that are all-important for optimum beef growth.<br />
Other foods such as basics and peanut adulate are aswell abundant protein foods. These foods accommodate appreciably added calories due to their college levels of fat content, so they can be a acceptable way to absorb added calories for bodies aggravating to physique beef fast. There is the delusion that fat is bad in your diet. Fat is not bad for you, apprentice why you charge to eat fat to physique muscle.<br />
Sitting in the Abundance Zone<br />
Sitting in the abundance area is one of the affliction things you can do in life. What absolutely do I beggarly by sitting in the abundance zone? I’ll acquaint you. Sitting in the abundance area is area we go through the motions. It’s area we get adequate with something and no best feel the charge to change it or claiming ourselves. To always advance and bigger ourselves we charge to footfall out of the abundance zone. Whether your searching to accretion beef or bake fat, get yourself out of that abundance area for even bigger results!<br />
Ask yourself this, are you absolutely blame yourself in the gym? Are you giving it 100% in every workout, in every set and in every rep? Anticipate about that for a minute. Are you accomplishing just about abundant to advance what you accept or are you consistently blame yourself to accomplish something better? If was the endure time you added the weight on your abundant admixture exercises?<br />
If you took your time to anticipate about that again you may already be sitting in the abundance zone. You see the botheration with the abundance area is that subconsciously we are blind if we are in it. It all-overs up on us and is alone confronted if we yield a footfall aback from our training and assay our progress. This is one of the affidavit why a training account is so important in a bodies training. Tracking advance while it floats about in your arch is harder and things will generally get forgotten. If you accept it accounting down in atramentous and white that you accept not progressed in any of your lifts for 4 or added weeks you will instantly apperceive you charge to change something. Is your poor diet the could cause or is it your training routine?<br />
Switch your training agenda up and absorb new contest or rep ranges into your routine. Change the adjustment of your accustomed contest and try abacus added weight to the bar. If you feel you are hardly over-trained again deload for a anniversary forth with a new routine. Lift lighter weight while absorption on absolute anatomy and controlled movements. After a anniversary or two alpha abacus 5 batter increments to the bar every conditioning and see how far you can get. Since you are appropriation lighter weights to activate with advance should be constant in your workouts for a bulk of weeks and can advice you breach through a adamant weight training plateau.<br />
So there you accept it, 3 of the top affidavit why you are not architecture muscle. If you accept anniversary of these three credibility in analysis again you should see some abundant after-effects from your training. Don’t overlook to pay abutting absorption to your conditioning agenda and ensure you accept acceptable blow periods amid workouts and beef groups. For example, don’t alternation chest on a Monday and again triceps on the Tuesday. This is counter-productive. Allow your triceps at atomic 48 hours to balance or plan them on the aforementioned day as chest. Design your conditioning affairs intelligently and you will get bigger results. Absorb abundant baptize throughout the day and get at atomic 7-10 hours of beddy-bye every individual night. If you chase these guidelines I can assure you that you will badly advance your after-effects in the gym!<br />
younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-73136236108990995852011-08-09T15:46:00.001-07:002011-08-09T15:46:12.775-07:00Flexibility Training For Weight Lifters And Muscle Building<br />
Movement is acquired by the abbreviating of beef fibers absorbed by the tendons on either ancillary of a accustomed collective (i.e. the bend collective is channelled by abbreviating of the biceps beef absorbed to basic of the high and lower arm). In able-bodied weight training this is alleged activating or “active” ROM (range of motion), breadth the movement of the collective is acquired by a able-bodied contraction. Alive ROM, or able-bodied specific movement, is a lot of accomplished by the force of the beef abbreviating and the adaptability of the collective getting moved.<br />
In discussions of flexibility, humans a lot of generally accredit to their adeptness to amplitude a beef that is at rest. This is alleged changeless or “passive” ROM because the collective is getting confused with assistance. The best changeless ROM accessible at any accustomed collective in the animal physique is accomplished by the adaptable backdrop of the beef and tendons that attach beyond joint. It is these adaptable backdrop that are a lot of accomplished by adaptability training. Collective structures alter abundantly amid individuals and this has to be advised if assessing flexibility.<br />
Research has apparent that the greatest attached agency of acquiescent ROM in alone athletes is the anatomy of the collective itself and not the tissue affiliated to it. So, even afterwards approved adaptability training there will be a absolute as to how abundant movement the collective can achieve.<br />
Does adaptability training advance performance?<br />
There is a acceptable accord of analysis into the furnishings of adaptability in “working muscles” that suggests that authoritative beef tissue added bendable can accept a absolute aftereffect on performance. Beneath agnate conditions, bendable beef is added mechanically able and will fatigue at a slower amount than annealed muscle. Beef that is bound tends to be added affected to airtight and beef pulls.<br />
Tight beef can aswell betrayal a getting to overuse injuries. While it has not been clinically accurate that added adjustable beef has the accommodation to aftermath added ability it has been apparent to authority up bigger beneath the stresses of exercise and is beneath affected to accepted bendable tissue injuries that agitate the training action and adjournment absolute training effect.<br />
Passive vs. Alive ROM and Performance<br />
Holding a acquiescent amplitude is a absolutely altered motion than that acquired by sports specific beef abbreviating and repetitive collective movement. This makes acquiescent ROM a beneath reliable admeasurement of adaptability if accompanying to able-bodied performance.<br />
Active ROM relates to the force of an opposing beef that is adapted to amplitude a ahead apprenticed (resting) beef aback to the accessible position in a sports-specific movement. While added acquiescent ROM does advance automated ability and abate the accident of abrasion it seems that accretion alive ROM and not acquiescent ROM has a greater appulse on performance.<br />
Improving alive ROM<br />
The assumption of specificity applies to adaptability training just as it does with added apparatus of training like speed, ability and endurance. Any contest advised to access alive adaptability charge to be progressive, specific and agnate to the movements of your sport/activity. The aboriginal affair to accede is the specific collective movement and beef application adapted for the activity.<br />
Active ROM training for weight lifters<br />
It is important to balmy up at the alpha of every training session. Alive ROM addition requires the anatomy to contract, which engages the activity systems that ammunition the beef and generates heat. In alertness for an acute workout, a balmy up affair application alive ROM adaptability training would attending something like this.<br />
It is aswell important to abode acerbity and adaptability in the high physique during alive ROM training. The lumbar spine, high back, close shoulders, chest, accoutrements and easily are all actively complex in weight training and charge to be able for acute workouts.<br />
The alive ROM in all these areas can be added application simple flex/extend and circle movements. Affable agee of the anatomy and angle front/back and side/side at the waist will alleviate the truck. Arm swings and accept dislocations with a angular or attrition bandage will alleviate the high aback and shoulders. Don’t worry, the accept break exercise won’t in fact break your shoulders. They are altogether safe if you do them correctly. Just don’t blitz the exercise and be persistent. Joining the easily abaft the aback will amplitude the chest, foreground of the amateur and biceps. The close breadth can be connected application affable front/back and side/side movements. With any blazon of close exercise abundant absorption should be taken not to over extend the baby anatomy in the close and high spine.<br />
What do added addition contest to advance adaptability attending like?<br />
Luckily for you, Vince Delmonte, columnist of the No 1 affairs No Nonsense Beef Architecture program, dedicates an absolute affiliate of his book to abrasion blockage application addition and adaptability training. Vince angle this blazon of training as an capital basic for the acute “progressive overload” workouts you will commence on for accepting massive amounts of angular beef mass.<br />
ROM, adaptability and abrasion prevention<br />
Stiffness and belted ROM will access the accident of bendable tissue abrasion and collective strain. Adaptability requirements alter abundantly amid sports and it is important to analyze these afore developing a adaptability routine. For weight appropriation the capital affair is abrasion prevention. A abridgement of adaptability if appropriation abundant weights can could cause bisect beef ache and aftereffect in a aching and debilitating injury. Adequate adaptability in all of the above beef groups getting targeted is important to abrasion chargeless weight training.<br />
The best time for alive addition exercises<br />
Contrary to accepted belief, the best time to accomplish addition contest is afterwards you accept completed your workout. There doesn’t assume to be abundant affirmation to advance that addition afore alive out lessens the accident of injury. A solid balmy up afore alive out is added important again stretching. Addition helps to advance anatomic adaptability and actual beef imbalances and added weaknesses. Correcting these weaknesses will ensure that you aerate your beef architecture efforts as you are alone as able as your weakest link. For weight lifters, a conditioning accepted should pay adapted absorption to able deepening and addition techniques for the above beef groups you are training to ensure connected adaptability in the anatomy and ROM in the joints.<br />
Conclusion<br />
Flexibility training is important to your bloom and beef development. Choosing the able methods and movements for a adaptability affairs for weight lifters is actual important. It is not astute to arrangement you’re addition and adaptability training afterwards what you see added weight lifters doing. You will charge to do some claimed appraisal of your own adaptability and actuate what areas charge plan and which contest are a lot of appropriate. Consulting a able trainer at your bounded bloom club is a acceptable abode to start. They will yield you through a adaptability appraisal affair and can appoint an adapted addition affairs based on your goals. If you access adaptability training with a acceptable plan you will be able to advance your achievement and anticipate accidental injury.<br />
younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-29800877933442846992011-08-09T15:44:00.003-07:002011-08-09T15:44:47.261-07:00Muscle Building Programs That Work<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">If you’re a beginner when it comes to working out, you will not be able to do the same building muscle program that a seasoned competition body builder would use. The first thing you need to assess when looking for the right muscle building program for you is what is your health and fitness levels like and whether <a href="http://www.predatornutrition.com/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">supplements</a> can help achieve your goals. Are you extremely overweight? Have you been working out for many years and are a looking for a new muscle building program because your progress seems to be stalling? These factors will all determine what build muscle program will work for you.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">After you have decided how you want to improve your body and what your physical fitness level is, you will want to then decide how much time you can consistently work out each week. Whenever you are starting a new muscle building program, you need to stick with it. So many trainees fail to see good results due to program hopping and not sticking to the one system.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">By setting up a muscle building program that you can realistically keep every week, you will have more chance of success. When you are setting up your weekly schedule, you should schedule the minimum that you can do. It is with in reason to do more if you are feeling good and would like to, however, you should never do less than you have scheduled.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">For those who are trying to bulk up after working out for a good amount of time, you should keep your muscle building program to three days a week and make sure you get adequate recovery in between sessions. Remember you don’t actually build muscle in the gym your body needs plenty of rest and recovery for repair and growth. It’s also important not to ignore post-workout nutrient with <a href="http://www.predatornutrition.com/cat-protein-powder.cfm/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">protein powder</a>supplementation when your body needs the nutrients the most.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">For beginners who are new to working out, make sure you set realistic goals for yourself. As you begin to improve your fitness, you can change up your program to meet your new needs. But if you have unrealistic expectations it’s just going to kill your motivation and your lack of results will show because of it.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">As your body gets stronger, it will need a change in routine in order to challenge it further. The <a href="http://www.gainingweight.info/recommends/VinceDelmonteFitness" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">No-Nonsense Muscle Building program</strong></a> does exactly that. If you do not know how to workout at all, you can always follow the step-by-step instructions of a proven muscle building system which will be able to help you with all the exercises and meal plans you will need to do.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-18044086784721390202011-08-09T15:44:00.001-07:002011-08-09T15:44:21.693-07:00Bruce Lee’s Muscle Building Secrets<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Bruce Lee is famous for one reason – he worked hard. His training was brutal and he was very dedicated. In this post I want to look at a few things that Bruce Lee can teach us about reaching our muscle building goals.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Bruce Lee stressed repetition</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">If you want to be good at something you have to repeat it over and over again. When you are feeling tired you need to repeat it some more. There is an old martial arts saying that Bruce Lee often said to his students:</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">“It is not the 10,000 kicks you have practiced once that I fear. It is the one kick you have practiced 10,000 times.”</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Bruce Lee was often seen to be performing the same punch or the same sidekick out on his heavy bag for hours at a time. Just one punch, over and over and over. This is how you become good at something.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Bruce Lee tried new things</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">“Use only that which works, and take it from any place you can find it.” – Bruce Lee</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">One of the great things about Lee was that he was open to trying new things. He always learned new martial arts from people and he even looked into other sports to better his martial arts. For example, he started fencing lessons because he thought that it would help him learn to spring forward faster to deliver quicker punches and kicks.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Bruce Lee made things thoughtful</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">“The meaning of life is that it is to be lived, and it is not to be traded and conceptualized and squeezed into a pattern of systems.” – Bruce Lee</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">One of the best things you can do for your workouts is to take them to a spiritual level. If you go to the gym everyday and spend hours working out it is a little silly to just leave it at the physical level. Fitness, martial arts, bodybuilding, etc. all need to be taken to a deeper level where you learn new things about yourself and the world. Bruce Lee was always looking at his martial arts as a microcosm of his life and as such learned how to deal with hardships and teach people wonderful lessons.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Bruce Lee made progress</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">“Make at least one definite move daily toward your goal.” – Bruce Lee</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">One thing that bodybuilders often do is get stuck on a plateau. They forget to keep adding more weight, more intensity or more reps. It is important to make sure that you are always progressing and getting closer to your goal. Bruce Lee says that each day you should take one sure step closer to your goal. Make sure you do to.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Conclusion on Bruce Lee’s lessons</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Bruce Lee’s life work was so vast that you could continue to study it for the rest of your days. It is important to look at great people like Lee and learn from their example. It will help you grow as an individual and it will help you take your training to an all new level.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-58734429451307725952011-08-09T15:43:00.003-07:002011-08-09T15:43:53.958-07:00Amino Acids 101 – The Building Blocks of Protein!<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Do you know which of the amino acids is frequently used by dieters and bodybuilders to build muscle tissue? Amino acids are the chemical components that are the basic elements of proteins. Each Amino acid performs specific functions in the body. The benefits of Amino acids are numerous and varied and will be discussed in this article, especially with regard to the benefits for bodybuilders.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">To understand the importance of these chemicals, you must understand how important proteins are to life. Proteins are found in every living organism, from the largest animal down to the tiniest microbe.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Proteins form the structure for every living creature. The proteins making up the body are not derived from dietary sources. The body breaks down dietary protein into its Amino acid components, which the body then uses to create the proteins it needs.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">In its various forms, protein participates in numerous chemical processes necessary to maintain life. They assist with the transportation of oxygen, the contraction of muscles, and with the exchange of nutrients between intracellular fluids and body tissues, blood, and the lymphatic system.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Next to <a href="http://www.gainingweight.info/are-you-drinking-enough-water-to-build-muscle/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">water</a>, <a href="http://www.gainingweight.info/the-importance-of-protein-in-building-muscle/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">protein</a> is the most abundant substance in the human body. It is found in muscles, tendons, bones, hair, nails, organs, and glands.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">There are twenty of these acids found in protein. Of these twenty, humans can produce 10 of them, with the remainder supplied in foods.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">The 10 acids that humans are unable to produce are called essential acids. Failure to obtain even one of these chemicals causes a degradation of the proteins in the body. Unlike fats and starches, these chemicals are not stored for later use.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">The remainder of these amino acids is considered to be unessential. This means they do not need to be obtained through the <a href="http://www.gainingweight.info/weight-gain-diet-and-nutrition/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">weight gain diet</a> as the body can manufacture them on its own.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Branched Chain Amino Acids (BCAAs)</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Branched chain amino acids (BCAAs) are three essential amino acids, including Leucine, Isoleucine, and Valine. They can be easily obtained from protein foods and are the three most important amino acids in the manufacture, maintenance and repair of muscle-tissue.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">First on our list of essential Amino acids is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Isoleucine</strong>. Isoleucine helps with the formation of hemoglobin and regulates levels of sugar in the blood. It also participates in the formation of blood clots.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Our next item is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Leucine</strong>. Leucine is another branched-chain acid that protects muscles and acts as fuel. If also helps to build muscle tissue and is commonly used by bodybuilders for this purpose.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It promotes the healing of muscle, bone, and skin after traumatic injury.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">The last Branched-chain Amino acid is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Valine</strong>. Valine is needed for muscle metabolism and for tissue repair and growth.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It is useful in treating a deficiency of Amino acids occurring as a result of drug dependency.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">The Other Amino Acids</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">The next amino acid we will discuss is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Alanine</strong>. Its main function is to help the body metabolize Tryptophan and Pyridoxine.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It helps the body to metabolize glucose, a simple carbohydrate the body uses for energy.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Next we have <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Arginine</strong>. Arginine promotes immune system function by increasing the size and activity of the Thymus gland, which produces white blood cells called T-Cells.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Arginine is used to make a chemical called Nitric Oxide.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Nitric Oxide causes the blood vessels to relax and may help with conditions such as Atherosclerosis, Intermittent Claudication, and Erectile Dysfunction.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">The next item in our list is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Asparagine</strong>. Asparagine helps the nervous system to maintain a calm equilibrium. In other words, it helps prevent you from becoming overly excited or overly calm.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It helps the body to metabolize ammonia. It is considered to be a nonessential Amino acid.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Next we have <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Aspartic acid</strong>. Aspartic acid helps to increase stamina and combat fatigue. It is sometimes used as a treatment for Depression.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Chronic fatigue may result from low levels of Aspartic acid.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">On a cellular level, it assists with the functions of RNA and DNA, which carry genetic information.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Our next item is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Cystine</strong>. Cystine is involved in the production of collagens, which is the main protein of connective tissue.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It is necessary for proper utilization of Vitamin B6 and helps heal burns and wounds.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It promotes healing after surgery and severe burns.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Now we have <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Glutamic acid</strong>. Glutamic acid is converted to Glutamine where it functions as a neurotransmitter.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It is useful for metabolizing fats and sugars.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It helps transport potassium across the blood-brain barrier into the central nervous system.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Glutamine</strong> is our next Amino acid. Glutamine easily crosses through the blood brain-barrier into the brain where it is used for fuel.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It is frequently use by dieters and body builders to build muscle tissue.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Next on our list is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Histidine</strong>. Histidine is an essential Amino acid that helps with the growth and repair of various tissues.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It helps to maintain the myelin sheaths, a protective outer layer covering the axons of neurons in the nervous system.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">The next item in our list of Amino acids is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">L-lysine</strong>. Lysine is necessary for proper bone development and growth in children.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It helps with the production of hormones, antibodies, and enzymes.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">L-lysine is used as a treatment for lesions of the mouth and genital regions caused by the herpes simplex virus.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Next on our list is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Methionine</strong>. Methionine helps to prevent fat buildup in the arteries and liver that might block blood flow to essential organs.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It is a beneficial antioxidant as the sulfur in it neutralizes free radicals. Some studies have shown it may help improve memory.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">The next item in our list of Amino acids is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Phenylalanine</strong>. Phenylalanine is an essential acid that, once inside the body, can be converted into Tyrosine, which is needed for the production of the neurotransmitters Dopamine and Norepinephrine.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Phenylalanine is a neurotoxin and high levels of it can lead to cellular death in the brain. It constitutes half of the artificial sweetener Aspartame, a sweetener that is found in diet sodas.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">One animal study has shown it may be a useful treatment for Parkinson’s disease. More research in this area needs to be done.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Next we have <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Proline</strong>. Proline helps keep skin healthy by assisting with the production of collagen.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It works to maintain and heal cartilage, which makes it useful for conditions such as Osteoarthritis.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Next is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Serine</strong>. Serine helps the body to properly metabolize fats and fatty acids.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It assists with the production of immunoglobulins. Immunoglobulins play an important role in the immune response, by destroying foreign substances such as bacteria.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">We now come to <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Threonine</strong>. Threonine is an acid that helps to maintain a proper balance of proteins in the body.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It helps produce elastin and collagen, two elements needed for healthy skin.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">As it is found in the Central Nervous System, it may be helpful in treating some types of Depression.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Our next Amino acid is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Tryptophan</strong>. Tryptophan is used by the body to produce Serotonin which is needed for normal sleep.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It helps to alleviate insomnia, as it is a natural relaxant.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It helps the immune system to function properly and minimizes the severity of Migraine headaches.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">As it helps to produce Serotonin, it may help with certain types of Depression.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Our last Amino acid is <strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Tyrosine</strong>. Tyrosine is a precursor to the neurotransmitters norepinephrine and dopamine, which function as mood elevators.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">A deficiency of Tyrosine may result in inadequate amounts of norepinephrine in the brain that may lead to Depression. It increases alertness while simultaneously fighting fatigue.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-63593153204252766972011-08-09T15:43:00.001-07:002011-08-09T15:43:19.888-07:003000 Calorie Weight Gain Diet Plan<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">he following is a 3000 calorie weight gain diet plan which is suitable for a 150 pound person who wants to go on a bulking up diet to gain 5-10lb of lean muscle mass.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">If you find that you are not putting on any weight in a couple of weeks then you probably have an especially fast metabolism and would need to increase your caloric intake by an extra 300-500 calories.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">On workout days, it would be the same meal plan, except that you would also take a <a href="http://www.gainingweight.info/20-weight-gain-shake-recipes/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">weight gain protein shake</a> for the post-workout meal to makeup for the calories you burned during the training session.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">6:00 am Breakfast: 6 Egg Omelet</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">6 eggs, whole<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 cup of mushrooms, thinly sliced<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1/2 cup of onions, thinly sliced<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 cup of green bell peppers, thinly sliced<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 teaspoon of olive oil<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />salt and pepper to taste<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />2 cups low-fat chocolate milk</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">9:00 am Snack: Banana Oat Weight Gain Shake</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups low-fat milk<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 scoop vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">protein powder</a><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1/2 cup Quaker Oatmeal (cook with boiling water)<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 small banana<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 tablespoon honey</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">12:00 pm Lunch</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 baked potato<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />150 grams of canned tuna<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />salad with low fat dressing<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 glass of orange juice</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">3:00 pm Snack: Grilled Chicken Sandwich</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 grilled chicken breasts<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />2 slices whole wheat bread<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 banana</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">6:00 pm Dinner</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups of cooked white rice<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />100 grams of grilled swordfish<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1/2 cup of cooked vegetables<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 glass of water</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">9:00 pm Late Night Snack</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups cooked white rice<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />100 grams of chicken breast grilled<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />1 cup broccoli</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Total Calories: 3082</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">As you would know, you need to be eating every 3 hours or so. To maximize the time you spend in the gym, no matter how hard you train, if you do not eat properly and supply the body with the necessary calories and nutrients, then ultimately you are stopping progress. That’s why bodybuilders attribute about 80 percent of their success to a “clean” diet.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">However, although you now have a better idea of what a 3000 calorie diet plan looks like, in the case of failing to stick with an elaborate diet plan like suggested above, it would be advisable for beginners to follow these guidelines:</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Do’s</strong></div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Consume a small amount of protein at every meal. Eat meat, fish, eggs, poultry and dairy products. The body can only digest and absorb about 60 grams of protein at every meal, making it unnecessary to cram large amounts of it in one sitting.</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Eat fresh fruits and vegetables that are as natural as possible.</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Eat a little vegetable fat, such as seeds and nuts, which is useful for healthy nerves and skin.</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Take some form of vitamin supplement each day.</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Eat at least three times a day. Light meals are digested better and more effectively uses by the body.</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Drink a lot of water.</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Dont’s</strong></div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Eating highly processed food like fried chips and fast food which have a high sugar and fat content.</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Eating excessive amounts of animal fat (try to remove most of the fat from the meat or choose lean cuts).</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Drinking alcohol or carbonated drinks.</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Using too much salt or seasoning for salads, etc.</li>
</ul>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com2tag:blogger.com,1999:blog-78432388562151473.post-1373020940735201552011-08-09T15:42:00.001-07:002011-08-09T15:42:52.230-07:00Bodybuilding Nutrition – Feeding Your Muscles To Grow<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">A specialized diet that includes all the essential nutrients is a must for any person who is trying to gain weight. For everyone who is interested in putting on weight, you should consume more calories than an ordinary person with the same physique to support the energy requirements a human body needs. What types of foods or diet program a person has to follow is totally dependent on the goals you wish to achieve.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Carbohydrates are an important component of bodybuilding nutrition as they supply enough energy to deal with the rigors of intense weight training and muscle recovery in the regular diet of a bodybuilder. Bodybuilders normally prefer low-glycemic polysaccharides and other slowly digestible carbohydrate varieties that release energy slowly in a stable fashion. A sharp insulin response of high-glycemic carbohydrates may cause a situation where the body tends to store additional food energy in the form of fat rather than as muscle.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">A bodybuilder can avoid this situation by including the right choice of low-glycemic carbohydrate foods in his regular diet. But they may require some quick digestible carbohydrates in the form of dextrose or maltodextrin after his tiresome workout to help the body to replenish glycogen stores within the muscle.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">In bodybuilding nutrition, protein also plays an important role in helping a person to increase lean muscle mass. As part of a weight gain diet, bodybuilders have to include twenty five to thirty percent of protein per the total calorie intake to get best out of the physical activity that he undertakes. It will help him to improve his body composition in a better way.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">What should be the ideal amount of protein to be included in the diet of a bodybuilder is still a debatable topic. While some argue that 1 gram of protein per pound of body weight is ideal, others are recommending 1.5 to 2 grams of protein in bodybuilding nutrition. A bodybuilder always require regular intake of protein during and after working out. It should also be taken before he goes to bed. It can be any thing that includes chicken, beef, pork, nuts, fish, eggs or diary products.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">When on a mass gaining program, you normally are required to split your main meals in to 5-7 meals a day with almost equal quantity of nutritional value at regular intervals. Such a lifestyle will help you to increase your caloric intake while making it possible to eat a higher quantity of food due to the increase in the basal metabolic of the body when compared to the three meals a day diet program that others follow.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">At first this sounds like a lot of food, and it is if you are not used to eating this amount of food, but you don’t have to jump straight into eating up to 7 meals per day. You can gradually increase your meals and caloric intake and you will find that your body will get used to eating more food. In addition, <a href="http://www.predatornutrition.com/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">supplements</a> such as weight gainers and meal replacements can be a good way to consume more calories if you are struggling with a weak appetite.</div><div class="headline_meta" style="color: #888888; font-size: 1em; font-style: italic; line-height: 1.8em; margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">by <span class="author vcard fn" style="font-style: normal; letter-spacing: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-transform: uppercase;">DAVID</span> on </div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-51546886937371276922011-08-09T15:40:00.001-07:002011-08-09T15:40:06.196-07:00Chocolate Protein Bar Recipe<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Hey guys!</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">I want to share with you a great chocolate protein bar recipe I found online. I’ve taken the recipe from<a href="http://www.gainingweight.info/recommends/AnabolicCooking" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">Anabolic Cooking</a>.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">When I first started taking bodybuilding seriously I was a fan of the commercial protein bars. The macronutrient profile of commercial protein bars looked alright, they had a high protein content which would satisfy protein requirements for one meal, and they were convenient to eat.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">However, the problem is that the majority of commercial protein bars are loaded with sugar and bad fats, resembling candy bars more then anything else. Worse still, the average price for them is $5 a bar, which can put a hole in your pocket pretty quickly, especially if you’re eating 2-3/day.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">So why not try and make your own protein bars? They’re a healthier option, taste great, and super cheap. This recipe makes 5 bars which works out to cost less than 50 cents per bar!!!</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Ingredients:</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 8 scoops chocolate protein powder (i think chocolate flavor tastes the best but you can try some different flavors)</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 1 cup oatmeal</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 1/3 cup natural peanut butter</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 3 tbsp honey</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 1/2 cup 1% milk (maybe a bit more milk if you need more moisture)</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Directions:</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2. Place the bowl in the fridge for about 45 mins.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">3. Form into 5 bars.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Nutritional Facts:</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">(Per Serving – 1 Bar)</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Calories: 452</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Protein: 50g</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Carbohydrates: 36g</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Fat: 12g</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">So if you’re trying to gain weight and looking for a high protein high & calorie snack to fill in the gaps between meals, then try out these chocolate flavored protein bars.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">A few tidbits for making really good chocolate protein bars. Make sure you leave the mixture in the fridge for long enough, otherwise it won’t set properly and become firm. If the mix is just a gewy mess it will be difficult cutting the mix into bars. They taste good using the regular recipe above, but one modification you can make is to add crushed peanuts on top of the mix.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Dave Ruel’s <a href="http://www.gainingweight.info/recommends/AnabolicCooking" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">Anabolic Cookbook</a> features over 200 of the best & easy to make muscle building recipes, so you will never get bored with your weight gain diet again. But it’s more than just a cookbook, “Anabolic Cooking” is a complete nutritional guide full of nutrient timing strategies, post workout nutrition secrets, and much more.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-41929258419776914922011-08-09T15:39:00.002-07:002011-08-09T15:39:53.472-07:00Chocolate Protein Bar Recipe<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Hey guys!</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">I want to share with you a great chocolate protein bar recipe I found online. I’ve taken the recipe from<a href="http://www.gainingweight.info/recommends/AnabolicCooking" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">Anabolic Cooking</a>.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">When I first started taking bodybuilding seriously I was a fan of the commercial protein bars. The macronutrient profile of commercial protein bars looked alright, they had a high protein content which would satisfy protein requirements for one meal, and they were convenient to eat.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">However, the problem is that the majority of commercial protein bars are loaded with sugar and bad fats, resembling candy bars more then anything else. Worse still, the average price for them is $5 a bar, which can put a hole in your pocket pretty quickly, especially if you’re eating 2-3/day.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">So why not try and make your own protein bars? They’re a healthier option, taste great, and super cheap. This recipe makes 5 bars which works out to cost less than 50 cents per bar!!!</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Ingredients:</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 8 scoops chocolate protein powder (i think chocolate flavor tastes the best but you can try some different flavors)</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 1 cup oatmeal</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 1/3 cup natural peanut butter</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 3 tbsp honey</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">- 1/2 cup 1% milk (maybe a bit more milk if you need more moisture)</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Directions:</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2. Place the bowl in the fridge for about 45 mins.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">3. Form into 5 bars.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Nutritional Facts:</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">(Per Serving – 1 Bar)</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Calories: 452</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Protein: 50g</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Carbohydrates: 36g</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Fat: 12g</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">So if you’re trying to gain weight and looking for a high protein high & calorie snack to fill in the gaps between meals, then try out these chocolate flavored protein bars.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">A few tidbits for making really good chocolate protein bars. Make sure you leave the mixture in the fridge for long enough, otherwise it won’t set properly and become firm. If the mix is just a gewy mess it will be difficult cutting the mix into bars. They taste good using the regular recipe above, but one modification you can make is to add crushed peanuts on top of the mix.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Dave Ruel’s <a href="http://www.gainingweight.info/recommends/AnabolicCooking" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">Anabolic Cookbook</a> features over 200 of the best & easy to make muscle building recipes, so you will never get bored with your weight gain diet again. But it’s more than just a cookbook, “Anabolic Cooking” is a complete nutritional guide full of nutrient timing strategies, post workout nutrition secrets, and much more.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-88425618956780673852011-08-09T15:39:00.000-07:002011-08-09T15:39:01.756-07:00Weight Gain With The Mediterranean Diet<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 10px;"></span><br />
<div class="headline_area" style="margin-bottom: 2.2em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><img alt="Post image for Weight Gain With The Mediterranean Diet" class="post_image alignnone" height="280" src="http://www.gainingweight.info/wp-content/uploads/2011/05/Mediterranean_Diet.jpg" style="clear: both; display: block; margin-bottom: 2.2em; margin-left: 0px; margin-right: auto; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="326" /><h1 class="entry-title" style="font-size: 3em; line-height: 1.364em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(221, 221, 221) 1px 1px 1px;">Weight Gain With The Mediterranean Diet</h1></div><div class="format_text entry-content" style="font-size: 1.4em; line-height: 1.571em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><div class="fblike_button" style="margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><iframe allowtransparency="true" frameborder="0" scrolling="no" src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fwww.gainingweight.info%2Fweight-gain-with-the-mediterranean-diet%2F&layout=standard&show_faces=false&width=450&action=like&colorscheme=light" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; height: 25px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 450px;"></iframe></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Although the classic Mediterranean Diet is followed by many people who are on a weight loss diet, this diet is also suitable for those trying to gain weight. While everything matters, one of the themes of this site is that of eating healthy, which is why I wanted to give this popular diet a special mention as I think its a good place to start for anyone looking to formulate a healthy <a href="http://www.gainingweight.info/weight-gain-diet-and-nutrition/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">weight gain diet</a>.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Some people turn a blind eye to the Mediterranean diet because it can contain approximately 30 percent of the total calories as fat, 50 percent of the calories as carbohydrates, and 20 percent of the calories as protein. However, despite having a high fat content, the Mediterranean diet still has a fairly low overall energy density because of the other foods that are consumed in the diet. In contrast, most of today’s Western diets tend to not only be high in fat but low in foods such as fruits and vegetables. And more to the point, if you have an ectomorph body type and therefore a hard gainer, your skinny genetics will more then likely prevent you from gaining much if any fat at all anyway.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Plant Foods</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">A big part of the Mediterranean diet is based on plant foods such as beans, nuts, fruits, vegetables, legumes, olives and olive oil, more so then other popular diets. For instance, the Greeks and Italians often dip bread in virgin olive oil instead of slathering butter all over it. Have you tried this, perhaps in an Italian restaurant? It’s much better, but requires some effort and some getting used to. (Not alot of effort, simply remembering to pick up a bottle of virgin or extra virgin olive oil while you’re at the grocery store!) Use lots of olive oil in most meals its a convenient way to to add calories to almost anything which is especially helpful when gaining weight.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">When we discuss eating more fruit, let’s be clear about what kind of fruit that means; fresh is best, because fresh fruit is not processed, has no sugar or fructose added, and is generally much more healthy. Fresh fruits, in the amount of 4 or 5 servings a day, have also been proven to not only keep our bodies healthy, but keep our skin looking younger as well. If the goal is weight gain on a Mediterranean diet, then don’t ignore fresh fruit juice. You should find a good balance between real fruit and juices. Drinking some fruit juice is especially useful when gaining weight because it’s very nutrient-dense for its size, when compared to veggies. Various medical journals show that 8 oz. of real fruit juice can significantly reduce blood pressure, cutting the risk of heart disease.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Carbohydrate</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">The Mediterranean Diet also includes regular servings of pasta, rice, and bread, all calorie dense carbs which will aid in weight gain. When people think of the Mediterranean Diet or of going to an Italian restaurant, they tend to think of pasta and Parmesan cheese. Pasta with red sauce sprinkled with some Parmesan is a staple meal in the Mediterranean diet which is now normally part of an athletes’ diet because its a great source of carbohydrate.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Healthy Fats</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Monounsaturated fats are some of the healthiest type of fats to include in a balanced diet. Of course, the foundation of this diet is olive oil, however, the Mediterranean diet also includes regular servings of nuts as snacks in between meals, as in a handful per day of walnuts, almonds, etc. This is so easy. Pick up a bag or can, separate them into baggies containing about a quarter cup each, and then only eat 1 bag every day or two. Remember that while nuts contain some great anti-oxidants, Omega 3 fatty acids, and vitamin E, they also have healthy fats so it is good to eat them. Nuts are delicious and should be a part of your Mediterranean Diet. You can also add a few dollops of peanut butter to your weight gain shake.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Meat</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">While we’re on the subject of high nutrient density foods, let’s talk a little about red meat. Eating some meat such as beef, pork, lamb etc is recommended on a Mediterranean diet. Just make sure to eat red meat in moderation and choose to go with the lean cuts when you can. Part of the healthy Mediterranean Diet also consists of eating fish instead of red meat on a regular basis.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">In Conclusion</strong></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">There is not doubt that The Mediterranean Diet is a good place to start if you are wanting to gain weight and muscle. According to a new study, following a Mediterranean diet combined with exercise, <a href="http://www.gainingweight.info/the-effects-of-alcohol-on-muscle-building/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">limiting alcohol intake</a>, and not smoking, could <a href="http://www.dailymail.co.uk/health/article-2021619/Mediterranean-diet-lengthens-life-FIFTEEN-years-researchers-claim.html" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">extend life expectancy by up to 15 years</a>.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">The emphasis when on a Mediterranean Diet should be to stay away from highly processed foods, eat several servings of fresh fruit daily, add a couple ounces of nuts/dried fruits for good measure, and get your protein from fish or other lean cuts of meat.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">If you are strict with this diet and consume the sufficient amount of calories necessary to put on weight, there is no reason why you shouldn’t reach your weight gain goals sooner rather then later, plus you will receive all the other health benefits the Mediterranean Diet provides.</div></div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-20627702214311730992011-08-09T15:37:00.001-07:002011-08-09T15:37:35.271-07:00Why can’t I gain weight?<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Do you keep asking yourself, “Am I eating enough?” when it should be apparent, from the fact that your scale isn’t giving you higher readings, that the answer is “No.” If you were eating enough, you would at least be gaining some fat. And the question is almost irrelevant, for the more muscle mass you have, the more food you’ll need. If you think gaining 10 pounds from your current weight takes a lot of eating, wait until you try to gain 10 pounds after you’ve put on 30 pounds of muscle. You have to eat progressively.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><span id="more-54" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></span></div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">How do you know if you’re taking in enough calories to gain weight? The scale will give you progressively higher readings. How do you know if you’re taking in enough calories to gain fast? Not only will the scale give you progressively higher readings, your bodyfat will increase (use a skinfold caliper, don’t try to estimate by eye). This is not sophisticated.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">What should you eat? Basically more of everything. But healthy food, people. Read labels and don’t buy grain products that contain flours that aren’t whole grain, don’t buy food with corn syrup added. Eat more vegetables, more lean meat and dairy, more fruit, more legumes, more healthy fats. If you don’t know if an item is healthy, find out. Information is too readily available today for you to justify remaining ignorant.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">And you should learn how to cook. Take a cooking class of any kind, learn to cook some new foods. You’ll be much happier if you learn to make a few different dishes. You’ll find it much easier to stick with your <a href="http://www.gainingweight.info/weight-gain-diet-and-nutrition/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">weight gain diet plan</a>, you’ll save money, you’ll save time, you’ll stay healthier. If you haven’t yet learned to cook, you can’t imagine how much easier it is to eat a lot, or a little, with a variety of well prepared meals. You’re going to be eating a lot of meals, a lot of food, in your lifetime. Invest some time and effort up front to make it more enjoyable.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Don’t have time to cook? Don’t have time to eat right, or to go to the grocery store? Then you don’t have time to be reading this website. Health first, entertainment second. Get going!</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-41491258622601163022011-08-09T15:36:00.003-07:002011-08-09T15:36:46.656-07:00How to Gain Weight for Women<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Question from a reader. I am female with a skinny figure and would be considered by most people to be underweight. Will a <a href="http://www.gainingweight.info/recommends/FlaviliciousFitness" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">women’s weight gain program</a> work for me?</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Yes! But it can only be achieved with sweat and hard work, regardless of your age. The same principles for weight gain apply to both men and women with only one major difference. Men and women were born with different shapes and hormones. Therefore any muscle gain you get as a result of diet and training will only serve to accentuate the feminine shape you already have. You will look sexy and feel better about yourself!</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Weight gain can come in the form of fat, water and muscle. By far, muscle is the most attractive of the three. Since you are a female I can understand any concern you might have about getting too muscular. Most of the bodybuilding women you see have great genetics. They are not hard gainers like the majority of women and are usually taking steroids (male hormones). The only way a female could look this ripped is from steroid usage. And let’s not forget that the female bodybuilders which you see in bodybuilding magazines are professional athletes. Their diet and training is a full time job for them. They dedicate their life to building a better physique.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Regardless of what you may have read, it is possible for women to gain weight without looking “bulky”. And even if you do become more ripped then what you would have hoped, once you have reached your goal or feel that you are looking too muscular for your own tastes you can always modify the program a little to suit your needs.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Similar to weight gain for men, diet plays a key role for gaining weight with women. You need to be consuming excess calories so that instead of having a calorie deficit, the opposite is true. You are consuming more calories then what your body requires, so it has to store this energy somehow, and with a good training and diet program, it will turn these calories into muscle instead of fat.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">First of all, determine your weight gain caloric needs. Once this is calculated, you want to consume 300-500 additional calories per day. This is no different for women is a topic which is well covered on this site. The main point which I wanted to discuss in this article, which relates to muscle building for women, is the issue of hormones.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">As you may already know several hormones play a key role in the ability to gain muscle. Without going into too much detail, the “male hormone” testosterone is the muscle building hormone. The amount of testosterone in your body is a limitating factor because you can not build more muscle if your testosterone levels are not high enough. This is why you see female bodybuilders who use synthetic testosterone (steroids) experience faster muscle gains as their limitating factor has disappeared.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Testosterone is referred to as the “male hormone” because testosterone levels are lower in women. Women need not be discouraged though. Testosterone levels can be increased naturally through specific natural training methods and diet.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Several studies have shown the positive effect that resistance training has on increasing testosterone levels in the body, especially directly after a workout. This is why it’s a good idea to drink a protein shake post workout, to take advantage of the testosterone spike.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">For the ladies: Don’t be afraid of the weights, get a gym partner and don’t be intimidated by the guys in the gym. Attend a reputable gym with a supportive staff that will assist you and give you proper guidance on how to lift. Your weigh training program should be focused on progressively increasing the resistance. Do special muscle building workouts with the aim of gaining mass instead of building muscular endurance, which includes doing fewer reps and lifting heavy.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-87201386152004232222011-08-09T15:36:00.001-07:002011-08-09T15:36:16.814-07:00How to Gain Weight On A Vegetarian Diet<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Vegetarianism does not have one definition with as many as five different types of eating habits which qualify as being a vegetarian. For most vegetarians, their diet is primarily made up of vegetables, fruits, grains, legumes, seeds, nuts, fish, and dairy products. Some vegetarians will also consume eggs or even poultry. Vegan is the strictest form of vegetarianism, their diet not only excludes all meat products but dairy products are also restricted, so basically no animal products are consumed. Due to the more limited food choices vegetarians have, it means they are required to get more creative with food to ensure their diets include enough nutrients and calories to fuel muscle growth and stay healthy.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">What you eat isn’t the only factor vegetarians can look at when it comes to gaining weight. Your metabolism ensures that the calories you consume are burned and that the nutrients are processed by your body. Having a <a href="http://www.gainingweight.info/high-metabolism-affects-your-ability-to-gain-weight/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">high metabolism</a> can affect your ability to gain weight. One consideration would be to trick the body into slowing down your metabolism so that you are not burning as many calories. This is particularly useful for people with a fast metabolism to begin with. The trick is to eat a heavy meal late in the day. Consuming a high calorie meal late at night will help make sure that your body won’t be able to burn the calories off so quickly.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Protein is an important part of any weight gain diet. This is no exception for a vegetarian wanting to gain weight. Vegetarians need to make sure they get enough protein by consuming legumes, nuts and seeds in combination with whole grain breads and cereals, as well as soy products. Getting enough protein is such a critical component in repairing and building lean muscle.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Nuts such as almonds are the most healthful. They have the most mono-saturated fat and the least saturated fat. An ounce or so can be a good source of protein and healthy fats. Fresh roasted almonds can be a great substitute for bacon. If you roast or bake an ounce or so to the point where they are quite brown, but not burned, in an oven of about 375 degrees or a bit more – and serve hot, they taste crispy and slightly smoky – just like perfectly done bacon; but almonds don’t have the saturated animal fats and preservatives that bacon has; and the almonds don’t taste greasy or make a greasy mess!</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Legumes like lentils and black eyed peas are the best. They tend to produce the least gas, have the lowest glycemic index and have the most soluble fiber. Both can be use for soups and stews; and, lentils can be used to make a great vegetarian chili. Any of these dishes can be made nonfat or with just a bit of olive oil when appropriate. They can be a good cold weather addition to breakfast.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Some people consider themselves semi-vegetarians and eat fish. Fish can be good one to three times a week. Salmon has by far the most healthful oil and is quite satisfying. Halibut is one of the lowest fat fishes and is also good. Tuna is good. And, if you know and like other kinds by all means try them occasionally.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">It would be a good idea buying a well written raw diet cook book which provides information on tasty foods and cooking methods to help you in your quest for size. One such book I would recommend is <a href="http://www.amazon.com/gp/product/0920470483/ref=as_li_ss_tl?ie=UTF8&tag=gainingweightinfo-20&linkCode=as2&camp=217145&creative=399369&creativeASIN=0920470483" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">The Raw Gourmet</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=gainingweightinfo-20&l=as2&o=1&a=0920470483&camp=217145&creative=399369" style="border-bottom-style: none !important; border-color: initial !important; border-left-style: none !important; border-right-style: none !important; border-top-style: none !important; border-width: initial !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="1" /> by Nomi Shannon, which provides good nutrition information on the raw food diet for the natural bodybuilder. It teaches you about what foods to eat, protein and carb content, tips in combining raw food dishes, facts to support raw food benefits, and how the body functions in conjunction with switching to this type of diet.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">There is also a newly released product put together by master chef Michael DeSanti and well known trainer Jason Ferruggia who went vegan a few years ago and has thrived on the diet. The book is called the <a href="http://www.gainingweight.info/recommends/PlantBasedRecipes" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Plant Based Recipe Guide</strong></a> and it contains 134 recipe ideas for vegans, vegetarians and carnivores alike, offering exciting new ways to prepare their meals and teaching them how to build muscle and burn fat eating strictly plant based foods. Nearly 100% of these plant based recipes are free of any animal products; although there are a few meals with eggs, but no dairy.</div><center style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a href="http://www.gainingweight.info/recommends/PlantBasedRecipes" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;"><img src="http://www.gainingweight.info/images/plantbanner.jpg" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></a></center><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />The weight lifting principles for gaining significant weight and muscle are no different for a vegetarian, so I won’t touch this topic in this post. I would advise you to check out the training articles elsewhere on this site for information regarding the training aspect of weight gain.younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0tag:blogger.com,1999:blog-78432388562151473.post-13537793099725992572011-08-09T15:35:00.001-07:002011-08-09T15:35:44.515-07:0020 Weight Gain Shake Recipes<span class="Apple-style-span" style="background-color: white; color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 14px; line-height: 22px;"></span><br />
<div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">When you are on a weight gain diet a good way to consume more calories is to drink weight gain shakes. If each weight gain shake was approximately 750 calories, if you drink 2 shakes per day that’s an extra 1500 calories or so that you are consuming in your diet.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">I don’t like to think of liquid meals as a substitute for eating normal food. They should be used in addition to eating the normal 5-6 other meals you have in the day, which makes the time that you consume the weight gain shakes very important. I like to drink a shake after breakfast so you don’t feel too full for the rest of the day, as well as post workout when the muscles really need the nutrients.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">I always choose Optimum Nutrition protein powder which comes in different flavors. I like Optimum Nutrition because I find it to be the best quality whey protein for the price, but feel free to use your favorite brand of whey protein.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">To make the weight gain shakes all you will need is a blender, ice and a few easy to get supplements. You can also add some sugar or artificial sweetener to the shakes to make them taste a bit better.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Here is the list of 20 weight gain shake recipes:</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#1</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">3 scoops chocolate <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1/2 cup skim cottage cheese</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1/2 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons cocoa powder</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#2</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">3 scoops <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a> (vanilla or chocolate)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">4 egg whites</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">8 oz water</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups ice</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#3</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 packets of Swiss Miss Hot Chocolate mix</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons peanut butter</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#4</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 egg</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1/2 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#5</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">3 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">3 dashes of cinnamon</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">3 teaspoons of <a href="http://www.gainingweight.info/recommends/udos-choice-oil-blend" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">flaxseed oil</a></li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#6</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 egg</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">dash of cinnamon</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#7</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 cup yogurt (strawberry)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">4 strawberries (fresh or frozen)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 ice cubes</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#8</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops chocolate <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">4 tablespoons peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 teaspoon creatine powder</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 teaspoon <a href="http://www.gainingweight.info/recommends/udos-choice-oil-blend" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">flaxseed oil</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">8 oz water</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#9 – Banana Bread Shake (I’ve taken this recipe from <a href="http://www.gainingweight.info/recommends/AnabolicCooking" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">Anabolic Cooking</a>)</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">350ml water</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1/2 Cup Bran Flakes</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">30g of Dextrose (post-workout shake only)</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#10</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 teaspoon <a href="http://www.gainingweight.info/recommends/udos-choice-oil-blend" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">flaxseed oil</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">4 Ice Cubes</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">8 oz water</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#11</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1/2 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 teaspoon creatine powder</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 teaspoon <a href="http://www.gainingweight.info/recommends/udos-choice-oil-blend" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">flaxseed oil</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 teaspoon <a href="http://www.gainingweight.info/recommends/barleans-coconut-oil" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">coconut oil</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 teaspoon peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">6 mixed frozen berries</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#12 – Peanut Butter Banana Shake</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops chocolate <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon honey</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 teaspoon <a href="http://www.gainingweight.info/recommends/udos-choice-oil-blend" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">flaxseed oil</a></li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#13</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon olive oil</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon glutamine</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#14</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">10 oz chilled sweet potato</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon cinnamon</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon honey</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#15</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops chocolate <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons cocoa powder</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#16</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops chocolate <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1/2 cup cookies n’ cream flavored ice cream</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 cups low fat milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1/2 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons cottage cheese</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1/2 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons honey</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#17</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 cup milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon low fat natural yoghurt</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon <a href="http://www.gainingweight.info/recommends/udos-choice-oil-blend" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">flaxseed oil</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1/2 cup Quaker Oatmeal (cook with boiling water)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 banana</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops vanilla <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#18</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">12 oz water</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">3-4 ice cubes</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon heavy whipping cream</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon peanut butter</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops chocolate <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#19</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">6 oz water</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">3-4 ice cubes</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 tablespoons heavy whipping cream</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">6 oz coffee (instead you may use 12 oz coffee and no water for a pre-workout kick)</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops chocolate <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">#20</div><ul style="list-style-image: url(http://www.gainingweight.info/wp-content/themes/thesis/custom/images/roundblack.gif); list-style-position: initial; list-style-type: square; margin-bottom: 1.571em; margin-left: 1.571em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0.5em; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">2 scoops chocolate <a href="http://www.gainingweight.info/recommends/optimum-nutrition-protein-powder" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;" target="_blank">protein powder</a></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 cup low fat milk</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">4 ice cubes</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">8 oz water</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1 tablespoon instant coffee</li>
</ul><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">I realize it’s not always practical to make your own weight gain shake. If you don’t have access to a blender or the necessary ingredients to make a weight gainer shake, then high quality <a href="http://www.gainingweight.info/weight-gainers/" style="color: #2361a1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">weight gainers</a> is also a great option.</div><div style="margin-bottom: 1.571em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">To readers – if you have a homemade weight gain shake recipe which is tasty and packs on the pounds, please let us know the recipe by leaving a comment below.</div>younesshttp://www.blogger.com/profile/02261203637665094101noreply@blogger.com0