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  1. #120
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    Default 1001 Muscle Building Tips - Nutrition

    308. DOES MY PROTEIN SOURCE MATTER?
    Protein is made up of smaller subunits called amino acids. There are around 20 amino acids; the arrangement of which determines what the protein structure is (i.e. muscle, hormone, antibody). If the body gets low in one amino acid it can usually manufacture it from other amino acids. However, there are some essential amino acids that the body cannot make. Most plant sources are missing one or more of the mino acids. Vegetarians need to combine specific different plant soures to get the full compliment of amino acids. (The exception is soy, which contains complete protein.) However, the simple addition of milk to the equation will assure the full allotment of amino acids are present.

    309. SPACED OUT
    If you follow our recommendations of eating a gram of protein per pound of bodyweight, you'll quickly realize that's alot of protein. Don't try to consume it all in one sitting. Besides the rish of nausea, the body can realy only utilize about 25 to 30 grams of protein at one time. Any excess could be stored as fat. Try eating smaller amounts of protein thoughout the day. Not only is this easier on your digestive system, it will ensure that there is always building material available for tissue repair.


    310. PROTEIN BY THE CLOCK?
    Despite the many advantages of sleep, there is one slight disadvantage. As you hibernate your body will start drawing on its nutrient stores. It will also relesae catabolic hormones such as adrenalin, which can break down muscle tissue. If you are what is commonly referred to as a "hard gainer," this is, an ectomorph with a very high metabolism, you may want to expereiment with consuming protein at some point through the night. Set your alarm clock to wake you three or four hours before you'd normally get up, and drink a protein shake. The body now has extra protein to use for bulding muscle.
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  2. #121
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    Default 1001 Muscle Building Tips - Nutrition

    311. BEWARE OF PROTEIN BARS
    They are quick and convenient, but unfortunately often loaded with calories. Generally speaking, the more it tastes like a candy bar, the less healthy it is. Despite the advances made by supplement manufacturers, most of the healthier protein bars (i.e. low fat and low carb) don't taste all that great (chalk and cardboard being the most popular descriptions). Conversely, the better-tasting bars are usually loaded with fat and/or carbohydrates. Unless you are on a strict pre-contest diet, your best bet is probably a middle-of-the-road bar (tastes OK and is not too loaded with fat and carbs).

    312. DO I NEED FAT?
    With all the negative press fat receives it may surprise you to learn that fat is essential to life. Not only does fat supply energy and serve as an insulator, but many vitamins and hormones are fat-soluble-in other words, you cannot metabolize them without fat. The key to fat consumption is eating the irght type. Fat falls into tow categories, saturated and unsaturated. Saturated and trans fats are solid at room temperature and are the big killers in our society. Those fat deposits that block arteries and cause strokes and heat attacks are primarily from saturated and trans fats. Uunsaturated fats are usually liquid at room temperature and can be considered the good fats. Try to keep your intake of saturated fats as low as possible, and try to avoid trans fats altogether.

    313. FAT AS A HEART DISEASE AND CANCER FIGHTER!
    Include a moderate amount of fat with your uncooked or steamed vegetables. The latest research has shown that human body needs a certain amount of fat to absorb such cancer and heart disease-fighting compounds as alpha-carotene, beta-carotene, and lycopene. For example, if you're eating a salad, add some olive oil to keep your diet balanced.

    314. HOW MUCH SATURATED FAT?
    As saturated fat has few redeeming qualities we suggest limiting your intake to less than 10 percent of your total daily caloric intake. Saturated fat is found almost everywhere, so you'll have to make a conscious decision to keep it as low as possible.

    315. SOMETHING'S FISHY
    Try to eat such fish as salmon, sardines, and herring on a regular basis. these species of fish are rich in omega-3 fatty acids. These "healthy" or "good" oils have been shown to reduce the rish of heart disease, stroke, and prostate cancer. They are also known to help your body release fat deposits as an energy source.

    316. BUTTER SUBSTITUTES
    If you're like most people you like to put butter on your bread or baked potatoe. One way to eliminate most of the calories and fat is by using a butter substitute. Real butter contains over 100 calories per tablespoon w3hile butter substitutes average only 10 to 15. Real butter also contains about 10 to 12 grams of saturated fat, as compared to zero for most butter substitutes. However, if you are preparing for a contest or even a photo shoot, butter substitutes must be avoided.
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  3. #122
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    228. CALF-INDUCED SHOULDER RASH?
    Don't be alarmed if you discover a slight rash on each shoulder the day after you do standing calf raises. In simple terms, the combination of pressure and thinness of the skin in the shoulder region causes the breakage of tiny blood vessels called capillaries. It will clear up within a day or two. Adding two sponge rubber pads under the pad may help you avoid this problem.
    ----------------------------------------------------------------------


    Yeeaaap...this is what causes girlfriends to say...um....where have u been huh?!?Who has been scratching ur shoulders?!?

    LoL...it has happened to me lots of times jejeje.

  4. #123
    Forum Legend UkrainianGuy's Avatar
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    Default 1001 Muscle Building Tips - Nutrition

    317. BAKED - WHEN YOU MUST HAVE YOUR CHIPS
    It's unfortunate that such a healthy food as the simple potato has received such a bad rap over the years. The problem of course is not so much the vegetable but what we tend to put on top of it or cook it in. Creams, butters, and cooking oils will add to the calorie content of a potato by many hundreds. For those who like potato chip, try baked; either homemade or store-bought. We'll be honest, they don't taste quite as good as the oil-soaked variety, but with time they'll grow on you. And your waistline will thank you for it downthe road.

    318. SIMPLE VS COMPLEX
    Besides fat and protein the other primary nutrient category is carbohydrate. Carbohydrates are either simple or complex. Simple carbohydrates (along with saturated fat the predominat nutrient in junk food) are absorbed rapidly and served as a quick source of energy. Complex carbohydrates take longer to be absorbed (because of their larger - more complex - molecular arrangement) and supply energy over longer peroids of time. Simple carbs are readily stored as fat and should be kept to a minimum.

    319. THE DIRTY DOZEN
    If at all possible avoid regualr soft drinks. Each can contains from 8 to 12 teaspoons of sugar. At 15 calories per teaspoon that's 180 totally empty calories. You dont need to comsume many soft drinks per day to add hundreds of extra calories to your diet (and waistline!). Substitute water for soft drinks.

    320. BEWARE OF "FLAVORED" OATMEAL
    Oatmeal is one of the most nutritious of cereals but unfortunately food manufacturers have managed to screw it up. Recognizing that most people have a sweet tooth, manufacturers have added all kinds of "flavorings" to regular oatmeal to make it more appealing. Unfortunately the word "flavored" is just another term for "loaded with sugar and calories". Avoid "flavored" oatmeal or any other similarly advertised cereal. If you want flavor, add some chopped fruit, cinnamon or berries.

    321. SUGAR SUBSTITUTES
    Another easy way to reduce your sugar and caloric intake is by using sugar substitutes. Even though some of them, like Aspartame, have received a lot of negative press, they are among the most tested food compounds in the world and are for the most part are considered safe. One teaspooon of sugar contains about 15 calories while artificial contains virtually no calories. The ideal situation would be to avoid both table sugar and artificial sweetners.

    322. THE GREAT PUMPKIN - NOT JUST FOR HALLOWEEN
    One of the easiest ways to fortify your diet with minerals, including zinc, is by consuming pumpkin seeds, otherwise known as pepitas. Pumpkin seeds also contain essential fatty acids that help kill parasites. For maximum nutritional benefits, seeds should be eaten raw since roasting can convert the fat into arterial-clogging plaque.

    323. TAKE IT AWAY!
    If you eat out and the server brings a basket of "free" bread, have them take it away. If it's not in front of you, you won't be tempted to eat it. Bread is not "free". Your waistline will "pay" for it later!

    324. BROILED OR BAKED
    Try to order your food broiled, steamed or baked. Broiling and baking removes fat as the cooking takes place, whereas frying and deep-frying add extra fat calories.

    325. SEPARATE SAUCE
    If you are ordering a meal that needs sauce, have the server bring the sauce on the side. Odds are you will add less to your meal than the kitchen staff will. Saying "no sauce" is the best route to go.

    326. LIMIT YOUR ALCOHOL
    Don't turn your eating out session into a drinking session. A glass of wine or a light beer may be acceptable, but excessive alcohol not only adds extra calories, it interferes with proper digestion and it impairs your judgement - making you more likely to order deep-fried foods and desserts. Besides, your workout the next day will suffer.

    327. TAKE YOUR TIME
    Gulping down food only results in larger pieces of food enterng your stomach. This is not only bad from a digestion and absorption viewpoint, it can leave you with cramps and/or unpleasant gas problems.
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  5. #124
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    Quote Originally Posted by UkrainianGuy View Post
    317. BAKED - WHEN YOU MUST HAVE YOUR CHIPS
    It's unfortunate that such a healthy food as the simple potato has received such a bad rap over the years. The problem of course is not so much the vegetable but what we tend to put on top of it or cook it in. Creams, butters, and cooking oils will add to the calorie content of a potato by many hundreds. For those who like potato chip, try baked; either homemade or store-bought. We'll be honest, they don't taste quite as good as the oil-soaked variety, but with time they'll grow on you. And your waistline will thank you for it downthe road.

    318. SIMPLE VS COMPLEX
    Besides fat and protein the other primary nutrient category is carbohydrate. Carbohydrates are either simple or complex. Simple carbohydrates (along with saturated fat the predominat nutrient in junk food) are absorbed rapidly and served as a quick source of energy. Complex carbohydrates take longer to be absorbed (because of their larger - more complex - molecular arrangement) and supply energy over longer peroids of time. Simple carbs are readily stored as fat and should be kept to a minimum.

    319. THE DIRTY DOZEN
    If at all possible avoid regualr soft drinks. Each can contains from 8 to 12 teaspoons of sugar. At 15 calories per teaspoon that's 180 totally empty calories. You dont need to comsume many soft drinks per day to add hundreds of extra calories to your diet (and waistline!). Substitute water for soft drinks.

    320. BEWARE OF "FLAVORED" OATMEAL
    Oatmeal is one of the most nutritious of cereals but unfortunately food manufacturers have managed to screw it up. Recognizing that most people have a sweet tooth, manufacturers have added all kinds of "flavorings" to regular oatmeal to make it more appealing. Unfortunately the word "flavored" is just another term for "loaded with sugar and calories". Avoid "flavored" oatmeal or any other similarly advertised cereal. If you want flavor, add some chopped fruit, cinnamon or berries.

    321. SUGAR SUBSTITUTES
    Another easy way to reduce your sugar and caloric intake is by using sugar substitutes. Even though some of them, like Aspartame, have received a lot of negative press, they are among the most tested food compounds in the world and are for the most part are considered safe. One teaspooon of sugar contains about 15 calories while artificial contains virtually no calories. The ideal situation would be to avoid both table sugar and artificial sweetners.

    322. THE GREAT PUMPKIN - NOT JUST FOR HALLOWEEN
    One of the easiest ways to fortify your diet with minerals, including zinc, is by consuming pumpkin seeds, otherwise known as pepitas. Pumpkin seeds also contain essential fatty acids that help kill parasites. For maximum nutritional benefits, seeds should be eaten raw since roasting can convert the fat into arterial-clogging plaque.

    323. TAKE IT AWAY!
    If you eat out and the server brings a basket of "free" bread, have them take it away. If it's not in front of you, you won't be tempted to eat it. Bread is not "free". Your waistline will "pay" for it later!

    324. BROILED OR BAKED
    Try to order your food broiled, steamed or baked. Broiling and baking removes fat as the cooking takes place, whereas frying and deep-frying add extra fat calories.

    325. SEPARATE SAUCE
    If you are ordering a meal that needs sauce, have the server bring the sauce on the side. Odds are you will add less to your meal than the kitchen staff will. Saying "no sauce" is the best route to go.

    326. LIMIT YOUR ALCOHOL
    Don't turn your eating out session into a drinking session. A glass of wine or a light beer may be acceptable, but excessive alcohol not only adds extra calories, it interferes with proper digestion and it impairs your judgement - making you more likely to order deep-fried foods and desserts. Besides, your workout the next day will suffer.

    327. TAKE YOUR TIME
    Gulping down food only results in larger pieces of food enterng your stomach. This is not only bad from a digestion and absorption viewpoint, it can leave you with cramps and/or unpleasant gas problems.
    UK GUY,
    Thanks for all the tips - never knew the info about pumpkin seeds - no wonder, when I was a kid, my mom made me save the seeds, wash the gook off them, spread em' on a tray & sprinkle w/salt - to bake in the oven for a healthy "snackaroni"
    Last edited by speedy; September 17th, 2008 at 09:08 PM.

  6. #125
    Spotter AESIRIAN's Avatar
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    Question can you use fat burners while building mass?

    Is it rational to use a fat burner while building mass if your a mesomorph?

  7. #126
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    absolutely great thread!!

  8. #127
    Forum Legend UkrainianGuy's Avatar
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    Quote Originally Posted by Himetime View Post
    Is it rational to use a fat burner while building mass if your a mesomorph?
    well one can rationalize anything.. lol..

    but if you do cardio i wouldn't bother.

    Now I aint no pro or anything, thats why we have them here to post so members can get PRO advice. So many details left out imo... you competing? Your age, height, weight, health condition (blood pressure, family retailed traits), last check up, ... alot to consider. Some debate whether "fat burners" work. Some use their DIET to battle "fat".
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  9. #128
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    Thank you very much, I'm starting in about 3 days hopefully!

  10. #129
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    topside

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    328. EARLY OR LATE, DOES IT MATTER?
    An enduring myth is that you must not eat carbs after 6pm. The theory is that since you probably be doing less exercise later in the evening there is a greater chance that any excess carbohydrate will be stored as fat. Keep in mind that the most important variable in gaining fat is your total daily caloric intake. If you intake was low earlier in the day, and provided you don't completely pig out on carbs, there is nothing wrong with having a small meal with carbs in the evening.
    Last edited by UkrainianGuy; October 20th, 2008 at 01:04 AM.
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    Default .... continued

    329. KEEP YOUR HOUSE OR APARTMENT JUNK-FOOD-FREE
    Most readers have probably heard the line: "If you build it they will come," from Kevin Costner's film, "Field of Dreams". The same holds true for junk food." "If you buy it you will eat it." If you get a craving for junk food late at night and you know it's there in the cupboard above the fridge you'll probably break down and eat it. It takes a great deal of willpower to say no to chocolate or chips late at night. On the other hand, if you have to get dressed and drive to the all-night store, chances are you'll pass
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    330. HEALTHY ON HAND
    To combat the late-night junk cravings try to have such healthy snacks as raisins, grapes, assorted nuts, and low-fat low-sugar cookies available. These healthy substitutes will kill your cravings without piling a load of extra empty calories into your system

    331. DON'T GET CARRIED AWAY WITH FAT-SOLUBLE VITAMINS
    Vitamins are inorganic substances that are used by the body to start, maintain, or finish the various chemical reactions necessary for life. Vitamins can be divided into fat and water-soluble. Water-soluble vitamins (The B vitamins, C, and H) cannot be stored by the body and must be consumed in the diet on a regular basis. Fat-soluble vitamins (vitamins A, D, E, and K) can be stored and can reach toxic levels if amounts become too excessive.
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    Thumbs up 1001 Muscle Building Tips

    332. VITAMIN C - HOW MUCH IS ENOUGH?
    While some experts stop just short of saying it will cure cancer, most sources hold a more moderate view. Vitamin C is essential for growth and repair as well as for keeping the immune system in good health. But most current research does not support the notion that mega-dosing on vitamin C offers any benefits over traditional amounts. Keep your intake in the 500 to 2000 milligram range.

    333. FIBER FOR REGULARITY
    Fiber is a catch all phrase that refers to a variety of plant materials that can't be digested by the body. A diet high in fiber has been shown to reduce heart disease and cancer, prevent diabetes by controlling glucose levels, and improve digestive and excretory reguarity. Try to consume a diet high in whole grains, flax seed, peas, nuts, and fruits.

    334. KEEP SALT INTAKE TO A MINIMUM
    Although a certain amount of salt is needed for such chemical processes as nerve impulse conduction and muscle contraction, you'll get more than you need in your diet without consciously trying. For example, two slices of bread supply more than the daily requirement. Excessive salt has been linked to heart and kidney disease. Don't add table salt to your food.

    335. WATER - THE MOST IMPORTANT NUTRIENT
    Water makes up over two-thirds the mass of the human body. Just about every chemical reaction in the body takes place inor involves water. Humans can live for weeks without food but only a few days without water. Try to drink a minimum of eight glasses of water a day - more if you train outdoors.

    336. REMOVE AS MUCH AIR AS POSSIBLE FROM AIRTIGHT CONTAINERS SUCH AS FREEZER BAGS
    The moisture in the trapped air absorbs odor from food and will form a frost. If the bag loses its airtight quality that frost will give off odors that will be picked up by other foods in the freezer.

    337. LIMIT YOUR CONTACT WITH PLASTIC
    One of the perils these days for meals is exposure to what are called environmental estrogens. In simple terms, many of the synthetic plastics that we use for storing food are laced with chemicals that increase the level fo the female hormone estrogen. Ironically much of the food we eat is stored in such containers. To reduce your exposure to such estrogen-raising compounds, try to eat only fresh food and limit your reliance on stored food. In addition, most herbicides and pesticides mimic estrogen. Avoid using these products around your home and try to eat as much organic food as possible.

    338. COOL IMMEDIATELY
    If you prepare large amounts of food in advance, release as much air as possible and then put it in the fridge or freezer immediately. Do not let it cool at room temperatures.

    339. NUTRITIOUS BUT QUICK
    One way to guarantee healthy but quick suppers is by pre-cooking and freezing. Set aside one day a week for cooking. Prepare large amounts of stews, soups, and casseroles. Divide them into meal-sized portions and place them in airtight containers or freezer bags. You can either take them out before you go to work or school in the morning so that they are thawed out when you come home, or pop them into the miscrowave at dinner time. Pre-cooking nutritious food ensures that you won't succumb to grabbing something fast and junky.

    340. DO NOT OVERLOAD YOUR FREEZER
    Placing too much food in the freezer not only prevents proper freezing but often leads to food being left there for long periods of time. Freezing food should be for short-term, not long term storage.

    341. ALWAYS WASH YOUR HANDS BEFORE AND AFTER HANDLING FOOD
    Germs are everywhere and they just love to multiply in the presence of food sources. That doorknob you just touched could harbor any number of little nasties.
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    Default 1001 Muscle Building Tips

    342. AND YOUR COOKWARE
    You probably wash the pots and pans, but how about the cutting board? Likewise, the knives and forks you use to eat with will be placed in the dishwasher but how about the large knife you used to slice the tomatoes? Any cooking utensil, no matter how large or small, needs to be throughly washed - and not just wiped - when you are finished with it.


    343. POWER SETTINGS
    For most frozen, pre-cooked foods such as soup and stew, a microwave power settings of eight for about three minutes should suffice. Even though this time will vary, at least you will know that the food was cooked beforehand and you will only have to heat the meal until it suits your needs.
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    344. BEWARE OF "GOOD FATS" FOR COOKING
    Until recent researchers condemned all saturated fats as bad and said to cook with only polyunsaturated fats. New evidence suggests that the "good fats" are not all that good. When polyunsaturated oils are heated they undergo oxidation. This produces various new compounds that may be harmful. It has also been proven that vegetable oils can accelerate the aging process. Other studies have shown that while people who switched from saturated to polyunsaturated fats for cooking had lower levels of heart disease, mortality rates remained the same. So our advice is to only use the minimum amount of oil to cook with and drain all excess oil from food afterwards.
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    345. EGGS - STILL ONE OF THE BEST
    Eggs have received a bad rap over the years. All the talk about the dangers of cholesterol has turned people away from eggs in droves. While eggs do contain cholesterol, they also contain choline and lecithin; two substances that keep the cholesterol in eggs emulsified and "moving" when it enters the bloodstream. Eggs are ones of the healthiest foods available and should be part of the diet of all hard training bodybuilders.



    346. EGG WHITES
    If you are still worried about cholesterol , or if you just want to cut down on your fat consumption, try egg whites. Throwing away the egg yolk gets rid of all the fat and only half the protein. Many bodybuilders will make an omlet containing one egg yolk for texture and color and four or five eggs whites. Vegetables can be cooked in to improve taste and nutritional value.


    347. MEATS FROM BAD TO GOOD
    In the hierarchy of fatty meats, pork is more fatty than beef, beef is more fatty than poultry with skin on it, poultry with skin is more fatty than skinned poultry, and skinned poultry is more fatty than fish. Within the categories of poultry, dark meat has more fat than white.
    Last edited by UkrainianGuy; October 21st, 2008 at 10:30 PM.
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