10 newbie tips for body builders

Off center pic taken by a friend (obviously not a photographer), after months of dieting down - finally back in the gym and on a bulking up diet. Blogger doesn't like my image, slightly cut off. I editted and put up a smaller image. Four weeks out.

Adding quality mass to your physique is not always as easy as it sounds in body building. Each day in gyms all across America, thousands of bodybuilders are training hard, but aren't achieving the gains in mass or strength to show for their efforts. If you're one of these bodybuilders, you no doubt know the frustration of using the same weights in the gym week after week, only to see the scale keep giving you the same readout. The kicker is that when half or even a full pound of weight gain does show up on the scale, it's almost as if by miracle rather than by changes to your diet and training. So what are the rules to gaining solid size and strength? Well, you've come to the right place. Laid out below are 10 rules for helping you build mass. Follow these faithfully, and you'll be on the track to the massive gains you work so hard for.

Rule #1 : Food.

Here is a compilation of things that you should have on your grocery list (you may pick and choose the foods in those categories that you like):

Proteins:
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Rib Eye Steaks
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs:
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Fibrous Carbs:
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery

Other Produce & Fruits:
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes

Healthy Fats:
Natural Style Peanut Butter or Almond Butter
Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil
Nuts (peanuts, almonds, walnut)
Nuts and seeds (butternuts, flaxseeds, walnuts, soybeans) - Omega-3
Fatty coldwater fish (mackerel, salmon, bluefish, mullet, sablefish) - EPA and DHA
More fish (menhaden, anchovy, herring, lake trout, sardines, tuna) - EPA and DHA
Olive, Canola, and Peanut - Monounsaturated Oils
Safflower, Sunflower, Corn, Soybean, and Cottonseed - Polyunsaturated Oils
Leafy veggies, seeds, nuts, grains - Omega-6
Veggie oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat - Omega-6
Oils (canola, flaxseed, soybean, walnut, wheat germ; canola or soybean oil) - Omega-3

Dairy & Eggs:
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk

Calories & Meals:
While bulking you want to eat more calories (more than maintenance) and also eat more often. So in essence, you will be eating smaller meals than you would if you were only eating three each day (like normal humans). These meals will consist of protein, carbs, and fats.
It doesn't have to be anything big; it could be something as simple as an apple with peanut butter. But you should strive for at least 6-8 small meals a day. By eating more often you will have a constant supply of fuel throughout the day which is a constant supply of nutrients to your muscles to help them grow.
Not only will it do that, but it will also help keep your metabolism up so you don't start adding body fat. You should also be striving for 1-2 grams of protein per pound of bodyweight you have. So if you weigh 150 pounds, you want to get between 150-300 grams of protein a day. Each of these meals can be spread out 2-3 hours apart.

Rule # 2 : Protein.

Whey Protein (Concentrate Or Isolate):
Protein is the building block for muscle. Without it, you won't make the gains you are looking for. You can use whey protein at anytime of the day and it won't hurt you. There are many different brands and flavors out there, find one that suits your taste buds and isn't overly priced.
You can use it pre-workout, post-workout, as a snack, or add some fruit and throw it in the blender to it and use it as a meal replacement. It is a quick and easy way to get your daily protein intake.

Whey Concentrate Products.
Optimum Presents: 100% Whey Protein
Higher Power Presents: 100% Whey Power
CytoSport Presents: Cyto Gainer

Whey Isolate Products.
AST Presents: VP2
Prolab Presents: N-Large II
Nature's Best Presents: Zero Carb Isopure

Casein Protein:
Casein protein is the best protein you can get to keep you anabolic throughout the night. It is a slow digesting protein which slowly breaks down over a span of around 6-8 hours. The last thing you want to do is go into a catabolic state and lose your hard-earned gains. This protein comes in especially handy before bed when compared to whey.

Casein Products.
CytoSport Presents: Muscle Milk
Optimum Presents: 100% Casein Protein
Syntrax Presents: Matrix 5.0

Multivitamin:
It is a necessity to purchase a good multivitamin. You need to get proper vitamins and minerals which you can't get from food alone. A multivitamin is essential to help with everyday activities and give you exactly what your body needs to maintain a healthy lifestyle.

Multivitamins.
Universal Presents: Animal Pak
AST Presents: Multi Pro 32X
NOW Presents: ADAM

Creatine:
Creatine will help you not only recover better, but it will help you gain some lean mass quicker. Creatine is one of the most widely studied supplements out on the market today. There are no harmful effects from creatine and it can be used safely before and after workouts. Creatine can safely be used for both pre and post workout. There is no need to do a loading phase nor cycle creatine.

Creatine Products.
Higher Power Presents: Micronized Creatine
EAS Presents: Phosphage
AST Presents: Micronized Creatine

Fish Oil:
Fish oil gives you EFA's which are the "good fats" that we all need. Fatty acids are a necessity which most people don't understand. They are important for cellular, heart, and metabolic health. We do not get enough "good fats" in our diet each day so supplementing with fish oil is a must.

Fish Oil Products.
Olympian Labs Presents: Omega-3 Fish Oils
NOW Presents: Salmon Oil
Health From The Sea Presents: PFO Pure Fish Oil

Amino Acids:
Amino acids are the building blocks for protein. Without protein, gains are minimized. Amino acids are also used to help the brain function properly. Everyone needs BCAA's to help build muscle and recover. Yes, protein powder has amino acids in them, but look at the nutrition label and if they are in low doses, then it is best to get yourself some BCAA's.

Amino acids.
Optimum Presents: Amino 2222 Softgels
Ultimate Nutrition Presents: Xtreme Amino
NOW Presents: Amino Complete

Rule # 3 : Compound movements.

Compound movements are what makes you grow. Isolation movements are more for shaping of muscles rather than jacking up the growth hormones in your body and gaining some mass. Compound movements are the squats, deadlifts, barbell presses, military presses, and similar movements. They are any movement that requires more than one muscle to execute an exercise. These are the foundation to bodybuilding and bulking.

Rule # 4 : Rest.

It's a fact that you don't grow while in the gym. You grow while you rest outside of the gym. Sure when you have a nice hard pump in the gym and your muscles are swollen and look larger you think your getting bigger and bigger by each set. You are incorrect. That nice pump that we all long for is only temporary.

Rule # 5 : Post workout meal.

Post-workout meals are very important. You can think of it as an old coal train. You throw a whole bunch of coal in to start the train and then you stop giving it coals, what eventually happens? The train stops. Same goes with your body. The food you eat pre-workout gets used as fuel for the body during exercise. Then as your workout comes to an end, the fuel has surely run out and it will be starving for more to grow. If you don't feed your body, it can't grow. And it is especially needed post-workout because that is when your body absorbs nutrients best.
Your body is literally starving for nutrients at the end of your workout and if you don't feed it then it simply can't repair itself and grow.

The post-workout meal you need to be taking in around 45-50 grams of protein. Add in one to two times that amount of carbohydrates (90-100 grams). If you are a hard-gainer, make it closer to 2 with most all of them coming from simple sources. If you tend to gain weight easily, then it's better to stay closer to the equivalent of the amount of protein and make it half simple, half complex sources.

Rule # 6 : Keep Cardio to a minimum.

This one isn't rocket science; you don't need a Ph.D. to understand. Obviously when you do cardio, you use up fuel (calories). Calories are what you need to grow. You take away calories, you take away gains. Now I'm not saying to stop cardio all together, because you don't need to.
Cardio is actually a good way to keep from putting on body fat during a bulking phase and an excellent way to keep the heart healthy. Cardio also increases your appetite so you will be able to down some extra calories to make up for the loss you experienced during your workout. You can get away with doing some low intensity cardio without losing lean mass gains so do not be afraid to do cardio while bulking.

Rule # 7 : Increase Calories.

In order to gain weight (muscle), you must increase your calories. This does not mean you can eat McDonald's or Wendy's every meal since you would be increasing your calories. You could do that, but I wouldn't recommend it unless you want to look like a blimp. An easy way to do this (especially if you are stuck at the same weight) is to track your calories. When you find out how many calories you are eating which maintaining your weight, add 250-500 calories each day and by the end of the week see if you gained any weight.

Don't forget that 3500 calories is equal to one pound. So theoretically, if you increased your calories by 500 each day for a week you should gain a pound. Now let me explain something to you, this isn't as easy as you may think. You can't just eat some Twinkies or eat a cake. You still need to be eating clean to ensure you don't gain fat. Yes, during your bulking phase, you will gain some fat. But do not get worried about this unless you are gaining a lot of fat in which case you need to look at your diet and clean it up more. It would be a smart idea for you to write down your weight once a week on the same day and at the same time.

Rule # 8 : Water.

Water is a key no matter what you are trying to accomplish. Staying hydrated increase protein synthesis so you will make better use of the protein you ingest. Water is also a good way to stay hydrated without adding all the sugary drinks like soda and tea. Strive for at least a gallon of water a day. If you sweat a lot during your workout you definitely should be striving for more than a gallon a day. An easy way to track your water intake is to carry around a gallon jug wherever you go. When it's empty, you know you got your gallon in. At that point you can refill and start over. Water also keeps your metabolism up due to the oxygen content in the water. No one was ever killed by overdosing on water, so drink up!

Rule # 9 : Training.

Most people have the mentality that more is better. This is not the case with training. Most of the time the people who have that mindset are overtraining and in turn minimizing their gains. Depending on your exercise level, you could train smartly with 3-6 days in the gym. You want to keep your workouts short but intense. This means that you should ideally keep your workouts less than 1 hour. Anything more and you are lowering your natural testosterone levels which you don't want to do. The key is to experiment and find out what training style works best for your body.

Some people respond very well to lower rep sets while others find higher reps sets are the way to go. Some people can get away with a low number of sets while some people need to complete many sets to get results. I would actually recommend starting with lower sets, evaluate your progress and adjust it accordingly.

If you find you aren't growing with the number of sets you are doing, gradually increase the sets and see how you respond to that. When it comes down to it, there really is no one way to train. Everyone is different. The fun part is trying new things to see what works best for you.
If building the body of your dreams was easy, then everyone would look good. It takes hard work and determination. Keep training hard and never be afraid to switch things up. Hitting the muscle differently is what sparks new growth which is what I'm sure everyone is trying to accomplish.

Rule # 10 : Have fun.

For most of us, bodybuilding isn't our full-time job. And for majority of us, that is a good thing. Being a professional bodybuilder isn't for everyone. The determination and hard work isn't for the faint at heart. Sure, anyone can say they are a bodybuilder, but to be good at it, you need to stick with it.

You need to find something that motivates you and go with it. Set some short and long term goals for yourself and check on your progress and re-evaluate things. Make things fun, try new things. You do not want to dread going to the gym every day.

By evaluating your progress and seeing the improvements, that should be enough to make you want to keep hitting the gym. Sure there are days where everything around you is going wrong and you really don't feel like going to the gym, but once you are there everything changes.
The weights don't complain, they don't yell at you (unless you have some serious mental issues). It's a great way to release stress. Bodybuilding isn't just a weekly or monthly thing. Bodybuilding is a lifestyle. Where it takes you, no one knows. But what do you have to lose by having fun in the process? Living the bodybuilding lifestyle is a great way to stay healthy and achieving the body you always wanted. Your first step begins now...

13 Tips to help you lose weight

1. Eat fruits and Vegetables. It generally allows you to feel fuller with less calories which aids in weight loss.

2. Eat breakfast. Eating breakfast is an integral part to weight loss (or weight gain) as it fuels your body right from the start. You'll be less likely to overeat later in the day.

3. Snack if you're hungry. For body builders, that generally means a full meal. For those trying to trim down, oranges, apples, etc. are good ways to curb that appetite a bit.

4. Know your portions. 1/2 cup of rice is the size of your fist, an ounce of cheese is a large marble; a 3-ounce serving of meat is a deck of cards. Divide your plate: 3/4 with vegetables, grains, beans and fruit; 1/4 with extra-lean meat or low-fat dairy products.

5. Do not give in to cravings. Body builders can sometimes get away with this during the bulking stage but it's generally ill advised. If you absolutely can't resist, have it in moderation (as in, a single cookie)

6. Eat at regular intervals.

7. Drink Water. I don't know how many times I have to say this, drink lots of it. A glass of water every one to two hours can help keep you full.

8. Cut 100 Calories a day. In a month, you'll lose almost a pound.

10. Buy pre-cut fruits or vegetables. You'll be more likely to munch or add these to a meal when you're trying to lose weight.

11. Go for un-processed foods. Potatos instead of chips, whole wheat bread instead of doughnuts, you get the idea.

12. Eliminate alcohol. This will ruin any body builder or potential weight loss by being highly caloric and stimulating appetite. Not to mention it obliterates willpower and makes you look awful.

13. Add spices or natural flavoring. Adding an onion or using cinnimon/vanilla to dishes/desserts instead of ketchup, sugars, etc.

10 Tips to Losing Weight.
Safe to say, most people want to lose weight yet despise the method, mean and ideas in which to do it. It comes as no surprise in our fast paced, quick fix era of cookie cutter diets, promise pills, medical surgeries... that sometimes we lose sight of the little things that make the biggest impact. Here are ten things that I think should be able to help people (I actually could only think of eight... but squeezed a couple more so it ended up being a well rounded 'ten' lol).

1. Cut out calorie containing drinks. If you limit your drinks to water or tea... it'll significantly improve your metabolism (esp. tea). Body Builders and people who want to be physically fit in general consume abundant amounts of water.

2. Eat fat to burn fat. Try to consume 20-30% of your caloric needs from fats, keeping your fat ratio at 1:1:1 (Polys/Monos/Sats). Avoid trans fat and "hydrogenated" fats.
Example:Polyunsaturated fat (safflower, sesame, soy, corn and sunflower-seed oils, nuts and seeds)Monounsaturated fat (olive, canola and peanut oils, avocados)Saturated fat (animal fat)

3. Eat little and often. In body building, we eat a lot and often, however this rule also applies to losing weight. Eating often will ensure your body is always getting the macronutrients and micronutrients it needs, this will speed up your metabolism and keep you healthy. You should be eating 6-8 small meals per day. As opposed to 6-12 large meals that body builders do lol.

4. Never starve yourself. If you starve yourself your body will breakdown muscles for fuel and maintenance, less muscle results in less calories burned, your body will go into survival mode to conserve energy supplies (fat), your metabolism will slow down until you cave in mentally, and you end up gaining more fat than you had in the first place. Aim for 500 Kcal deficit each day. Periodization & patience is the key.

5. Watch your carbohydrates. Try to consume most of your carbohydrates around training times. Keep your daily carbohydrates from fibrous vegetables and whole grain sources. Avoid sugars and starchy carbohydrates like biscuits, cakes, chocolate, etc.

6. Exercise regularly. The bane of most people. Exercise burns calories - not only during exercise, but also after. More muscle mass means more calories burned, so it might be worth taking up a weight lifting program

7. Set realistic goals. Setting yourself realistic goals can be a great way to motivate you and keep you going. Aiming for 1-2 lb of fat loss per week is a good ballpark figure. This rule applies to body builders as well.

8. Water and hydration. Dehydration impairs intensity, strength and endurance. Water helps cleanse the blood of toxins released during the breakdown of fat cells. Keep well hydrated, try to consume at least 2.5 litres of water each day.

9. Eat protein with every meal. Try to get a good source of protein with each meal. Protein burns more calories when being metabolised and helps maintain muscle mass. Save slow releasing proteins (casein) for periods of long fasting eg, sleep, and quick releasing proteins (whey) around training times.

10. Avoid sugars. Just don't do it.

Tips on Working Out

Missing workouts. No train, no progress, no results. Don't miss a workout - ever. A missed workout can't be made up. Have a schedule and stick to it at all costs.

Missing meals. Feeding your muscles/body is a priority. Design and schedule a meal plan and stick to it. The body absolutely, unequivocally requires proper nutrition. Screw this up... and you'll screw yourself up. Like a missed workout, a missed meal can't be made up. When you miss a meal, you miss an opportunity to make progress towards your goals.

Intensity. Results are directly related to the intensity of level you train at. Train with half ass intensity and you'll get half ass results. Always strive to train harder than your last workout.
Talking too much.Shut the fuck up. Train first, talk later.

Training too often. One thing you must realize is that the body doesn't change while you're at the gym or working out. Changes happen during rest and recovery, which differ from person to person.

Miracle supplements. There aren't any, so don't be fooled. Any supplements you take should only be used as such, to compliment an already well rounded program. They're not replacements for nutrients or exercise.

Losing weight. Run.... a lot. A pound of fat (454 grams) contains approximately 4,000 calories (454g x 9 calories per gram = 4,086 calories). What does that mean to you? that means that in order to lose a pound of fat... you'd have to be calorie deficient of 4,086 calories and given that the daily recommended calorie intake is 2,000 - that means you'd have to burn that on top of what you've consumed. How difficult is that? virtually impossible and even insulting (put it mildly, downright stupid is more like it) to attempt. However, understanding all this helps to tailor your diet.

Mind over body. Think you can, know you can, psych yourself out. We all have it relatively easy, the quadriplegic lying in the hospital bed for the rest of his life - now, that guy has a hard time gaining and losing weight. You, you're kidding yourself and self imposing a "loser" mentality if you think you have it hard.

Water. A significant amount of your body is made of water. Your body craves it. Drink it. It even aids in fat loss, of course that is further helped by the fact that you're no longer drinking what is essentially sugar water (aka soda, etc). Drinking alcohol on the other hand, has pretty much the opposite effect *cough* beer gut.