Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
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Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

When it comes to formulating a bodybuilding diet, you are going to have to pay attention to where your calories are coming from, not just take a 'free-for-all' approach and eat whatever you are in the mood for.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

While you will gain weight if you just focus on getting more calories in, there is a greater chance that this weight gain will tend towards being fat gain rather than muscle gain - which is not what you're after.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
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A better approach is to calculate your target calorie intake, and then from there, determine how many calories from carbohydrates you should be eating.

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Your Needed Calorie Intake

First figure out how many calories you need to successfully add muscle mass to your body. A good guideline to go by is to take your current body weight (in pounds) and multiple this by 16 calories if all you are doing is lifting weights and are pretty sedentary the rest of the time, or 18 calories if you are performing more cardio activity or have an active lifestyle (have a job where you are moving around much more).

Once you've got that number, then you can figure out your carbohydrate needs.

Figuring Out How Many Carbohydrates To Eat To Gain Muscle

In order to gain muscle then, you're going to have to supply your body with more energy than it needs just to sustain itself so that it has this extra energy to put forth to building new muscle mass tissue.

Since carbohydrates are the preferred source of fuel by the working muscle tissues, it only makes sense to eat more carbohydrates, rather than getting the extra calories from protein or fat (although some do prefer fat, however this is an entirely different diet approach).

It's a good idea to aim for at least 1.5 to two grams of carbs per pound of body weight, however this can easily be raised up to three or four depending on your calorie needs. For those of you who have an extremely fast metabolism, you're likely going to find that you simply require huge amounts of carbs if you hope to achieve the calorie target you're aiming for.

Where To Place The Carbs

Next you need to decide where you should place the carbohydrates in your day.

Ideally you want a very large portion of these extra carbs to come right around the workout period as this is when your muscles will really suck them up into the cells and create the greatest muscle gain possible.

Aim for at least 200 calories worth of carbs (there are four calories per gram) before your workout and another 300-400 immediately after. Again, this can be increased depending on your own individual needs, but this should be used as a good guideline for minimum amounts.

After that, eating them during the portion of the day where you are most active is a good idea, however don't fall for the myth that if you eat carbs right before bed they will automatically turn into body fat, because this simply is just not the case.

Getting in your daily carbohydrate total is important so if this means having some right before you go to sleep, so be it.

So, have a look at your current diet and determine whether you might be falling short. Not eating enough carbohydrates is a surefire way to derail your progress fast - and cause you to pretty much waste away your time spent in the gym.

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Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know
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Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

As an ectomorph you're no doubt well aware of the struggle to gain any kind of weight, build muscle and get bigger, no matter how much you eat or train.

Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

Unfortunately, much of the bodybuilding advice available in the fitness press is not really geared toward the ectomorph and hardgainer and so it can seriously hamper your efforts to gain muscle mass if you follow what they recommend.

Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know
Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know
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Here I'd like to offer you some ectomorph bodybuilding strategies that can really help you to gain weight and build muscle quickly, without turning you into a gym rat.

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Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

You Are What You Eat

The biggest aspect of ectomorph bodybuilding is getting your diet right. My favourite phrase is "if you want to get BIG, you need to eat BIG"...and this is so true of the ectomorph.

You need to seriously increase your daily calorie intake and split them over 6 meals. This ensures a regular supply of calories and energy to feed your muscles, which is essential since an ectomorph has a naturally high metabolism.

Reduce Your Cardio Workouts

Cardio workouts are great for fat loss, but can make muscle building a little tougher, especially for the ectomorph.

Since our goal is to bulk up fast, we need to create a caloric surplus as much as possible (hence why we'll be eating a heck of a lot more each day). In this respect, cardio only makes our life more difficult since it burns more calories, that could otherwise be used to bulk up our muscles.

A good ectomorph bodybuilding routine has a small element of cardio, usually as a warm up, or simply short sessions once or twice per week.

Work Out No More Than 3 Times Per Week

Most ectomorphs who start a bodybuilding routine make the mistake of thinking that the more they train the better, after all they need to "catch up" with everyone else at the gym, right?

This is a big mistake. Ectomorph bodybuilding requires that you workout no more than 3 times per week (lasting between 45 minutes to 1 hour each) as this leaves essential rest days in between each workout and prevents the possibility of overtraining. Rest is essential for muscle growth, as this is when the most growth occurs...not in the gym.

Focus On Compound Exercises

A solid ectomorph bodybuilding routine relies heavily on compound exercises as opposed to isolation exercises, since they recruit more muscle groups and muscle fibre per exercise, resulting in faster muscle growth.

Compound exercises such as Squats, Deadlifts, Bench Press and Bent Over Rows are the bread and butter of any ectomorph bodybuilder, since they allow you to lift heavier weights and generate a greater amount of testosterone which fuels bigger, stronger and better muscles.

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The Difference in Female Bodybuilding, Figure Competitions, Bikini Contests, and Women's Physique

The Difference in Female Bodybuilding, Figure Competitions, Bikini Contests, and Women's Physique
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The Difference in Female Bodybuilding, Figure Competitions, Bikini Contests, and Women's Physique

If you are new to the sport of figure competitions and women's physique contests you may have seen those glamorous figure models on the cover of magazines and on websites.

The Difference in Female Bodybuilding, Figure Competitions, Bikini Contests, and Women's Physique

If you ever had the desire or goal to look like one of these figure models and sport the look of fabulous and sexy muscle, then here are a few quick and easy tips and guidelines to help you decide on your new fitness journey.

The Difference in Female Bodybuilding, Figure Competitions, Bikini Contests, and Women's Physique
The Difference in Female Bodybuilding, Figure Competitions, Bikini Contests, and Women's Physique
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Female Bodybuilding - The whole women's fitness movement began with female bodybuilding contests, the first legit one starting in 1978. From then on the women became more and more competitive, working harder to gain more muscle and decrease body fat. Female bodybuilders had perfected the sport by the late 1990's and competition was so great that only the best of the best could survive on stage with a chance of going pro.

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The Difference in Female Bodybuilding, Figure Competitions, Bikini Contests, and Women's Physique

Figure Competitions - The popular figure competition is a spawn off of female bodybuilding. It was introduced in 2001 to allow women to compete who didn't want to obtain a great amount of muscle. Figure competitions opened the door so that almost any woman can compete with a chance at placing. However, as the years passed, the figure competitors, too, became more competitive, getting more and more muscular and defined. This division also became somewhat secluded where only the best of the best could place well and become pro.

Bikini Contests - As the figure competitions grew in popularity, so did the competitors muscle, which opened a door to another new division to allows more women to compete on stage without having to build muscle. This new category is the bikini contest. The bikini competitors don't need to display any muscle or definition. They simply have to look good in a bikini and pose according to the guidelines.

Women's Physique Contest - The women's physique contest was introduced in 2010, another new division for women. Basically, the women's physique contest is a lighter version of female bodybuilding. While the women are allowed to have muscle, NPC guidelines state that they can't have striated in muscle detail. Also, there is no lat spread, front and back biceps poses are executed with open hands, and feet must be placed to the side on the front and back poses rather than flat-footed. Also, the side chest pose is executed with arms extended.

To decide with fitness category you would like to compete in it is a good idea to read more on each and attend a competition so you can see the classes and how the women look on stage.

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Bodybuilding For Women Over 40

Bodybuilding For Women Over 40
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Bodybuilding For Women Over 40

I wanted to take the time to talk to you about bodybuilding for women over 40. This is a really great sport to get into. I know with my life, things were starting to get dull and mundane. I was doing the same thing every single day and there just seemed like life was lacking. Bodybuilding was able to give me a purpose. It turned my days from the same old routine to a challenge that I had to win. Suddenly I had a purpose and each required me to battle for. This is what I loved about bodybuilding. I'm going to show you how bodybuilding for women over 40 can be extremely successful and rewarding for those who try it.

Bodybuilding For Women Over 40

The most important part of this process is the way you eat. You can't eat like a normal person, you have to start eating like a bodybuilder. This means you will be eating smaller meals more often. There is a few specific reasons for doing this. The first is that when your body is constantly digesting some food, you'll always have enough nutrition coming into repair muscle tissue. The second reason is that when you're constantly digesting, your metabolism speeds up and you burn more fat.

Bodybuilding For Women Over 40
Bodybuilding For Women Over 40
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Another aspect of bodybuilding for women over 40 is the gym. You're probably going to feel quite intimidated here. I suggest you stick with the basics of what makes up good bodybuilding. That means such exercises as bench press, bent over rows, deadlifts, squats and military presses.

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BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

Tube. Duration : 3.13 Mins.

BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

http://www.QuickDietsPlans.com -- Read all about bodybuilding diet plans. Lots of useful and interesting information about best bodybuilding diet plan & body...

BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

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The Raw Food Bodybuilding Diet - What You Need To Know

The Raw Food Bodybuilding Diet - What You Need To Know
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The Raw Food Bodybuilding Diet - What You Need To Know

Since the 1950's, there has been a debate among those in the physical culture regarding cooked vs. raw food diets. Among natural bodybuilders, this debate still goes on. Some of the arguments are that you need meat protein to build muscle.

The Raw Food Bodybuilding Diet - What You Need To Know

Hemp Seed Powder and Wheat Grass are much richer sources of protein than meat which has been treated with hormones and cooked and difficult for your body to digest.

The Raw Food Bodybuilding Diet - What You Need To Know
The Raw Food Bodybuilding Diet - What You Need To Know
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The advantages for raw food diet for a bodybuilder are immeasurable. A raw food diet provides more lifting strength and you are able to have less rest time between sets. Vital nutrients such as enzymes, minerals and vitamins have been depleted from the foods through the cooking process.

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The Raw Food Bodybuilding Diet - What You Need To Know

If you take a look at the largest consumers of raw food, you will see the strongest animals such as the gorilla, rhino, hippo, elephant, giraffe and more. They seem to be able to build strong muscle without eating cooked foods, wonder how that works?

A Gorilla's diet is 100 percent raw as are the diets of the other animal's listed. You can be healthy and build a strong, well-sculpted body with raw organic fruits, green leafy vegetables, nuts and sunflower seeds.

Cooked foods are known to clog the body's digestive system which puts a strain and saps energy from other parts of your body. It takes a strong mind and will to be successful at a raw bodybuilding diet. Cooked foods blow up, or give an inflated look to muscles that only last for a temporary time. A foundation needs to be built for muscle to grow, and this can only be done with all natural proteins and carbs that are found in raw, uncooked foods.

Just observing the nutrients in fruit alone is enough to convince you of the benefits and nutrients to your body. When I speak of fruit, I mean botanical fruit. Bontanical fruit is seeded fruit that regenerates within itself to create more fruit. These include but not limited to avocado, cucumber, red and green peppers, squash, and tomatoes.

Continue your research on this website on the benefits and health advantages of a raw food diet versus a cooked food diet for your bodybuilding regime. Keep a journal and document how you feel with your raw food diet, you will be able to determine what foods help you the most.

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Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?
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Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

Even though most people who are just getting started in bodybuilding think that muscle gains are impossible to achieve without protein shakes, real food is by far the most important component of a bodybuilding diet. There are so many nutrients that real food contains, many of which have not even been discovered yet, that you would be doing yourself a disservice by limiting the amount of real food that you are eating.

Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

In addition, real food has what is called a "thermic effect". A "thermic effect" is the impact that real food has in your metabolism. Because real food requires digestion, your body burns more calories in processing it; as opposed to protein shakes which are already pre-digested.

Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?
Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?
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Regardless of what the magazine ads tell you, protein shakes do not offer any muscle building benefit, nor "secret muscle building ingredient", above and beyond what real food offers you. Yes, I have read the ads too with all sorts of speedy muscle building promises, but I can assure you through experience that most of the ingredients advertised as miraculous have not been proven to work; neither by science (even though most ads of this nature usually talk about research studies that usually do not exist) nor by actual results at the gym. These miraculous products however have been proven, beyond the shadow of any scientific doubt, to shrink the size of your wallet and bank account.

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Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

What protein shakes do offer the bodybuilder and fitness enthusiast is a convenient way to ingest your protein, thus allowing you to have your five to six meals every day without having to ingest real food in all of them. In addition, the best protein shakes in the market offer a protein blend of different sources of protein, something that introduces amino acid variety into your bodybuilding diet, thus making your nutrition program more complete. However, do not ever think that protein shakes are superior to food.

How Much To Consume

I recommend that you always have a breakfast, a lunch and a dinner consisting of real food items. A breakfast may consist of egg whites and oatmeal, lunch of chicken, some brown rice and green beans, while dinner can be some salmon, with a baked potato and some broccoli. In between meals, then you can have your protein shakes so that you can have fulfill your every 2-3 hour meal requirement. Depending upon what your bodybuilding goals are, you may choose to just use a protein powder and mix it with either water or skim milk (assuming that you are not competing), or a weight gainer that has more carbohydrate calories to help fuel the metabolism of hardgainers. You may also have an MRP (Meal Replacement Powder) or an RTD (Ready to Drink) for the convenience that they offer.

Never take in more than half of your meals in the form of protein shakes. So if you consume 5 meals a day, make sure that 3 of those are real meals. If you consume 6, then up to 3 can be shakes. If you are wondering what I do, I personally have 4 real meals and two shakes.

Which Brands to Choose?

As far as a brand, stick to reputable brands, like Labrada Nutrition, which ensure that each batch of their products contains exactly what the label claims. Beware of brands that sell you 5-lbs of protein powder for less than dollars. Good grade proteins are expensive to manufacture, reason why you will see good companies like Labrada Nutrition, Beverly International, and Prolab pricing their products accordingly. Cheap grade proteins will cause gas and bloating as they are hard for the body to assimilate. In addition, some products that are very cheap may not even contain what the label claims.

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All Natural (Drug Free) Bodybuilding Secrets

All Natural (Drug Free) Bodybuilding Secrets
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All Natural (Drug Free) Bodybuilding Secrets

Natural bodybuilding refers to bodybuilding without muscle enhancing drugs or anabolic substances. In other words natural athletes who choose to build their body with all-natural have to stick to a regimen of well structured bodybuilding diet along with some performance enhancing supplements like whey protein, creatine & l-glutamine. There are however other natural athletes who go all out ie they don't even use over the counter products to help them supplement their daily diets. Their nutrition consists solely on natural foods!

All Natural (Drug Free) Bodybuilding Secrets

Natural bodybuilding is a very specific sport. There are national bodybuilding organisations that organize natural bodybuilding contests for men and women. For more information or if you are interested in entering a natural bodybuilding show please get yourself a copy of Natural Bodybuilding & Fitness magazine at your local newsagent. Some of these shows are drug tested and some are not. The choice on which one you compete is completely yours.

All Natural (Drug Free) Bodybuilding Secrets
All Natural (Drug Free) Bodybuilding Secrets
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A natural bodybuilder must learn to build his body in the most precise way possible. Learning as much as possible about natural bodybuilding dieting, training, supplementation is essential if one is to successfully build a natural physique of national caliber.

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All Natural (Drug Free) Bodybuilding Secrets

One of the keys to a great natural body is persistence. I don't care how well you eat or how hard you train! If you do not have the necessary persistence to keep it up for months & years you will just be spinning your wheels with no results to speak of. Building natural muscle mass takes time - sometimes a lot of time! Always be patient and expect success through your nutrition, contest diet and training.

Along with persistence you need to set up some specific, clear cut goals for yourself. If you do not know what your goals are chances are you will not make significant progress in the gym. Short term goals set up every week are great for short term progress in the gym. For example you can set a goal of increasing your bench by 2 lbs in your next week's incline bench press session! Take these small goals and add them up over 6 months and they really make a big difference. Long term goals need to be set up as well. For example - "12 weeks from now my goal is to have lost 15 lbs or pure body fat and win my upcoming natural bodybuilding contest". You need to constantly remind yourself of your big goals in order to not lose track of the reasons you are training and dieting so hard. Reading your goals every day helps you stay on track, train harder and not cheat on your diet. Trust me! When you are carb depleted for 3 days and pizza is calling your name, a reminder of your goals is what puts you back in track.

Nutrition is probably half the battle to getting muscle to grow OR to burn body fat. A general guideline is to eat 12-13 calories per lb of body weight if you are trying to get ripped and 17-19 calories per lb if you are trying to gain muscle. 30% of your calories should come from protein, 50% from natural carbohydrates and 20% from healthy fats (olive oil, canola oil, flaxseed oil etc). Try to avoid sugars & processed foods at all costs. Most of all, make sure you get 1 gram of protein per lean pound of body weight per day no matter what! Hardcore weight training breaks down muscle fibers and it is absolutely necessary for our body to be able to recover from these hard workouts with the use of protein.

As far as working out is concerned, forget all you read in the most popular bodybuilding magazines in the market. The routines posted in most magazines by the "pros" will do absolutely nothing for you if you want to grow muscle naturally. Fact of the matter is, most people who start bodybuilding DO follow these routines blindly. They do the same thing week after week, expecting results but nothing ever happens. Sure they gain some strength in the beginning but plateaus soon hit them. They then decide to buy the next "magic pill or powder" in the market that will "jump start" their results. The result is a very rich supplement company and a very frustrated athlete. There is a large amount of information out there that is totally unsuitable for the majority of people who want to grow muscle naturally. My point is to educate yourself on how the body works before you start training haphazardly just because you read an article in a magazine. Stick to the basic exercises that have worked for years for most people and do NOT overtrain. Each muscle needs to be fully trained only once per week for muscle growth to occur. Ovetraining is the biggest single mistake most people do and is the reason why people quite bodybuilding & weight training.

Bottom line? You are either 100% natural or you aren't! There are no shortcuts and there are many obstacles. In the end however, you will be satisfied in knowing that you achieved results that are comparable to those of drug enhanced athletes, 100% naturally. Trust me, it's the best feeling in the world and it IS achievable. All you have to do is set goals, work hard, be consistent and have patience.

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Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

Video Clips. Duration : 7.05 Mins.

Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

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Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

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Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan

Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan
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Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan

Developing the perfect bodybuilding diet meal plan for you will boost your muscle gains and healthy fat loss by 1000% or more! All the perfect lifting can only get you so far without the right diet plan. Think of it this way: by driving your car properly, you will keep it in good shape. But without putting the right fuel and oil in it, it will never perform as well, and it certainly won't last as long. As you know, working out is vital, but utilizing a solid bodybuilding meal plan is essential to getting ripped. The key here is to work harder and smarter to maximize your results.

Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan

Some key points to consider when creating your bodybuilding meal plan:

Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan
Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan
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1. Eat 5-6 small meals per day, about 2-3 hours apart to keep your metabolism and energy up, cravings down and muscles fed constantly which encourages growth.

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Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan

2. Determine how many calories you should consume each day, and stick to it. You must consume more than you burn to gain muscle!

3. Shoot for 40% protein, 40% carbohydrates and 20 % fat of all calories consumed.

4. Get 10% of your target calorie intake in grams of protein. (E.g. 3,000 calorie diet: 300 grams of protein per day. 6 meals: 50g or protein each)

5. Drink water in ounces equal to 60% of your body weight in pounds. (E.g. 180 pounds: 108 oz. per day, or 3.2 liters)

These are all widely accepted fundamentals of a proper bodybuilding diet plan, so keep them all in mind when planning your meals. It can get really tough to find the time to meet all of these criterion properly, and follow the plan to perfection, but luckily there are pre-made meal plans you can tailor to your specific needs.

Many professional bodybuilders have come up with bodybuilding diet meal plans, but very few have done so for every level of caloric intake. So, you need to first figure out how many calories you're going to consume, then work with a diet plan that will work well for your level.

Typical sample bodybuilding diet plans look something like this:

Meal 1 (Pre-workout): 6 egg whites, 1 cup oatmeal

Meal 2 (Breakfast): Meal replacement bar/shake, high in protein and flaxseed oil

Meal 3 (Mid-morning): 8 oz. lean meat, 2 cups green vegetables, 1 cup brown rice

Meal 4 (Lunch): Tuna in water, leafy salad, whole-wheat bagel

Meal 5 (Dinner): 8 oz. lean meat, 2 cups green vegetables, 1 baked potato

Meal 6 (Snack): Meal replacement packet, flaxseed oil

This type of bodybuilding diet meal plan will greatly increase your muscle gains, but it is difficult to tell how much of each item is right for your caloric intake. It is also hard to know what you can substitute when you're bored of this regimen after a couple weeks of eating the exact same things every day.

Thankfully, there are some programs that provide detailed meal plans that stick to rock-solid diets like the one above, but allow you to mix up the meals as you see fit throughout each phase of your workout plan, all suited to your level.

It is an excellent idea to start by eliminating bad fats and processed sugars from your diet if you have not already. Do not try to jump into your new bodybuilding diet meal plan right away, either. It will take some getting used to, but by steadily building up to your perfect meal plan, and following the system, you'll get ripped and stay that way!

Like the old saying goes:

"Plan your work, and work your plan!"

But keep in mind that it's a lot easier when you can take out the guesswork by following a professional natural bodybuilder's advice when coming up with your bodybuilding diet plan. Either way, once you have your plan, just stick to it, and you'll love the result!

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Female Bodybuilding Strategies For Beginners

Female Bodybuilding Strategies For Beginners
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Female Bodybuilding Strategies For Beginners

If you're new to bodybuilding, I'm going to share with you some of the strategies I've used to get me ready for a competition. I would like to first say that it really isn't that hard to achieve success in this sport. The problem is that most people don't have the dedication and will power to apply the necessary task to have success. If you have the ability to dedicate yourself to a simple and mundane process, please continue reading.

Female Bodybuilding Strategies For Beginners

Diet is everything

Female Bodybuilding Strategies For Beginners
Female Bodybuilding Strategies For Beginners
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Your diet is the most important thing you'll ever do in bodybuilding. Most people think it's the gym, but it's not. I didn't start to see great success until I put more time and effort into planning my diet, than I did at the gym. You need to get on the smaller meals more often diet. This is essential to speed up your metabolism. There is also the added benefit of maximizing muscle growth. The way you build muscle isn't an instantaneous process. It happens over a period of time, so you need to have a constant flow of nutrients coming in to do the necessary repairs.

Female Bodybuilding Strategies For Beginners
Click to See More Detail Unusual Tips and Foods to Lose Your Stomach Fat


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Female Bodybuilding Strategies For Beginners

Female Bodybuilding Strategies For Beginners

Sleep

I think sleep is the second most important thing. Most people would say that it would be workout, but I disagree. I've had pretty bad workouts, but did good because my diet and sleep were in order. You have to recognize the fact that your body does the main portion of body repair during your sleep time. Your body expects you to sleep for 8-9hrs a night, so if you're not doing that than you're missing out on a lot of potential muscle growth.

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Female Bodybuilding Strategies For Beginners

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

One question that often gets asked in the bodybuilding world is whether or not you can effectively build muscle while following a low carb diet approach.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Low carb diets have been all the rage lately for those who are wishing to lose weight as they generally help to control hunger levels better and some people find are a lot easier to follow.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
Bodybuilding, Can You Build Muscle On A Low Carb Diet?
+

But what about when it comes to building muscle? Is a low carb muscle building nutrition program a smart approach? Let's look a little further.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
Click to See More Detail Unusual Tips and Foods to Lose Your Stomach Fat


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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet? Specifications

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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Ketosis

One very important thing you must keep in mind is that if you bring carbohydrates low enough while on a low carb diet, you can enter a state called ketosis. This is when the body is going to switch from running off carbohydrates as fuel to running of fat instead.

The big problem with ketosis is that it is also generally associated with being in a catabolic state, hence, will almost always be detrimental to building muscle.

If you aren't in ketosis, then this is fine since your body can still be anabolic (building muscle), assuming a calorie surplus is given.

In order to stay out of ketosis on a low carb diet, be sure you consume at least 100 grams of carbohydrates each day (this is what is necessary to fuel the brain while not in ketosis) and then any additional carbohydrates required to keep up your workouts).

Energy And Intense Exercise

The next issue that must be addressed when going on a low carb diet is how it will affect your energy levels. Some people feel fine on a lower carb approach while others do not. Since when you are trying to build muscle you want to be doing very intense workouts, you cannot have your energy levels lagging.

Additionally, the body requires carbohydrates in order to lift weight effectively (since fat cannot be used as fuel for this time of movement) therefore, you will be required to either eat carbohydrates in the pre and post workout periods (to fill up muscle glycogen), or do a weekly carb-load in order to give your muscles the carbohydrates they need to function off of during the week.

Decreased Rate Of Fat Gain

One of the pluses of a lower carb approach though can be your ability to control how much fat is added to the body slightly better.

Since fat and protein have minimal effect on insulin levels, and insulin is the driving hormone that causes fat storage, you may find you gain a greater proportion of muscle on a lower carb muscle building program than if you would have went higher in carbs.

Do note though that it still does boil down to total calories. You simply cannot consume thousands of excess calories per day from fat and expect not to gain fat weight. We still need to look at this realistically.

So, there is definitely a place in bodybuilding for low carb diets assuming that:

1. You are supplying at least 100 grams of carbs per day plus any additional needed to support training

2. You eat carbs in the pre/post workout period or choose to do a large weekly carb-up

3. You find that you do not feel completely drained on this type of diet and are still able to lift weight effectively.

If all of these factors are in line, then yes, you can build muscle while using a low carb diet.

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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

Tube. Duration : 4.30 Mins.

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

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Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

No URL Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
ItemMediumImageUrl

BestCustomerReview

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

One question that often gets asked in the bodybuilding world is whether or not you can effectively build muscle while following a low carb diet approach.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Low carb diets have been all the rage lately for those who are wishing to lose weight as they generally help to control hunger levels better and some people find are a lot easier to follow.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
Bodybuilding, Can You Build Muscle On A Low Carb Diet?
+

But what about when it comes to building muscle? Is a low carb muscle building nutrition program a smart approach? Let's look a little further.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
Click to See More Detail Unusual Tips and Foods to Lose Your Stomach Fat


ItemOverviews
Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet? Specifications

ItemSpecifications
Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Ketosis

One very important thing you must keep in mind is that if you bring carbohydrates low enough while on a low carb diet, you can enter a state called ketosis. This is when the body is going to switch from running off carbohydrates as fuel to running of fat instead.

The big problem with ketosis is that it is also generally associated with being in a catabolic state, hence, will almost always be detrimental to building muscle.

If you aren't in ketosis, then this is fine since your body can still be anabolic (building muscle), assuming a calorie surplus is given.

In order to stay out of ketosis on a low carb diet, be sure you consume at least 100 grams of carbohydrates each day (this is what is necessary to fuel the brain while not in ketosis) and then any additional carbohydrates required to keep up your workouts).

Energy And Intense Exercise

The next issue that must be addressed when going on a low carb diet is how it will affect your energy levels. Some people feel fine on a lower carb approach while others do not. Since when you are trying to build muscle you want to be doing very intense workouts, you cannot have your energy levels lagging.

Additionally, the body requires carbohydrates in order to lift weight effectively (since fat cannot be used as fuel for this time of movement) therefore, you will be required to either eat carbohydrates in the pre and post workout periods (to fill up muscle glycogen), or do a weekly carb-load in order to give your muscles the carbohydrates they need to function off of during the week.

Decreased Rate Of Fat Gain

One of the pluses of a lower carb approach though can be your ability to control how much fat is added to the body slightly better.

Since fat and protein have minimal effect on insulin levels, and insulin is the driving hormone that causes fat storage, you may find you gain a greater proportion of muscle on a lower carb muscle building program than if you would have went higher in carbs.

Do note though that it still does boil down to total calories. You simply cannot consume thousands of excess calories per day from fat and expect not to gain fat weight. We still need to look at this realistically.

So, there is definitely a place in bodybuilding for low carb diets assuming that:

1. You are supplying at least 100 grams of carbs per day plus any additional needed to support training

2. You eat carbs in the pre/post workout period or choose to do a large weekly carb-up

3. You find that you do not feel completely drained on this type of diet and are still able to lift weight effectively.

If all of these factors are in line, then yes, you can build muscle while using a low carb diet.

*** Product Information and Prices Stored:
ItemPostTime

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Don't forget to LIKE, COMMENT, and SUBSCRIBE! SUB TO THE NEW CHANNEL → http://bit.ly/MichaelKoryFitness CLICK TO SUBSCRIBE FOR MORE VIDEOS: http://bit.ly/Sp1...

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