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

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.

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

Bodybuilding For Women Over 40
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