A good muscle building diet should be the foundation of a solid bodybuilding program. Bodybuilders need to have a daily diet that supplies all the nutrients the body demands during the rigors of training.

The three square meals a day do not apply the bodybuilders. At least six quality small meals are needed in a muscle building diet. By eating more meals daily, the body’s metabolism increases, allowing for a continuous flow of energy, while at the same time reducing the likelihood of food being stored as fat.

Complex carbohydrates and protein should be present in every meal. Quantity is not the benchmark here, as only about 30 grams of quality carbohydrates and protein are needed for each meal. Rice, bread, potatoes, oats are rich sources of carbohydrates. However, simple carbohydrates in cola drinks should be avoided. Instant energy may be derived from these beverages but this lasts only for a few minutes. Too much of this sugar type is anathema to the body’s insulin metabolism and contributes to fat build up as well as fatigue.

Protein may be sourced from chicken, red meat, fish like tuna, and from egg whites. Protein supplements are also a must for the body to quickly get the nutrients it needs. Whey supplements are tops, and so with creatine and glutamine. It is advisable to take supplements before or after training in the morning or in the evening prior to bedtime.

A small meal 30-60 minutes before a workout is a winner among muscle building diets. This meal provides the fuel for the exercise particularly if it contains ample servings of complex carbohydrates and protein. The complex carbohydrates will allow the body enough energy for the training, while the protein will be of assistance to the muscles as they break down during each of the weight exercises.

Nutrients must be supplied to the body, particularly to the muscles after each workout. Hence, this meal must consist of a good serving of protein (40-50 grams). Carbohydrates should also again be present in this meal to provide the insulin boost needed for the release of growth hormone. The quickest way to send these nutrients to the body is via a supplement shake followed by a meal within an hour after the workout.

The after workout meal/shake is the most significant nutrition boost that your body requires. Immediately after exercise your muscles are weary and desperately in need of nutrients. A good amount of protein is a must (40-50 grams) and carbohydrates will also play an important role because they are vital for an insulin level increase that will help propagate growth hormones. A protein shake is the ideal means of supplying these nutrients to ones body; just remember to follow up with a light meal within 60 minutes of training.

Water intake is also very important as hydration affects the quality of the body’s tissues. Hence, water is needed not only to improve overall training performance but also in preventing injury.

Fat Loss Revealed www.thefitbastard.com Bodybuilding Revealed www.thefitbastard.com Scott Tousignant aka “The Fit Bastard” gives his review of Fat Loss Revealed and Bodybuilding Revealed. He also gives his perspective on the use of supplements and which ones he personally uses www.AskTheFitBastard.com

Here’s a tip on muscle building supplements- don’t buy them! Here’s 3 reasons why:

1) Muscle building supplements are expensive!

Everyone is trying to save a little money nowadays, and a great place to start is by NOT buying supplements!

Professional body builders will spend THOUSANDS a year on supplements, just because they think it will let them one-up the competition.

The truth is that you can achieve even greater results with REAL food- not a bunch of artificial drugs- and both your wallet and body will thank you!

2) These are normally DRUGS that your body was not meant to intake!

Do you think taking supplements that MIGHT help you build muscle but a near guarantee of destroying your liver is worth it?

Your body doesn’t need drugs to reach its peak condition- if it did then we would have had us born with a few pounds of creatine in our hands!

Muscle building supplements are basically drugs that try to trick your body to doing something that either 1) it shouldn’t do or 2) it can be trained to do.

3) So-called “experts” who say you need supplements are often just salesmen!

Who do you think keeps telling you that you need these products- people who have something to gain from it (like receive a commission), or someone who uses them and receives absolutely nothing in return for its sales and promotion?

Salesmen come in all shapes and sizes, don’t be talked into getting a muscle building supplement that you don’t really need!

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So I know your asking what is the best type of supplement I should take to pack on muscle mass? The answer will surprise you a little I bet.

The best supplement isn’t an energy drink or an NO 2 pill or creatine powder.

The most effective thing would have to be protein.

After all that’s what muscles are made up of proteins, So its only logical that protein would be the best.

If you weight train you will know that in order for you to gain any muscle at all you have to workout the muscle and tear the fiber. Then if and only if, you are taking in a certain amount of protein on a daily basis.

The rule is 1.5 grams of protein for every lean pound of muscle you have on your frame. So your body recovers faster if you are eating more protein.

It also builds harder leaner muscle mass if you take an increased protein intake when working out.

Best muscle building supplement to look for is different types of protein?

The best type would have to be whey isolate protein it is made of better quality that break the protein down better in the body.

The next to that is Whey it self, it has high amounts of branch chain amino acids. Which are good for the body..

The next best protein as far as supplementing it goes would have to be Micellar Casein protein, it is better to find a blend of all three because casein is delivered to your muscle slower than the rest and the idea is to eat a blended protein that continues to supply your muscles with a steady supply of nutrients through out the day for maximum growth and gains.

Quick tips

Make sure you eat protein with every meal. Make sure the protein is from leans sources like chicken, fish, turkey etc.

Eat six small meals through out the day. Try and space your meals 2.5 hours apart from one another to help balance your blood sugar and give you more energy.

Make sure the protein you supplement is of high quality. Try whey isolate protein, avoiding concentrate whey protein. It is made of a lesser grade of protein.

Be consistent with your training. Follow you program and try and do the best you can with everyday daily practices.

Drink 10 – 12 glasses of water. Try and drink at least 10-12 glasses of water if not more everyday.

• ISBN13: 9781583333198
• Condition: NEW
• Notes: Brand New from Publisher. No Remainder Mark.

Product Description
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Built for Show: Four Body-Changing Workouts for Building Muscle, Losing Fat, andLooking Good Enough to Hook Up