Evidently, as Bodybuilders we are always looking to supply our bodies with a consistent portions of supply of healthy, low Fat and Protein rich foods.
Sometimes though: This is not always possible.
Whether we are on the road, stuck at work or unable to prepare food ourselves there are times when we are forced to eat Fast Food.
Because SOMETHING is always better than eating NOTHING.
In this article we will be discussing the ways in which we can choose the ‘healthiest’ Fast Food options and minimize disruptions to our usual clean eating patterns.
With a little careful planning and following this advice Fast Food doesn’t have to mean Junk Food.
Fast Food Options For Marooned Bodybuilders
Decrease Your Portion Size
Fast Food is packed full of Calories. Unfortunately, most times the majority of these Calories comes from Fat, so the first thing we need to do is decrease our usual portion size.
This way the body is still burning the Calories ingested from the Fast Food, rather eating into your muscle stores. Tiding you over until you get home and are able to prepare something healthier.
Juggle Your Fat Intake
Leading on from the above point, if you do have to eat Fast Food be sure to adjust the other meals that you eat that day to be as low in Fat as possible.
By doing this you can counteract the amount of Fat that was in your Fast Food, bringing your total daily Fat intake to an acceptable level.
Lose The Fizzy Drinks
Water should always be your first choice to accompany your meal if you are eating Fast Food.
If this isn’t an option then make sure you opt for the ‘Diet’ version of any Carbonated Drink. They certainly aren’t great for you, but will have a lower sugar level and overall fewer Calories than their full fat counterparts.
A mistake that many people make is to choose Fruit Juice. These are also high in sugar and by no means a healthier option. The worst choice is a Milkshake. These often contain the same amount of Calories as many main meals!
Where and What to Eat
1. Chicken Kebab
The best option for the stranded Bodybuilder is a flame grilled Chicken Shish Kebab.
(Never to be confused with the big spinning version)
Shish Kebabs are actually pretty good for you. They contain an average of 25-30grams Protein and are reasonably low in fat too when flame grilled.
Say a big ‘yes-please’ to all the Salad and ‘no-thankyou’ to the Pitta bread. Or at most eat half of it.
Lose the Mayo and substitute for Lemon Juice instead. Mayo is one of the unhealthiest options all round with a massive 25-30g Fat per 30g serving!
2. Burgers
Just the same as the above. Tell them no sauces and definitely no Mayo.
Yes, this includes Ketchup. The trick is to choose a Burger that comes in a Wholemeal Bun if at all possible. If not, then remove the top Bap and just eat the Burger that way.
The biggest thing to avoid in a Burger Bar is Bacon and Cheese.
Single Patties are always best. Although tempting to double up for the Protein, you are best advised not to purely because of the high levels of saturated fats they are cooked in. Instead go for a clean protein source as soon as your are home instead.
Pickles, Onions and Lettuce are fine.
3. Deep Fried Chicken
We’ve saved the worst for last because this really should be your final option.
Though like we said at the top of the page ‘Something is always better than nothing’ and there are steps you can take to minimize Fat content and empty calories even here.
First of all go for a Chicken Burger and follow the above advice. No Bacon, no sauces, no Cheese and a Wholemeal Bun if at all possible.
If you can get your hands on grilled chicken, you’re lucky. Chances are you are going to have to order Fried and then manually take the skin and batter off.
It’s worth getting your hands dirty to do this because half of the empty Calories are contained within the coatings.
To Conclude
As you can see, with a little careful planning and some easy to follow advice, Fast Food doesn’t necessarily mean ruining all your hard work and nutritional efforts.
At least by following the above you will be supplying your body with enough muscle fuel to keep you going until you manage to get home and get something decent inside of you.
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As the Internet increases the amount of information available to us, it is both a blessing and a curse to the aspiring Bodybuilder or Fitness Enthusiast.
With so many conflicting views and opinions, Michael has spent the last ten years siphoning the truth from the hype and practicing what he preaches, whilst clarifying the sometimes baffling information of the Supplement and Diet industries merry go round of new products and scientific ‘breakthroughs.’
Tags: Build, Continue, Fast, Food, Muscle
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I really want to shed some light on the biggest frauds in the fitness industry. These are responsible for literally ripping off millions of people each year for billions, yes billions of dollars. You need to check yourself to ensure that you are not one of the masses being defrauded out of your hard earned money by these corporations.
Fitness machines have forever been the butt of jokes. But that doesn’t mean that there aren’t literally millions of people buying different machines each year. Most of them are coat racks now or collecting dust in some closet or garage somewhere.
Please the next time you find yourself watching an infomercial with some guy saying he lost 50 lbs and kept it off by using a hoola-hoop, or some silly machine that breaks down and stores perfectly under your bed you have to ask yourself “Is this really going to work.” The answer will be NO. I can almost guarantee you that there is no way this will work, and if it does it is not a sustainable way to exercise.
I mean come on; will you honestly use this machine everyday for the rest of your life? The answer is undoubtedly no! The answers lay in doing the right combination of strength and cardio training, not in buying a gimmick machine.
How about these weight loss foods? The diet industry is a multibillion dollar industry. They have paid spokespeople that will literally say anything to make a buck. I mean would you not say you lost 50 pounds eating chocolate cake and lasagna everyday if someone gave you a hundred thousand dollars to do it?
The real answer is there is no way you will lose weight eating chocolate cake every day. Weight loss is all about making choices, correct choices. You can change your body’s metabolism, but you won’t do it by eating chocolate cake. Following a good diet plan is as easy as shopping the perimeter of the grocery store and spending a little time in the kitchen cooking real quality foods.
The worst of the frauds in the fitness industry in my opinion is the supplement companies. You know the ones that I am talking about. The supplement companies that are taking out full page ads in your health and fitness magazine of choice. Their claims are unheard of, and often very similar to each others.
The simple truth of the matter is these companies are owned by the magazine companies, and they are only allowed to spew their lies throughout the magazine because the boards of directors for the supplement companies are the same as the board of directors for the magazine companies.
Please before you go wasting your time on any weight loss supplement or supplement guaranteeing significant muscle gains do a little more research, and make sure that it is not a new supplement. Make sure it has been on the market for 5 years, and is clinically safe. These supplements literally do not work, but please if you are going to use them be safe doing so.
The internet has made information very easily accessible, and this is a good thing. Now you do not have to take the fitness corporations word for results. You can actually check them out for yourselves. Please ensure you are using due diligence when you are researching thing that you are going to use on and in your body.
To get more great information about how to get a lean powerful body, go to http://www.internethealthandfitnessdatabase.com
Download 6 free E-books and E-reports along with a ton of great health and physical fitness articles and information!
Tags: Biggest, Fitness, Frauds, Industry
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Bodybuilding is hard work. As far as athletics and mutations go, it may very well be one of the hardest. I have tired time in competitive packaging, martial arts, powerlifting and yet I consider I can say with sureness that musclebuilding didst me to face some of my heaviest challenges. All sports present distinct takes exception that are particular only to that specific
sport. My boxing taught me that I involved to take a punch, shake a punch and more importantly do my best to avert causing punched. Boxing too instructed me how to achieve marvellous survival. My martial arts education caused me pain in parts of my body I never knew existed. I found the importance of unfolding, flexibility and angry develop.
Bodybuilding is completely different. About of the same divisors are there. Muscle Building requires steadfast prepare, both mentally and physically. However, true bodybuilding is much more than a sport–it’s a lifestyle. From the diet, to the accessories, to the exercising that impact your monthly schedule, bodybuilding requires commitment unlike anything else. So, on lead of all of that, you vital look in the mirror all single day and see come along in the mold of new sinew with greater degrees of definition. It can be very disheartening when the mirror doesn’t represent profits that you trust you have earned and worked bad for.
That’s why it grieves me to see biggest bodybuilders and still thicker, experienced ones, holding mistakes and yielding to obstructions that are avoidable and curb their progress. As we consider the following obstacles, let’s think back that they can have or break a biggest bodybuilder.
1. Stick to the basics
Here comes Johnny Newcomer. He skims squats. He skips heavy bent over wrangles. If you asked him to do a deadlift he leaved look perplexed and question why you claimed him such a killing wonder. He would preferably use the simple machines, swing the light pinheads, and toy approximately with the cable’s lengths. Oh yes, I drew a blank, he loves to judiciary contract too.
Tags: Biggest, BodyBuilding, Mistakes
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While it is true that you can achieve amazing muscle-building results on abbreviated training programs, most top bodybuilders and strength athletes find it necessary to dedicate a good portion of their time to the gym to see the best results possible. Making progress in weight and reps on your exercises is still the most important aspect to any weight lifting routine, but you may very well find it necessary to train more often than just 4 or 5 days per week to see the biggest improvements in your physique. If you have some extra time and are willing to put in a maximal amount of energy into your lifting, try this 6-day variation on the extremely effective push-legs-pull setup.
This is basically the plan that I myself currently use. It is composed of a twice-per-week rotation of a pressing day, leg day, and pulling day. To be clear, this means that you will be training six days in a row with one off-day.
Push Day 1
Floor Press or Bench Press – Alternate them from week to week.
Machine overhead press – Pick your favorite and stick with it for this day.
Machine close grip press – Use a bench press machine and take as close a grip as possible to stress your triceps.
Cable crossovers – Do these to get a pump in your chest, and follow them with aggressive stretching.
Dumbbell side raises – Use as heavy a weight you can handle for 12-15 reps.
Triceps pressdowns – Use a V-bar attachment and do 2-3 hard sets of 15-20 reps.
Leg Day 1
Squat or Deadlift – Alternate them from week to week.
Leg curls – Pick any machine; my favorite is the lying variety.
Cable Abs – Use a rope attachment and crunch while either standing or kneeling in front of the cable stack.
Seated Calf Raises – Any seated calf raise machine will do.
Pull Day 1
Weighted Pull-ups – Pick any variation. Avoid straps to work your grip.
Hammer Strength or other Machine Row – Pick your favorite plate-loaded rowing machine.
Reverse Pec-Dec – Face the pad and “raise” the weight to your sides to work your rear delts.
Rope Hammer Curl – Do these with a rope attachment on a cable stack to work your forearms.
Cable Curl – Use the same setup as the hammer curls, but with a V-shaped curl attachment.
Push Day 2
Dumbbell Overhead press or Smith Machine Overhead press – Alternate from week to week.
Chest Dips – Take a wide enough grip to work your chest.
Decline EZ bar extensions – Use a moderate decline and lower the bar to your eyes.
Cable crossovers, dumbbell side raises, and pressdowns – Follow the same protocol as Push Day 1.
Leg Day 2
Leg Press – Place your feet high and wide to work your hamstrings as much as your quads.
Leg Press Calves – Do your calf raises on the same leg press as before for convenience.
Weighted Sit-ups – Keep the weight behind your head.
Pull Day 2
Barbell Row – Use a medium-width grip and straps.
Cable pull-downs – Use your favorite attachment and a full range of motion.
Rear Dumbbell raises – Use a heavy weight and a little bit of a swaying motion.
Dumbbell hammer curl – Use very heavy weights and a moderately “cheating” form.
Machine preacher curl – Get a good squeeze on this movement.
Cable Rows – Do one high-rep set to “finish” your back and biceps.
Sets and Reps
This plan does not have a prescribed number of sets and reps for each exercise, but there are some general guidelines. For most of the primary (first) movements of each day, you should do one heavy set of about 5 reps and a lighter set of about 10. For machine exercises, you can use intensity techniques such as drop-sets or rest-pause sets. For everything else, figure out what rep range (done to failure) works best for you, but follow a general protocol of one or two very hard sets per exercise.
Nutrition and Recovery
Many bodybuilding and strength training “gurus” would be quick to proclaim “overtraining” if they saw this plan. However, overtraining is much less of a concern than UNDEReating. As long as you are eating enough to gain weight, you should be able to come to the gym recovered and ready to break your personal records. Make sure you get enough sleep, as well. Your muscles grow outside of the gym.
David LaMartina is a competitive powerlifter who currently sits at a solid 250 pounds and has achieved a 590 squat, 315 bench, and 635 deadlift. If you found his muscle-building tips helpful, visit this site. If you would like to learn more about how to gain muscle through smart, intense training and quality nutrition, click here.
Tags: 6Day, Amazing, Building, Gains, Maximum, Muscle, Plan, Size, strength
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Why is it so easy to get big fast in all these articles? Frankly, I have never been able to pack on massive layers of muscle like the armored plates of a Rhino or a humongous Bull. Maybe I ought to spend more time grazing. Though you could not tell by looking at me now, the biggest I have been was a touch under 95kgs (about 210lbs) and I think my arms were somewhere around 17 inches, I think. And I never did much more than a few repetitions with 315lb on the Smith machine bench press.
So, I have never been a muscled Adonis with 2% body fat; but I was in decent shape, strong enough, and feeling good. The two measures of progress that I used to gauge myself were my strength levels and how I looked in the mirror (plus how my clothes fit). If I was getting stronger and I looked decent, I was happy.
But I have learned this “truth.” There is no getting huge fast. I see and read all these articles that speak to these tips and those things to get big fast and I just shake my head. I shake my head because if it were that easy, we would be a nation of Larry Scott’s, Lenda Murray’s, and Flex Wheeler’s. But you and I know that all these claims to be able to get you huge fast is misguided at best.
There are so many factors that determine our growth, and to the extent that we can grow, that it is almost foolhardy to put a time deadline on it like, “I guarantee you will be huge in 11 days and 3 hours!”
I have written of the three circles of nutrition, rest, and exercises before. I have argued that maximum results come when you reside in that little space where the three circles overlap. But the circles shift; some days your nutritional intake is not up to par or you do not get enough rest or you have a bad work out. When one circle moves, you need to shift the other circles, so you stay in the overlap.
That is not easy. It takes time to learn how your body adapts and reacts to the all these stimuli. Fortunately, if you are new; staying in the overlap is much easier. The circles will not move as much as it will later on.
Think of it this way, when you are driving down a multi lane highway and there are no other cars on the highway; you can stray across a line and not worry much. But if the traffic is heavy, you have far less room for error. As you get closer to your potential or if you hit a plateau, you have far less room for error. You have to work harder at monitoring your nutritional intake, your recovery efforts and work outs to maximize your gains.
Despite all writings to the contrary, I think bodybuilding and muscle building are as much art as they are a science. Not being a rocket scientist or a guru of renown, it seems to me that a part of the challenge comes from our uniqueness. We each have our own genetic disposition on top of everything else. What works for me may not work so well for you. It will work, but not as well for you.
So, there you are curling like mad with 135lbs on the barbell, using great form. And dang it, your arms have not budged past 15 inches in the past three months (but you have gotten a lot stronger). The guy next to you is doing concentration curls with 30lb dumbbells and has got what looks like 18 inch arms. What the heck…
Again, the challenge is that bodybuilding, weightlifting, fitness are all individual pursuits, uniquely tailored to each individual. We each progress to different levels and at a different pace, but we get hung up when we start comparing ourselves to a “gold standard” that is misleading.
There is no getting big fast or getting huge fast. There is eating smart, getting lots of rest, and working out intelligent to promote healthy weight gain for your unique body.
But again, the great news is that if you are starting out new, you can and will make good gains; even if you do not do things “exactly right.” The shock of working out will give your body all the incentive it needs to start responding. It will use whatever resources it can scavenge to prepare for the next work out. So you will respond.
Obviously, your body will respond better if you use better fuel and so forth.
The bottom line is this – work out intelligently, eat right, and get lots of rest to build you a great body. It will not come fast and you may not be the next Rock, but you will look good, be healthy, and feel great. Could you ask for more?
Hyo was never athletically inclined and a skinny geek to boot.
Tags: 50lbs, Fast, Lean, Muscle, Only, Phony, Suit, Weeks
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Do you enjoy starting new cycle of your training schedule? I do, especially one just after my recovery week. Thing is in keeping your mind fresh and workout sessions interesting. You may have your own experience of things becoming so regimented after a while and it’s cool to have a week where you arrive to gym each day not knowing what you are going to train. It keeps things fresh and fun.
I assume you have a recovery week (week off) in program you follow now. Try to develop sharp focus of mind at the first week of training after a recovery. To have that focus or right frame of mind is simply setting yourself up for success during the rest of your training cycle.
I like to view the first week of training as a new beginning and take advantage of this time in order to make the most out of the weeks and months ahead. If you are serious about getting the maximum muscle gains in strength and lean mass your training goals during the first week should acclimate to training again and adjust to a new training routine with and a different arrangement of body parts.
Here I want to give you one practical aspect of system I used to build up 25lbs of lean muscle mass in first three months. It gives you deeper insight in importance of proper approach to training cycles. You should measure the intensity and select those weights that allow you to complete desired number of reps fairly. I repeat, this is part of the adjusting process that takes place over the course of the week.
The first week is also a great chance to clean your courtyard so to speak. This is the best time to erase any bad training habits that may have crept in over the course. Try to use all the training sessions in this week to make sure exercise execution is right and proper. Also one has to be aware of the first weeks obvious importance. Don’t ever try to go after your personal best lifts this first week after a recovery. This week is also important for the role it plays in developing mental momentum as well.
Use this week to reestablish again your goals. Get the clear picture of what you want to achieve and map out a exact plan how you are going to get there. With self-critical eye examine your performance over the last training cycle. Differentiate parts of your muscle training that were good and very importantly, be honest about the aspects that need improvement. Sometimes very few small changes could cause significant even huge changes for your overall progress.
During the months of going to Gym we all get comfortable with the way we are doing our routines, even if it is not exactly the best way. This first week in new cycle of training is a great opportunity to start fresh. Reinforce desirable habits and make sure all the principles are present and being executed to the best of your abilities.
You should be able to examine the parts that need to be better. One of the biggest areas I want to improve on is maintaining better consistency with a great workout mind set I want have to say for the majority of the workouts I had very good focus and intensity, especially early on in the training cycle. But the truth is most of the time just isn’t going to cut it. I need great focus and intensity all the time in order to make the changes I want to make for next year. I can’t afford to hit and miss.
I need to keep hitting with my best physical and mental efforts day in and day out. That is a major goal for this cycle. I want to make sure that I giving my best during cycle and that all begins this week of establishing great training habits and restating the goals. You should feel your training cycles are giving you results.
If you are not sure about the methods you are following please stop speculating and do start using proved methods. Blind man can not show you the rainbow and non swimmer can’t teach you swimming. If you are on proper, powerful and productive path of muscle strength and mass building you are more than happy with your results. You can feel them, measure them and show them. Stop dreaming and start gaining. Please.
Author: Sasha James
You can download my Free eBook and contact me with any questions you may have.
I’ll be more than happy to help you achieve your muscle building goals fast.
Tags: Build, Muscle, Quickly, Simple, Trick
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