Who is victor costa?

Man this guy is all muscles(completely ripped). His  lectures and demonstrations actually make sense .He really knows what he talks about.Do a youtube  search for his videos you will come to know what i am talking about.His bodybuilding principles are mind blowing !!

About him(source:-http://www.vicsnatural.com/pages/about/index.php)

About Vic

Victor Costa, Considered by many as one of the Top fitness trainers in the world, Victor's work has been admired by millions of people all over the world. He has been training for over 20 years.

Victor received an Honorary Lifetime Certification by the International Sports Sciences Association for his long standing contributions to the sport of bodybuilding. Victor began his personal training career working closely with individuals who wanted to change their bodies, lose fat, gain muscle and slim and tone their physiques.

He began competing in the ANBC (American Natural Bodybuilding Commission) and won many shows. He wanted to see how he would stack up against the guys in the magazines, so he competed in the NPC. He won many local NPC shows as well as an overall title. However, as he soared at the local levels, he fell short at the top levels in the NPC. He was always a crowd favorite because they knew he was natural. In fact, they were in awe of his physique even more than the winners of those shows.

Vic explains, "I came off the stage at a top show and a very well known professional bodybuilder grabbed me and said you're the best I've ever seen, so go do some drugs and win". That was all I needed to hear to get away from those maniacs. I still believe I am the best but I am the best Victor Costa I can be. Titles mean nothing, my trophies are still in my mother's basement. My goal is to be the best trainer I can be. Knowledge means nothing if you have no one to share it with.

Why do my clients get incredible results fast? Because I was the only guy with a note pad back stage at those contests.

You really don't need steroids, you can get better and better every day-- Naturally.

I developed a 48 inch chest and 18 1/2 inch arms naturally. This is what I do. Please are starting to write articles that I am the best trainer in the world. All I can say is, "I'm trying."

Vic's physical training focuses on the enhancement of the body's natural classic lines, shape and form. He attempts to help men and women move toward physiques that fit into the context of their lifestyles. His techniques are derived from years of experimentation, study and practice. He continues to perfect and define his methods by working with many people with different skill levels: from beginners to advanced, from world class athletes to the developmentally disabled, from the aged to the youth of America.

Victor loves his clients and is grateful for all he has learned from them.

Dunkan Diet

The Dukan diet has its origin in France.It is similar to the Atkins Diet.It is a protien based diet created by French Doctor Pierre Dukan

It has four phases

1. The attack Phase- .The dieter rapidly loses 2 to 3 kilograms in 2-7 days.The dieter is allowed to eat as much as they want from 72 protien rich foods.
2. The cruise Phase-The dieter aim here is to achieve there ideal weight target by eating protein rich foods in addition of 28 specific vegetables
3. The consolidation Phase- This phase is designed to prevent future massive weight gain.During this phase the dieter eats fruit,bread,cheese and starchy foods and are reintroduced to a normal diet with the inclusion of two days of meals according to the diet plan.
4. The stabilization Phase-Here the dieter eats whatever he/she desires but with exception of following 3 simple rules.

• Protien Day once a week
• Eating oats every day
• Making a commitment to take the stairs

 SAMPLE DUKAN DIET

Monday Day 1

Breakfast

• Warm drink
• Low fat cottage cheese
• 2 slices of grilled chicken breast

Lunch

• Vietnamese Beef
• Low fat yoghurt

Tea

• Cinnamon Oat Bran Pancake

Dinner

• Garlic Tiger Prawns
• Garlic chicken slices

Tuesday Day 2

Breakfast

• Warm drink
• Omelette
• Several ham slices (less than 5% fat)

Lunch

• Trout with herbs
• Prawns

Tea

• Tea or coffee without sugar
• Vanilla Oat Bran Porridge

Dinner

• Hard boiled eggs
• Dukan Mayo

Wednesday Day 3

Breakfast

• Warm drink
• Low fat cream cheese
• Turkey ham slices

Lunch

• Grilled chicken breast
• Muesli ice-cream

Tea

• Pink Cheesecake Cupcakes

Dinner

• Oat bran chicken nuggets
• Kogel Mogel

Thursday Day 4

Breakfast

• Warm drink
• Scrambled eggs
• Low fat cream cheese

Lunch

• Chicken Curry

Tea

• Tea or coffee, no sugar
• Oat bran muffins

Dinner

• Salmon Soup

Friday Day 5

Breakfast

• Warm drink
• Low fat yoghurt with oat bran

Lunch

• Steamed fish with herbs
• Low fat cottage cheese

Tea

• Surimi sticks

Dinner

• Peppered beef steak

Saturday Day 6

Breakfast

• Warm drink
• Mint & Curry Omelette

Lunch

• Grilled turkey breast steaks
• Ham slices

Tea

• Oat bran cookies
• Diet soda

Dinner

• Baked Turkey Meatballs

Sunday Day 7

Breakfast

• Warm drink
• Soft Boiled Eggs with Meaty Crisps

Lunch

• Smoked Salmon Appetizers
• Oat bran pancake

Tea

• Tea or coffee without sugar

Dinner

• Roast Chicken (without skin)

Atkins diet

The Atkins diet also known as Atkins Nutritional Approach is a low carbohydrate diet was created by Robert Atkins.The diet was created from reading the Journal Of American Medical Association published by Gordon Azar and Walter Lyons Bloom.

The diet is based on the concept were by due to moderated low consumption of carbohydrates the body's metabolism switches from metabolizing glucose for energy to stored body fat.This process is referred to as ketosis .Ketosis occurs when the body has low insulin levels due to low carbohydrate consumption,leading to use of body fat for energy.

Four phases of the Atkins Diet

1. Induction Phase-This is the first phase of the Atkins diet where by the individual is restricted to 20 gms(approx) of protien per day so that the body enters a state of ketosis.Generally two weeks are recommended for it.
2. Ongoing weight Loss(OWL) Phase -This the second phase of the Atkins Diet where by the individual gradually increases the intake of carbohydrates each week by 5 gms.The goal in this phase is to determine the level at which carbohydrate intake can be increased while still losing body weight.
3. Pre -Maintenance Phase-In this phase the intake of carbohydrates increases by 10 gms each week.The goal here is to determine the critical level for maintenance
4. Life-Time Phase:In this phase the food habits so acquired in the previous phases are followed to maintain a ideal weight

Sample Menu for Phase One
Breakfast: Southwestern Omelet
Snack: Atkins Advantage Shake
Lunch: Thai Coconut Shrimp
Snack: Sugar free gelatin cup
Dinner: Garlic Lime Bluefish with tomato salad
Sample Menu for Phase Two
Breakfast: Cheese Baked Eggs
Snack: Cucumber salad
Lunch: Beef burger with feta and tomato
Snack: 1/4 cup fresh blueberries
Dinner: Florentine Style Porterhouse with roasted asparagus
Sample Menu for Phase Three
Breakfast: Bacon and onion omelet
Snack: 1/4 cup fresh cherries
Lunch: Tarragon shrimp salad
Snack: Peanut butter fudge Atkins Advantage Bar
Dinner: Grilled Italian Chicken with Lemon Squash
Sample Menu for Phase Four
Breakfast: Mustard scrambled eggs
Snack: Peach or small banana
Lunch: Greek chicken salad
Snack: 1/2 cup of black beans with pico de gallo
Dinner: Fresh tuna with ginger soy sauce and cucumber salad

300 workout-Train Like a spartan

THE "ORIGINAL" 300 WORKOUT

• Pullups - 25 reps
• Barbell Deadlift with 135 lbs. - 50 reps
• Pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers - 50 reps
• Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
• Pullups - 25 reps
  
  Instructions →
   

THE INTERMEDIATE 300 WORKOUT

• Pullups - 25 reps
• Dumbbell Deadlift - 50 reps
• Pushups - 50 reps
• Body-Weight Squat Jumps - 50 reps
• V-Ups - 50 reps
• Dumbbell Push Press - 50 reps
• Pullups - 25 reps
  
  Instructions →

Obviously, this is still a challenging workout...you shouldn't do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
THE BEGINNER 300 WORKOUT

• Body-Weight Rows - 15 reps
• Body-Weight Squats - 25 reps
• Pushups - 15 reps
• Jumping Jacks - 50 reps
• Mountain Climbers - 20 reps
• Close-Grip Pushups - 10 reps
• Body-Weight Rows - 15 reps

Read more at Men's Health: http://www.menshealth.com/fitness/muscle-building-11#ixzz21NtXXh4B

Principals for building killer arms !!(Big Arny's secrets)

Aim For Equal Development: Arnold always believed that since the arms can be seen from all poses and from every conceivable angle, they should be trained from all angles. "You don't develop championship-winning arms simply by throwing around a heavy barbell doing curls or blasting out some reps for triceps," says the Oak 1. Clear visible development between all muscle of the arms with equally full muscle bellies and perfect balance is what Arnold constantly sought. And history shows us that is exactly what he achieved. To achieve balance, proportion, size and shape in the arms, work all arm muscles with equal intensity. Break the individual "muscles of the arms down into separate categories" advised Arnold 1. And this is where planning your arm training routine is all-important. Keep Things In Perspective: Although Arnold advocates training biceps, triceps and forearms with equal intensity, he also recommends that you consider the fact that the triceps are the "larger, more complex muscle group" 1. After all, the biceps have two heads and the triceps have three and are a larger and therefore a stronger grouping by comparison. As such, Arnold suggests viewing your arm as being one-third biceps and two-thirds triceps 1. In fact, Arnold says that while it is possible to hide your biceps in some poses, it is almost impossible to hide your triceps at any time 1. Therefore, he says, the triceps "need training from more angles" 1. When training the triceps, use a wider variety of exercises to hit all three heads to adequately target their larger size. Focus: Concentrating on each and every rep of every set is something Arnold did religiously. It is often said that once Arnold began to focus on his set, nothing could distract him, not even a bomb detonating in the next room. After training Arnold was a light-hearted guy but once in the gym he was all business. And this was no more evident than when he trained his arms. Arnold would often take is mind-power to the next level and visualize what he wanted to achieve, and this would actually force gains in muscle size. Says Arnold: "I also used a lot of visualization in biceps training. In my mind I saw my biceps as mountains, enormously huge, and I pictured myself lifting tremendous amounts of weight with these superhuman masses of muscle 1." Shock The Muscles Into Change: Arnold always believed that the body was amazingly adaptable and could "accustom itself to workloads that would fell a horse" 1. The primary variable Arnold used to shock his arms into new growth was change. Since they are one of the smaller body parts, are used often and are involved in almost everything we do, the arms, and especially the forearms, can be very stubborn and resistant to growth. Even continuing to train at a very high intensity will likely elicit no new gains if that is all that is done in the same manner, during the same routine, day in and out. Arnold advises shocking the arms by "training with more weight than usual, doing more reps and/or sets, speeding up your training (lifting becomes more forceful as a result), decreasing the rest between sets, doing unfamiliar exercises, doing your exercises in an unfamiliar order or using intensity techniques" 1. For the workouts outlined in this article, it is suggested that each session is approached differently. Whether an additional set is done one workout, the tempo is increased for all sets for another, the exercises are switched around or the rest between sets is decreased one workout and increased the next, the overarching goal for each session is to avoid muscular resistance to growth and that means keeping the muscles constantly guessing as to what each new training stimulus will bring. In this regard, the programs featured here are to be used as a foundation to be manipulated accordingly. It is suggested that each program be used "as is" one week with several of the aforementioned changes made over three subsequent weeks, before once again resuming the program in its basic state. The intensity methods Arnold mentions, also to be used periodically over your three-week 'change' period are: Forced Reps: To be used very occasionally, forced reps are employed by having a training partner assist you with a final rep that would otherwise be impossible to achieve on your own. Again, a very high intensity way to shock the muscles that is to be used sparingly: perhaps once every second workout for one set per exercis Partial Reps: With arm training, with the exclusion of lying triceps work, partial reps can be completed without the assistance of a partner and require a continuance of reps despite the onset of muscular fatigue. For example, upon completion of a set of barbell curls continue with partial (half or quarter reps) until the bar can no longer be moved even an inch. Again, use this technique sparingly.  Negative Repetitions: To shock the arm muscles these can be done two ways: the negative (or lowering aspect of the repetition) can be emphasized in the normal course of the workout rather than just to set up the contracting (or concentric) part, or a partner can assist a forced negative at the end of a hard set. For partner assisted negatives, have someone assist you on the upward phase of the movement and complete the negative on your own: do two to three such reps and then have your partner rack the weight. While emphasizing the negative can, and should, be done often, the forced negatives can be done every second or third arm workout to really stretch out the muscle fibers and assist new growth. Negatives will also build ligaments and tendons faster compared to conventional reps and, in the long run, this will enable the muscle to lift heavier weight, which will translate into new growth.  Use Perfect Technique: Aside from his patented controlled cheating (a shocking technique he would employ to stimulate his arms to exhaustion), Arnold was a stickler for perfect technique. Robotic in his actions and transfixed on completing all sets in the same manner each and every time, Arnold's training form was predictably perfect and ultra-effective. Although he advocated occasional cheating for bicep curls (as a specific method in itself, to be explained shortly), Arnold also stipulated perfect form as a rule. To fully isolate the biceps muscle when curling, Arnold would advise newcomers to perform this movement with their backs against a wall. When doing strict curls he believed that the arms, and only the arms, were to do the work. Any other muscular involvement would dilute the isolating effect the exercise aimed to achieve. "You also need to find the right groove, and do any curl movement through the longest range of motion," says Arnold 1. "When you do a curl you must bring your hand directly up to your shoulder. If you change that line an inch to the inside or the outside, you are taking the stress off the biceps and you won't get the same results 1." And the same thing applies to triceps and forearm training. Engage each rep through its full range of motion in a controlled fashion for optimal results. Still on the subject of curling (the secret to Arnold's phenomenal biceps development) Arnold believes that handgrip is all-important. "Another mistake I see all the time is starting off a curl movent with a wrist curl - bending the wrist back, then curling it up just before engaging the biceps," says Arnold 1. "All this does is take stress away from the bicep by using forearm strength rather than biceps strength, and the result will be huge forearms and mediocre biceps 1."  Cheating: A seeming contradiction to the previous principal stipulating perfect technique, cheating is nevertheless an effective way to fully tax the muscles and is especially efficacious when applied to arm training. In fact Arnold was one of the first advocates for cheating and his mentor, Joe Weider, standardized it as one of his Weider training principals. Arnold's specific brand of cheating was controlled and this "controlled cheating" term is far from oxymoronic. Says Arnold: "Cheating is used to make the exercise harder, not easier 1." For barbell curls (featured in the programs outlined in this article) cheating is applied in the following manner, as explained by Arnold: "Say you are doing a heavy barbell curl. You curl the weight up five or six times, and then find you are too tired to continue to do strict reps. At this point you begin to use you shoulders and back to help you in the lift slightly so that you can do another four or five reps. But you cheat just enough so that you can continue the set, and your biceps continue to work as hard as they can. By cheating you have forced the biceps to do more work than they could have done without help from the other muscles, so you have to put more stress on them, not less 1." The cheating method can also be applied to dumbbell curls and other curling variations.  Use Supersets: Always a big believer in maximizing his time in the most effective way possible, Arnold often employed supersets in his bodybuilding training 1. He was especially noted for using this method to build his superior arms. In fact, the second of two arm workouts featured in this article (Arnold's advanced arm workout) is comprised primarily of supersets to maximally stimulate the biceps and triceps. Supersets (for the purposes of this article and in keeping with Arnold's specific training methods, agonist/antagonist, or opposite muscle grouping sets (biceps/triceps)) work to shock the muscles by compounding the stress the entire muscle grouping receives therefore forcing as much blood as is humanly possible into target area for superior growth. Priority Train: If you have a body part that is especially lagging, Arnold advises priority training. This principal, when applied to arm training, is most often used by those with severely underdeveloped forearms, which are often a result of a genetic weakness more than anything else. Related Lagging Body Part Articles: Target Different Muscles! - By Shannon Clark Daily Specialization Training. - By Nick Nilsson Training Weaknesses. - By Curtis Dennis Jr. Other Lagging Body Part Articles... To prioritize weak forearms, Arnold suggests training them "by themselves when you are rested and strong" 1. This can be done either before training any other arm muscle or on a separate day on their own. Alternatively, Arnold suggests, training lagging forearms "on leg days when your arms are rested" 1. Address Weak Points: Arnold stresses that even though you may do everything to plan and execute his suggestions perfectly, there may still be weak points that need specific attention, and should be trained accordingly. For biceps, triceps and forearms Arnold recommends targeting weak points in several ways. 1. Focus: First, using dumbbells one arm at a time instead of barbells (which, for the uninitiated, employ two arms) will allow a greater degree of focus to be applied on each side of the body, therefore helping to bring out the best in each individual set of muscles. Says Arnold: "Doing an entire set with just one arm at a time allows for maximum concentration and intensity, and ensures that each arm works to its maximum 1." It is not hard to see that if each arm is worked individually, greater stress will reach the muscle that requires additional work. Indeed, with multilateral movements such as barbell curls and two-handed triceps press-downs, the stronger area will always predominate, which will exacerbate an existing imbalance and create further distortion of one's symmetry. One-arm movements will negate this. 2. Working Harder: Secondly, training the weak point first (as in prioritizing a particular muscle) will allow this muscle to work harder as it will be fresher and more receptive to working all-out. 3. Technique: Thirdly, Arnold once again recommends perfect technique, this time for those aiming to address weak muscle groups. Using correct form is even harder for a weak muscle group, as it will not often have sufficient strength to allow the weight to follow the correct movement arch. Therefore special emphasis must be placed on technique when training weak groupings.

Build Those Six pack abs you always wanted

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The secret behind those sexy six pack abs is quite simple

1. Lose Body Fat
2. Strengthen the core muscles

How ever putting it to work(the above two principles is quiet hard if not impossible )



Lose body fat

• Do your cardio vascular workouts regularly(jogging,cycling,etc)
• Frequent but smaller meals keep your metabolism high and helps in losing unwanted fat
• Lift weights and build muscle.The more muscle you have the easier will it be for you to lose weight
• Drink plenty of water .However Drinking too much water (several liters, especially while sweating) can dangerously dilute certain salts and minerals. If you are exercising heavily and sweating a lot, you will need to replace your salts as well as fluids. Supplement your water drinking with a sports drink or potassium rich fruits such as bananas and apples

• Switch to Complex Carbs (oats,etc)as opposed to simple ones(white bread,rice,wheat ,etc) 

 Strengthen the core muscles

• Do Abdominal crunches
• Do sit ups
• Perform compound movements such as dead lifts and squat
• Do leg lifts

For more details Please visit

http://www.wikihow.com/Get-Six-Pack-Abs
http://www.mensworkoutguide.com/home.html
http://www.iwantsixpackabs.com/bodyweight/core_exercises.html
http://www.sixpackfactory.com
http://www.bodybuilding.com/fun/dimaggio1.htm

Protien Shakes Demystified

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Contents of Bodybuilding Shakes

A good muscle building shakes should contain necessary ingredients such as:

Protein
There are some common types of protein commonly used in making shakes for bodybuilders; they are whey protein, soy protein, casein protein, and whey protein isolate. Among these four types of proteins, the whey protein is the most common among them, which most bodybuilders often use as supplements. Unlike any other protein supplements with few extra grams of carbohydrate like whey protein isolate, the whey protein contains higher amount. The reason why casein protein is not used as often as the others are because it’s digesting process is slow. And the only time it is usually taken is when you are getting ready to go to bed. At that point in time, the protein should be able to digest before morning. Casein protein is important to your shakes because it helps prevent your muscles from getting to a muscle-burning stage which is also known as the catabolic stage. The last but not the least among them is soy protein. Soy protein is gotten from soy beans and has far more carbohydrate than all the other three put together.

Carbohydrate

Adding carbohydrate to a bodybuilding shakes is dependent on some factors such as losing weight or gaining more muscle. When a muscle builder is trying to lose weight, he or she is unlikely to add more carbs to the shakes than it already contains. But when trying to add extra weight or bulk up, it is advisable to add carbohydrate rich food sources such as oatmeal. By adding more carbohydrate to the shakes, you are in other words increasing the amount of calories it contains. And more calories mean more weight.

Fats

Adding fat to a bodybuilding shakes is highly dependent on the bodybuilders goal. It is important that adding fat to your shakes is carefully done because not all fats are healthy enough for a bodybuilder. There are certain fats that can be added to your shakes to get a good result. These fats can be gotten from, flaxseed, almonds, avocado, coconut oil, olive oil and some others.

How to Make Protein Shakes at Home

Making protein shakes is not a difficult for anyone who desires to incorporate shakes into his or her bodybuilding diet. Usually, all shakes that I know of are made from a combination of fruits and whey protein, but nowadays, more researches have been made and new combinations are now available. People now add other things such as banana to their shakes and some other ingredients to their protein shakes. Protein shakes are used as supplements for protein which can be gotten from your normal diet. The word “supplement” means “addition.” This means that protein shakes should not be used as replacements, they should only be used for supplements and nothing more.
Let’s cut to the chase. Here are some of the tips on how protein shakes can be made from home.

Guidelines

1. Pour at least 1% of any choice of milk to a blender (whether whole milk or skim milk), add whey protein to it (just one scoop). Ensure that your blender is off while you add up all your ingredients.
2. Blend your mixture at a medium speed with lid tightly closed for about 15 seconds and then take off the lid when you are done.
3. At this point, you can add more stuff to your 15 minutes blended whey protein and milk. You can add banana now. Peel your banana and cut to sizable pieces and add to the blende. You can also add your strawberries. But make sure that they are properly washed. Cut them into smaller sizes to make blending easy and blend all of them together.
4. This time, your blending speed should be at the max level to enable easy blending. But start slowly and gradually increase it to the max to avoid spilling. Blend for at least 45 seconds after which your shakes are as good as ready.
5. Your shake is ready and you may consume immediately or store in the fridge until you are ready to consume.

Disadvantages of shakes

Protein shakes are in no doubt good supplements for the bodybuilders who don’t get to consume the necessary amount of protein they need for their workout routine. So taking supplements seems to be the next option. But for almost every good thing, there is always a disadvantage.
1. Protein shakes causes osteoporosis: indulging in a diet with excess protein for a long time has the potential of causing osteoporosis because in the process of taking too much of protein, calcium dwindles.
2. It causes Constipation: if your diet is a high protein based one and you consume enough vegetables and fruits to balance it up, you are likely to experience constipation.
3. Bloating: if you are allergic to products that contain soy or milk, then experiencing bloating or even gas is certain.
4. Causes Dehydration: a high protein based diet has the potential of making one dehydrated, which is risky and can also result to kidney stones.

Bodybuilding shakes are generally good for bodybuilders who do not get all the required nutrients from their diet. But if you are not careful with your choices of supplements, you mind end up sabotaging the achievement of your goals which I guess is building muscle mass.

General Bodybuilding Diet Plan for Men

This is a general diet plan but if you want a more personalized one ,feel free to contact me at askigoswami@gmail.com

Going to the gym every morning to sweat it out, by lifting weights is not enough at all when building a formidable body size, as it takes determination to build your body successfully. Along with exercise, it is also essential to follow a proper diet. So, if you are a man and are searching for bodybuilding diet plan for men, then take a look at the following guidelines and plan then follow them regularly.

The bodybuilding diet plan for men consists of healthy foods and in right amounts. Presented below are guidelines and list of foods to be consumed when building body for men. Read on…

Bodybuilding guidelines for Men

the goal of a bodybuilding diet is to gain all the essential nutrients like proteins, vitamins, etc.; also, eat sufficient amounts of calories to gain energy. Therefore, a well balanced diet plan which is rich in all nutrients will be of immense help, not only to build muscles, but also for the overall health of the body. The consumption of only protein rich foods is not being adequate. Our body needs ample quantity of other nutrients like vitamins, carbohydrates and fats in their right proportion. Carbohydrate should form an ample part of our bodybuilding diet plan, as they are essential for maintaining the energy levels of the body, also for other vital processes of the body.
Below are the foods to include in the body building diet plan for men.


Foods to Include In the Body Building Diet Plan for Men

 Whey Protein

Whey proteins contains essential amino acids. The body produces the amino acids in minute quantity, which is not sufficient enough for you to gain the required muscle mass.  Therefore, whey protein when consumed produces all the essential amino acid the body needs for you to gain muscle mass.  As your body cannot produce all the amino acids required to build muscle mass, taking whey protein in sufficient amounts will help. Whey protein enhances the level of glutathione  an antioxidant found in cells. Therefore, it is essential. Hence, whey protein should form an integral part of the bodybuilding diet plan for men. After a prolonged workout, bodybuilders may face minor health problems or fatigue. So taking whey protein which strengthens the immune system of the body is extremely beneficial. Therefore, your diet should consist of all high protein foods like lean poultry, eggs, lentils, lean e t c.
Carbohydrates

The diet of bodybuilders should be rich carbohydrates.  Carbohydrates is necessary for gaining energy. Sources of carbohydrates, you should look for unrefined carbohydrates like whole grain products, brown rice, etc.
Fats

You should have small amounts of fats as they are essential for gaining energy, lubrication of joints and for production of hormones. However, fats should be obtained from healthy sources like mono unsaturated and polyunsaturated sources.  Make sure you stay clear of fatty that contribute in weight gain like sweet salty greasy fried, greasy foods (chunk foods)
Always consume smaller snack in between your meals to avoid consuming more calories throughout the day. This will help burn ample amount of fats also burn increases metabolism. Your ideal consumption of food should be like the following:

• 7:00 am. – Breakfast
• 10:00 am – Light snack
• 12:00 pm – Lunch
• 4:00 pm – Snack
• 6:00 pm – Light snack
• 9:00 pm – Dinner

You should also avoid having alcohol, rather have herbal tea, green tea, coconut water. It is also essential to drink 7-8 glasses of water daily.
Have protein supplements to help you gain sufficient amounts of proteins. Supplements should only be taken as prescribed to avoid side effects.

Bodybuilding Diet Plan for Men

when you must have read these guidelines, you may be wondering, what the healthy foods to consume when following the body building routine?  The following are some healthy food options that will be useful for your body building diet plan.

Breakfast

• Dry oats mixed with water
• Scrambled egg (white)
• Non-instant oatmeal
• Fruit juice
• Omelet, boiled / poached eggs
• Fruit smoothies
• Chicken and eggs sandwich
• Cream of rice, grits, or oatmeal

Lunch

• Brown rice
• Beans or vegetables
• Chicken sandwich / salads
• Boiled fish
• Tuna sandwich
• Beef Burrito with Cheese
• Chicken / vegetable pasta

Snacks

• Oatmeal
• Protein shakes
• Beef jerky
• Boiled egg
• Protein bars
• Yogurt with fruit
• Cut fruit / fruit juices / fruit salad

Dinner

• Whole meal pasta
• Vegetable salad / soup
• Fish
• Brown rice
• Chicken sandwich
• Baked fish and rice

You can plan your meals based on the above mentioned food options. The daily protein requirement for bodybuilders is unusually high. Therefore, you may need to have 6-7 scrambled egg whites with coffee or fruit juice for breakfast. Similarly, supplements should be taken so as to improve the intake of nutrients and should not be substituted for a healthy diet.

Nutrition Tips to Optimize Muscle Growth

Muscle building nutrition is not rocket science; it just requires some basic knowledge, discipline and consistency. You need to eat a good healthy diet every day to get the results you desire. Nutrition is often overlooked by some weight trainers, but the fact is, if you don't have a good muscle building diet you are really limiting the results you get from your training. So Muscle&Strength have put together the 10 commandments of muscle building nutrition. These are 10 rules you should follow when trying to build muscle and gain weight.

RULE #1: Eat at least 6 quality small meals per day. Eating more meals per day increases the body's metabolism, gives you a constant flow of energy and reduces the likelihood of your body storing your food as fat. You need to shift away from the "3 meals a day" mentality - those days are over. You should only feed your body with what it requires, not how much can fit in your stomach.

RULE #2: Eat protein and complex carbohydrates in every meal. You don't have to eat alot, but try to get about 30 grams or protein and some quality carbs in each meal. Carbs are easy as they are found in bread, rice, potatoes etc. Stick to whole grains, oats, brown rice and wholemeal bread for good carbs. Good sources of protein are chicken, egg whites, tuna, red meat and fish.

RULE #3: Use supplements. Bodybuilding supplements are a great way to get nutrients to the body fast. At a minimum I suggest you use whey protein supplements. Depending on your goals and level of training, creatine and glutamine should also be considered. Best times to consume supplements are first thing in the morning, before/after training and before bed.

RULE #4: Avoid simple carbohydrates. Simple carbohydrates are the "sugary" carbohydrates found in sugar, soft drinks and honey. Simple carbohydrates give you an instant pick-me-up but they will drop you right back where you came from after a few minutes. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue and fat storage. Stay away!

RULE #5: Stay away from fats and excessive salts. Some fat is essential for a healthy diet. Good fat is found in olive oil, peanut butter and fish. Bad fat is vegetable oil, animal fats and butter. This pretty much rules out all junk food and fizzy drinks.

RULE #6: Fuel up before your workout. Eat a small meal that contains a good portion or complex carbohydrates and protein about 30-60 minutes before your workout. The complex carbohydrates will give you the sustained energy to train long and hard. And the protein will assist your muscles during your workout as you break them down.

RULE #7: The after workout meal/shake is the most important nutrition boost your body needs. Directly after a workout your muscles are broken down and crying out for nutrients. A good dose of protein is a must (40-50 grams) and carbohydrates also play an important role because they are needed for an insulin spike which will release growth hormone. A supplement shake is the best method to deliver these nutrients to your body followed by a good post workout meal within 60 minutes of training.

RULE #8: Drink water, and lots of it! The most important nutrient in your body is water. The quality of your tissues, their performance and their resistance to injury is dependent on the amount of the water you drink. Sip water constantly throughout the day and make sure you get more than enough water during your workout.

RULE #9: Avoid snacking by planning your diet. Let's face it, most snack foods you're going to be tempted with are going to be unhealthy and full of sugar, salt and other unnatural ingredients. If you plan each meal for the day during the previous day you will find that you will not feel like snacking as you will always feel satisfied.

RULE #10: At the end of the day, if you want to gain weight and pack on muscle you need to eat more calories than your burn throughout the day. If you don't eat enough calories you will not grow any muscle. Never stay hungry. As soon as you begin to feel hungry eat a good meal of carbs and protein. Also get a good serve of carbs and protein before bed, you body will need it for repairing muscle tissue while your sleep.

Muscle Anatomy

Most People think of  muscles in the human body  as simple structures.In fact a muscle is the most complex organ in the human body and anyone who is interested or is already involved in this beautiful sport of bodybuilding should have a general understanding of the muscle anatomy.

So the question you might ask now is how  it might help in building those huge cannons!! ?

1. It can help us manipulate muscle growth
2. It can lead to more efficient workouts involving lesser time.
3. It can help us understand about muscle contraction as well as what fuels contraction.
4. It can keep us out from injuries.

etc .........

 For more details on muscle anatomy please visit

http://www.abcbodybuilding.com/theanatomyofamuscle.pdf

http://www.bodybuilding.com/fun/anatomy.htm

http://www.strictlybodybuilding.net/body-building-muscles-anatomy-of-the-muscles/

http://en.wikipedia.org/wiki/Muscle

http://www.sport-fitness-advisor.com/muscle-anatomy.html