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   muscle building diets aren't just for men or women who are underweight. Now more than ever,  the bandwagon of building lean muscle to accelerate weight loss, improve body composition, and achieve the figures they desire.   Knowing more about muscle building diets and the best protein shakes for weight loss are the keys to getting the tight, toned body you deserve. I’ve personally never been on of fad or trend diets as the body needs protein, carbs and fats to build muscle, burn fat, and function properly. What we need to be concerned with are the amounts. It’s important to understand that no one formula is going to work the same for everyone as we all have different genetics and metabolisms. However, a good rule to follow is eating anywhere from 1 to 1.5 grams of protein per pound of body weight each day. So if you weight 200 lbs, you want to take in anywhere from 200 to 300 grams of protein each day. You can find this same information in just about any fitnes...

People who are training for gaining size and strength can sometimes overlook the importance of the right diet in their transformation. Eating the right food can put you on the fast-track to muscle gain.   Contrary to the popular belief, you don’t have to rely on supplements for your transformations. You can achieve your dream physique by eating real food. In this article, we’ll take you over the nine food items you should have on your grocery list. ↚ Red Meat   Red meat is a great source of protein.  It promotes muscle growth, thanks to its levels of zinc, iron and vitamins. Choose lean cuts though to avoid saturated fats. Chicken/Turkey Breast   Chicken and Turkey breast is probably the most consumed muscle buildings food due to their high protein yet low fat content. Fish   Most sources of fish are full of protein .Fishes rich in Omega-3 such as salmon and trout are excellent for muscle building and should be a part of your regular diet. Eggs Eggs   (th...

If Egg is Your go-to Protein Source, You Need to Know this! Ah, the humble egg. Eat it by itself for breakfast, or whip it into a meringue masterpiece. And at 6 grams of protein per egg, it’s a great ingredient to keep in your vegetarian repertoire! But how much do you really know about eggs? Like, what do the colors mean? And what is free-range, actually? We’re breaking down everything you need to know about eggs before we dive into the egg-cellent recipes this week!  Eggs have been recognized as one of the best bodybuilding foods. Rich in protein, low in everything else, if you skip the yolks, and healthy when cooked in a variety of delicious recipes. However, what does supplementing with eggs look like?     AA Eggs: Have a small air pocket with a white that stands well around the yolk     A Eggs: May have a larger air pocket and a thinner egg white     B Eggs: The air pocket may be large with possible staining on the shell  What ...

  Do you want to build muscle but think quality food to reach this goal is unaffordable? Many of us feel this way and unfortunately, have based this conclusion on inaccurate nutrition information. The problem is many of us believe expensive protein powders and supplements are necessary for lean mass gains. Nutritious foods are not only affordable but will enable you to achieve lean mass gains. Nothing fancy or expensive is required, just eating right for your fitness goals. If you want to learn how to put on muscle mass as fast as possible without constantly feeling tired, consider this: take one to two grams of protein for every pound of their bodyweight! If you weigh 200 pounds, you would need anywhere from 200 to 400 grams of protein per day if you want to see good results! The following budget-friendly tips will guide you on how to eat for the muscle you’re building while staying on track financially:  1. Whole Eggs Protein Amount: 7 grams/egg Don't throw the yolk ou...

Do you struggle with knowing what to eat and when? Or, do you just need a bit of guidance on what will not stop you're gains before sleep? Then look no further as here we have an article that answers just that! If you want to build muscle mass, getting enough protein and calories is as important as training hard enough to trigger muscle growth. It’s essential our muscles are provided with enough protein before going to sleep.  1. Canned Tuna With Olive Oil If you’re tired of preparing something to eat before going to sleep, choose canned tuna with a bit of olive oil. Olive oil is beneficial to consume together with tuna because it gives additional healthy fats that are necessary to stay healthy, while canned tuna provides lots of protein before. One can of tuna (165g) and a bit of olive oil will provide you with 220 calories, 42 grams of protein, zero grams of carbs and six grams of fat. 2. Cottage Cheese and Almonds Another great meal before going to bed which helps to stop junk...

Most roads lead to high quality protein. An immunity builder, creator of muscle, stress reducer, weight loss tool, we could go on. In fact, we will. Protein foods strengthen bones, cartilage and skin, improve mood, and regulate hormones and other body chemicals. Some impressive health benefits there, you'll agree. Unfortunately, many Brits fail to see just how beneficial high protein foods are. All too often the combination work stress and an afternoon energy dip leads to us faceplanting various sugar and salt bombs that do little more than sabotage your weight loss goals. How many times have you got home, exhausted, and either dialled in your local takeaway or grabbed whatever you could find from the fridge? Probably more than you can count. You're only human. But what if we told you it doesn’t have to be this way? That you could sail through the 3pm slump without sending your blood sugar levels through the roof? That, with a little know how, you could prepare and cook healthy...

The saying "breakfast is the most important meal of the day" may not be entirely true, but breakfast is certainly important when it comes to building muscle. A large breakfast packed with protein and complex carbs is a key feature in any muscle-building plan, according to trainer Greg Merrit and sports scientist Jim Stoppani. Tailor your breakfast for super gains in size and strength.  Hard Boiled Eggs and Ezekiel Bread Eggs offer a great amount of high-quality protein, vitamins such as A, E, K and B, riboflavin, folic acid, minerals like calcium, zinc and iron… the list goes on! The muscle-building power of eggs is unmatched, as the yellow orbs contain all essential amino acids needed for optimal muscle recovery and muscle growth. And it’s also convenient as it gets! The most easily-portable variant is the boiled egg, of course, so we suggest you to prepare a power combo of 3 large eggs (with yolks!) and two slices of Ezekiel bread with your favorite low-calorie jelly...

  If you’ve been feeling a bit too tired lately and have no desire for sex whatsoever, it’s very likely that your libido has taken a hit and needs to be boosted. In this article, we have compiled a list of foods you can add to your diet which will give a powerful boost to your libido and make you feel like a teenager again. Well, not exactly like a teenager, but you get our point! So, here are the 8 foods that will increase your sex drive and additional 8 that will reduce it: Black raspberries Black raspberries as well as the seeds in them will change your mindset and will instantly get you in the mood, which is why you should eat at least a handful every day in order to make you more creative underneath the sheets. They are rich in phytochemicals which increase both your libido and overall sexual endurance. Eat at least 10 per day or take a tablespoon of raspberry seeds a couple of hours before having sex. Broccoli You can eat them in any form, either raw, cooked or sautéed....

You’re a regular at the gym. Every chance you get, you’re lifting weights and working on your body. But even as you get stronger, you’re not seeing the muscle mass you want. Bulking up by building muscle mass requires a dedicated strategy. This guide is about that. I’m going to share simple nutrition habits that I follow to be strong in the gym, and maintain a muscular and lean physique – without spending hours in the kitchen, or stressing over what I eat. Eat Protein with Each Meal Protein is crucial for getting results when lifting weights. Without enough protein you don’t get proper recovery, and will not get proper progress. Protein also helps with fat loss – it keeps you full longer, and has a higher thermic effect (more of your meal is burned for digestion if it’s higher protein). Luckily you don’t need that much protein. You only need 0.82g of protein per lb of body-weight (1.8g/kg) for muscle recovery and to build extra muscle mass. That means about 145g of protein if you’re 8...

The following meal plans are based on calorie levels and food group recommendations published by the USDA.Note that the meal plans listed below are written for men who are at a healthy weight and participate in physical activity for 30 - 60 minutes. If you are physically active for less than 30 minutes per day, a lower calorie meal plan may be needed to maintain your current weight. If you participate in more than 60 minutes of physical activity per day, you may need to follow a higher calorie meal plan to maintain your current weight.  Maximum Fat Burning / Lean Sparing Diets   Sample Maximum Fat Burning/Lean Sparing Diet-Male Meal #1 5 oz. lean beef or Turkey 6 egg whites, 2 yolks (if you prefer not to bother with the eggs you may substitute 1 scoop MRP and 1 whole egg blended in 6 to 8 oz water) 1/2 grapefruit Meal #2 2 scoops MRP, 12 to 18 oz. water (optional you may add 3 to 4 strawberries. I like the frozen ones that you get in a bag)  Meal #3 8 ounces chick...

Confused about what to eat before hitting the gym? Experts tell Lisa Antao the ideal foods We live in an age where people take working out at the gym very seriously but in numerous cases, they head to their gym on an empty stomach either because they have succumbed to the notion that one shouldn’t eat before a workout or simply because they don’t know what to eat. But this doesn’t mean that you chow down heartily before your workout either. The key is to follow a middle path i.e. eating right at the right time. Fitness expert Namrata Purohit explains, “Exercising with a full stomach is not ideal therefore eating at the right time is important. Even an empty stomach can distract a person during workout. The major source of fuel for the body is carbohydrate therefore it is ideal to have something rich in carbohydrates. Therefore, one must have easily digestible carbohydrates that can help prevent the hunger during exercise and give you energy.” Here’s a list of foods that are considered...

Workouts at CrossFit gyms are strenuous and fast-paced. They change daily and involve gymnastics, weightlifting and cardiovascular exercises, such as running and rowing, among other activities. To do your best, you have to be properly fueled. In fact, nutrition is viewed as the foundation of CrossFit training and critical to performance. The CrossFit diet is moderately low in carbs and emphasizes consuming macronutrients from whole plant foods, lean proteins and healthy fats. Here is a closer look at the CrossFit diet, including what to eat and what to avoid. What to Have Before Cross Training 1. Low-GI carbohydrates You need plenty of carbohydrates before any type of workout — especially if it’s as strenuous and physically demanding as cross training — as they can be most efficiently metabolised by the body during exercise to provide energy. In fact, a recent expert panel report published in Nutrition Today concluded that carbohydrates were “indispensable” to an athlete’s diet.1 Glyc...

Ready to build some serious muscle? You’d better be ready to eat like it. All the squats and bench presses in the universe won’t get you very far unless you’re consuming muscle-building material—and that means lean, rich, complete protein. Prioritize these 16 protein-rich foods, and you’ll make sure your body has everything it needs to capitalize on all your hard work in the gym. #1. Whole Wheat Bread Is bread helpful? Yes, they are. Whole wheat bread is packed with nutrients and vitamins. They also have quite high-calorie content which will help you in gaining mass. Most of all you have many options in bread. Consider the one that has the highest nutrient content. #2. Butter Butter is mostly known for its high-calorie content. It is a great choice if you wish to bulk up. It helps in elevating testosterone level. Peanut butter contains a large amount of protein. If you are working out on a regular basis you will not get obese even though you consume large chunks of these muscle buildi...

If you are considering on taking a bodybuilding diet, here are a few things you have to accomplish before you try to gain body mass: You have to eat quality protein ou will gain fat and muscle at the same time. Healthy first and tasty second. The three rules are the general guide of a person who is into bodybuilding. When one is planning on changing his lifestyle into something healthier, it means he has to drop most of the junk and exchange it with healthy foods. For example, try to eat a gram of protein for every pound of your body weight. This can be found in chicken, fish, protein powder and lean red meats. It may be irritating but you must be used to the fact that in bodybuilding, muscle and fat are gained simultaneously. In order for you to add more muscle, you have to eat more. The unfortunate thing about this is that eating more equals more calories. What are the chances you will be eating the right amount of food you need to begin with. Chances are you will be eating less of w...

When your goal is to build a worthy physique it must be done correctly or the final results will be underwhelming. Average people do average things and the average person does the same old dance when they are trying to lose fat.  They eat dramatically less and exercise dramatically more. Sounds good on the surface right?The problem with this tremendously flawed game plan is that you essentially end up sacrificing your total physique just to see the scale move down. I have seen many a bodybuilder drop down for a contest only to sacrifice precious muscle and size.  When they show up on stage they look depleted and flat. While there is nothing wrong with losing excess weight to get cut up, it all comes down to how you do it. Consuming a low-calorie diet and exercising excessively leads to a smaller, weaker, and less muscular version of yourself. Yes, you will have lost weight but now you look like Francisco Flaccid and it just doesn’t have to be that way. With everything in lif...