Ryan Powell - Essential Bodybuilding Cookbook: 150 Healthy, Simple & Delicious Bodybuilding Recipes To Meet Your Every Need (The Healthy Bodybuilding Cookbook Series)

Copyright 2016 by Carrillo Press All rights Reserved. No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews. Limit of Liability / Disclaimer: No part of this publication may be reproduced or transmitted in any form or by any means, mechanical or electronic, including photocopying or recording, or by any information storage and retrieval system, or transmitted by email without permission in writing from the publisher. While all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assumes any responsibility for errors, omissions or contrary interpretations of the subject matter herein. The information in the book is for educational purposes only.

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INTRODUCTION Thank you for buying The Essential Bodybuilding Cookbook. So, your bodybuilding and training is very important to you and you want to eat well. It may be that you are just starting out, or youre a pro, but either way youre looking for a variety of meals to help you gain muscle and shift fat. Youve come to the right place! This cookbook contains 150 recipes dedicated to the body builder; choose from breakfasts, meat, poultry, seafood, vegetarian, sides, salads, snacks, soups and even healthy protein shakes and desserts.

Each of the recipes has been created using healthy, fresh and easy to come by ingredients. More importantly, theyre all delicious and theres no way youre going to get bored. Not only that, but these meals need not only be enjoyed by you alone - they can be prepared for a loved one or even the whole family. As well as the recipes, I have also provided chapters on the best food and nutrition as well as specific formulae for calculating your daily intake of food, specific to you and your training needs. So whether youre looking to bulk up or shred down - weve got it covered. Use the food and kitchen lists to stock up your kitchen and the sample meal plans as an idea of how you could space your meals over the day.

Ive also included information about all the macronutrients - protein, fats and carbohydrates and given examples of the good foods that fall under each category. With your motivation, all this information, and one of the biggest collections of body building recipes out there, Im sure that you are going to succeed in your training goals! 100% Training + 100% Nutrition + 100% Rest = 100% RESULTS Enjoy! Ryan

C1: DIET AND NUTRITION When we start on our bodybuilding journey, we must remember that it doesnt matter how strict you are with your training regime, how many reps you can do, or how heavy you can lift - if you are not eating a healthy, balanced diet with the right amount of protein, fats and carbohydrates, then all of your hard work at the gym will be in vain. Unfortunately, most people sign up for a gym membership and go ahead and pump away, without understanding the need for proper nutrition. More often than not, they spend a lot of time, energy, and money before winding up with zero results and blaming it on external factors such as genetics, poor equipment, and even poor personal trainers! A common misconception about bodybuilding is that all fuel is good fuel. People may think that its all about the calorie intake - theyve got to eat as much as possible to bulk up and turn it into muscle -but it isnt quite as easy as that. Energy is used for everything we do in life walking, working, running, talking, and yes, bodybuilding.

But you also need energy for things that we sometimes take for granted. When you sleep, you still breath, your blood still pumps as your heart works, and you still expend energy. To expend energy, human beings need fuel. Think of an automobile needing gasoline to run. Without gasoline, it wont start, much less drive anywhere. Your body works in the same way, but unlike cars that dont use up energy when theyre in the garage overnight, your body uses up tons of energy while youre sleeping! If you want to get the ultimate body, the fuel that you put into it needs to be just right.

This is why nutrition is so important. As previously mentioned, sometimes people can actually wind up sabotaging their own training plans exactly because they dont know what to eat. Moreover, the things they do eat, instead of helping them build muscle mass, cause them to lose muscle, weight and energy. There goes the bodybuilding goals! Keep reading to learn more about the diet and what is important to consider. CALORIES Each calorie is a unit of energy. It is important to know how many calories you should be eating, taking into consideration your gender, exercise regime and body building goals.

Frayns text on metabolic regulation lists the following formula: Energy intake (food) = Energy expended (heat + work) + Energy stored Look at it this way: its the beginning of your training day, and you eat a balanced breakfast, which means that youll be eating a specific number of calories. When these calories enter your body, the following things can happen to them: Some will be stored as fat (meaning energy you can use in the future), Some will be transferred into your bodys cells to be converted into the energy that you need to get through your workouts, Some will be immediately converted into heat. The challenge is to make sure that you know how many calories youll need to eat, and where youll be getting those calories from: some must be used immediately so you can jump right into your workout; some must be stored for use over the rest of the day; and some must be used so that your body itself can keep going. The level of your energy balance is the balance between the calories you consume and those that you burn through physical activity. What you eat is INCOMING ENERGY, and what you burn up through physical activity is OUTGOING ENERGY. Energy Balance = Energy Intake - Energy Expenditure So If ENERGY IN (calories eaten) and ENERGY OUT (calories burned) are the same over time = your weight stays the same.

If ENERGY IN (calories eaten) are less than ENERGY OUT (calories burned) over time = you will lose weight. This is also called NEGATIVE ENERGY BALANCE. If ENERGY IN (calories eaten) are more than ENERGY OUT (calories burned) over time = your weight will increase. This is also called POSITIVE ENERGY BALANCE. To further help you understand what your food is made up of and what you need to be consuming you need to know about macronutrients (the nutrients we need for cell growth, cell repair, energy usage and to maintain bodily functions). There are three basic sources of fuel that provide energy: PROTEIN Protein molecules are the building blocks for muscle; the object of our bodybuilding efforts.