Henrik Mulford - The Bodybuilding Bible for Men: The ultimate guidebook to building mens muscles in a short time. A book that explains effective training exercises and proper bodybuilding nutrients plan for males

The Bodybuilding Bible for Men

The ultimate guidebook to building mens muscles in a short time. A book that explains effective training exercises and proper bodybuilding nutrients plan for males

Henrik Mulford

In todays world, more and more men are taking up the hobby of bodybuilding. Could it be for health or competitive reasons, could it be to impress that hot chick in your neighborhood, or do you just want to look fabulous when you dress to an event?

Whatever your reasons are, its a step in the right direction!

Looking good as they say, is good business. The better your body is shaped, the better you will feel about yourself, and the more confident you will be.

We understand this, and thats the reason we have put this guide together, specially for you. It will give you very informative body-building tips, both in the region of physical work-outs, and proper dieting.

The first step to looking and feeling good is eating right. If you plan to build-up your body the right way, then you have to eat right too!

So, what should bodybuilders eat, and in what quantities?

For those who dont know, bodybuilding training and dieting are split into two parts. These are:

• The bulking phase
• The cutting phase

Bulking is the first phase of bodybuilding. Here, the bodybuilder aims to build up muscles, and he does this by going on certain diets and engaging in specific muscle-building exercises.

The bulking phase could take years to complete. Within this period, the bodybuilder eats foods that are high in calories and protein, and they also engage in very intense work-outs.

The second phase of bodybuilding is called cutting. This phase is when the bodybuilder tries to lose as much fat as possible while maintaining the muscles that have been built-up over time.

During this stage, the bodybuilders diet has to change, and the work-out routines have to be adjusted.

The amount of calories consumed in the cutting phase is significantly less than the amount consumed in the bulking phase.

It takes about 15 to 20 weeks for the cutting phase to be completed, provided the bodybuilder follows the outline diligently.

As I mentioned earlier, you will need to eat foods that are high in calories during the bulking phase, but what amount exactly do you need?

Individuals are of different sizes, so its tough to put a finger on a specific number. However, you can weigh yourself 2 to 3 times weekly to be sure of what you weigh.

If your weight remains the same after several checks, it means the number of calories you are consuming is at maintenance level.

Remember, the purpose of bulking is to build muscles, not to lose or maintain it.

Therefore, I advise (as many other experts would), that you increase your calorie intake by 15%. This means if at maintenance level, you consume 4,000 calories daily, then you should up it by 15%, which will amount to 4,600 calories per day.

How are you going to measure your calories? You may ask. Well, there are several calorie-tracking apps you could use to be certain of the number of calories you consume.

The cutting phase is where youre trying to burn all the unwanted fat while retaining the muscles you developed during the bulking phase.

What this means is a reduction in the number of calories being consumed. The same amount of 15% is appropriate.

So, if your maintenance level of calories consumed is 4,000 per day, a 15% reduction would amount to 3,400 calories per day.

As your body-weight changes, during both the bulking phase and cutting phase, you will need to make monthly adjustments to your calorie intake.

As you gain weight during the bulking phase, you should increase your calorie intake by 0.5 to 1% every month. Also, as you lose weight during the cutting phase, you should reduce your calorie intake by 0.5 to 1% every month.

This will ensure you dont lose or gain too much weight in either of these phases.

Now that youve determined the number of calories you will need during your quest for a great body, its time to figure out the macronutrient ratio you will need.

The term macronutrient ratio sounds more complicated than it actually is. It simply means the ration between protein, carbohydrates, and fat consumption.

Your macronutrient ratio, unlike your calorie intake during the bulking and cutting stages, does not change. It remains constant all-through your bodybuilding process.

In carbohydrates and protein, you can find 4 calories per gram. As for fats, you can find 9 calories per gram.

Below is the recommended macronutrient ratio:

• 35% of your calories (from protein)
• 55% of your calories (from carbohydrates)
• 15% of your calories (from fats)

Keep in mind that the above percentages are just estimates, so you can consume amounts around the above figures.

So, I think its time we get into the specifics. Being an aspiring bodybuilder, or a bodybuilder in the making, what foods, in particular, should you eat, and what foods should you shun?

Keep in mind that consuming the wrong foods, or the right foods in the wrong amounts will lead you to poor results.

Heres what you need to eat.

Try some meat and fish: A combination of meat and fish will do you some good in your bodybuilding ambitions.

The kinds of meat ideal for you include steak, salmon, chicken breast, cods, and pork

Dairy is always an option: What would a bodybuilders diet be without some cheese, low-fat milk, and yogurt? I recommend!

Grains are good too: You could have some rice, cereal, oatmeal, and bread.

Lets not forget the fruits: Fruits are one of the most important parts of a bodybuilders diet. They are natural detoxifiers, and they are really refreshing.

You can try some oranges, apples, watermelons, bananas, and pears.

They will do you so much good!

Also try starchy vegetables: These are good too. You can try some great peas, beans, potatoes, corn, and green lima.

Throw in some seeds and nuts: Almonds, walnuts, sunflower seeds, and flax seeds.

Beans and legumes: Kidney beans, black beans, pinto beans, chickpeas, and lentils.

As there are foods that can help you build up your muscles in a healthy manner, there are also foods that can limit muscle growth.

We will be looking at these foods below.

Alcoholic beverages: Alcohol, if consumed excessively, can limit muscle growth. Too much alcohol can also slow the process by which you lose fat.

Its a terrible idea to drink heavily while in your bodybuilding stages.

Foods with added sugars: Such foods include cake, candy, sweets, sweetened drinks, sodas, and sports drinks. These foods may be high in calories, but they are seriously lacking in nutrients.

Deep-fried foods: These include French fries, deep-fried chicken, fried fish, and cheese curds.

These types of foods are dangerous when consumed excessively. They do not only promote inflammation, but they can also lead to heart disease.

Keep in mind that there are certain foods you need to avoid eating before starting your days training. Such foods can upset your stomach and leave you with a horrible workout experience.