Shelton - Diet & Nutrition For Bodybuilding The Ultimate Bodybuilding Diet and Nutrition Manual l
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Diet and Nutrition for Bodybuilding
The Ultimate Bodybuilding Diet and Nutrition Manual
Bodybuilding Diet & Nutrition tips, plans, foods, and more for building your best body!
By: Jon Shelton
Copyrights and Trademarks
All rights reserved. No part of this book may be reproduced or transformed in any form or by any means, graphic, electronic, or mechanical, including photocopying, recording, taping, or by any information storage retrieval system, without the written permission of the author.
This publication is Copyright 2015 NRB Publishing, an imprint of Pack & Post Plus, LLC. Nevada. All products, graphics, publications, software and services mentioned and recommended in this publication are protected by trademarks. In such instance, all trademarks & copyright belong to the respective owners. For information consult www.NRBpublishing.com
Disclaimer and Legal Notice
This product is not legal, medical, or accounting advice and should not be interpreted in that manner. You need to do your own due-diligence to determine if the content of this product is right for you. While every attempt has been made to verify the information shared in this publication, neither the author, neither publisher, nor the affiliates assume any responsibility for errors, omissions or contrary interpretation of the subject matter herein. Any perceived slights to any specific person(s) or organization(s) are purely unintentional.
We have no control over the nature, content and availability of the web sites listed in this book. The inclusion of any web site links does not necessarily imply a recommendation or endorse the views expressed within them. We take no responsibility for, and will not be liable for, the websites being temporarily unavailable or being removed from the internet.
The accuracy and completeness of information provided herein and opinions stated herein are not guaranteed or warranted to produce any particular results, and the advice and strategies, contained herein may not be suitable for every individual. Neither the author nor the publisher shall be liable for any loss incurred as a consequence of the use and application, directly or indirectly, of any information presented in this work. This publication is designed to provide information in regard to the subject matter covered.
Neither the author nor the publisher assume any responsibility for any errors or omissions, nor do they represent or warrant that the ideas, information, actions, plans, suggestions contained in this book is in all cases accurate. It is the readers responsibility to find advice before putting anything written in this book into practice. The information in this book is not intended to serve as legal, medical, or accounting advice.
Foreword
You do not necessarily need to a two-hundred pound man to become a bodybuilder you do not never need to spend five days a week in the gym ! All you need is the motivation and the desire to change your body for the better. If you want to improve your fitness and build a better body, this book is the perfect place to start.
In this book you will learn about bodybuilding at its most basic level including general information about what bodybuilding is and which bodybuilding programs are known for producing the best results. You will receive an introduction to the three core principles of bodybuilding as well as tips for bulking and cutting . Most importantly, however, you will learn about nutrition for bodybuilding including tips regarding what to eat and when.
So, if you are ready to experience the challenge of bodybuilding, keep reading!
Table of Contents
When you hear the word bodybuilder you probably picture a giant, muscle -bound man with bulging veins and artificially tanned skin . While this image may be accurate for some bodybuilders, it is a stereotype that many fitness enthusiasts do not fit into. In fact, you can be a bodybuilder without ever picking up a pair of dumbbells . The simplest definition of a bodybuilder is simply someone who wants to build a better body .
Building a better body is not something you can achieve overnight and it is generally not something that happens by accident. In order to improve your body composition and your fitness , you need to be intentional about what you eat and when you eat on top of following an exercise regimen. There is a science to bodybuilding if you really want to get serious about it, but you can still reap the benefits of bodybuilding without allowing it to completely take over your life.
In this book you will learn about bodybuilding at its most basic level. Here you will find general information about what bodybuilding is and which bodybuilding programs are known for producing the best results. You will receive an introduction to the three core principles of bodybuilding as well as tips for bulking and cutting . Most importantly, however, you will learn about nutrition for bodybuilding including tips regarding what to eat and when. To help you achieve your bodybuilding goals , you will also receive a collection of recipes to get you started. So, if you are ready to experience the challenge of bodybuilding, keep reading!
Abduction Moving a limb away from the center of the body ; such as lifting the arm.
Adduction Moving a limb toward the center of the body ; such as bringing a lifted arm down.
Aerobic Exercise A type of prolonged, moderate-intensity exercise that expends oxygen levels in the muscle at or below the level at which it is being replenished. Ex : running , swimming, walking.
Anabolic Steroid A synthetic chemical that mimics the muscle -building characteristics of testosterone leads to bigger gains in muscle.
Barbell A weight consisting of a handle with metal discs at either end.
Bench Press A chest exercise done from a seated position or lying on a bench .
Body Composition The percentage of total bodyweight composed of fat versus lean muscle tissue.
Bulking Gaining body weight by adding muscle and/or body fat .
Cardiovascular Training Type of physical training that strengthens the heart and blood vessels. Ex : running .
Circuit Training Moving quickly from one exercise to another to keep the pulse rate high.
Cutting The practice of restricting calorie intake to lose body fat .
Dead Lift An exercise that involves lifting the weight off the floor to weight height while standing erect; strengthens the lower back .
Failure The point at which the muscles become so fatigued that you physically cannot complete another rep .
Intensity The relative degree of effort put into each set during your workout .
Lean Body Mass Everything in the body except for fat this includes muscle , bone, organs, skin and nails.
Mass The relative size of each muscle group.
Metabolic Rate The rate at which your body converts stored energy into working energy.
Military Press An exercise that involves pressing a barbell from the upper chest ; completed in a standing or sitting position.
Olympic Barbell A type of barbell used for exercises such as squats , bench press, and deadlifts ; weighs 45 pounds.
Power Lifts The three exercises used in powerlifting competition ; squat, deadlift and bench press.
Repetition (Rep) The number of times you perform an exercise in one set .
Resistance Exercise Exercises using weights or bodyweight to resist force. Ex : dumbbell curls or push-ups .
Routine The total list of exercises, sets, and repetitions used during a single training session; also called a program.
Set A group of repetitions of a single exercise performed before taking a rest period.
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