Erin Stern - The Bodybuilders Kitchen

When I first started training for physique competitions, I quickly realized that I couldnt follow the standard food pyramid any longer. Simply watching my overall caloric intake wasnt helping me get leaner or gain muscle. I began to research different eating styles and meal plans that included higher amounts of protein in the form of whole foods. I also learned that when we eat can be just as important as what we eat.

This book is intended to give you a foundation of recipes and meal plans to help you develop a nutrition plan that works for you, and features 100 recipes that have given me successful results. I believe that for a recipe to be successful, it must hit certain nutritional thresholds, but it also must be delicious and easy to make. So, each recipe in this book uses a minimal amount of ingredients, all of which can be found in any grocery store. Every recipe also includes key macronutrient totals for calories, protein, carbohydrates, and fat.

Its not enough to just have recipes, though. These recipes are applied in five of my favorite meal plans that will help you achieve any training goal. I think that a meal plan should be easy to follow, and were more likely to stick with something if it isnt tedious and monotonous, so each plan is simple and gives you exactly the information you need to follow the plan each day. I include basic nutrition tips and tricks that make meal planning and meal substitutions a snap, and Ive included easy-to-remember guidelines for determining macronutrient combinations and timing your meals.

I hope this book helps streamline your search for simple, delicious recipes that will take the guesswork out of setting your nutrition goals, and that it helps you find an eating plan that is right for your body. Dont be afraid to experiment with the different plans, or even to build your own plan. Whatever you do, stick with it, dont quit, and eventually you will begin to see the results you want!

Train hard yall!

Erin Stern

(Author photo by Scott Harben)

Bodybuilding isnt just about lifting heavy things in the gym. Its actually a precise science that requires not only hard work in the gym, but eating the proper nutrients, and timing the delivery of those nutrients to optimize the gains your body is capable of achieving. Getting strong and ripped also requires hard work in the kitchen!

Every successful bodybuilder will tell you that in order to achieve a strong, ripped physique, you have to start by training hard and training consistently in the gym. Simply put, the harder you work, the stronger and more defined you will become. But how does that happen, and where do you start?

When we train, whether it be by pushing our bodies through strength training or through cardio training, we create physical stress that requires our bodies to heal and rebuild. The stress imposed on our muscles actually creates tiny micro tears in the muscle fibers, and those tears happen to be why were sore after a hard training session, but theyre also a sign that our bodies are becoming stronger. Our bodies have to heal that damage, and the healing response is to not only repair the existing damaged muscle fibers, but also to build brand new muscle tissue that eventually results in us growing stronger and bigger. This amazing regenerative process is why were able to progressively lift more and heavier weight, and to see the steady improvement in our physiques that were seeking.

Training hard is a critical component in achieving the physique you desire, but it takes time and effort, along with careful planning both in the gym and in the kitchen. Start first by defining your goals. Are you wanting to get stronger and add bulk? Or, are you looking to trim excess fat and show off the muscle youve worked so hard to attain? Whatever your goal may be, it starts with creating a program that includes disciplined training and a precise nutrition program, both designed to maximize the benefits of your hard work. In short, as a bodybuilder there are no shortcuts to success, but as an old saying goes, the master of anything was once a beginner, so start your long-term success by developing a comprehensive training and nutrition plan. Whatever your goal may be, the hard work will be worth the effort in the end!

While many people might think a strong physique is just about working hard in the gym, what they may not realize is that nutrition plays a critical role in changing the bodys composition. Proper bodybuilding nutrition involves choosing the right types of foods for the right meals, along with consuming the right number of calories to meet your bodys daily needs. If you meet these needs, youll eventually be able to redefine your silhouette to your likingnot just bulk up or lose fat.

But bodybuilding nutrition isnt just about cutting calories, its about eating the right balance of calories each day so your body can repair existing muscle and build new muscle fibers. This means your body needs a slight surplus of calories each day to use as fuel for energy and recovery. Some fad diets might have you running a caloric deficit, and while this might encourage weight loss, it has no effect on improving body composition, and it could actually result in a loss of muscle mass. Calorie restriction can also cause your metabolism to slow down, and significantly reduce energy levels. Controlling caloric intake to deliver the proper amount of calories so the body has the energy it needs to function and heal is the only proper approach.

Your body also needs the right balance of key macronutrients to heal and grow stronger. These macronutrients, which include protein, carbohydrates, and healthy fats, can help your body maximize its ability to repair, rebuild, and grow stronger. Timing is also important. By eating the right combinations of these key macronutrients at strategic intervals throughout the day, we can help our bodies heal and grow even faster.