3 Fat Rich Food that Bodybuilders Needs!

3 Fat Rich Food that Bodybuilders Needs!

1. Eggs – over the time in bodybuilding world eggs remained one of the best sources of protein, being on the top in comparison with other products. Both albumen and yolk are rich in quality proteins but albumens easier digest. Yolks also contain fats that slow digestion so providing proteins in human body for a longer period of time.

Single yolk contains 6 grams of fats (half of them being saturated), so 6-8 eggs per day can bring too many fats. But by removing some yolks from diet will be achieved a balance.

2. Red meat – Of course to obtain performance it is necessary to reduce calories, but the elimination of fat in the diet can lower testosterone levels. Red meat contains fats that support the high level of testosterone in the body. It is recommended for bodybuilders to eat red meat daily.

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Hidetada Yamagishi Workout Routines

How did you get started with bodybuilding?

I played rugby in my teens and I wanted to gain weight to enhance my performance. At the time, I only weighed around 130lbs but through weight training, I was able to gain almost 50lbs by the time I had graduated from high school.
“After I graduated, I was looking for something new I could pour my energy into, and finally found my passion, bodybuilding.”

Where does your motivation come from?

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Meal Before and After Workout

It doesn’t matter how organized you are, it can happen between your workouts that you want to eat. In these cases you should know what you can eat and in what quantity. When there is no time to cook before or after training you can visit fast-food restaurants. Here are some suggestions:

Before workouts:

It would be perfect for you if you intake 20 grams of protein and about 40 g of slow-burning carbohydrates. At fast food restaurants it is very easy. In almost all restaurants you can find grilled chicken, but take care not to eat any sauces. You can also take a Diet Coke to get about 120 milligrams of caffeine to power your training.

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Can You Build More Muscle by Consuming Quickly?

When it comes to eating, think marathon, not sprint

Remember how your mom would always tell you to chew your food? She know from what she spoke. Proper chewing of your food not only helps to break down the food mechanically, but also helps to release more digestive-system enzymes to carry the process further. If you don’t chew your food enough, it may result in incomplete digestion. That means there are less nutrients, such as amino acids, getting to your muscles, and this could limit your muscle growth.

According to research from Japan, the rate at which you eat your meals may influence the amount of bodyfat you hold. Researchers from the National Institute of Health and Nutrition in Tokyo assessed the eating rate and the amount of food eaten by almost 1,700 female subjects along with their body mass index (the BMI is a way to determine obesity based on weight and height). They reported in a 2003 issue of International Journal of Obesity and Related Metabolic Disorders that the faster the subjects tended to eat their meals, the higher their BMI and, therefore, their body fatness.

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Jay Cutler – Advice for beginning bodybuilders

What is the most important piece of advice you can give to beginning bodybuilders just starting out?


The most important quality you need to cultivate is patience. Nobody makes progress as quickly as they would like to, not even the top pro’s. When you’re just getting started, you really need to forget all about going from a regular body to a great physique in 60 days, 90 days, or even a year. It takes time to build a good physique, and even more time to bring up any lagging bodyparts so that you’re complete and balanced. A lot of guys get discouraged if their back or their legs aren’t growing at the same rate, and they focus more on the areas that respond faster. That will lead to huge imbalances in the long term if you keep it up. At one point I had to recognize that my legs were overpowering my upper body, so I had to back off on them a little before the situation got any worse. I would also urge beginning bodybuilders to be very consistent with your diet and training routine. The growth process is slow, but it will be steady as long as you keep eating right and training hard, one day at a time. Finally, I would say to try and keep balance in your life and don’t make bodybuilding your whole world. There’s this idea that being totally obsessed and shutting out everything else in life will make you a better bodybuilder, but I think the opposite is true. Have friends and relationships, have other interests outside of the gym, and you’ll be a much more well adjusted person.

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Fish – Bodybuilder’s Diet

Fish is a staple of every bodybuilder’s diet. Even before we knew that certain fats were actually good for us, most types of fish made a great source of lean protein for the serious weight trainer. On today’s bodybuilding menu, fattier fish like tuna and trout also make the list, thanks to their essential omega-3 fatty acids that not only offer health benefits, but also can actually enhance muscle growth and fat loss. Low-fat fish, such as cod, halibut, sole, light tuna and tilapia still makes a great meal for bodybuilders.

So, if FLEX is telling you that tilapia is a good low-fat fish to eat, you may be wondering why the mainstream media has been telling you to avoid tilapia like the plague. That’s a great question, and of course, we have a great answer. It’s just another case of scientists failing to use common sense. The researchers who claimed that tilapia was unhealthier for you than bacon or a greasy burger were from Wake Forest University (Winston-Salem, North Carolina). Why did they make this claim? It’s because, according to a study they published in a 2008 issue of the Journal of the American Dietetic Association, tilapia has an unsavory ratio of omega-6 fatty acids to omega-3 fatty acids.

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Dieting and the Immune System

It has long been thought in bodybuilding circles that prolonged dieting for beach season comes with the feeling of being run-down, and being more susceptible to illness and sickness. In fact, a lot of people ramp up their intake of vitamins and anti-oxidants during this time as they firmly believe that their immune system is vulnerable. Some new research coming out of Australia is suggesting that not only is this not the case, it may in fact be the opposite of what actually happens. Yes, it may actually get stronger.

I say this *may* help strengthen the immune system because the study I am referencing in this update is done on obese people who have lost a modest amount of weight, showing immunity improvements. This is quite a far cry from someone already quite lean (sub-15%) and healthy aiming to get incredibly lean (sub-10%) to look good in Speedos. However, the immune systems of the life extension folks who practice calorie restriction (CR) suggest it may be the case for bodybuilders like us. These folks stay on very low calories for long periods of time without refeeding days as they believe it prolongs life and delays aging. The effect of CR retarding aging has been proven in worms, but human studies are on-going to my knowledge with nothing tangible as of yet. But not only do these folks believe it works, they believe it helps with avoiding sickness, and I recall reading an article where one guy claims that CR has corrected his short-sightedness!

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Glucosamine + Curcumin

Protect your joints with these so you can train heavy and hard

Glucosamine

Few people realize that glucosamine is actually a combination of the amino acid glutamine and the sugar glucose. It is found primarily in joint cartilage. The body incorporates supplemental glucosamine into molecules called proteoglycans, which are part of joint cartilage and work to maintain the integrity of the joint and repair damaged cartilage. Research shows that glucosamine stimulates the generation of new cartilage by activating cartilage-producing cells known as chondrocytes. As a result, and as numerous studies confirm, glucosamine can help to alleviate the signs and symptoms of the joint wear and tear that can occur with heavy training. In fact, one study showed that glucosamine was as effective as ibuprofen for alleviating symptoms of osteoarthritis in the knee.

Curcumin

Curcumin is the active ingredient in turmeric, which is a spice used in many curry dishes.

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Hica up gains

A leucine metabolite that can help add muscle

Of all the amino acids that make up protein, leucine has been established as the most anabolic. In recent years, scientists have begun to uncover the muscle-building effects of leucine metabolites, such as KIC and HMB (alpha-ketoisocaproate and beta-hydroxy beta-methylbutyrate, respectively). Now another leucine metabolite, HICA (alpha-hydroxyisocaproic acid), is also showing great promise for its effects on recovery from intensive training.

Leucine is considered to be a potent anabolic agent because it can activate cellular proteins that lead to muscle growth. Once leucine is broken down in muscle tissue, it forms a variety of related compounds (such as KIC and HMB). These compounds have also proven to be popular supplements, because studies have shown that they can decrease muscle breakdown while helping to increase overall strength and muscle mass. HICA, which is formed when leucine is completely broken down, has also been reported to inhibit muscle loss by blocking the action of certain catabolic compounds.

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Dorian’s diet

“No, they’re not packed with protein, but veggies are a still a bodybuilder’s best friend.”

Written by Dorian Yates

To maximize mass gains the basic rule of thumb is to take in protein throughout the day at two-hour intervals, and that time-released plan includes the preworkout meal. I generally train in the late morning, and I have a meal replacement powder — high in protein, amino acids and minerals with only a small amount of carbs — about 90 minutes prior to my session. If you plan to eat two hours before training, it’s fine to opt for a balanced meal of chicken breasts (protein), rice or potatoes (starchy carbs) and green vegetables (complex carbs).

Immediately after training, I slam down a simple-carb drink to raise insulin levels, force the carbs and amino acids back into the muscle and to restore glycogen levels. This recovery-drink supplement should be 75% simple sugars and 25% quick-to-digest proteins, an ideal postworkout carb-to-protein ratio to spur recovery.

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Shawn Ray’s diet

As runner-up for the Mr. Olympia, Shawn Ray certainly knows the right diet to follow. Catch his tips here.

Most professional bodybuilders claim that getting ready for a show is pure science. That’s not for Shawn Ray. He relied on instinct to lead him through his 12–week plan that garnered him legend status and runner–up in the Mr. Olympia. Here are some of his guidelines:

1. I never keep a running account of the quantities of food I eat–neither the calories nor the grams of fat or protein. I use the mirror, not the scale, to chart my progress.

2. During the off–season, I stay within easy striking distance–15–20 lbs.–of my goal weight. That might be the most important point of all. The stress and effort it relieves is more than worth the off–season vigilance.

3. At 12 weeks out from the show, I make sure I’m about 15 pounds above contest weight. I then drop a pound or two a week, slowly, until I hit my contest weight.

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8 tips for fat burning cooking

1. Trim the fat.
This one might seem obvious but always choose lean cuts of meat and trim off any fat before cooking – including removing chicken skin from chicken. While I’m on the subject of chicken remember the dark meat contains higher levels of fat than the white meat.

2. Ban cooking oil.
When preparing your food try to avoid cooking it in unneccessary saturated fats and oils. Better ways to cook include grilling, steaming, poaching, and baking – avoid frying.

3. Find friendly fats.
Adding good fats to your meals can aid weight loss. The best sources come from flax seed oil, olive oil, avocado, nuts, and seeds. Remember heating will damage their health properties so add to food only after it’s cooked.

4. Select wholegrains.
Instead of refined ingredients choose wholegrain options. Use wholewheat flour, oats, and brown rice. For pasta track down a wholemeal version (these are usually found in the organic food section at the supermarket).

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