Resolution to get Healthy


Start Your New Year off the right way, the healthy way. The Pumping Station has everything you need to know about Nutrition, Weight Training and Bodybuilding Supplements  to make you a healthy, happy and fit person for the new year all for FREE!. It doesn't matter if your a Man, Woman or Teen or if your a Beginner, Intermediate or Advanced trainer we will provide you with the knowledge to make your training a success. Lets start off with a basic meal plan:

A good bodybuilding diet and nutrition are key components that will determine how successful you are in your bodybuilding program. Training without proper nutrition is like rowing against the current. At best, you would remain on the same place or even move forward a little bit, but in the end, you get nowhere.

 


By Hugo Rivera
#1   Bodybuilding Nutrition - Sample Bodybuilding Diet

A Definition of Diet
Usually people associate the word diet with days of starvation and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you donít think you that you are on a diet, guess what?! You already are following a diet. Whether you eat candy all day everyday, or oatmeal, that is your diet.

You Don't Have to Starve When You Diet
A good bodybuilding diet needs to follow 3 rules:

  1. It should favor smaller and frequent feedings throughout the day instead of smaller ones.
  2. Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.
  3. The calories should be cycled to prevent the metabolism from getting used to a certain caloric level.

Sample Bodybuilding Diet For Men
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Sample Bodybuilding Diet For Women
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
Meal replacement like Naturally Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.
1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM) 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2


Final Notes
You can experiment with various foods and also even substitute the protein shakes for real meals as well (though for most of you, protein shakes and meal replacements are more convenient). After 5 weeks of following this diet program, start adjusting your calories and cycling them.

Now, I understand that going from 2-3 meals a day to six can be quite a shock. However, I do not expect you to change everything all at once. As a matter of fact, this is the reason why 99% of dieters out there fail. My goal is to have you succeed just as I did when I had weight problems. Therefore, if you can ease into this program slowly by making small changes to your current diet on a bi-weekly basis.

 


#2   The Best Supplements for Building Muscle Mass  

Protein    Creatine    Glutamine 

  1. Protein       Whey protein is the most efficient protein for the human body

  2. Creatine     Taking supplemental doses of creatine monohydrate can increase muscle size

  3. Glutamine  Glutamine literally drives nitrogen into the muscle cell where it is synthesized for growth.

The Role Of Supplements

First, supplements make sticking to the proper diet easier to follow. Meal replacements and protein supplements fall into this category. They're fast, economical and convenient. You can use them to add extra calories and protein to your diet for mass gains or use them in place of more fattening foods during a cutting diet.

Second, supplements can help you reach your goal faster and more effectively. Fat burners fall into this category. They can speed up your metabolism, give you an energy boost, and curb your appetite. Other sport supplements may help prevent catabolism (muscle wasting) during strict diets. Prohormones and products like Methoxy-7 can be a great help in this area.

Third, supplements can keep you healthy while achieving that ideal body. Extreme fat loss or muscle gain diets aren't always synonymous with health. Supplementing your diet with fiber, fish oils, multi-vitamins, minerals and extra antioxidants can not only help you look good, but also help you stay looking good for years to come.


 

#3   Bodybuilding Training Routine for Beginners 

CLICK ON EXERCISE

SET#1

SET#2

SET#3

SET#4

Bench Press (CHEST)

12 Reps

10 Reps

10 Reps

8 Reps

Barbell Curl (BICEPS)

12 Reps

10 Reps

10 Reps

 

French Press (TRICEPS)

12 Reps

10 Reps

10 Reps

 

Bent Over Row (LATS)

12 Reps

10 Reps

10 Reps

8 Reps

Military Press (SHOULDERS)

12 Reps

10 Reps

10 Reps

 

Shrugs (TRAPEZIUS)

12 Reps

10 Reps

10 Reps

 

Squats (THIGH)

12 Reps

10 Reps

10 Reps

8 Reps

 A beginners approach to bodybuilding & weight training

PYRAMID PRINCIPLE

Click Here for a printable version of this form

 

CALCULATE YOUR 1-REP MAX

How to use this Calculator:

   Use a weight you feel confident you can perform several repetitions with for example Bench Press:100 lbs, do as many reps as you can without straining. Say you can do 12 reps with that 100 lbs, enter 100 in multi rep poundage then enter 12 in # Reps with this weight Then click on Submit Calculation. Your 1Rep Max should be 139, That would be your 1 Rep Max for the Bench Press then use a calculator for the % to use for each set. You will find that this is so accurate that if the set calls for 10 reps you will not be able to do the 11th rep. As your strength increases and you can do more then 3 extra reps then is called for its time to recalculate your 1Rep Max. The best thing to do is to re calculate about every 4 to 6 weeks. You will be amazed on how much your strength increases over a few short Months. 



Enter Your Multi Rep Poundage

# REPS With This Weight

Your One REP MAX =  

55% 60% 65% 70% 75% 80%

Thanks to: Cullen Cox for providing this updated calculator to The Pumping Station

Click Here for a printable version of this form

 

Make it your New Year's Resolution to get Healthy

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