Category Archives: Nutritional Tips

Good nutrition tips to know about to make your pre-workout routine more effective.

Adding Lean Muscle Mass – Part 2

How to add lean muscle mass, part 2
“We are what we repeatedly do. Excellence, therefore, is not a single act but a habit.”

You want to put on some lean size? Guess what, it’s going to take some patience, and it’s also going to take more food than you are currently eating … (in most cases, I should note).

Take your bodyweight (BW) and multiply it by 15. This is now you’re starting point for your caloric intake. Next step is to translate that caloric intake into a 40:40:20 ratio (carbs:proteins:fats) and establish a new menu of 6 meals a day.

Head hurt yet? Let me show you an example:

If a guy weighs 200lbs, he is going to eat 3000 calories (200 x 15 = 3000). 40% of those calories are going to be carbohydrates, 40% are going to be proteins, and 20% are going to be fats. This means he is going to eat 1200 calories of carbohydrate, 1200 calories of protein, and 600 calories of fat per day. Broken down even further among 6 meals a day this is equivalent to 200 calories of carbohydrate per meal, 200 calories of protein, and 100 calories of fat per meal.

From here, you play the waiting game. You eat the same macros and calories every single day for 7 days and monitor your weight. It should first of all stabilize to the point that you are within a pound or two of yourself everyday, and then slowly it will start to climb:

If your weight starts to drop: add an additional 250 calories to your menu and eat according to that new caloric range for a period of 5 days. If it drops again, add an additional 250 calories, and keep repeating as long as your weight is dropping.

If your weight starts to spike: remove 250 calories from your menu and eat according to that new caloric range for a period of 5 days. If it spikes again, remove an additional 250 calories, and keep repeating as long as your weight is dropping.

So what do you really want? The idea is to get you to a point where you are eating and training very consistently, and you are putting on an average of 0.25 to 0.5 lbs a week. If you are gaining more than that, it is likely fat. If you’re weight is staying the same, then hopefully your body composition is changing and you are adding muscle and losing some fat. Either way, it’s all about Establishing Variables and STICKING TO THEM! Make SUBTLE changes as you go, but all in all, it is a game of patience. Even at 0.25lbs a week you are talking 12-13 pounds of muscle a year. Repeat that process a few times are you are going to maintain a very lean, very muscular, and REALLY strong frame.

Honestly? There’s a bit more to it than what is in this article. You also need to consider clean food choices, possibly a different macronutrient ratio, some dietary enzymes, supplements, etc… But! If you are consistent, you track your food, train hard, and act patiently, then you are going to be successful.

Guest Post By: Joshua Neufeld from Training with Special Needs.com

How To Add Lean Muscle Mass | Part 1

How To Add Lean Muscle Mass Man

Guest Post with Josh Neufeld, Certified Personal Trainer


Let’s be serious … chances are if you are a point where you are online looking for the Best Pre-Workout Supplements then you are likely at a stage in your training where you are already exercising regularly, but are wanting to really pack on a few pounds of lean mass! You’re fairly seasoned to the weight room; however, how close of attention are you paying to your food?

“Abs are made in the kitchen.”

Heard that before? Likely … But! You don’t just want a nice six-pack, you also want to fill out a few more t-shirts and get the thighs in your pants a little snugger. Well! Guess what? You’re only building muscle when you feed it the necessary energy. In order for us to add “mass” to our frame, without compromising on composition, there needs to be not only the right amount of macronutrients coming in, but also the right types and in the correct quantities.

Here’s What’s Next: You’re going to grab a journal and write down your food for five days (this is going to include a minimum of three lifting days and two rest days. At which point you’re going to calculate a few things:

  • How many calories per day was I taking in?
  • What ratios were my carbs/fats/proteins coming in?
  • How many meals a day was I taking in?
  • What has my bodyweight been doing the past five days?

Complete the first step, and wait for the second part of this article where I am going to tell you what to fix.

Guest Post By: Joshua Neufeld from Training with Special Needs.com


Until next time! A big thank you to the author of our guest post Josh Neufeld. If you have any questions up to this point, ask using the comments section below. Cheers! – Mark


6 Great Foods For Before Your Workout

Two prerequisites of a good workout are a steady stomach and availability of ample energy to the body. However it has been observed that people have a tendency to skip meals before a workout for either lack of time or lack of knowledge. After reading this article you will be left with no more doubts about what to eat before your workout. The tummy friendly recipes enumerated below are ideally protein laden and easy to prepare.


1. A whole-wheat bagel with jam:
Whole wheat bagel with jam contains both, simple and complex carbohydrates and hence goes easy on digestive system. Simple carbohydrates burn faster than complex ones and a combination of both is ideal to fuel a workout right from start to finish.

English Muffin and Jam



2. Protein shake with added carbohydrates:
A good way to benefit from protein and at the same time stay energized with carbohydrates is a protein shake. It is also an easy on-the-go snack. You must aim to have 4:1 carbohydrates to protein ratio in the shake. It is advised to prepare a shake with juice and water and avoid milk as it may cause mucous. Thereafter you can add a banana or oats to load it with carbohydrates.


3. Oatmeal:
Oatmeal is great for morning workouts when you run on empty and cannot have a meal 1-2 hours before you workout. It gets on with the system pretty well and quickly too. Added fruit will get into bloodstream even more quickly and give you the desired energy.


4. Greek yogurt:
This type of yogurt contains less sugar than the usual kind and more protein and carbohydrates. It goes easy on an empty stomach and is ideal to be had before intense workouts such as polymetrics that can cause tummy trouble after a heavy meal. You can add honey or fruit for the extra kick.


5. Brown rice with chicken:
For those who plan to work out after lunch or dinner, brown rice is ideal with tofu or chicken. Brown rice is a better source of complex carbohydrates than white rice. This bland meal sits well and gives a good amount of protein and carbohydrates.


Greens

6. Legumes:

Beans and lentils are again a great source of protein and carbohydrates, an excellent slow release energy source. It is therefore ideal for workouts beginning after 1-2 hours of a meal. It is advised not to overeat as legumes might induce flatulence due to gas inducing natural sugars called oligosaccharides and you might get noticed by others in the gym for wrong reasons!



Timing of the meal is of great significance. The foods mentioned here are best to be had before your workout but even they can trouble you mid workout if not allowed to digest properly. It is best to have a meal at least 45 minutes before you begin workout and if it is a heavy meal, workout shall commence even later. While it is true that certain foods settle well and get into the bloodstream fast, you might feel sluggish when working out on a full stomach. It can even cause cramps as blood is pulled away from the stomach while exercising.
When the time does not warrant waiting for 45 minutes before starting workout, it is better to have a small snack rather than exercising empty stomach.

5 Things That You Should NOT Eat Pre-Workout

Eating the wrong types of food before your workout can be very harmful to your energy levels, fat loss, and mindset. Your body is a natural machine that requires the correct fuel and oil to keep things running smoothly. Without the right stuff, we are left with cramps, a mental/physical crash, and a lack of motivation to exercise at all. Lets take a look a few foods that you might want to stay away from pre-workout; if not at all times.

Foods High In Sugar

The Sugar HighDonuts-PNG (1)
About mid-afternoon, you’re energy levels are feeling really low from the afternoon crash, and you have been eyeing a box of donuts from across the room. You’re hoping that you’ll be able to ride out the sugar high from one or maybe two donuts right through to the end of your workout. Unfortunetly, that’s not quite how it will go down. Foods with that much sugar and highly refined carbohydrates will cause a big spike in your blood sugar levels – and follow up with a big crash right in the middle of your routine. A few other examples would be items such as candy, soda pop, cookies, etc…

Fast Food Motivation

Pre-Game Fast Food MealPizza-PNG (1)
This one is pretty inuitive and seems like common sense, yet we can still find ourselves hitting up the drive-thru window for a quick bite. It isn’t until you’re finished that the regret kicks in. You start feeling guilty about eating the food that you know isn’t good for you, and now you want to hit the gym and burn off those calories. The trouble is, that a meal that high in fat and sodium can take up to 4 hours for your body to fully digest. Meaning that a lot of your body’s energy will be focused on digesting that meal, and leave you with very little for your workout. Not to mention how sick you will feel during your routine as well.

Nothing At All

Fasting pre-workoutEmpty-Plate (1)
With the exception of exercising first thing in the morning, eating nothing at all before your workout can make your workout feel that much harder. Your muscles, without the fuel they need, will tire out much more quickly and actually decrease your stamina. Even a half a piece of fruit with coupled with some yogurt can give your full body a much needed push.

Energy Drinks

High Caffeine + SugarEnergy-Drink-PNG (1)
As of today, research has shown time and time again that using Caffeine pre-workout can improve your results. But coupled with the high amounts of energy dropping sugar isn’t going to benefit you long term. This can leave your body feeling tired, and your mind running wild as you try to fall asleep at night. This can also start a brutal cycle in which your sleeping habits start to suffer, which then affects your energy, recovery, diet, and pretty much everything else.

The Raw Egg Smoothy

Downing Raw Egg’s Pre-WorkoutRaw-Eggs (1)
In one of the best known movies of all times, the boxing champ in training begins his day by downing a big glass of raw eggs. Now protein taken pre-workout can actually be beneficial in terms of endurance and recovery, but there are much more pleasant ways of achieving this….not to mention the possibilty of salmonella poisoning. The benefits of protein pre-workout can easily be gained through a whey protein shake taken 1-2 hours before training in which ever flavor suits your desire the most.


I hope that you can find some useful information in this article to help you improve your pre-workout routine. Thanks for reading – Mark.

Nutrition Tips For A Mesomorph Body Type To Improve Your Results

What Is A Mesomorph Body Type?

This is the ideal body type for building a strong and “pretty” physique. Think of the movie “300” and you’ll know what I mean. This body type can put on muscle much easier and respond really well to weights training. They do however need to watch the amount of calories they consume as well because they do still gain body fat faster than an ectomorph does.

Nutrition For Building Muscle With A Mesomorph Body

If you’re reading this right now, then I’ll say congratulations to you. You’ve been given the body type that allows you to build the most ideal physique possible. The great news for you is that your body easily puts on muscle mass, while not wanting to gain much fat in the process. So lets see how you can best utilize this gift to get as ripped as humanly possible.
You want to train really hard, and frequently. As long as your eating sufficient amounts of quality calories, you should be able to train hard 5-6 days out of the week and still gain muscle mass. You can even throw in some cardio here and there, to help keep the gains as lean as possible.

Alternating Lean and Regular Protein Choices Regularly

Healthy Meats
-Lean beef vs Fatty Steaks
-Chicken (White meat vs dark)
-White Fish vs Other Fish
-Eat whole eggs including yolks

Consuming healthy fats with meals that are not too fatty already would be wise to keep your total fat intake from getting to high. For example, if you’re eating a fatty ribeye steak, you don’t need to throw in some extra olive or coconut oil because the steak has enough already. Or the opposite: if you’re having a chicken breast, it would be smart to add some olive oil into your salad dressing because the chicken is relatively low in fat.

Examples of Single Servings of Healthy Fats

Healthy Snacks
– 6 Raw Almonds
– 1 tbsp. Olive Oil
– 1 tbsp. Coconut oil
– one quarter Avocado

As for carbohydrates, they are still your friend but be sure to stick to the healthier variety, and try to avoid them at dinner time unless you feel you need to.


Healthier Carb Suggestions:

-white sour dough bread
-lentils
-black beans
-sweet potatoes and regular potatoes (no, fries do not count)
-rolled oats and oatmeal

The 3-4 hours between meals still applies to you to help keep the gains coming, and keeping blood sugar levels steady. It also wouldn’t hurt to toss in an extra snack here or there if you’re feeling hungry. Follow these strategies outlined above, and you will start to see big gains in muscle mass, while keeping your physique looking lean and ripped.