Top Diet for the muscle building

By now you should have read part one and maybe we got your attention. You are now asking: "What do I need to do to have this energy you spoke of?" "What kind of foods can I eat?" "What kind of training can I do to maximize this diet?" This is what we will discuss in this article. My co-author is the 'Master of The Keto' himself, Fitnessman. You can always find him on the BB.com forum in the nutrition and losing fat section, educating those who need it. He is currently working on his masters in nutrition and he is the man to listen to when it comes to a Ketogenic diet for bodybuilders. Now on with the show…

Unfortunately not everyone can eat everything in sight and get away with it. Some of us do put on excessive fat doing so. Why? Could be a number of factors but the number one factor is eating the wrong foods and ratios. As we age our body's metabolism starts to slow down and fat is a lot easier to put on and keep on our bodies. We soon find that a simple food item we once were able eat with no problems, now causes us to gain fat. We also find our training suffers due to being too tired to workout, let alone stand and walk. We find ourselves taking supplements like ECA stacks to keep us going through the day. But the ECA stack only works temporarily and then we are listless once again. Never really knowing why all this is happening, we continue (or should I say try to) with our daily lives. We are constantly striving to find ways to increase our metabolism and lose the excessive fat we have hanging over our belts, but more often then not we fail in this quest.

Most of the time it is because we are not forewarned of certain diets, such as the food guide pyramid that the USDA puts out. How many have actually followed this guideline to only find out it didn't work? Or how many have been told that the key to proper nutrition is to mix your foods and eat fats, carbs and a small amount of protein at each meal. Ever wonder why those who lose fat fail again in the future? They didn't condition the body for permanent weight loss. They went on a strict diet to lose 10 pounds the first week, then 5-6 pounds each time thereafter. That is great but, with the lack of calories during the diet, (eating carrot sticks or drinking Slim Fast all the time) once the diet is finished the fat creeps up once again. In my opinion mixing carbs and fats is a major NO, NO. Why is this?You can get the best guide about foods to build muscle.

We all know that eating carbs will create an insulin response and this is good. While eating fats and carbs together, the fats will enter the adipose tissue as it is trying to be drawn up into the body. This is what causes fatty deposits in the body. This in my opinion is the problem with obese people. They really don't understand the proper way to eat, and eating potato chips (carbs and fats) is not the way to go. Food is the most powerful drug around and it can either make you or break you. It's all up to you. Even bodybuilders seem to make the same mistakes in their diets. I have seen trainees trying to cut by eating a 'well balanced diet' with carbs, proteins and fats, only to stall out and have a hard time losing the fat. They say you have to eat carbs and fats. Well… Yes and no.

If the timing is correct, yes, there is a right and wrong time for everything. When we were younger it seemed that everything we ate passed right through our system and we didn't gain any weight by eating garbage. My parents used to ask me if I had a hollow leg, due to the fact I ate all the time, and ate anything I wanted to eat. As life progressed I learned that it was not possible to keep living this lifestyle of eating everything in sight. It was time to change the diet. Lets look at the diet for cutting and bulking on a ketogenic diet for bodybuilders.

Cutting Diet

When cutting up to lose fat deposits, Fitnessman recommends eating 10 calories per pound of bodyweight with one gram of protein per pound of bodyweight.

We will use a 200 pound man as an example. A 200 pound man will consume 2000 calories a day. This will come out to roughly eating 200 grams of protein. Fitnessman feels that this is the way to go, not only because it works for him, but because he has seen it work for others. While on a ketogenic diet he feels that one gram per pound of protein is the best way to go to conserve muscle mass while cutting. Now this would equal out to 800 calories of protein, spread this out through the day into roughly six meals.

Fitnessman feels that carbohydrate intake should be around fifty grams a day for a 200 pound person. Spread this out over the course of the day for your meals. This will equal roughly 200 calories of carbohydrates. In my opinion, only because this is what works for me, I eat only 30 grams of carbohydrates a day and in only one meal. I do not mix fats with this meal. My morning meal consists of proteins and carbs only and I eat this early in the morning when hormone levels are at their highest. This seems to aid in recovery and fat loss for me. But again this is something you will have to experiment with for yourselves. Don't eat simple carbs, although in my opinion simple and complex are not really that much different, only the more complex version which will be discussed further in this article.

As for fats, here is the good news: Eat any kind you want to. The ratio is roughly 111 grams of fat which will equal 999 calories. This will be discussed later in this article.

The post workout shake should consist of 30 grams of whey and 30 grams of just about any juice. This will be immediately used by the body to replenish lost glycogen stores in the muscles.The whey is a faster absorbable protein than most other kinds. The only real thing that varies with this diet, Is energy levels. If a person runs low on energy they need to bump up the fat intake a bit. If recovery is too slow, then bump up the fat and protein intake. Everyone's metabolism is different, even when cutting some one can handle more calories than others. So let your body be your guide.

Foods To Eat

As for foods to eat, well this the easy part:

All full fat cheeses are allowed
All meats
Fish
Cottage cheese the full fat variety
Nuts
Egg yolks and all
Slim Jims (Fitnessman will probably end up fighting you for these.)
Fish oils
Extra virgin olive oils (do no cook with it, the properties will change.)
Flax seed

Just keep your eyes open for the carb content when you shop for foods.

Vegetables are also an excellent source of carbs and will keep the digestive system working properly. We suggest eating a lot of fibrous vegetables, there are many to choose from, you will just have to do your homework. Here are a few vegetables with the amount of calories in them.

These all are roughly 10 grams of carbs per serving.

Sharp mind - the techniques to have sharp mind

Here are some tips that helps to make a sharp mind.

1) Try saying (thinking works well) so you back.

2) Math. Calculate things. Like many people on the bus can take the

The price of food, roots and squares of random numbers, etc. Be creative.

3) Crosswords and Sodukos most papers.

4) Try to remember things as alive as you are. Last week, year-month,

Some of you are on holiday and the last time, somewhere, or how, or someone

something to watch.

5) Talk with you some moral issues / media, etc. (or the

company). 'What do you think ...'? start an interesting conversation.

6) Make up stories.

7) Maps, which are common in public places. Do you know your city?

country? continent? etc.

Etc. Write the bad hand.

9) Plan stuff. Party, dinner, travel, exploration and a kind of

other activities.

10) Think about your goals. This year. Five years. Ten years.

11) to move. I have to talk to someone.

12) Make lists the Top 5 summer memories, the top-3 songs in the winter.

The original ideas get from this article - sharp mind