2 BOOKS IN 1 – DISCOVER WHAT EVERY MAN WHO WORKS OUT NEEDS TO KNOW ABOUT BODYBUILDING NUTRITION AND STRENGTH TRAINING.
Book 1 – Bodybuilding: Meal Plans, Recipes and Bodybuilding Nutrition
Bulking up and maintaining a toned physique cannot be easily accomplished without the right plan and discipline. Most of all, a definitive guide can go a long way in walking you through the steps you need to take to achieve your bodybuilding goals.
You may already have a firm idea of the exercise regimen you need to follow, but do you know what food you need to eat and what meals you need to prepare to get closer to your ideal body?
Don’t worry if you don’t have any idea because this book has you covered. Although coming up with a bodybuilding exercise regimen can be difficult, I know that preparing a meal plan can be just as daunting. This is why this book makes everything easier for you by providing everything you need to know.
Here’s what Book 1 of this bundle will teach you:
What bodybuilding is
Why bodybuilding is good for you
How you should set your bodybuilding goals
What nutrients you need for bodybuilding
What characteristics your meal plan should have
PLUS! Chapters about:
Great sample meal plans and recipes for any meal throughout the day, including snacks!
What foods prevent you from achieving your goals
The formula for true success
And much, much more!
Bodybuilding and meal planning are made a breeze through the tips and sample plans presented in this book. You will never need another guide again.
Book 2 – Strength Training: The Ultimate Guide to Strength Training
In a world that seems to be trending towards the extremes, it is always better to end up on the positive side of the spectrum. This means bigger, higher, and yes, stronger, are always better.
It’s no secret that building muscle and increasing strength have a significant impact on how your body looks and feels.
Strength is always something to aspire to. And of course, a sculpted physique is always an asset, but more than the toned body and the bragging rights that come with it, having gains in strength will help you in so many more ways in your daily life.
Imagine having the stamina to play with your kids, running up the stairs without getting out of breath, lifting all your bags of groceries at the same time instead of making several trips to the car, and much more. The benefits are endless, and it is possible for you to gain all of these!
This book has you covered…
All the answers and all the information you need to help you maximize your strength gains are here. Book 2 of this bundle will teach you:
What you need to do to reach your potential strength and muscle mass gains
Which exercises will best help you achieve your goals
The best strength training programs for new and intermediate lifters
The ultimate workouts to improve your chest, back, shoulders and legs
And so much more!
So what are you waiting for?
If you want to know the right lifts and best strength training programs to follow…
And are truly serious about building lean muscle and are prepared to make the commitment - then I think you should read this book.
The time to start is NOW!
Author(s): Bjorn, Nicholas
Year: 2020
Language: English
Pages: 373
Tags: Bodybuilding & Strength Training books
Introduction
Chapter 1 – Bodybuilding and its Importance
Chapter 2 – Nutrients Needed for Bodybuilding
Chapter 3 - Top Ten Tips for Building up Muscles
Chapter 4 – Characteristics of a Good Nutrition Plan for Bodybuilding
Chapter 5 – The Formula for True Success
Don’t Fall for False Claims
Applying the Formula
Determination
Training
Nutrition
Rest and Recovery
Chapter 6 – The Glycemic Index and Bodybuilding Nutrition
What are Low GI Foods?
Complex and Simple Carbohydrates
The Simple Carbohydrate and the Effect it has on Body Fat
Chapter 7 – How to Benefit from Old-School Habits
Chapter 8 – Bodybuilding Nutrition the Simple Way
How to Draw Up a Nutritional Bodybuilding Plan
Chapter 9 – Shopping List
Protein
Carbohydrates
Fats
Chapter 10 – DO’s and DON’Ts
Chapter 11 – Simple Tips to Follow
Chapter 12 – Meal Plan: Breakfast
Chapter 13 – Meal Plan: Lunch
Chapter 14 – Meal Plan: Dinner
Chapter 15 – Meal Plan: Snacks
Chapter 16 – What Not to Eat
Chapter 17 – Breakfast Recipes
Savory Whey Protein Crepes
Breakfast Burritos
Blueberry Muffins
Early Riser Breakfast
Quinoa Pancakes
Tofu Scramble
Chocolate Cream Pancakes
Breakfast Fajitas
Chapter 18 – Lunch Recipes
Healthy Pita Pizza
Baked Potato Oatmeal
Chicken & Broccoli Casserole
High-Protein Mac & Cheese
Curry Shrimps on Rice
Chicken Fried Rice
Chapter 19 – Dinner Recipes
Grilled Fish Tacos
Sesame and Salmon Burgers
Tuna wraps
Piri Piri Chicken Livers
Chicken Enchiladas
Sweet Potato Lasagna
Chapter 20 – Vegetarian Recipe Options
Spicy Freekeh Chili
Tofu in Sauce
Lentil Marinara Spaghetti Squash
Layered Portobello Mushrooms
Tofu Bento
Chapter 21 – Smoothie Recipes
Breakfast Shake
Banana and Almond Cream Shake
Green Monster
Pre-Workout Drink
Fruit Smoothie
Pina Colada
Wild Berry Shake
Chapter 22 – Soup Recipes
Spinach and Tofu Soup
Muscle Building Chili
Chicken Vegetable Soup
Oriental Noodle Soup
Vegan Split Pea Soup
Hearty Winter Vegetable Soup
Chapter 23 – Salad Recipes
Quinoa Salad
Tuna Salad with Fresh Dill
Beet & Cucumber Salad
Apple & Nut Salad
Power-packed Salad
Arugula Chicken Salad
Mandarin and Kale Salad
Chapter 24 – Snack Recipes
Peanut Butter Protein Bars
Grilled Pineapple
Fish Sticks
Shrimp Sliders
Cottage Cheese and Watermelon
Red Pear and Prosciutto Skewers
Oatmeal Cookies
Chapter 25 – Dessert Recipes
Chocó-berry Cheese cake
Oatmeal Carrot Cake
Maple Glazed Protein Doughnuts
Eggnog Ice cream
Peach Chiffon
Chocolate Peanut Butter Fudge
Protein Truffles
Chapter 26 – Top 10 Bodybuilding Rules to Live By
Chapter 27 – Top Ten Bodybuilding Questions Answered
Chapter 28 – The Ultimate Guide to Bodybuilding
Conclusion
Introduction
Chapter 1: Strength Training 101
Chapter 2: What Makes for a Good Strength-Training Program?
Optimal Exercises
Number of Repetitions
Progressive Overload Principle
Form Overload
Rest and Recuperation
Chapter 3: The Core Lifting Exercises
Chapter 4: Barbell Squats
Practical Benefits of Doing Barbell Squats
How to Perform Squats Right
Maximizing the Strength and Muscle-Building Benefits
Variations of Squats
Goblet Squats
Front Squat
Barbell Split Squat
Overhead Squats
Chapter 5: Barbell Deadlifts
Deadlift Benefits
How to Deadlift Right
Common Mistakes
Variations and Modifications
Sumo Deadlifts
Benefits
Variations
Deficit Sumo Deadlift
Accommodating Resistance in a Sumo Deadlift
Tempo Sumo Deadlifts
Alternatives
Trap Bar Deadlift
Kettlebell Sumo Deadlift
Chapter 6: Barbell Overhead Press
Overhead Pressing Benefits
How to Overhead Press Right
Push Press
Push Jerk
Chapter 7: Bench Press
Bench Press Benefits
How to Bench Press Right
Push-Up
Close Grip Bench Press
Wide Grip Bench Press
Chapter 8: Strength-Training Programs for New Lifters
Importance of Knowing Your Strength Training Levels
Starting Strength Program
5 x 5 Intro
The Power Clean
5 x 5 Program
Stronglifts 5 x 5
Chapter 9: Strength-Training Programs for Intermediate Lifters
Texas Method
Wendler’s 5/3/1
How to Choose Assistance Exercises
Intermediate Training Possibilities
Chapter 10: The Ultimate Chest Workout
The Chest Muscles
Things to Do to Build the Perfect Chest
Best Chest Exercises
3 Good Upper and Lower Chest Workouts
Common Mistakes During Chest Training
Tips
Supplements to Grow an Ultimate Chest
Chapter 11: The Ultimate Back Workout
Anatomy of the Back Muscles
Simple Science of Effective Back Training
The Best Back Exercises
The Ultimate Back Workout
Tips
Chapter 12: Ultimate Shoulder Workout
Understanding Shoulder Anatomy
How to Make Shoulder Training Effective?
The Best Shoulder Exercises
The 3 Best Shoulder Workout Routines
Mistakes Made During Shoulder Training
Tips
Conclusion
Chapter 13: The Ultimate Leg Workout
Understanding the Anatomy of the Legs
Simple Science of Effective Leg Training
The 3 Biggest Mistakes In Leg Workouts
Strategy to Build Great Legs
The Best Leg Exercises
The Ultimate Leg Workout
Tips
Tips for a Speedy Recovery
Conclusion
