HAVE YOU BEEN DREAMING SO LONG ABOUT HAVING TONED AND WELL-DEFINED MUSCLES? DO YOU HAVE NO IDEA OF HOW YOU CAN START ACHIEVING THE BODY OF YOUR DREAMS? The good news is that this book can show you how! 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.
Author(s): Nicholas Bjorn
Series: Muscle Building Series 2
Edition: 5
Publisher: CreateSpace
Year: 2015
Language: English
Commentary: Bodybuilding Meal Plans, Recipes, Nutrition , For Strength, Muscle and Fitness
Pages: 384
Tags: Bodybuilding Meal Plans, Recipes, Nutrition , For Strength, Muscle and Fitness
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
Getting the Most Out of Your Bodybuilding Training Routine
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
Chapter 29 – A Bodybuilding Workout for Beginners
Chapter 30 – Bodybuilding for the Intermediate
Terms You Need To Know
Chapter 31 – The Difference between Beginners, Intermediates, and Advanced
Chapter 32 - Workout Programs for an Advanced Lifter
What Makes This Program So Advanced?
What kind of gains can one expect from this program?
How much experience should one have before beginning this program?
How Long Should I Perform This Program?
Chapter 33 - Injury Prevention and Safe Strengthening with SITS Training
Exercises that target the muscles for SITS training
Equipment
Pre-Workout
Post Workout
Chapter 34 - The Split for Advanced Lifters
Chapter 35 - Bodybuilding and Cardio
Chapter 36 – Nutrition and Supplementation Guidelines for an Advanced Lifter
Chapter 37 - Anabolic Steroids
Chapter 38 - Anabolic Steroids and Female Bodybuilders
Chapter 39 - Bodybuilding Competitively
Fitness and Figure Competitions
Chapter 40 - Interesting Facts You May Not Know about Bodybuilders
Conclusion
