What do you think of when you hear the word "bodybuilder"? Perhaps you picture a large man with rippling muscles and rock-hard abs. Or a woman with tight, artificially tanned skin and bulging biceps. In reality, you do not have to spend twenty hours a week at the gym to become a bodybuilder and you do not need to become obsessed with lifting weights. All you need is the motivation and determination to improve your fitness and your body composition. If you want to improve your fitness and build a better body, this book is the perfect place to start. This book is full of information about bodybuilding at its most basic level, including aspects of fitness as well as nutrition. In reading this book you will learn about the three core principles of bodybuilding including tips for bulking and cutting. You will also receive a collection of recipes and tips for what to eat before, during and after your workouts to maximize your results. So, if you are ready to see your body transform right before your eyes, take the tips from this book and get started! Bodybuilding Diet & Nutrition tips, plans, foods, recipes and more for building your best body! All of this covered and more!
Author(s): Shelton, Jon
Year: 2015
Language: English
Commentary: The Ultimate Bodybuilding Diet and Nutrition Manual
Pages: 140
Tags: The Ultimate Bodybuilding Diet and Nutrition Manual
Introduction
Important Terms to Know
Chapter One: What is Bodybuilding?
1. Introduction to Bodybuilding
2. History of Bodybuilding
3. Popular Bodybuilding Programs
a. The 5x5 Program
b. German Volume Training
c. The FST-7 Program
d. Upper/Lower Split Training
e. Full Body Workout Program
Chapter Two: The Three Core Principles
1. Smart Training
a. The Process of Muscle Growth
b. Tips for Training Correctly
2. Quality Nutrition
3. Adequate Rest
Chapter Three: Bulking and Cutting
1. When to Bulk and When to Cut
2. Calculating Calorie Intake
a. Calculating Calorie Maintenance Level
b. Calculating Bulking Calorie Level
c. Calculating Cutting Calorie Level
3. Macronutrient Ratios
Chapter Four: Nutrition for Bodybuilding
1. Diet Tips to Burn Fat
2. Nutrition Tips for Building Muscle
3. Nutrition Myths and Mistakes to Avoid
Chapter Five: What to Eat and When
1. Pre-Workout Nutrition
2. During Workout Nutrition
3. Post-Workout Nutrition
Chapter Six: Fat-Burning Recipes for Cutting
1. Breakfast Recipes
Tomato Basil Egg White Omelet
Cinnamon Steel-Cut Oats
Spinach and Mushroom Frittata
Cottage Cheese Breakfast Parfait
Sautéed Sweet Potato Hash
Herbed Spinach Egg White Omelet
Yogurt and Fresh Berry Parfait
2. Snacks and Green Smoothies
Cottage Cheese Crackers with Smoked Salmon
Easy Green Tea Smoothie
Spinach Parmesan Snack Muffins
Banana Oatmeal Smoothie
Baked Oatmeal Muffins
Spinach Green Apple Smoothie
3. Entrée Recipes
Mediterranean-Style Tuna Salad
Almond-Crusted Baked Halibut
Creamy Carrot Ginger Soup
Slow Cooker Turkey Sloppy Joes
Balsamic Glazed Grilled Salmon
Spinach Salad with Green Apples
Chapter Seven: Muscle-Building Recipes for Bulking
1. Breakfast Recipes
Corned Beef Hash with Fried Eggs
Easy Spanish Omelet
Sausage and Egg Breakfast Casserole
Apple Cinnamon Breakfast Quinoa
Ham and Cheese Egg Muffins
2. Snacks and Protein Shakes
Avocado Deviled Eggs
Tropical Fruit Protein Shake
Cottage Cheese Veggie Dip
Peanut Butter Banana Protein Shake
Spiced Mixed Nuts
Chocolate Covered Strawberry Shake
Peanut Butter Protein Cookies
Berries and Cream Protein Shake
3. Entrée Recipes
Rosemary Roasted Chicken Breasts
Curried Red Lentil Stew
Coconut-Crusted Halibut Fillets
Soy-Marinated Flank Steak
Spicy Beef and Double Bean Chili
Apple-Roasted Turkey Breast
Conclusion
Index
References
