Foods & Diet Archive

Diet plans for the Female Beginners

Diet plans for the Female Beginners

An inexperienced person who has yet to learn the basic principles of diet is often referred to as the beginner of diet. You’re on a point in your life where you want to get your body into shape. You’ve made the right choice no matter how old are you. The good thing is here you’ll find the ways to pile up lean muscles and lose excess body fat. You surely have a lot of questions regarding your health as you are so concerned about it.

No matter which physical exercise you’re doing; a healthy and nutritious diet will maximize the outcome of your hard work. A proper and good diet will help you strengthen your immune system and lower the risk of various diseases like cardiovascular diseases and obesity etc. it can also work well with your mental health, curing the depression. Moreover, it can have very positive effects on the neuromuscular and neurodegenerative diseases.

Meal Plans:

Meal 1:

–   2 whole Omega- 3 eggs

–   3 egg whites or liquid equivalent

–   ¼ cup of oatmeal

First thing in the morning when the time is a factor; mix 20g of whey in a bottle, 1 tsp PB and your oats. Shake it well and drink.

Meal 2:

–   1tbsp of natural peanut butter

–   20g of whey isolate powder mixed in water

Mixing peanut butter with your whey will be easy.

Meal 3:

–   ¼ cup rice

–   4-5oz chicken breast, fish or turkey

–   1oz almonds or cashews

–   Green vegetables

The easiest thing is baking, grilling or boiling your chicken. You have to cook enough to the last for several days.

Meal 4:

–   Repeat the same diet as meal 1 or 3.

Try to mix it with other varieties to help you.

Meal 5:

–   Repeat the same as meal 2.

You have to take the green salad and don’t try to load it with other added ingredients.

Meal 6:

–   2 whole omega- 3 eggs

–   Liquid equivalent or 3 egg whites

The last meal shouldn’t be eaten before the bed time. It’s not at all any kind of fun to be hungry before sleep.

Important notes on diet:

–   You do not do so before eating the first meal of your day if you train first thing in the morning.

–   Your past workout meal should be meal 2, 5 or 6; if you train later in the day.

–   Before training, focus on the meals 1, 3 and 4.

–   Specific meals should be eaten at certain times; meal order is unimportant.

–   Try as much as possible to alternate between the meals.

–   Don’t try to mess your body with excess shakes. Try to take two shakes after meals per day. This will help you adding a great deal.

–   Mix and match as there are 3 meal choices for the last meal of the day.

Types of food you should prefer:

Eggs, whey proteins, peanut butter, beef, chicken, green vegetables, fish, turkey, rice, sweet potatoes and oatmeal are the things that will help you gain a healthy and quality weight.

Foods that you should try to avoid:

Any type of milk, processed foods, sodas, fast foods, excess cheese, excess Condiments, bread and cereal should be avoided if you want to gain a perfect body.

Preferable Supplements:

The supplements that you can take with food include Omega- 3 Fish Oil, Coral Calcium, Potassium and Juice Plus to add the lean muscles to your body.

For those who put on fat quickly need to stay on the beginner’s diet as long as their body loses fat to a more manageable level.

Diet Plan for Male Beginners

Diet Plan for Male Beginners

Male beginners are:

  1. A person who are inexperienced
  2. That one who begins something
  3. The one who master yet the basic foundational principles
  4. The one who is not trained with serious intent

One day you reach a point in your life where you finally decided and ready to get into shape. You have made a right choice either you may be old or young. As you are ready to pile on pounds and pounds of muscle so there is a good chance you are here because it’s the time to get into shape and time to lose some fat. Finally, you realize that the overall importance of health has greater importance than anything else. Your overall health comes into play no matter who you are, for the sake of your own wellbeing.

Regardless of your physical exercise, a goal along with a proper diet is considered to be one of the best things that will ever undertake in your life. With proper nutrition and, regular physical exercise will stronger your immune system and protects you from so many diseases like diabetes, cardiovascular disease and obesity which is one of the most prevalent diseases in our today’s world. A sound diet with a regular physical exercise creates a positive impact on improving your mental health and in most of the cases it can help to cure or prevent depression. Regular exercise also creates a positive impact on neuromuscular and neurodegenerative diseases. Further, it helps to reduce damage to alcohol abuse induced brain damage.

Here is a proper meal plan for male beginners given below that is specifically designed assuming all the perfect and healthy things. Those who are going to follow this diet plan make sure they are following all the guideline perfectly and they are is in perfect health as those who suffer from some type metabolic disorder do not follow this type of diet plans.

Meal plan for male beginners:

Meal 1:

Egg white or liquid equivalent 8 eggs

Whole omega-3 eggs 2

Oatmeal half cup

Or:

Whey isolates powder 40 grams

Natural peanut butter 1 tbsp

Half cup Oatmeal

Meal 2:

Whey Isolates powder mixed in water 40 grams

Natural peanut butter 2 tbsp

Or:

Filet or lean beef 6oz

Green salads or fresh green vegetables

Meal 3:

Fish or turkey and chicken breast 8oz

Half cup of rice

Cashews or almonds 1oz

Green vegetables

Or:

Fish or turkey with chicken breast 8oz

Sweet potato 1

Almonds and cashews 1oz

Fresh green vegetables

Meal 4:

Meal 4 is all as same as meal 1 or 3

If you are selection option 2 of meal 1 then add extra tbsp of PB

Meal 5:

Meal 5 is same as meal 2

Meal 6:

8 liquid equivalent or egg whites

Whole Omega-3 eggs 2

Or:

Lean beef or Filet 6 oz

Or:

Whey isolates mixed in water 40 grams

Natural peanut butter 2 tbsp

Daily totals:

You can take male beginner diet meal plan is calories (KCL) 2785 to 3060, Carb 120 to 150, Proteins (PT) 240 to 275 and Fat 98 to 132. All in one, this diet meal plan for beginners is specifically designed to get you going in the right direction So that you cannot put on too much fat. It is a healthy meal plan and you will see your body fat go down quickly.

Diet Plan for Female Intermediate

Diet Plan for Female Intermediate

Three types of intermediates:

  1. Occurring or being at the middle stage, place or between extremes
  2. One type is those who has yet to reach the full level of potential and has mastered the basics
  3. One who in-depth training is ready for more and while refinement is the secondary concern still needing for growth and refinement.

From the steroid training outline, you have now mastered the five points, your strength and endurance is up and you have maximum lean muscle tissue, yet your progress and gains have begun to stop or even slow down. Slightly, the weight of your body may have increased, but still it is in a very manageable place. By any means, you are not fat or overweight, and again dramatically your gains have begun to slow. If this whole type describes you then you are ready and able for the steroid Intermediate level diet.

When you compare the beginners and intermediate diet, the first thing you will notice about these plans is that food is almost pretty same; it’s only the amount and quantity of food that has changed. You should be carrying more muscle mass as the protein is increased. Fats will also increase with the increase of protein, but it will be the carbs that make a big difference. The ratios will remain close to same for three major nutrients; no matter how advanced you are they should always remain the same.

If you are ready to follow the diet, then there is no way to determine exactly. Remember one thing that everyone is different so to a certain diet no one’s body has the same exact reaction. Nutrients do not change from person to person so there are some key principles that apply to everyone, just as it is your training partner so a carb is a carb for you. It’s all about the manner in which these nutrients are processed by our body that affects differently to all of us. There are some key points to consider as everyone is different so that these can help you for the Intermediate level diet plan.

Here is the diet plan designed assuming all perfect things. It has created a positive genetic response to the diet of beginners. The intermediate meal plan is as follows:

Meal 1:

Liquid equivalent or 4 egg whites

Whole omega-3 eggs 2

Half cup of oatmeal

Or:

Whey isolates powder 25 grams

Natural peanut butter 1 tbsp

Oatmeal half cup

Meal 2:

Whey isolates powder mixed in water 25 grams

Natural peanut butter 1 tbsp

Or:

Lean beef or Filet 4 to 5oz

Green salad or green vegetables

Meal 3:

Turkey or fish, chicken breast 5oz

Rice half cup

Cashews or almonds 10z

Green vegetables

Or:

Chicken breast, fish or turkey 5oz

Sweet potato 1

Cashews or almonds 1oz

Green vegetables

Meal 4:

In meal 4 all are same as meal 3

Meal 5:

In meal 5 all are same as meal 2

Meal 6:

Liquid equivalent or egg whites 4

Whole omega-3 eggs 2

Or:

Whey isolates 25 gram

Natural peanut butter 1 tbsp

Post workout shake:

Whey isolates 25 gram and fast acting carb like waxy maze 15 to 20 grams. After training drink this immediately almost 15 to 20 minutes after you are cooled down.

Advanced Diet Plan for Male

Advanced Diet Plan for Male

If you are following the advanced male diet plan than make sure everything must be perfect. You need to be deadly serious about what you are doing to keep your physique in shape and you need be dead set on reaching your goals and make sure you are not ending up gaining more fat instead of muscle. This diet plan is not for someone who is that average gym rat and also not for the one whom simply want to look good so the question is who exactly is this diet plan for?

  1. This Male advanced diet plan is for a hardcore competitor, on his frame who already has a large amount of muscle and in order to add more still looking for the new ways.
  2. It is for someone, who is a hardcore bodybuilder. Bodybuilder, who may not compete in his life, but live his life in the exact same way as the competitor live and to add more size looking for new ways.
  3. It is also for the one who had a great metabolism. When they first start following this diet plan it may not have been the best but over the past few years by changing their body composition they have dramatically improved it.
  4. This Advanced male diet plan is also suitable for the one who is looking to add a ton of size, but as compared to the normal amount of quality size, he already has a larger size. It’s Important to note that, right now you may be the one reading this and wishes to be huge, that’s fine, but if you don’t already have some serious muscle on the frame and don’t have some time in the saddle and you jump right on this diet then you are going to get yourself in a serious trouble.

When you compare both diet plans intermediate and the advanced diet plan you will notice that all the food among both plans is pretty much same it’s only the amount of food that has changed. In this plan fats will remain constant, protein will also remain relatively the same and the ratios of three major nutrients will also remain the same but the only big difference you can see in the carbs. You will find this difference between intermediate and beginner’s diet plans. Here is the advanced diet plan for male given below. Those who are going to follow this plan remember one thing that everyone is different so the certain reaction of diet is not the exact same on all persons. Advanced level diet plans for male is:

Meal 1:

Liquid equivalent or egg whites 4

Oatmeal 2 cups

Whole omega 3 eggs 5

Or:

Whey isolates powder 40 to 50 grams

Natural peanut powder 2 tbsp

Oatmeal 2 cups

Or:

Natural peanut butter 2 tbsp

Liquid egg whites 2 cup

Oatmeal 2 cup

Meal 2:

Whey isolates powder mixed in water 40 to 50 grams

Natural peanut butter 2 tbsp

Oatmeal 1 cup

Or:

Filet of lean beef 7 to 8 oz

Rice 1 cup

Fresh green salad or green vegetables

Meal 3:

Fish or turkey and Chicken Breast 8oz

Rice 1 cup

Green vegetables

Cashews or almonds 2oz

Or:

Chicken breast and fish or turkey 8oz

Sweet potatoes 2

Cashews or almonds 2oz

Green vegetables

Meal 4:

Meal 4 is exactly same as meal 1.

Meal 5:

Meal 5 is exactly same as meal 3

Meal 6:

Liquid equivalent or egg whites 10 to 12

Whole omega-3 eggs 2

Or:

Lean beef or Filet 7 to 8oz

Or:

Whey isolates powder mixed in water 40 grams

Natural peanut butter 2 tbsp

Eating Habits to Gain Muscles

Eating Habits to Gain Muscles

It is really confusing for everyone to understand the eating habits for different goals. Here are given some of the important instructions that one need to follow in the field of bodybuilding. It will help you to build a diet plan to gain muscles in an appropriate way.

  • Firstly, you need to set a goal to drink a lot of water daily. The water needs to be pure and clean. All the other drinks and sodas need to be avoided during the bodybuilding process. That will release insulin and store fat so they will not be included as water intake.
  • The stage of training and the level of physical development determine the total amount of calorie intake. It will help to increase mass and lose weight.
  • The basic requirement of bodybuilding is the excess protein intake and large amount of unsaturated fats.
  • Depending on the body fat and appearance the bodybuilder will try to build as much muscles as possible.
  • Before the competition, the major purpose is to lean out and the calorie intake is reduced to lose as much fat as possible. The amount decided should be substantial enough to spare all the hard muscles.
  • You should take a multi-vitamin or multi-mineral daily. The average dose is about 18 mg’s per serving. If some of the individuals are given unnecessary supplements they may face some complications.
  • To create a diet plan that is most suitable to your lifestyle will work the best for you. You really don’t need weight loss pills and fad diets to gain muscles. All you need is patience, commitment, dedication and planning.
  • Taking a healthy breakfast is the most important thing you need to do. It stokes the metabolic furnace and is a great high-fiber way to start a day.
  • You should always prefer unsaturated fats to eat and prepare the chicken, vegetables and potatoes in them rather than butter and margarine.
  • It doesn’t matter how much you work at the gym, your healthy diet is always responsible for your success.

Major Women’s supplements:

Some of the most important supplements taken by women for the muscle gaining purpose are as listed below:

  • Shakes
  • Bars
  • Vitamins
  • Added nutrients
  • You should check the cholesterol amount in everything you take. Take less than a milligram of high quality drinks as they virtually contain no cholesterol.
  • Always prefer the higher quality protein blends that have more dissolvability than the inferior counterparts that requires excessive shaking.
  • It is important for women to take as much carbohydrates as they can. These are present in whole wheat products, sweet potato, oatmeal and rice cakes. Some women also take zucchini, beans, carrots and asparagus for this purpose.
  • In fats, the major product you should take is salmon. Prepare a healthy, home-baked, brushed with excess virgin oil version and eat it twice a week during the trainings. Other fat food products that you can take are natural peanut butter, avocados, raw almond butter and many more varieties of nuts.

Pre workout – Stretching:

There are a lot of different baseline flexibilities in the individuals that can be really helpful in injury treatment and injury prevention. There are three different types of stretching that people perform and that are passive stretching, Active stretching and Isometric Stretching. You should not try to make great gains in the flexibility in short time and should be maintained to prevent the inflexibility. Reach ups, Alligator stretch, Seated Straddle Stretch, Back Crunch Rolls, Cat Stretch, Chest and Triceps Stretch, standing Torso Twist and Standing Calf Stretch are some examples of stretches.