Foods & Diet Archive

Egg protein

Egg protein contains long chain of amino acids, and the supplement of egg protein, are made from the egg whites. The egg protein is not very soluble so lecithin is added so that it can be mixed easily.

Mostly the egg protein is used by athletes because, it is used to repair muscle tissue and with the intense exercise the athletes do they break down large amount of muscle tissue.

Without taking extra calories the egg protein supplements help in repairing maximum muscle tissue. And the trouble of making eggs 6-7 times a day is also solved with these supplements and they are easy to consume.

For males 1-1.5 grams of egg protein helps in repairing the muscle tissue and in females .75-1 gram. The number of protein grams are divided with the meal and multiplied by the body weight, not to exceed 50-55 grams per meal.

Your body will need to use the protein immediately after the workout so; you need to consume protein within half or 1 hour of your workout. Take protein before you sleep so that protein repairs muscle even when you are asleep. Most of the muscle tissue is repaired while you are asleep.

Eating raw egg whites may cause salmonella bacteria, which is carried in poultry. Heating destroys the bacteria so supplemental and cooked form of egg whites is not harmful.

 

Pre-Contest Diet Plan for Male

For a contest, there are so many ways to diet but a website Steroid.com collected all the best information and compiled them all in order to help you to reach your goal of a ripped contest ready physique. For all, there is no perfect diet as on higher amount of carbs some respond better and some on extremely low carb diets do much better but we have provided you both methods, it’s up to you what to choose. Diet plan listed below is neither deemed better than the other as it is 100% based on the individual body. However it doesn’t matter what diet plan you choose to follow and who you are, you only need to make adjustments to fit your metabolism perfectly and to fit your body type. You are always encouraged to have the second set of eye gauging you all the time instead of the type of diet you follow and who you are. In a true light, almost no one can see themselves. Almost everyone sees themselves more muscular and leaner than they really are or fatter. A huge mistake that many of guys make is going in on this alone.

In shape to being contest or bodybuilding in shape and equating being lean is another big mistake that many tend to make. A physique you can be proud of is that your 8% has body fat and carrying a fair amount of muscles. You won’t stand a chance if you step on the Stage with such numbers and you will be considered fat.

Two Diet Plans for Male pre-contest:

Diet Plan 1: Overall, this plan is higher carb diet, but it is completely based on carb cycle and utilizing all type of high, medium and low carb day. In order to maximize fat loss, with this we are able to keep the fats in your diet plan. To lose a body fat quickly, carb cycling diets can be a great way, but in most of the cases individual will completely eliminate fat intake, early on which is often a big mistake but later in a diet it becomes possible necessity.

Diet Plan 2: This diet plan is throughout a low carb diet but as its primary source of energy throughout, it utilizes fat intake. When compared to carb cycling diet, there are so many advantages of using this diet plan.

The advantages and disadvantages of both diet plans are discussed below, but it will also individually based sort of thing.

Advantages of Both Diet Plans:

Carb Cycling Advantages	Low Carb Advantages
The most obvious one about carb cycling is that you get to eat more carbs in your diet plan.	Throughout your energy levels will remain constant in low carb diet plan. As you will on the carb cycling diet plan, you will have no up and down fluctuation of energy levels.
Throughout the diet plan, you will remain fuller.	During the course of your low carb diet plan, you will appear harder.
In your carb cycling diet, you will have more variety in your diet.	When doing cardio, you will have much easier time for burning up the glycogen stores.
For more carbs, you will have less of carving, but from a low carb diet plan this will not be a big difference.	In your low carb diet plan, your diet will remain constant.

 

Disadvantages of Both Diet Plans:

Disadvantages of Crab Cycling	Disadvantages of Low Carb Diet
Throughout the diet plan, your energy level will be up and down.	If you do not keep your water intake high then you run a higher risk of dehydration.
Until you get closer to the end, on this diet plan you may feel bloated.	In this diet plan, you have a less variety of foods to choose from.
In this plan, you have a tendency to desire to cheat more.	The biggest disadvantage of this diet plan is you don’t get to eat carbs.

Pre-Contest Diet for the Females

If you’re one of those who want to take part in the contest, it is the right place to maximize your potential. There are many diet plans for you to win any contest, but we’ll provide you the best information here to reach your goal. Here are given the two methods low and high carb diets, it’s your choice to choose the best for you.

Diet number 1:

It’s a high carb diet plan and is based basically on low, medium and high carb day. This diet will help you a lot in fat loss by keeping fats in your body.

Diet number 2:

It’s the low carb diet that uses the fat intake as an energy source. This diet is usually preferred to the carb cycling diet.

Advantages of above-mentioned diets:

Carb cycling: In this diet, you get to eat a lot of carbs and will remain fuller throughout your diet. It provides you with a lot of different varieties and you’ll experience fewer cravings through this diet.

Low carb: In this diet, the energy level remains constant throughout and you won’t experience any ups and downs in this diet. It will make you look harder, help you burning up more glycogen stores while doing the cardio session. Moreover, your diet will remain more constant.

The carb cycle diet

This diet is utilized for manipulating the nutrient intake and to fluctuate between the fat and carb intake. It is important to keep the nutrient intake in proper alignment while following proper off-season diets.

Meal 1:

–   Liquid equivalent or 7 egg whites

–   ½ cup oatmeal

Take this meal always before training

Meal 2:

–   1 cup of asparagus or green beans

–   4oz chicken

–   1oz cashews or almonds

You can take this at any time of the day.

Meal 3:

–   Repeat the same as the meal number 2.

Meal 4:

–   ½ cup of oatmeal

–   25g of whey isolate in water

Take this meal at any time of the day.

Meal 5:

–   4oz of sweet potato

–   4oz chicken

Take this always after training.

Meal 6:

–   1 cup of green beans or asparagus

–   4oz chicken

This should always be the last meal of your day.

The low carb diet

This is the diet to make your body rely on energy from the fats solely. It is important to keep the nutrient intake in proper alignment while following proper off-season diets. Keep one thing in mind that your goal is to minimize the muscle tissue loss to the fullest extent.

Meal 1:

–   4 egg whites

–   3 whole eggs

Meal order isn’t important.

Meal 2:

–   1oz cashews or almonds

–   4-5oz chicken

Meal order isn’t important

Meal 3:

–   1tbsp of natural peanut butter

–   25g whey isolates in water

Meal order isn’t important

Meal 4:

–   1 cup green beans or asparagus

–   4-5oz salmon

Meal order isn’t important

Meal 5:

–   Repeat the same as meal 3

Meal order isn’t important

Meal 6:

–   Repeat the same as meal 2

Meal order isn’t important.

Supplements you can take:

Omega- 3 Fish Oil, Potassium, Coral Calcium, Juice Plus or related products are the supplements that you are strongly urged to take along with food at this stage.

Male intermediate diet

Intermediate in steroid dictionary means:

1. Being or occurring at the middle place, stage, or degree or between extremes
2. One who has mastered the basics, but has yet to reach the full level of potential
3. One who is ready for more depth in training, still needing growth and refinement and refinement is the secondary concern

When your gains and your progress begun to slow down or stop, it means that your fat have increased slightly but it is manageable. It does not mean that you are overweight or fat but your gains have started to slow down. If you come under this description than you are ready for this intermediate diet.

Between the beginner’s diet and the intermediate’s diet the only difference is the quantity of the food. Protein will increase and because you are carrying more muscle mass fat will increase a bit. The major difference will be between the carbs. The ratio of the 3 major nutrients will always remain the same, no matter how advance your diet is.

Steroid.com cannot determine that if you are ready for this diet or not. It is you who can determine that this diet is right for you in every way. If you fall in the category of individuals who can follow this diet than you should and if you don’t fall in the category than you should not start this diet. It can cause some side effects that can be dangerous for your health.

Q: Have you gained a lot of excess body fat? Are you gaining body fat rapidly on the beginner’s diet?

A: If you answer is yes than this diet is definitely not for you.

Q: Did you start the beginner’s diet at a relatively high body fat to begin with? By high body fat we are not necessarily talking about fat as it is described in everyday society, but physique fat. If so are you physique fat still today?

A: if your body fat is over 15% than this diet is not for. You need to lose body fat from 15% to at least 12%. I9f you continue the beginner’s diet and work hard you’ll reach your goal.

Q: Are you relatively lean, have gains begin to slow down are they becoming increasingly difficult?

A: If you are lean, 12 % or under and you have difficulty in making progress than this diet is for you.

Note: this diet is planned for the people who are lean and their progress have slowed down. If anyone other than these people try this diet and it doesn’t suit them than it will be their loss. They might get some dangerous side effects. So, take this diet only if suitable for you.

Intermediate meal plan

Meal 1: -4 egg whites or liquid equivalent -5 whole Omega-3 eggs -1 cup oat meal Or: -40-50 gram whey isolate powder -2 tbsp natural peanut butter -1 cup of oatmeal Or: -20-25 grams whey isolate powder -1 cup liquid egg whites -2 tbsp natural peanut butter -1 cup of oatmeal

Meal 2: -40-50 grams whey isolate powder mixed in water -2 tbsp natural peanut butter Or: –6-7oz filet or lean beef -green vegetables or green salad

Meal 3: –8oz chicken breast, turkey or fish -1 cup rice -2 oz almonds or cashews -green vegetables Or: -8oz chicken breast, turkey or fish -2 sweet potato -2 oz almonds or cashews -green vegetables

Meal 4: – Same as meal 1

Meal 5: –same as meal 3

Meal 6: -10-12 egg whites or liquid equivalent -2 whole Omega-3 egg Or: -6-7 oz filet or lean beef Or: -40-50 grams whey isolate mixed in water -2tbsp natural peanut butter

Female advanced Diet

You can take the meaning of advanced as:

• One who is far on in time or course
• One being beyond others in progress or ideas
• One greatly developed beyond an initial stage
• One who has surpassed the majority, who has built a large solidified base of muscle tissue

The individuals who have done all their training and diet must know that how their body will react to certain foods. What food or exercise is good for them and what is not good for them. After years of exercise and diet you have put on large amount of muscle mass. This diet is not for the gym rats or for those who are just doing all this for looking good. It is a serious diet and it is for the bodybuilders. Those who want to follow this diet must know that it is not easy, it is done to gain some body mass. The people who want to follow this diet must have more muscle mass which will help in altering the metabolic rate. Some individuals won’t be able to handle such diet.

If you are following this diet you need to get dead serious about it because this diet will help in gaining body mass.

So what exactly is this diet for?

• The competitor who already have large amount of muscle on her frame and is still looking for ways to add more
• The bodybuilder who does not compete but lives her life as a competitor, and is looking for adding more size to her frame
• The individual who have great metabolism, it was not as affective when they started but by their changing body composition over the past few years they have improved it
• The one who wants to add large amount of quality size to their frame. If your muscles are not strong enough than this diet can cause some serious troubles.

When you compare the intermediate and advanced diet, you’ll notice that they are almost the same. Protein may vary for some. Fats will remain constant but there might be some changes in the carbs. The ratio of the 3 major nutrient must always remain same no matter how advance diet you take.

No one can determine that this diet is best for you or not. You need to understand for yourself that this diet is for you or not. If you fall in the category from 4 given points than you can follow this diet, otherwise it can cause some major problems.

Q: Have you gained a lot of excess body fat? Do you put on excess body fat easily?

A: if yes, than this diet is not suitable for you.

Q: Perhaps you don’t gain body fat very easily, yet you have managed to pile on a little more then you should have, should you use this diet?

A: If your body fat is over 18% than this diet is not for you but if it is under 18% than this diet is good for you.

Q: Are you relatively lean, have gains begun to slow down, are they becoming increasingly difficult?

A: if your gains are becoming difficult and you are lean, 17-18% or under than you should start this diet.

Note: this diet is recommended only to the people who want body mass and have lean body. The individual who suffer from metabolic disorder must not follow this diet. This diet is for the people who are following the guidelines.

Advanced meal plan

Meal 1: -4 egg whites or liquid equivalent -2 whole Omega-3 eggs -1 cup of oatmeal Or: -25 grams whey isolate powder -1 tbsp natural peanut butter -1 cup of oatmeal

Meal 2: -25 grams whey isolate powder mixed in water -1 tbsp of natural peanut butter Or: -5-6oz fillet or lean beef -green vegetables or green salad

Meal 3: 5-6oz chicken breast, turkey or fish -3/4 cup rice -1oz almonds or cashews -green vegetables Or: -5-6oz chicken breast, turkey or fish -1 large sweet potato -1 oz almonds or cashews -green vegetables

Meal 4: -Same as meal 3

Meal 5: -same as meal 2

Meal 6: –4 egg whites or liquid equivalent -2 whole omega-3 eggs Or: -25 grams whey isolate -1tbsp natural peanut butter