Bodybuilding Nutrition Made Simple

Many bodybuilders know they need to have “good nutrition” to build a great physique but they are not quite sure where to start as nutrition seems complicated and mysterious – its not! Bodybuilding nutrition is really quite simple if you use a top-down approach. 

A lot of the confusion people have is that they hear “you should do this” and “you should do that” only to find that all the advice seems to conflict and doesn’t seem to fit into a bigger picture. here I’m going to give you the bigger picture so YOU can put together your OWN nutritional plan to meet your goals.

A bodybuilders nutritional plan is very similar to a personal financial budget. Both are about making difficult choices and then sticking to the budget – in both cases, disaster strikes if you blow the budget. 

If you blow your financial budget, you end up over your head in 21% credit card debt. If you blow your nutritional budget you end up fat or weak.

In a financial plan you start with your income and then subtract out the nonnegotiable expenses like taxes and rent to find out how much spending money we have. For our nutritional plan we start with amount of calories we can eat per day, then subtract out the things we need for lean muscle growth then see how many cheat foods we can have. Lets look at how easy the top down approach to bodybuilding nutritional planning is.

Read more at Scooby's Workshop

Should Kids and Pre-Teens Pump Iron?

In the past two decades, strength training - once the bastion of competitive weight lifters, bodybuilders, football players and pro 'rasslers - has slowly become acceptable and even embraced by women, business professionals, senior citizens and even skinny runners.

All, for the most part, were once averse to "bulking up" but now can't ignore the benefits of building lean muscle mass on metabolism, bone health and muscle tone.

But one group that seems to be left out of benefits of building strength remains children and young adolescents, despite the fact that respected organizations have proclaimed it is both safe and healthy. In 2008, the American Academy of Pediatrics came out with a policy statement on strength training for children and teens declaring it to be safe, within limits, for children as young as 7

Read more over at The Post and Courier

Gym Mistakes to Avoid

You may be hitting the gym and sweating it out, but there may be some habits that could be keeping you away from perfect fitness. Be wary of such practices such as following a set routine and being impatient.

Kieran Fisher, founder and managing director of British sports supplement store Bodybuilding Warehouse, says there are a few points to keep in mind to ensure that regular workout reaps maximum benefits, reports

* Going cardio crazy: Jumping straight on the cross trainer in a bid to burn away those calories and avoiding weights for fear of 'bulking out' is one of the most common mistakes to make. Endless cardio routines will burn muscle and could push your metabolism into a worse state than it started. Hitting the weights, will keep a stimulus on your muscles and keep your metabolism up at the same time.

*Routine on repeat: You know what you're good at, so you stick to it. But despite thinking you're not a natural runner or your arms are too weak for bicep curls, doing the same routine for too long will lead to a plateau and you will stop seeing results. If your gains have stopped, don't be afraid to switch your routine. Just because you like something doesn't mean it is the best thing to do in order for you to hit your goals.

Read more from Business Standard

Marine Recruiter Finds Motivation in Body Building

Sgt. Gabrielle G. Reynoso, canvassing recruiter, Recruiting Substation Butler, Recruiting Station Pittsburgh, participated in the 2014 National Physique Committee Pittsburgh Championship at the Soldiers and Sailors Memorial Hall in Oakland, Pa, May 3.

The National Physique Committee is the largest amateur bodybuilding organization in the United States. Bodybuilders compete in competitions from local to national competitions sanctioned by the NPC.

Marines have rigorous standards of physical fitness which include an annual Physical Fitness Test, Combat Fitness Test and weight standards. However, to become a body builder one has to train differently especially with one’s diet. 

According to Reynoso, she prepared most of her meals during the weekend because, as a canvassing recruiter, she is always on the go.

“You get to learn about yourself and self-discipline,” said 27-year-old Reynoso. “It was so time constraining. I wanted to see that I could do it. I had to be at the gym at 5:30 a.m. to work out and after work I was back at the gym to do cardio.”

Read more at dvids

Female Bodybuilder's 18 Month Transformation

What started as a bid to lose baby weight has become a complete lifestyle overhaul.

Eighteen months after first hitting the gym she is competing in bodybuilding competitions – and says she has "got the bug".

Emily said: "Towards the end of my pregnancy I saw some pictures of these really stunning, toned women and it turned out they'd used bodybuilding to achieve their look.

"I was really keen to give it a go so after I'd recovered from the birth of my daughter Ava I went and got the all clear from the doctor and started training. My husband Craig is a personal trainer and sorted all my meal plans and training in the beginning.

"I was quite nervous when I started going to the gym, now I'm a lot more confident. After about four or five months of training I began to blossom and people started to compliment me on my new figure."

Now, 18 months after she began training, Emily has made an incredible transformation. But the change hasn't been an easy one. Emily has rotating training days and a strict diet plan.

Read more at the The Plymouth Herald

Mother to Take Part in Bodybuilding Competition

A mother who took up bodybuilding a year ago is taking part in a Miss Universe competition.

Claire Rayson, from Stanley, County Durham, has qualified for the event in Southport in October.

The 35-year-old, who has two children, Kaitlin, ten, and, Brandon, seven, works as a fitness instructor at Stevie’s Gym in Stanley.

As well as taking classes, she trains 12 hours a week and has to stick to a gruelling low carb, high protein, alcohol free diet.

Ms Rayson, of West Kyo, who is 5ft 3ins and weighs nine stones, said: “The diets are the worst. They are horrendous, pure torture at times, especially having the kids, when I have to feed them knowing I cannot have it.

“I do have to train really hard and have to be totally focused and dedicated. I have not done anything at all socially recently.

“I have not been to meet my friends or anything since before Christmas.”

Ms Rayson won the Miss Tyneside Toned Figure part of the competition before coming second in the North Britain heat and sixth in the national finals.

She added: “I just enjoy doing it and I like the look. I like to be different.

“The children love it. They think it is great.”

Meet Samantha the Supermum


The mum-of-four is just weeks away from competing in her first bodybuilding competition – just less than a year after giving birth to little Bobbie.

While most mums spend months fighting the flab after having a baby, incredibly Sam has a six pack, weighs under nine stone and even a size six top is too loose on her.

In fact, it’s safe to say with her ripped physique, Sam is in the shape of her life as she gears up to take part in the prestigious Don Styler bodybuilding championships in Gosport on July 5.

But just two years ago her life was a different story.

The 30-year-old suffered the ultimate heartache when she had three miscarriages close together.

Feeling low and depressed, she turned to food for comfort and soon found herself at 13 stone and wearing a size 16 – four stone heavier than she is today.

Read more from The Southern Daily Echo