the body builder diet pdf download
   The Beginner Bodybuilder’s 4-Week Meal Plan.
   If you’re just starting out with a strength-training routine and want to maximize gains while leaning out, follow this one-month clean eating plan.
   If you’re new to strength training and building lean muscle mass, one of the most important tools you’ll need to add muscle without fat is following a
   proper eating regime. Strength training is one of the single best things you can do for energy and longevity. But, if you’re not fueling your body
   correctly, your progress will be slow at best. It’s important that you eat approximately every 3 to 4 hours to keep your metabolism evenly fueled
   throughout the day. This will help with muscle synthesis and fat burning. Aim for five to six meals daily to stay energetic and avoid that “hitting the
   wall” feeling by mid afternoon.
   Your macronutrient intake (protein, carbs and fats) should look something like this:
   1 – 1.5 grams of protein per pound of bodyweight. Shoot for 25-30 grams of protein (6-8 oz) at eat meal. Quality proteins like grass-fed beef,
   wild caught salmon, organic turkey and chicken, eggs, whey and casein protein powders, shrimp, cottage cheese and Greek yogurt are all great
   options. Keep your carbohydrate intake around 150 to 250 grams daily. Complex carbs like sweet potatoes/yams, brown rice, sprouted grain
   breads, oats, beans, quinoa, and whole grain pastas are all excellent choices. They fuel your body, digest slowly and will be utilized for energy.
   Simple carbs like fruit, white rice, white potatoes are good for post workout to aid in recovery and fast absorption for muscle growth. Fats should
   fall somewhere between 65 to 85 grams a day. Avocados, natural nut butters, coconut oil, extra virgin olive oil, and egg yolks are all healthy fats
   that should be part of your meal plan. Good fats give you energy and are utilized for fuel not storage. All vegetables aid in digestion and give quality
   fiber to keep your intestinal tract functioning smoothly. Consume at least half your bodyweight in water. Avoid sugary drinks and diet sodas.
   Bottom line: If you want to build a muscular physique, you need to eat the proper diet. You can have a cheat meal once a week, but it shouldn’t be
   a cheat day or weekend. This will only derail your progress and leave you feeling sluggish.
   Try this 4-week meal plan with a sampling of meals you can mix and match all week long to get started with your clean eating, muscle-building diet.
   6 Week Workout Program To Build Muscle (With PDF)
   A good muscle building workout plan is principal when your goal is to add on mass and strength. The Internet and social media have given us
   access of an overwhelming amount of information. This has made it hard and confusing to distinguish a good workout program from a bad one.
   This is why I have decided to share with you my favorite muscle building program that will truly help see results within a 6 week time frame.
   Oh, you can also download the pdf version of the program by following the link below.
   If you are a beginner, please read the workout description. There I explain everything about the workout plan – how it works, explain its split, and
   look over some training terms.
   Workout Summary.
   Goal: Build Muscle.
   Training Level: Beginner/Intermediate.
   Duration: 6 Weeks.
   Days Per Week: 3-6 Days.
   Workout Length: 45-60 minutes.
   Equipment: Yes.
   Workout PDF: Download PDF.
   Skip to the workout.
   Workout Description.
   So what makes this muscle building program different from the rest? How can I guarantee that this workout will actually help you build muscle
   within 6 weeks.
   Well, technically I cannot.
   There are a lot of variables that play a role in muscle growth. Your diet, supplementation, rest, an general lifestyle to name a few. However, what I
   can promise is that if everything else is in check (i.e. you are eating enough, you are taking at least whey protein after your workouts and maybe
   using creatine, resting enough, and do not lead a destructive lifestyle) this workout program will do wonders for you.
   At the end of this workout program I will add in some notes regarding your nutrition and supplementation. I’m not going into too much depth as
   this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you.
   With all of that being said, the workout program follows the push/pull/legs pattern. This pattern is going to help maximize muscle gain and lead to
   faster results.
   Well, most traditional workouts follow a system that allows you to train each muscle once per week (the notorious bro split). Or others, that do
   not give your muscles enough time to rest between workouts thus leading to over-training. What’s the problem with that?
   Well, over-training leads to muscle loss. The one thing that, ya know, you want the least.
   READ MORE: 27 REASONS WHY YOU’RE NOT LOSING WEIGHT.
   Secondly, by exercising your muscles once per week you are not benefiting from protein synthesis. Protein synthesis is the reason why your body
   builds muscle (study, source). It lasts for about 36-48 hours after exercising. What that means is that after your workout you have a 2 day window
   in which you can build muscle.
   With traditional muscle building beginner workout plans you’re activating your muscles’ protein synthesis once instead of twice and as a result you
   are losing out on potential gains.
   This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. This makes it ideal for muscle
   building.
   Also, before we get started, you can download the PDF for the muscle gain workout plan.
   6 Week Workout Program To Build Muscle.
   Please read this before you start!
   (Especially if you are a beginner)
   The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Its focus is to help increase muscle gain and strength
   development. The muscle building program is suitable for beginners and intermediates.
   Your rep tempo should be slow and controlled. Focus on the eccentric contraction of the muscle. For example when you are lowering the barbell
   during a curl, a bench press, or when you’re lowering yourself on a chest dip.
   Aim for a resting tempo of 60 seconds. Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during
   sets.
   Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions correct form. If you don’t
   really know your limit yet, that’s fine too. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight.
   The last thing that you want to happen is for you to injure yourself during a workout.
   The workout program is designed so you can exercise 3 or 6 times a week. With that being said, if you want to maximize muscle gain, then you
   should aim for the 6 day split. If you are a beginner, you will find it hard going to the gym 6 times. This is simply because your muscles will not have
   fully rested. Start of with 3 days a week and progress towards the full 6 days to maximize your results.
   Also, it does not have to be either 3 or 6. You can go 4-5 times. Use the extra 1 or 2 visits to focus on lagging muscle groups. For example, if you
   notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split.
   While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will
   benefit your long-term development with your fitness journey.
   After the workout program you will find quick nutrition and supplementation notes. As well as a list of exercises that you can substitute existing
   ones in the workout so you can add variability (promote more muscle growth).
   Negative sets: They require either a spotter or assisted equipment. It involves doing 4-5 repetitions of eccentric movement with weights that are
   beyond your capacity. If you don’t have a spotter who can help you, that’s fine. Negative sets can often be swapped for drop sets. For example,
   let’s say that you’re doing biceps barbell curls. Your average weight with which you are capable of doing 8 repetitions is 45lbs. Let’s say you raise
   that weight to 65-70lbs. Your gym buddy (spotter) would help you raise the weight and what you are responsible for is lowering the weight in a
   controlled fashion to its starting position. For the exercises in this muscle building workout that I have recommended doing negative sets you will
   see a “Negative set” tag underneath the name of the exercise. Negative sets are usually done as a last set. For example, using the same exercise
   example as for the negative sets, imagine you are doing biceps barbell curls with 50lbs. This weight is ideal for you to properly carry out 5 or 6
   repetitions. You bring the weight down to 35-40lbs and do another 1-3 correct repetitions. For the exercises in this workout program that I have
   recommended doing drop sets, you will see a “Drop Set” tag. Remember that the Drop set should be performed for the last set of the exercise
   where you will have the lowest rep range following weight progression.
   Finally, all the exercises have a link to a video where the exercise is performed. This is until I build a library of my own with visual demos of
   exercises. For now, though, this will do.
   The 12-Week Bikini Competition Diet.
   Achieve peak performance and look your best with this detailed nutrition plan.
   If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this
   nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight,
   you’re guaranteed to get into the very best shape of your life.
   The diet plan.
   How it works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three
   snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you’ll
   vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look just in time for your moment in the spotlight.
   Phase 1: Weeks 1-4.
   Follow the meal plan outlined here, which also includes a Food Swaps guide below. In addition, try to consume at least one gallon (16 cups) of
   water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot
   sauce.
   Breakfast.
   4 egg whites ⅓ cup (uncooked) instant oatmeal 10 almonds.
   Totals: 240 calories, 20g protein, 22g carbs, 8g fat.
   Mid-morning Snack.
   4 oz skinless, boneless chicken breast 3 oz sweet potato, boiled or baked, without skin ½ oz English walnuts, shelled.
   Totals: 258 calories, 26g protein, 17g carbs, 11g fat.
   Lunch.
   4 oz skinless, boneless chicken breast ½ cup long-grain brown rice 1 cup chopped broccoli, boiled or steamed.
   Totals: 263 calories, 29g protein, 34g carbs, 3g fat.
   Midday Snack.
   1 scoop whey protein isolate ½ large (8″) banana 1 tbsp natural peanut butter.
   Totals: 271 calories, 29g protein, 19g carbs, 9g fat.
   Dinner.
   5 oz cod 1 white corn tortilla 1 cup sliced zucchini, boiled.
   Salad with dinner.
   2 cups mixed greens 10 almonds, crushed ¼ cup cherry tomatoes, quartered ¼ cup red onion 2 tbsp balsamic vinegar.
   Totals: 328 calories, 32g protein, 32g carbs, 9g fat.
   Evening Smoothie.
   1½ scoops whey protein isolate.
   Totals: 158 calories, 38g protein, 0g carbs, 1g fat.
   Daily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat.
   Phase 2: Weeks 5-8.
   In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high
   and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid
   intake, drinking at least one gallon of water per day.
   Breakfast.
   3 egg whites 2 oz 99% fat-free ground turkey breast ⅓ cup (uncooked) instant oatmeal.
   Totals: 214 calories, 29g protein, 19g carbs, 3g fat.