24-hour supplement guide

It’s not just about hard work – the way you supplement your training diet can make a world of difference to your muscle growth. Here’s what to take and when

First thing

It’s important to rehydrate quickly after a good night’s sleep. It also presents an opportunity to pop a couple of pills. ‘A quality multivitamin and fish oil tablets will promote a healthy immune system and good general health,’ says Mark Roberts, director of the Personal Space gym in London.

Breakfast

This is your first opportunity to get vital quality protein on board. ‘To create an environment in which your muscles will grow you need a protein-rich breakfast,’ says Simon Harling, director of fitness company Elite Fitness. ‘You can get that by making protein pancakes or eating your cereal alongside a protein shake.’

Mid-morning snacks

‘For the best results you need to eat small, frequent meals throughout the day,’ says Roberts. ‘Try to include protein in every snack to keep your supplies of amino acids topped up, and avoid simple carbs, such as white bread and white rice so your energy levels don’t crash.’

During workout

To stay hydrated and keep your stomach settled during intense exercise, drink water in small regular sips. If you can stomach it, then 10-15g of fast-acting whey protein during a workout can also be beneficial.
Post-workout Research suggests that you should take on quickly-digested protein such as whey immediately after your workout. A shake is fastest way to do this. Use water rather than milk. ‘Remember to add some carbohydrate or eat a banana alongside it to help your body absorb the protein,’ says Harling. ‘Your blood sugar levels will be low so it’s a good time to eat carbs.’ This is also the time to take another 10-15g of BCAAs as well as glutamine, an amino acid that speeds up the muscle recovery process.

Dinner

Eat your evening meal two to three hours after your workout to keep the flow of amino acids going to your muscles. This meal should contain good-quality lean protein, carbs and vegetables. This is a good time to take a zinc and magnesium complex. ‘A lot of us are zinc deficient because we don’t eat enough seeds, nuts and pulses,’ says Harling. ‘ZMA really helps to preserve energy levels and recover from exercise.’

9 Muscle Building Nutrition Rules

Muscle building nutrition is actually very simple and is a major factor in your bodybuilding success. However many people seem to get confused when they are putting together a muscle building diet. For that reason here is a simple and easy to understand and implement set of rules that anyone can use to pack on muscle mass. Here they are:
1) Eat 5-7 small meals each day. This ensure your muscle have a continual supply of energy and decreases the chances of the body storing food as fat. Steer well away from the mentaility of 3 square meals per day. This is definitly one of the most important weight gain tips going.
2) Each meal should contain around 30 grams of protein in it and also quality carbohydrates. rice, potatoes, past and bread ensure that carbs are readily available. Red meats, egg whites, tuna and milk are superb sources of protein.
3) Make use of supplements. The most basic supplement required is a whey protein supplement that should be taken immediately after training and prior to sleeping.
4) Simple carbohydrates (sugars) need to be avoided. Even though your energy will rise quickly it will drop down leaving you deflated soon enough. It may also produce problems with your insulin metabolism and trigger the storage of excess fat.
5) Do not eat foods high in fat or salt content. Good fats originating from olive oil, peanut butter and fish are healthy for you and ought to be included in your diet however fats originating from vegetable oil, butter and animal fats need to be removed totally, that takes any junk food out of the equation too!
6) Eat a pre workout meal. This should consist of a decent amount of complex carbs and also protein about an hour before your training session. this will ensure that protein is immediately accessible by your muscles and also give them enough energy for your workout.
7) Ensure decent post workout nutrition. Carbs and protein are essential at this time due to that fact that the muscle have just been broken down. A whey protein drink is great for this. Make sure you get at least 40-50 grams at this time.
Remain well hydrated. This is by far the most important nutrient in the body. The quality of your muscle tissue depends upon this and it is essential for for all the bodies chemical reactions to take place.
And finally, make sure you are eating plenty of calories. IN order to build muscle you have to take on more calories than you burn up. You will not build muscle up at all if you do not eat enough. So now you know how to get bigger muscles know excuses go do it!

How Healthy are Fast-Food Joints?

How healthy are fast-food joints? Can you get a nutritious, low-fat meal from a fast-food outlet? We took nutritionist Fiona Kirk around a few of our favourite takeaways to find out.

McDonald's

‘McDonald’s scares me most,’ says Kirk. ‘Their buns are full of sugar, their chicken burgers are fried in oil and their low-fat salads are high in salt. Even the drinks are unhealthy – a milkshake has a hefty 10.1g of fat and 20g of sugar. Drink milk instead which has no saturated fat and will provide you with a healthy hit of calcium.
Send it back: Big Mac
On its own it packs in 492 calories, 9g of saturated fat and 2g of salt. For a small extra cost you can add fries and a fizzy drink or milkshake, but the cost is much higher in heart-damaging salt and fat-promoting sugar.
Calories: 492g Saturated fat: 9g
Order it: toasted deli chicken salad
this is low in fat with a good balance of protein (from the chicken), carbohydrates (from the roll), fat (from the mayo) and fresh salad. To make it even healthier ask for a low-GI brown roll, which will feed your body with a steady supply of energy.
Calories: 359g Saturated fat: 1g

Pizza Express

‘The good thing about this restaurant is that they make the pizzas from scratch, so you have more control of your fat and calorie intake,’ Kirk says. ‘Ask for a thin and crispy Romana base rather than the standard base, and go for less cheese. Also think about swapping fatty meat toppings such as salami for seafood or chicken, and add plenty of vegetables, which will provide you with gut-filling fibre and cancer-bashing antioxidants.’
Send it back: Quattro Formaggi (four cheeses: mozzarella, pecorino, grana padano and fontal)
Anything with this much cheese will be extremely calorific and full of saturated fat – the kind that clogs your arteries and puts extra stress on the metabolism.
Calories: 646 (based on 8in supermarket version) Saturated fat: 14.2g
Order it: La Reine (ham, olives and mushrooms).
This pizza has only a little cheese, which cuts down on calories, while the olives are low in fat and the selenium-rich mushrooms will give your immune system a boost.
Calories: 546 (based on 8in supermarket version) Saturated fat: 6.1g

Kebab shop

‘Steer clear of the rotating elephant leg. It is painted with sugar and packed with cheap, fatty meat,’ Kirk says. ‘A chicken kebab is a far better option. It’s made of chunks of chicken cooked over coals, stuffed in a pitta with plenty of vitamin-rich salad. As with most fast food, the choice of dressing can turn a relatively healthy dish into a disaster, so swap mayo for tzatziki and steer clear of the barbecue and chilli sauces, which contain loads of refined sugar.’
Send it back: large doner.
According to Hampshire County Council Scientific Service, the average doner contains the equivalent of a wine glass full of cooking fat. Mmmmm.
Calories: 315g Saturated fat: 12.8g
Order it: chicken shish kebab
Grilled chicken is high in iron but low in fat. Go for plenty of salad, with cancer-fighting tomatoes and bone-building onions.
Calories: 155g Saturated fat: 1.7g

Curry

‘Limit the damage by going for tandoori chicken with plain boiled rice and plenty of veg,’ Kirk says. ‘The chicken is baked in a clay oven with plenty of herbs and spices. Pilau rice might be tasty but it’s usually fried, so it’s much higher in saturated fat, and veg will fill you up without filling you out. Naan breads can also whack you with 500 calories, the equivalent of nearly two plates of rice.’
Send it back:
korma with naan don’t even think about a korma – it is made with fried meats, creams and ghee, a clarified butter that’s a mind-blowing 99.9 per cent fat. The naan bread is brushed with fat-laden butter and full of salt and sugar, which will leave you feeling bloated yet hungry again within a matter of hours.
Calories: 870g Saturated fat: 13g
Order it: tandoori chicken
Chicken is a great low-fat source of protein, and the tandoori style of cooking doesn’t affect this much – it simply dry roasts the meat without using any extra oil. The chicken can be marinated in yoghurt, which is good for the gut, and health-boosting spices such as chilli and turmeric.
Calories: 300g Saturated fat: 4g

Subway

‘Subway is OK if you avoid the sugary dressings and have an open sandwich, because all their buns are high in sugars,’ Kirk says. ‘Choosing your own fillings makes it possible to get something close to a nutritionally balanced meal. To keep your blood sugar balanced, go for as much green goodness as you can, along with a source of protein such as fish, chicken or turkey. You should also go for the wheat bread, which is lower GI than the honey oat or plain white.’
Send it back: Meatball Marinara.
The hidden salt in this sub is 78 per cent (4.7g) of your recommended daily allowance, which will encourage water retention and high blood pressure.
Calories: 382g Saturated fat: 9.2g
Order it: Turkey breast sub
Turkey is a low-fat source of protein, which will keep you feeling fuller for longer. The meat and bread are also full of B vitamins, which encourage the muscle cells to produce energy.
Calories: 226g Saturated fat: 1.5g

Chinese

‘Avoid the prawn crackers and opt for chicken and sweetcorn soup, because starting with soup can cut the calories you eat in your main meal by around 12 per cent,' says Kirk. 'For your main, choose grilled or steamed fish with lightly stir-fried veg. You should also use the chopsticks, because they will slow down the pace at which you eat.’
Send it back: sweet and sour pork balls
Pork covered in batter and deep fried is not surprisingly high in saturated fat. Combining it with the sugary sauce and high-GI fried rice will also promote fat storage.
Calories: 700g Saturated fat: 11g
Order it: grilled king prawns with garlic and ginger.
This spicy dish is low in saturated fat and sugar. Ginger also aids digestion and improves circulation.
Calories: 130g Saturated fat: 1.5g

Meals To Gain Mass

Meal 1 - 7:00am
1 packet of a meal replacement with 16 ounces of skim milk
1 serving of whole grain cereal
1 cup of non/low-fat yogurt
1 piece of fruit

Meal 2 - 9:00am
1 serving of whey protein mixed in 10 ounces of water
1 large apple

Meal 3 -12:00pm
2 grilled chicken breasts
1 serving of brown rice
1 cup of low-fat yogurt
1 serving of whey protein

Meal 4 - 3:00pm
1 packet of a meal replacement with 16 ounces of water and 5-10 grams of L-Glutamine
1 large banana
Pre-Workout
1 workout bar of your choice (preferably some carbs and 20+ grams of protein)

Meal 5 - 6:00pm (Post-workout)
1 serving of whey protein combined with 1 5gram serving of Creatine mixed in kool-aid. (This is an important meal and is designed for an insulin spike at just the right time to increase creatine and amino acid uptake by the muscle cells).

Meal 6 -7:00pm
8 to 10 ounces of a lean round or flank steak
1 serving of rice
1 medium baked potato
1 large green salad

Meal 7 - 10:00pm
1 packet of a meal replacement with 16 ounces of skim milk
1 large banana
3 to 5 grams of L-Glutamine

Ladies Trim & Tone

Excellent Overall Routine

Day 1 Cardio, Legs, Bums & Abs

15-20 mins cardio
Hip flex front to back super set with thigh extensions 2 sets 18-25 reps
Lying leg curl 2 sets 18-20 reps
Weighted good mornings 3 sets 18-20 reps
Wide stance leg press 2 sets 18-20 reps
Hanging leg raises 2 sets max reps
Torso twist 3 mins

Day 2 Cardio, Back & Chest

15-20 min's cardio
Lat pull down 3 sets 25-20-18
Low pully row 2 sets 18-20
Seated chest press 3 sets 25-20-15
Incline dumbbell flys or peck deck 3 sets 10-12 reps
Abs – bent knee leg raise on flat bench 2 sets max reps
Crunch sit ups 2 sets max reps
Torso twists with side bends 3 sets max reps

Day 3 Cardio, Thighs, Arms

15-20 min's cardio
Wide stance leg press 3 sets 20-18-15
Weighted good mornings 3 sets 15-20 reps
Bent knee dead lifts 2 sets max reps
Mini hack squats wide stance 2 sets 15-20 reps
Tricep push downs super set with cable bicep curls 3 sets 15-18 reps
Flat bench leg raises 2 sets max reps
Torso twists 3 min

Shoulder Pain when Bench Pressing

In the previous article, we discussed 5 methods for reducing shoulder pain when bench pressing. Below, you will find 5 more great methods that will get you back to pain-free pressing in no-time.
6. Warm-up Thoroughly
How many times have you seen someone go into the gym, throw 225 pounds on the bench, and proceed to perform a hard set? That is ridiculous and predisposes the lifter to vast amounts of injury, even beyond shoulder pain when bench pressing.
While there are a lot of ways to warm-up for a workout, no matter what you do, you will want to slowly warm-up to your work sets. For example, if your plan was to do a hard set at 275 lbs, your warm-up might look something like this:
45 lbs (unloaded bar): 20 reps
135 lbs: 15 reps
185 lbs: 5 reps
225 lbs: 3 reps
255 lbs: 1 rep
275 lbs: start work sets
The higher reps with the unloaded bar and 135 lbs get blood flowing to the tissue and actually change the viscosity of ligaments. Warm ligaments exhibit more flexibility and handle more load then cool, stiff ligaments.
The few reps are heavier weight get the nervous system ready for the hard contractions that will take place during the work sets. This reduces the likelihood of you tearing a muscle during a lift.
7. Always Get a Lift-Off and Re-Rack
This is another mistake many lifters make, even strong ones. The shoulder endures by far the most trauma during the lift off and re-rack. This is because the bar is further back than normal and is outside of the normal range of motion during a bench press.
In this "above the eyes" position, you are a lot more likely to place an unusual load on your shoulder and get hurt in the process. As a rule, have someone help you lift off the bar when you are using 65% or more of your 1 rep max. Once you complete the set, lock out and then have the person help you rack the bar.
8. Avoid Overhead Barbell Pressing
If you get shoulder pain when bench pressing, there is no need to place additional unnecessary load on the shoulder by overhead pressing. If you like to overhead press, press overhead with dumbbells and use a neutral grip (palms facing your ears). This position is a lot more comfortable on the shoulder.
9. Perform Overhead Shrugs
In addition to rear delt work, overhead shrugs are a great exercise for improving shoulder health. Hold a barbell over your head with your arms locked out and shrug your shoulders. The motion should be just like a traditional barbell or dumbbell shrug.
The overhead shrug improves shoulder function as it places some of the more problematic muscles (such as the levator scapulae and various neck muscles) in positions where they cannot optimally contract.
This way, the supporting musculature of the scapula (shoulder blade) is trained  without further compounding shoulder pain when bench pressing.
10. Cool down after your workouts.
While some lifters recognize that warming up is important, very few pay any attention to cooling down. After you finish your workout, do not just grab your gym bag and walk out the door.
Some light (or intense) stretching along with some joint mobility work is a good start. Even a basic pec stretch (hold your arm out to the side, bend your elbow to 90 degrees so your hand is pointing straight up, and then use a doorway to press your elbow backwards works just fine) and lat stretching will work.
Just make sure you do something to reduce your tension and relax a bit before heading out of the gym. Walking out of the gym moving worse (i.e. stiff and tight) than when you came in is a sure-fire way to end up with some chronic injuries.
Conclusion
By practicing these 10 tips, shoulder pain when bench pressing will be a thing of the past. Once you conquer shoulder pain when benching, increasing your numbers is easy!

How Much Protein to Build Muscle?

A common question for any person serious weight-lifter is.. how much protein to build muscle is necessary? The truth is that this is actually a good question and the answer depends on a lot of factors.
When it comes to how much protein is needed to build muscle, there are three major factors: lean body mass, the amount of carbohydrates you eat, and how advanced a lifter you are.
Here is a chart detailing how much protein is needed to build muscle at an optimal rate. Below the chart, you will find an explanation of each category.
Note: LBM = Lean Body Mass

	Low-Carb (.5 grams of carbs per lb of BW or less a day)	Moderate-Carb (.5-2 grams per lb of BW a day)	High-Carb (2 grams per lbs of BW a day or more)
Beginner	1.5 grams per lb of LBM	1.25 grams per lb of LBM	1 grams per lb LBM
Intermediate	1.75 grams per lb of LBM	1.5 grams per lb of LBM	1.25 grams per lb of LBM
Advanced	2 grams per lbs of LBM	1.75 grams per lb of LBM	1.5 grams per lb of LBM

This chart is for men. Beginning women can take off .25 grams per lb off of the "Beginner" chart and .5 grams per lbs off of the "Intermediate" and "Advanced" charts.*

How Much Protein is needed to Build Muscle Depends on Your LBM

Note that all calculations in the chart above are based off of lean body mass. The formula for lean body mass is:

 Lean Body Mass = Bodyweight - (Body Fat Percentage * Bodyweight)

For example, if you weigh 200 pounds and are at 20% bodyfat, plus those numbers in the formula:

200 pounds - (.20 * 200 pounds) = 160 pounds of lean body mass

This does not have to be 100% exact, this is just an estimate. You can easily estimate your body fat, you do not have to get a caliper reading or anything like that. Here is an easy way to estimate bodyfat:
LBM Estimation for Men:

~ 10% or less = well-defined, visible 6-pack abs

~ 15% = outline of abs visible
~ 20% = outline of abs no longer visible

~ 30% or more = obese (if this is you, focus on losing weight first, not building muscle)
LBM Estimation for Women:

~12-15% = well-defined, visible 6-pack

~15-18% = outline of abs still visible

~20% or more = outline of abs no longer visible
This does not need to be rocket science. Whether you eat 180 or 190 grams of protein per day makes little difference in the grand scheme of things, so just use a rough estimate and run from there. If you still are not gaining weight at that point, increase your calories by a few hundred per day.
The whole point of including LBM in this calculation is so that you do not have a 400 pound obese man eating 600 grams of protein. If you are carrying a lot of excess body fat, you do not need to eat more protein to support your extra fat.

Protein Requirements are Based on Carb Intake

This one is usually one that surprises people who want to know how much protein is needed to build muscle. Here is a basic explanation of why this is the case:
When you consume carbohydrates or protein, your body releases some insulin to help shuttle these nutrients to your body's cells for use. When you have carbohydrates, your body releases a lot of insulin which in turn then increases cellular uptake rates of protein.
The end result is that if you are eating a lot of carbohydrates, you actually end up needing less protein to build muscle mass. By grossly overeating protein on days where you are already eating a lot of carbohydrates, you actually might end up consuming too many calories and gain unwanted fat.
Again, this should just be a rough estimation. If you are eating almost no breads, starches, or sweets, that is a low carb day. If you are eating these foods with 1 or 2 meals, it is a moderate carb day. If you are eating carbohydrates with every meal or eating a large portion after working out (recommended for building muscle) that is a high-carb day.

Protein for Muscle Growth Based on Level of Advancement

The relationship here is simple: the more experienced you are in weight-training, the more protein you will need to grow.
Bigger and more neurally-efficient muscles undergo more damage and need more protein to be repaired. Additionally, in response to weight training the muscle's ability to absorb and utilize protein increases as different cellular factors are upregulated.
As a general rule of thumb, I recommend the following categories:
Beginner: Anyone who does not yet qualify for intermediate or advanced status.
Intermediate: Someone who has gained 20-70 pounds of LBM since they started weight training.
Advanced: Someone who has gained at least 50 pounds (50 for guys 5' 8" and under), 60 pounds (5'8" - 6') or 70 pounds (6' or taller) of LBM since they started weight training.
Most people are beginners, some are intermediate, and very truly few are advanced. If you have not built at least 50 pounds of muscle, you are not an advanced lifter and do not need to eat 2 grams of protein per day.

*Why Women Need Less Protein

A common question is why I recommend that women eat less protein. Truthfully this is irrelevant as very few women even eat the reduced recommended amounts listed here.
If you must know, testosterone increases the muscle's ability to synthesize protein. Women have a lot less testosterone than men, and as a result do not need as much protein (and also do not need as much calories even at a similar bodyweight).

How Much Protein to Build Muscle Conclusion

The amount of protein needed to build muscle may seem a bit confusing, but it does not have to be. Here are the take-away points:

• Beginners need 1-1.5 grams of protein per pound of bodyweight in order to build muscle at an optimal rate.

• Intermediate lifters need 1.25-1.75 grams of protein per pound of bodyweight in order to build muscle at an optimal rate.

• Advanced lifters need 1.5-2 grams of protein per pound of bodyweight in order to build muscle at an optimal rate.

• The less carbs you eat, the more protein you need.

• Women tend to need less protein then men of the same weight due to lower blood levels of testosterone.

Now go out there and eat some food!