Search This Blog

Loading...

Thursday, 27 May 2010

Training


Frequency


To train your musclet to the best of there abiltty it is best to give a minium of 24 hours rest period for each muscle group this gives time for the tissue damaged in raining to heal and grow your muscle


Intensity


You want to be training at a level thats just right not to easy and not to hard you should find it hard near the end of your set if not up the weight slightly or the repititios


Duration


i think the best amount of time to train is only 2 to 3 hours per session because overtraining can cause injury and tiredness resulting in your next training session being poor

Wednesday, 26 May 2010

Diet


A definition of a diet
Usually people associate the word diet with tiny meal portions and hunger. However that is not the correct definition of a diet. The word diet refers to the type of food we chooseon a daily basis . Even if you don’t think you that you are on a diet youare most likley on a diet. Whether you eat sweets and crisps all day everyday, or oatmeal, chicken porrige that is your diet.
You Don't Have to Starve When You Diet A good bodybuilding diet needs
smaller and frequent feedings throughout the day instead of smaller ones.
Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.

The best source of protien


EGGS ( 1 medium size ) 6 grams
MILK ( 1 pint or 568ml) 19 grams
MILK ( 1 glass ) 6.3 grams
SOYA MILK Plain (200 ml) 6 grams
TOFU (100 g) 8 grams
LOW-FAT YOGHURT (plain) (150g) 8 grams
LOW-FAT YOGHURT (fruit) (150g) 6 grams
FISH (cod fillets 100g or 3.5 ounces) 21 grams
CHEESE cheddar 100g (3.5 ounces) 25 grams
ROAST BEEF ( 100g or 3.5 ounces ) 28 grams
ROAST CHICKEN 100g ( 3.5 ounces) 25 grams
OTHER MEATS AVERAGE (100g or 3.5 ounces) 25 grams

Foods hich in carbs

The foods highest in carbs are high in starch or sugar. This includes anything made with flour or sugar, grains, foods with added sugar, and starchy vegetables such as potatoes and corn.

Foods high in fats

Meat Grams (g)
Beef (stewed) lean only 15
Beef (stewed) lean; fat 29
Ground beef 19
Roast (rib) lean only 15
Roast (rib) lean; fat 31
Pork sausages 31

Cheese
American 32
Blue 28
Cheddar 32
Butter 8 1
Vegetable oils 100
Margarines 80
Mayonnaise 79
Nuts 50-70
Soyabeans (dry) 30
Egg yolk 33