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Nutrition: Calories: 4,689.5 Fats: 130.5g Protein: 416g Carbs: 502g Meal 1: 2 scoops Myofusion Protein 50g   |   Carbs 10g   |   Fat 6g 1 cup Oats with Splenda and Cinnamon Protein 7g   |   Carbs 37g   |   Fat 4g 2 tbsp natural Peanut Butter Protein 10g   |   Carbs 8g   |   Fat 11g Total Calories For Meal 1: 533 Meal 2: 6 oz 99% lean Ground Turkey Protein 47g   |   Carbs 0g   |   Fat 18g 8 oz Yam Protein 3g   |   Carbs 62g   |   Fat 0g 1 cup Broccoli Protein 3g   |   Carbs 62g   |   Fat 0g 1/4 cup Almonds Protein 8g   |   Carbs 8g   |   Fat 19g Total Calories For Meal 2: 849 Meal 3: 6 oz fresh grilled Salmon Protein 39g   |   Carbs 0g   |   Fat 12g 1 cup Brown Rice Protein 5g   |   Carbs 45g   |   Fat 2g 1 cup Broccoli Protein 3g   |   Carbs 5g   |   Fat 0g Total Calories For Meal 3: 515 Meal 4: 6 oz 96% lean Burger Protein 36g   |   Carbs 1g   |   Fat 7g 1 oz fat free cheddar cheese Protein 9g   |   Carbs 1g   |   Fat 0g 1 Ezekiel burger bun Protein 9g   |   Carbs 32g   |   Fat 1.5g 1 tbsp reduced sugar Ketchup Protein 0g   |   Carbs 1g   |   Fat 0g 6 oz homemade Sweet Potato Fries Protein 3g   |   Carbs 37g   |   Fat 1g Total Calories For Meal 4: 595 Meal 5: 6 oz 99% lean Ground Turkey Protein 47g   |   Carbs 0g   |   Fat 18g 8 oz Yam Protein 3g   |   Carbs 62g   |   Fat 0g 1/4 cup Almonds Protein 8g   |   Carbs 8g   |   Fat 19g Total Calories For Meal 5: 822 Meal 6: 2 scoops Myofusion Protein 50g   |   Carbs 10g   |   Fat 6g

Exercise

s Barbell Bench Press - Medium Grip5 Sets 15,12,10,8,6 reps Incline Dumbbell Press4 Sets 12,10,8,8 reps Dumbbell Flyes4 Sets 10,10,8,8 reps Machine Bench Press3 Sets 15,12,10 reps Butterfly4 Sets 12,12,12,12 reps30 sec. rest between sets

The theory behind low-carb diets is that when your body is deprived of carbs, your fat stores are burned to provide energy. This causes you to lose fat and stay slim and trim. Another benefit of a low-carb diet is that you tend to eat more protein, which helps build muscle. Make the change to a low-carb diet with an eye on how you feel and how much energy you have during your workouts and other daily activities.

The best way to reduce carbs in your diet is to restrict those foods that are comprised of simple carbs, such as snacks and foods made of refined sugar, white flour, white rice, snack foods, cakes, cookies and soda. Low-carb snacks or meals to eat before exercise include eggs, cheese, some fruits, vegetables and whole grains.

People with lower amounts of stored fat may find they do not have enough energy to get through the day. Low-carb diets also can cause “brain fog.”

A carbohydrate is a special type of calorie which contains extra energy, which is why you'll feel more energetic when eating foods which are rich in carbohydrates.

truth is that not all carbs are fattening, because there are different types of carbs -- there are "good carbs" and there are "bad carbs"

If your workout is the key to your dream physique, then your diet is the key to your most effective workout. The food you eat is directly tied to the way your body performs, and an under-performing body won't burn as many calories or build as much muscle as one that is perfectly fueled.

the most important factor is the mix of carbohydrates and protein.

No matter what volume of food you consume, dietitian Christopher Mohr recommends 5 g of carbs for every 1 g of essential amino acids -- about 1.6 g of a complete protein will provide 1 g of essential amino acids. Consuming these nutrients before your workout allows your body to take advantage of workout-induced increased blood flow to establish the amino acids in your muscles while boosting blood sugar for steady energy.

We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. By: Chuck Rudolph, MEd, RD Nov 25, 2009 Email More Article Summary: Endurance athletes will benefit from optimizing glycogen stores. Performance athlete should keep glycogen stores packed at all times. Carbs are the primary energy source for intense endurance exercise. Performance is defined as "the execution or accomplishment of work, acts, feats, etc." Today, we know a lot about how nutrition can affect the strength, speed and performance of athletes. We also know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates, fats and proteins throughout the day. The main question is, "How can nutrition go above and beyond for performance when taken pre, during and post intensive exercise/training?" Click Image To Enlarge. Athletes Must Consume Efficient Amounts Of Nutrients FromCarbohydrates, Fats And Proteins Throughout The Day. What Impact Does Nutrition Have On Performance? Most of us already know that carbohydrates are the most readily available nutrient for e

In fact, current research is advising endurance/intense training athletes to consume 0.5-1.0 grams of carbohydrate per minute (intensity pending) during training or competition. Trying to consume more carbohydrates has only indicated intestinal distress and it is believed that the type of carbohydrate is the limiting factor.

A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic performance. Carbohydrate loading generally involves greatly increasing the amount of carbohydrates you eat several days before a high-intensity endurance athletic event.

Your muscles normally store only small amounts of glycogen — enough to support you during recreational exercise activities. If you exercise intensely for more than 90 minutes, your muscles may run out of glycogen. At that point, you may start to become fatigued, and your performance may suffer.

But with carbohydrate loading, you may be able to store up enough energy in your muscles to give you the stamina to make it through longer endurance events without overwhelming fatigue

Yet they're doing the same thing you've been told to do your entire lifting career: Consume carbohydrates post-workout.

While the idea of carbohydrate-laden post-workout nutrition is a sexy sell to athletes and physique enthusiasts alike, where does it come from, and what does it mean?

Pretty much everyone who works out shares three basic post-workout recovery goals: To begin the recovery process To support muscle growth To support our hormones and metabolism after a hard training session

What are the types of carbohydrates?

When you think about protein supplementation, the number one type that is discussed the most is Whey Protein. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods -mainly meats, such as fish, beef, and chicken.

Casein Protein This is probably the second most discussed in bodybuilding circles of how well it works when it comes to slow digesting and long lasting protein.

Casein is an extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off.

Photo Credit Jupiterimages/Goodshoot/Getty Images Active people involved in resistance training regularly take protein supplements to promote muscle strength, enhance muscle recovery and gain muscle size, as acknowledged in an article by Robert R Wolfe in the August 2000 issue of the "American Journal of Clinical Nutrition."

An effective protein supplement used before or after working out should contain the nine essential amino acids that cannot be synthesized in the body. The optimum combination of amino acids renders them "complete proteins." These are protein supplements derived from animal or dairy sources.

Writing in Bodybuilding.com, bodybuilder Hugo Rivera categorizes five types of protein used in supplements according to their bio-availability value--ability of the body to assimilate and use protein.

Teenagers still have a lot of growing to do, and they need proper nutrients to get them through their busy and active lives.

It can help to understan the basics of what teens require in their diets.

calcium and iron are especially important because they are necessary for the growth and development occurring at this stage of life.

If you were to wrap your hand around your upper arm and squeeze, you would feel various types of tissue. The soft, spongy material is fat mass, and everything else is considered lean body mass. This includes skin, bone, muscle, fluids and connective tissue. Out of all these types of tissue, fat and muscle are the only ones you have control over.

Feed your body healthy foods. Avoid foods that are deep fried, cooked in butter, smothered with gravy, doused with creamy sauces and coated with sugar. They are empty-calorie foods that offer you no nutritional value. Eat foods instead that are beneficial to muscle building such as eggs, cottage cheese, lean beef, chicken breasts, fish, beans, fruits, vegetables, whole grains, nuts and oils.

Drink water to hydrate your muscles and keep your calories under control. Avoid beverages high in calories and caffeine, such as energy drinks, lattes, soda, sweet teas, slushies and alcohol. The Institute of Medicine recommends that women get approximately 2.7 liters of water a day and men get approximately 3.7 liters a day. This comes out to about 90 oz. and 120 oz., respectively.

In a world that is obsessed with losing weight - you are interested in gaining weight!

People predispositioned to skinniness are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

n the skinny guy's defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing - those muscle freaks piss me off just as much you!

You can use this Protein Calculator to determine the optimum protein consumption to accomplish your goals!

t's healthiest to divide your protein consumption into 5 or 6 meals evenly spaced throughout the day with the total amount being in the range given by the protein calculator. For more info, check out our whey and ionic whey pages.

A good way to efficiently raise your protein intake is by drinking protein shakes or eating protein bars. Check out our full listing of Protein Powders or Low Carb Proteins for great results. Protein Bars and Protein Powders are perfect for enhancing strength and energy at your convenience.