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Egg Protein This is the most old school type of protein. Surely you remember the movie Rocky where he drinks the eggs before training. This is actually very dangerous to do as it can lead to several illnesses and poisoning.

Fortunately there are egg white protein products available and of course you can separate the yolks and cook the whites so you can get your egg protein this way. It's a rich source of BCAA's and arginine.

Milk Protein comes from cow's milk after the water has been removed and most of the carbs and fat have been taken out. Milk protein is actually the source of two other proteins we covered earlier; whey and casein. You have had milk since childhood unless you are lactose intolerant.

here are two forms of milk protein. The first is Milk Protein Concentrate. When the whole milk is filtered most of the carbs and fat are removed. The process that does this is known as ultrafiltration. The second type is Milk Protein Isolate. When the milk is processed even more, this leads to the isolate. The milk protein isolate is 85% protein. Despite the fat and carbs being taken out, much of the whey and casein remain.

Soy Protein Soy Protein is derived exclusively from soy beans. Soy protein provides a healthy way to get non-animal protein into your diet. They're great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carbohydrate diets. Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute for vegetarians. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat - a bodybuilder's dream come true!

Beef Protein The protein that is derived from beef after the cholesterol and fat has been removed is known as Beef Protein. This one has really grown in popularity over the past couple of years and is relatively new when it comes to protein supplementation.

The only type of beef protein available is Beef Protein Isolate. This type has been broken down from larger fragments into smaller ones like both whey and casein isolate. It is best to take beef protein in the morning or around your training.

I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

f you are underweight, then your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

Double It Up: One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two.

Live Your Life Around Food: Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and 1/2 hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.

se BIG Eating Equipment: If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.

Never Train Hungry: How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work? I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

. Eat Nutrient Dense Foods: Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.

Carbohydrates: Oatmeal Rice Breads Yams Beans Potatoes Fruits Veggies

Proteins: Steak Chicken Lean beef Cottage cheese Whole milk Eggs Salmon

Fats: Olive oil Flax oil Avocados Nuts Peanut butter

Extras (high calorie cheat food): Ice cream Raisins Dried fruit Trail mix

Drink A Carb & Protein Drink While You Workout: How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.

Live The Motto, "Never Stop Eating" Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is it necessary? Of course not. But this is a part of pushing your body's threshold.

The ectomorph has a fairly easy time losing fat so they will will generally not need to do as much cardio for fat loss. Two or three times per week should be plenty. An ectomorph trying to gain muscle may need to lay off cardio training completely in order to have enough recovery energy available for their body to even build muscle. Once or twice a week should be the maximum cardio frequency. Even weight training may need to be less frequent (two or three times per week) in order to see results

Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.

This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.

High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done.

This would mean an ectomorphic person looking for muscle gain and doing low-intensity cardio training could do cardio two days a week at a minimum to maintain cardio capacity while trying to gain muscle.

Eat more often to keep your metabolism elevated and to constantly supply your muscles with nutrients. Have a meal as soon as you get up and do not go more than three hours without eating for the rest of the day. Combine protein and complex carbs in every meal. Turkey tenderloins with a baked yam and steamed cauliflower is a meal example.

Perform cardiovascular exercise to lose weight. Do any type of cardio that you enjoy, such as jogging, brisk walking, cycling, swimming, elliptical training, rowing or stair climbing. The American College of sports Medicine recommends 60 to 90 minutes of cardio for weight loss.

Lift weights to build muscle mass. Spend most of your workout time doing compound exercises. These involve more than one muscle and joint working at once. The end result is faster gains in size and strength. Perform exercises such as bench presses, military presses, back rows, squats and dead lifts. Aim for 8 to 12 reps and three or four sets of your exercises and work out three days a week, alternating with cardio days.

Utilize a maximal amount of weight with your exercises. This will ensure that you fully tax your muscles and gain a maximum amount of size. Have a spotter on hand whenever possible to assist you.

Sugar is a type of bad carb,

if you eat good carbs (instead of bad carbs) then your blood sugar level will not skyrocket after each meal, and thus you can burn fat and lose weight much easier. 

Consume Enough Protein "I eat enough protein. I probably ate around 50 grams today." Now if this sounds like you, we are in some serious trouble. That is unless you are a 60-pound child whose major energy expenditure for the day is playing with your Tonka Trucks. Ok, down to the serious stuff here. If you don't eat optimal amounts of protein, you will never put on the muscle mass that you so much desire. You are also hindering your strength gains as well. If you are going up a weight class and you aren't eating the proper amount of protein, guess what?

have some of my athletes consume between 1.25-1.5 grams of protein per pound when trying to pack on size.

# 5 Maximize Your Carbohydrate Intake

# 6 Bump Up Your Fat Intake

Milk…It does a body good! You should have known this would be on the list. Milk is the drink of all strength champions throughout history.

I knew you would like this one. What true powerlifter wouldn't? Now again, don't get me wrong here. The point is that you should increase you lean meat consumption during a mass phase. Note I said lean meat consumption. This doesn't include bacon, ham, sausage, deli meats, beef jerky, or pepperoni sticks.

The condition, which occurs when the body cannot effectively use the insulin it makes, largely as a result of excess body weight and physical inactivity, was previously seen mainly in older people .

But Indian people are less concerned about nutrition. They first focus on the spice of the food, the taste."

Overweight children with diabetes are at greater risk of developing heart disease and heart attacks, deteriorating eyesight, kidney failure, high blood pressure and high cholesterol.

Day 3: Cardio Cardio Cardio Only Day 4: Back/Triceps/Calves Exercise 1 Dumbbell Pullover 2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (increase weight between sets) Exercise 2 Close-Grip Pulldown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 3 One-Arm Dumbbell Row 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 4 Wide Grip Cable Row 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 5 Barbell Deadlifts 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 6 Triceps Pushdown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 7 Lying Triceps Extensions 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 8 Seated Triceps Press 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 9 Calf Press on Leg Press 1 warm up set of 10-12 reps, 3 rest-pause sets to failure Desired weight (10-15 sec rest between sets) Exercise 10 Seated Calf Raise 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets

Day 5: Delts/Traps/Abs Exercise 1 Dumbbell Shoulder Press 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 2 Side Lateral Raise 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 3 Low Pulley Delt Raise 1 set of 6-8 reps to failure Each arm Exercise 4 Reverse Dumbbell Flyes 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight Exercise 5 Barbell Shrugs 1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure Desired weight Exercise 6 Upright Row 1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure Desired weight Superset 1 Knee Ups 3 working sets to failure Crunches 3 working sets to failure Superset 2 Cable Crunch 3 sets to failure Decline Reverse Crunch 3 sets to failure .mainheader h1 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.mainheader h1 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 480px; height: 31px; } .subheader h2 span { background: none; filter: progid:DXImageTransform.Microsoft.AlphaImageLoader(src='http://www.bodybuilding.com/fun/images/2009/maingrade.png', sizingMethod='scale');}.subheader h2 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.subheader h2 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 445px; height: 31px; }Get A Printable Log Of Day 5. http://www.bodybuilding.com/fun/printlog2.php?firstname=Steve+Cook&name=Day+5%3A+Delts%2FTraps%2FAbs&num_exercises=18&Exercise[]=Exercise+1&Sets[]=0&Exercise[]=Dumbbell+Shoulder+Press%2C+1+warm+up+set+of+10-12+reps%2C+1+warm+up+set+of+8-10+reps%2C+1+working+set+of+6-8+reps+to+failure+&Sets[]=3&Exercise[]=Exercise+2&Sets[]=0&Exercise[]=Side+Lateral+Raise%2C+1+warm+up+set+of+10-12+reps%2C+1+working+set+of+8-10+reps+to+failure+&Sets[]=2&Exercise[]=Exercise+3&Sets[]=0&Exercise[]=Low+Pulley+Delt+Raise%2C+6-8+reps+to+failure+&Sets[]=1&Exercise[]=Exercise+4&Sets[]=0&Exercise[]=Reverse+Dumbbell+Flyes%2C+1+warm+up+set+of+10-12+reps%2C+1+working+set+of+8-10+reps+to+failure+&Sets[]=2&Exercise[]=Exercise+5&Sets[]=0&Exercise[]=Barbell+Shrugs%2C+1+warm+up+set+of+12-15+reps%2C+2+working+sets+of+8-10+reps+to+failure+&

Motivation is key! My Motivation comes from a deep love for weights and to see how far I can push myself everyday in the weight room. I want to be the best I can genetically be. As healthy and as strong and lean as possible. I sometimes have to remind myself not to overdo it. As I've gotten older I realized how important recovery is. Ultimately I want to be the next Steve Reeves... I want a body that is appealing to the masses. My goal is to have the perfect balance of size, shape and symmetry.

While good quality supplements can make a difference (especially when dieting) they aren't an excuse to have poor nutrition and sleep habits. By taking the right supplements for your goals and in the right amount, one can achieve results faster than without supplementing. It's important to know exactly what you are putting into your body. Follow the instructions...just because some is good doesn't mean more is better!

Now instead of buying that certain something prepackaged with a list of ingredient that you may not know or be able to pronounce, simply purchase the basic individual ingredients, and make it yourself.But that's not convenient!!! Well, anything that's worth doing, takes a little work!

Choose whole grains versus refined grains more often.

Choose fish* and meat alternatives such as beans, lentils and tofu more often.

Drink skim, 1% or 2% milk each day.

Within each food group, choose foods that are lower in fat, sugar and salt.

Include a small amount (30 – 45 mL) of unsaturated fat, such as oil, salad dressing, soft margarine or mayonnaise each day.

Limit your intake of : saturated fats from fatty meats, butter, lard, shortening and hard margarine sugar from desserts and soft drinks foods and beverages high in calories, fat, sugar or salt

Avoid foods with trans fats.

CFG recommends two food guide servings of fish each week. See Health Canada’s advice on limiting certain types of fish

By eating a variety of foods from each of the food groups you’re more likely to get all of the nutrients you need, and by limiting your intake of fat, sugar and salt, our eating pattern will be healthier.

If you are willing to spend a substantial amount of time and energy each week on gaining muscle, then "how long does it take to build muscle", will be a process that takes much less time.

This is fine if you're an actor, but if you lead a normal life, this type of regimen isn't very practical. Although the objective of gaining muscle is reasonable, you should not allow it to become an obsession that rules all aspects of your existence.

Take for example the seemingly overnight transformations that can be observed in some actors that are preparing for specific film roles. These types of dramatic results will only be possible when training is a very big part of your weekly routine. The actors that we mentioned commonly train 7 days per week, twice each day, when getting ready for a film.

n the first 2 years that a novice is training, 15-20 pounds is a reasonable goal for muscle gain. This standard applies to individuals 17 years of age and older. Subsequently, 2-3 pounds of muscle growth each year is typical, for the next several years. These numbers are general guidelines, and your genetics will play a role in your specific results. Therefore, the question of "how long does it take to build muscle?", doesn't have one simple answer. We can only look at what is typical.

GOALS Create mini goals. Don't just expect to put on a ton of muscle in one year without checking yourself along the way. Set weight-gain goals every 2-4 weeks and evaluate the results. If you fall short, make an adjustment for the next goal. When you stop setting goals, you stop critical thinking and stop making gains.

MAINTAIN Every 8-10 weeks, take a couple of weeks to prevent a plateau. Don't stop training, but back off a little and let your body recover. Stop trying to get stronger and don't push sets to failure. After two weeks of maintaining your previous gains, go back to 110%. Reduce your calories during this back-off phase as well. This gives your body a break from digesting and utilizing all the food you nee

FST-7 This is the advanced training technique I've used with all my athletes.

Basically, you train that bodypart heavy as you normally would on any given day, keeping the rep range at 8-12, but on the last exercise you perform the 7 sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.

Alternate the first exercise between dumbbells, barbells and machines. Use them all each workout, but change the order and angle. On all chest moves, you must arch your back, throw your chest high and keep your shoulders back. This takes the shoulders out of the movemen

Low-rep flat-bench presses (fewer than eight reps) are a quick way to tear a pec. Use a full range of motion on all exercises. The only exceptions are intensity multipliers used on the last set. When you reach failure, push your muscles further with assisted negative reps or partials. Lean forward on dips to emphasize chest.

Work the angles. There are three sides to the shoulder muscles and countless angles to hit them. Sit, stand, lean; barbell, dumbbell, machine; use them all. Start the workout with a press. Hit the big compound movement while you're strongest. Don't be afraid to work your rear delts near the beginning or middle of the workout. If you always do them at the end they will never grow!

Warm up your shoulders, chest, triceps and rotator cuffs before training. The shoulders are vulnerable to injury. Try seated lateral raises to really isolate the side delts. This is my favorite move to build round shoulders!

BALANCE YOUR PROTEINS: Take in protein of all types from all sources — fast acting, slow acting, whey, casein, egg, fish and animal proteins (beef, chicken, turkey, etc.).

WHERE'S THE BEEF: Beef is great for offseason growth. In addition to the amino acids, you get tons of B vitamins, iron and testosterone-boosting fats.

JUNK IT UP: Don't be afraid to eat some junk food once or twice per week. This boosts your metabolism and gives your body a different type of fuel. Stick to the "clean junk." These are calorically dense, but not super greasy foods. Examples are pasta, burgers, steak, sweet potato fries and cheesecake.

If you want to grow, insulin spikes are your friends. You just have to time them correctly, like breakfast and postworkout. These are the times to have some fast-acting carbs that quickly replenish glycogen stores.

Ensure balanced and adequate nutritional intake

Health promoting eating habits

Eat less - eat what is adequate, do not over eat

The more natural and less processed the food, the better its health promoting value

Eat when hungry and do not overeat regardless of food.

Variety and moderation in diet is important.

The same is true for exercise. Just working out because you think you should, won’t keep you going for long. Think about why it is important.

Whatever your reason for exercising, keep it in mind.

Communicate it to a friend.

Write it in a journal.

certainly worth the brief discomfort you may feel during your workout!

Set small goals and challenges

Since my goal was clear and could be achieved quickly, I was able to see it through.

it is fun to challenge yourself to do something new.

Along the same lines, it is nice to do a particular type of workout for a set amount of time. I like to do six or twelve week plans.

Vary your workouts.

It is also helpful to vary the type of exercise you do throughout the week

Remember: Find an exercise you enjoy.

Find something you enjoy and you will have the workout battle much less often.

Be consistent.

easier to exercise on a regular basis than haphazardly.

When you are consistent the body adapts and changes.

workout becomes less tiring and more enjoyable.

Don’t rely on motivation.

important not to fall into the motivation trap. We must be aware of the fact that we will not be motivated every day.

remember our why and choose to workout even when we really don’t feel like it.

encourage you to carve out a little time each day to really get moving.

Just find something you can do consistently and before long you’ll be feeling good!

Because these are not physically intensive, you should try to fit these in every day. They’re meant to develop muscle memory and teach your nervous system and muscles how to efficiently work together, so the more repetitions you can get in of form drills, the better.

Form drills are very important, but it’s essential that you take the skills that you learn from them and apply them to actual speed and endurance drills.

There are different types of speed and endurance training workouts that you can incorporate, such as participating in extensive intervals, which means completing a high number of sprinting repetitions, or you can use intensive intervals, which require you to do less repetitions but at high-speed, very intense sprints, perhaps with added resistance such as running hills, or using a parachute for drag.

Fresh fruits

Fresh vegetables

If "healthy eating" makes you think about the foods you can't have, try refocusing on all the new foods you can eat—

Calcium-rich foods

A new twist on an old favorite

Some general tips for comfort foods:

Consume them less often.

Eat smaller amounts.

a lower-calorie version.

Making the same healthy eating choices over time can lead to better eating habits.

thinking more positively

focusing on what you can have