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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.

Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.

Obviously, the closer you get to your workout time, the smaller the meal should be

Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.

If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.

Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.

Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late

The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.

f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.

Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.

For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.

A:  First, let me emphasize that our bodies already produce creatine naturally.  Did you ever watch the transformers when you were a kid?  Well if not, there were groups of robots called " combiners. "  They would join together and form an even larger and more massive robot, crushing everything in their paths!  Our liver does the same thing with the three amino acids, Arginine, Glycine and Methionine.  It combines them to form creatine, much like the constructicons combined to form devastator!  Ok so that was a lame example, but it explains the process quite nicely.  

Q: What exactly does creatine do?

1. Creatine works mainly to increase our Creatine Phosphate System

2. Increases The Pump!

3. Increases The Reparation Process of Bodybuilding.

Q: How exactly does Creatine Apply to An Athlete?

A:  Simple, it does so by enhancing your creatine phosphate energy system.  This does a number of things: 1.  Increases explosion - Most athletes notice more explosiveness after utilizing this supplement 2.  Allows yourself to push yourself harder and longer. 

Q: What are the side effects of Creatine, and in General how safe is it? A:  As stated above, creatine is not, and I repeat not a hormone.  Therefore it does not have the side effects associated with any Prohormone or illegal steroid. There have been hundreds of studies done on creatine that all show that it is a safe supplement. To further prove its safety two an a half million kilograms of creatine were consumed in the United States alone in 1999!  That statistic alone speaks volumes about the safety and efficiency of this supplement!  Not only that, but creatine has been the number one supplement on the market for almost a decade and no one has reported any adverse side effects from it. ( aside from the ones I listed above. )

: I don't workout, but do you think that creatine will build muscles and help me to lose fat?

No!  If you don't workout I cannot imagine what supplement would help you.  Creatine provides your muscles with more short term energy - but that is wasted if you do not exercise them. If you take creatine you should push yourself even harder in the gym. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass.

Q: Since Creatine makes you gain weight should I not take it on a cut?

Yes, creatine causes your body to hold water, but that is a good thing!  The fact that your muscles are super hydrated even on a cut is fantastic.  I see absolutely no correlation between taking creatine and our body storing fat.  If anything, creatine will assist us in maintaining more lean mass while dieting.  In my mind there is no point to discontinuing the use of creatine while trying to burn fat.

Can I take Creatine and Protein at the same time?

Firstly, protein is a food product.  If you couldn't take creatine and protein at the same time, then you would have to be a strict vegetarian and still you would end out consuming around 40 grams a day just from normal foods.  To top this off, creatine is not much use without a significant protein intake.  What is the point of pushing your muscles further than they are used to, if you are not going to provide the amino acids necessary for their repair?  

Which supplement is Better Creatine or Protein?

:  ( I probably get asked this question at least once a day through email.)  Amino acids are the building blocks of our muscles.  If you do not get enough than there is no point to working out.  Creatine is an outstanding supplement, but if you have to choose from getting at least 1 gram a day of protein or getting your creatine then opt for the protein.  However I do want to stress that creatine is an excellent supplement.  In fact for assistance in muscular gains I would rate it second only to whey.

Do you feel that creatine is cheating?  I want to earn my muscles the hard way and don't want to cheat to get them.

( I can't stand these types of questions!!! )  Yes, you would be cheating.  You would be cheating yourself out of great gains by not supplementing with it!

s there anything I can take to make creatine a more effective supplement?

The first thing I would like to emphasize is that creatine will not work if you are not properly hydrated!  It relies heavily on this, so you must drink tons of water, if you want optimal results from it.  Super hydrating your body will also improve your weight room pumps tremendously!

What is the best method, dose wise, of taking creatine?

For creatine to produce optimal results, muscle stores must be topped off or saturated with it.  To accomplish this you need to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings.  This is the quickest and in my opinion the " best " way to saturate your muscles with creatine.  Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels.  After this, any creatine you take will be excreted as creatinine.

Do I need to Cycle Creatine?

My recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks.  Following this, there are two particular strategies: 1.  You can take one to two weeks off and then start the cycle over.  Many athletes attest to receiving a better results this way.  2.  However, several athletes will never come off of it.  They will load it for 5 days, maintain for a few weeks and then reload again.  This is increasingly becoming the more popular method of usage.

It is common to want to increase your weight lifting weight. Stepping up to the next level depends on several factors, primarily your routine and your capability. Below are some suggestions on how to enhance your workout. Keep in mind that if you intend to increase your weight lifting weight you will be susceptible to gaining bulk and strength as opposed to sculpted toning and increased flexibility.

3. Add Some Extra Fuel There is a reason why so many weightlifters consume formulated shakes, bars and supplements. Whether it is protein, amino acids or a multivitamin, these products can enhance power and strength. The only way to find out what is best for you is by trial and error. Start with a good protein shake and take note of any improved capability when increasing your weightlifting weight. If it works, then continue using it. If it does not work then try another formula. Speak to your doctor before attempting any muscle building program. Certain formulas can affect people in different ways.

4. Balance Your Routine If your routine favors specific muscle groups over others, increasing weightlifting weight will always be a challenge. For example, when the biceps are at their peak and the triceps are trying to catch up, not only will your balance be compromised but you will also risk potential injury. Understanding your muscles and how they work will do wonders for your workout. Look up images and descriptions of the musculoskeletal anatomy and take note of the intricate levels of muscle tissue. Becoming familiar with muscle actions will create a picture in your head during your workout that will remind you of a properly balanced routine. When the muscles are within the same power capability, then you should be able to increase your weightlifting weight accordingly.

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.

so try to consume maximum real foods not packed foods

Having lean muscles is really a wonderful feeling in itself and clothes looks even more attractive in good shape

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.

Sufferers of exercise bulimia use excessive exercise to purge or compensate for eating binges or simply regular eating, often working out multiple times per day or for three or four hours at a time

Deep down, this disorder has more to do with control than it does the desire to fit into a smaller size of jeans

The scary thing about an addiction to exercise is that it creeps up gradually, usually among everyday people who start exercising, feel good afterward, revel in the calories they're burning, have a desire to get healthier or lose weight, and therefore start believing that more is better

Oftentimes, people who develop an exercise compulsion don't feel like there's anything wrong with what they do

Compulsive exercisers build their lives around working out and are genuinely distressed if they can't exercise as much as they feel they need to (or should be)

Exercise bulimia is similar, but involves eating binges. People who suffer from exercise bulimia often binge on food and then exercise obsessively to make up for it. Exercise becomes a way to control calories, justify eating, and punish oneself for eating too much or eating the "wrong" things.

In general, exercising for up to 60-90 minutes, most days of the week is reasonable and healthy for most people as long as recovery and downtime is built in.

Exercise is usually a good thing, but rest and recovery are very important, too

Excessive exercise can weaken the body and cause a host of problems, including: Fatigue Suppressed immune system Lack of menstruation (amenorrhea) in women due to a lack of body fat Reproductive problems Heart problems (such as muscle wasting and rhythm problems) Dehydration Arthritis Osteoporosis Stress fractures and sprains Kidney failure

Getting a Diagnosis

Compulsive exercise and exercise bulimia can affect both men and women of all ages, races, body types and weights.

A doctor may ask if the person is exercising and get the right answer (yes), never knowing the extent to which the patient is actually jeopardizing his or her health by taking exercise to the extreme

A physician may first suspect a problem if a woman stops menstruating due to a drop in body fat, which affects estrogen levels, but the condition may be virtually undetectable in men whose body fat levels can be much lower without creating any health problems.

Treatment Options

Studies have found that sufferers often come from families where food was used as a way of controlling behavior and battles surrounding food were common

Traditional treatments for exercise bulimia include support groups, cognitive behavior therapy, psychotherapy, and/or medication, such as anti-depressants.

Adding resistance to your sprints helps build takeoff power in your legs for explosive speed down the field. You can add resistance by sprinting up a hill of about 30 degrees, or by using speed parachutes that follow behind you as you run. Parachutes are effective, but not always practical if you are training as a team.

Building speed for the defensive part of soccer is just as important as speed for offense. Practice sprinting backwards for short distances, using quick turns and crossovers along the way. This drill simulates an offensive player trying to dribble past you and will help you keep up during a game.

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!