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The 5 Biggest Mass-Gaining Nutrition Mistakes

5:56 ص Unknown 0

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When you’re trying to add quality muscle mass, you have to make sure 
your entire muscle-building regimen is catered to achieve that goal. The
 main areas to consider include your nutrition plan, training program, 
supplement plan and recovery protocol. As you’ve already learned from 
the training element of this superfeature, “5 Biggest Offseason 
Mass-Building Training Mistakes,” you need to emphasize heavy, compound 
movements when you’re trying to maximize muscle gains. [Melissa – We may
 need to tweak the wording here once we have the title for the 
complementary article. JH] Even if your training is impeccable, however,
 you may not be supporting your hard work in the gym with the smartest 
nutrition strategies for your body. In fact, many committed bodybuilders
 set themselves up for failure by making nutritional blunders.</div>
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A common explanation is that some guys are so gym-focused that they 
forget to take care of business when they aren’t lifting. Keep in mind, 
however, that you can’t grow if you’re going off-track during the other 
23-or-so hours of the day. To help you get back on track, we’ve 
identified the five biggest nutrition mistakes bodybuilders make when 
trying to add quality mass — and we’ll show you what you can do to 
correct each error.</div>
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MISTAKE #1: Inadequate Workout Meals</h3>
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The meals you consume in the window beginning approximately an hour 
before your workouts and then within the range of 30 minutes to two 
hours after your training sessions are the most critical meals each day 
for maximizing growth. It’s crucial that you understand the appropriate 
food choices to make during these pre- and post-workout time frames to 
take full advantage of your hard work in the gym.</div>
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<strong>Negative Effects:</strong> When you don’t give your body the 
specific nutrients that are necessary before your workouts, you might 
have less energy when you train, particularly near the end of your 
sessions. If you aren’t taking in appropriate foods after workouts, then
 you won’t be providing your muscles with all the raw materials needed 
for maximal growth. In addition, you won’t recover as quickly or 
efficiently, and you won’t be able to train as effectively in subsequent
 workouts because you haven’t reloaded your muscle glycogen stores.</div>
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<strong>Solution:</strong> About an hour before you work out, eat a 
whole-food meal that consists of equal parts protein and moderately 
fast-digesting carbs, such as white bread or bagels that contain little 
to no fat or fiber (as both slow digestion). Or, if you prefer, take in a
 protein shake with fast-digesting carbs (sugar) shortly before you 
train. Either way, the glucose from the carbs will provide you with an 
energy boost during your training session, and the protein will get 
aminos circulating in your system to help facilitate muscle building 
after you finish training.</div>
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No later than 30 minutes after you finish your workout, you should 
consume a similar meal — whey protein and dextrose are ideal. At this 
time, you can take in more sugar than protein. Strive for about ¼ gram 
per pound of bodyweight from protein and somewhere between ¼–½ gram of 
sugar per pound. For example, a 200-pound bodybuilder should get in 
about 50 grams of protein and 50–100 grams of sugar. The specific amount
 of sugar will depend on your individual daily caloric needs. A whey 
shake with 50 grams of sugar will contain about 400 calories, and one 
with 100 grams of sugar will contain about 600 calories. Keep in mind 
that hardgainers typically need more total calories than guys who tend 
to add bodyfat easily.</div>
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Shortly after you consume your post-workout shake (about an hour or 
so later), eat a whole-food meal that consists of protein, 
slow-digesting or starchy carbohydrates (brown rice/yams or pasta/rice, 
respectively) and fats (from meat or healthy forms such as oils and 
avocado).</div>
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MISTAKE #2: Inconsistency in Your Nutrition Program</h3>
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If you do a great job of following your nutrition program some days 
but fall off the wagon on weekends or on days when you aren’t training, 
you’re significantly undercutting the benefits of all the hard nutrition
 (and gym) work you’re doing on your best days. We’re not saying you 
need to consume the same foods every day, but you do need to have a 
nutrition strategy for each day that falls in line to help you achieve 
your overall goals.</div>
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<strong>Negative Effects:</strong> At best, you won’t make progress 
with your physique as quickly or as effectively when your nutrition 
program is erratic. At worst, if your meal plan is very inconsistent, 
you may actually take a few steps back, as your body may not maintain 
what you already have. In other words, you could be losing muscle mass, 
adding excess bodyfat or both.</div>
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<strong>Solution:</strong> Make sure you hit your target zones for 
calories and macronutrients every day of the week. You won’t get any 
results if you undereat on some days and overeat on others, simply 
trying to “balance” out your program by going to the opposite extreme to
 make up for what you did the day before. To help keep your intake 
consistent, drink protein or weight-gainer shakes at other times of the 
day such as between meals to keep your caloric intake in the appropriate
 zone. You can also take in somewhat higher caloric “junk” meals once a 
week or so — just make certain they don’t catapult you way above the 
amount of calories you need for ideal growth per day or per meal (keep 
in mind that no single meal of your 6–7 meals per day should contain 
more than one-third of your daily caloric intake).</div>
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MISTAKE #3: Overeating</h3>
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Think about it — what type of mass are you trying to add? Obesity is 
one of the biggest health problems in America, and even those in 
MuscleMag world aren’t immune to it. If you want to add quality muscle 
mass, you have to consume more calories than you need for bodyweight 
maintenance, but at the same time, if you eat beyond a certain 
threshold, you’ll just be adding excess bodyfat. It also matters — 
tremendously — what types of calories you choose to consume. Another 
factor that’s crucial is how many meals you take in each day, and how 
many calories you eat at each of those meals.</div>
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<strong>Negative Effects:</strong> Don’t just eat lots of food for 
the sake of getting bigger. The logic behind mass-gaining nutrition 
isn’t that simple. If you eat too much food each day, or you stuff 
yourself with too much at individual meals, ultimately you’re going to 
gain unwanted bodyfat. Your body can use only so many calories at a 
time, so any excess may end up getting converted and stored as fat.</div>
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<strong>Solution:</strong> Establish your caloric-intake baseline for
 maintenance — generally this number is somewhere around 3,000–4,000 
calories a day for a 200-pound bodybuilder. Now, add about 25% more 
calories to that when you’re in a mass-building phase, taking in 
3,750–5,000 calories a day in this example (or the amount that’s right 
for you, depending on your weight and whether you consume fewer/more 
calories for maintenance). In addition, split these calories fairly 
evenly over 6–7 meals per day. Again, no single meal should have more 
than one-third of your daily intake because when you take in huge 
amounts of calories in one sitting, they’re much more likely to find 
their way into bodyfat storage than they are to be used as energy or to 
fuel the muscle-building process.</div>
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MISTAKE #4: Not Eating Enough</h3>
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While it may seem contradictory, this mistake and Mistake #3 are 
indeed two separate problems for different bodybuilders. Some guys eat 
too much while others eat too little overall. Most people don’t commit 
both (if you do, however, you’re also an offender of Mistake #2), and, 
of course, human nature dictates that hardgainers tend toward 
undereating. If this sounds familiar, you’re actually making a 
nutritional mistake in the area of your greatest challenge.</div>
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<strong>Negative Effects:</strong> This dietary mistake compounds the
 genetic predisposition that you’re fighting against. Many hardgainers 
try to make up for their nutritional shortcomings by training harder at 
the gym. But, guess what? Doing so only burns more calories, tearing 
down muscle tissue without the nutritional support necessary to recover 
and build muscle mass. The end result is an increased difficulty to add 
and sustain quality mass.</div>
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<strong>Solution:</strong> Regardless of your body type, you should 
schedule enough recovery time and rest days in your weekly training 
split to encourage mass gaining. Then, you need to put a big emphasis on
 taking in the appropriate amount of calories and macronutrients your 
body needs to grow. If you tend to undereat, try concentrating on liquid
 calories when your appetite isn’t large enough to comfortably consume 
all the whole-food calories you need to add mass. Take advantage of 
pre-bedtime to get in a quality meal that’s high in protein and dietary 
fats (avoid carbs at this time of day, as they’re more likely to be 
stored as bodyfat — even if you’re a hardgainer). Also be conscious of 
the other mistakes noted in this article, such as taking in too many 
calories at one meal.</div>
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MISTAKE #5: Overemphasizing Protein at the Expense of Other Beneficial Calories</h3>
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What? Is <em>MuscleMag</em> seriously telling you to eat less 
protein? Of course not. What we’re saying is you need quality calories 
that come from a broad spectrum of different foods and macronutrients. 
By no means do you need to cut your protein; instead, what we’re saying 
is there’s a limit to how much protein your body can use to fuel your 
muscles for optimal growth during a mass-building phase. While protein 
is the key macronutrient for muscular development, many bodybuilders 
focus too heavily on this fact and end up neglecting the other crucial 
macronutrients needed for growth.</div>
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<strong>Negative Effects:</strong> When you overemphasize protein at 
the expense of other nutrients, you’re providing a skewed ratio of 
materials that your body can’t use maximally to carry out all the 
processes associated with mass gaining and growth. Your body needs not 
only protein, but also the drivers of growth (carbs and dietary fats) 
that are necessary to put these aminos to use. Essentially, when you 
prioritize protein too much over carbs and fats, what you’re doing is 
akin to buying twice as many materials as you need to build a house, and
 then forgetting to hire someone to construct it. There are different 
schools of thought on how much protein is too much, but the general 
recommendation is to consume no more than 1.5 grams per pound of 
bodyweight per day. Taking in more than that amount may undercut your 
appetite for other necessary macros. The excess protein will eventually 
be converted to fuel, but that’s an inefficient and expensive way to 
provide your body with the energy it needs.</div>
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<strong>Solution:</strong> Consume at least 1 gram of protein per 
pound of bodyweight daily during the offseason when you’re trying to add
 serious muscle mass. Understand that consuming protein beyond 1.5 grams
 of protein per pound of bodyweight becomes an inefficient way of 
supplying your body with fuel. When you’re in a mass-building phase, 
strive to get in only up to about 30% of your daily calories from 
protein. This means a 200-pound bodybuilder who consumes 4,000 calories a
 day for growth should consume up to 300 grams of protein (300 grams x 4
 calories per gram = 1,200 calories, and 1,200/4,000 = 30%). Of course, 
that same bodybuilder who needs 5,000 calories a day for growth can 
still consume 300 calories per day from protein (1,200/5,000 = 24%).</div>
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The 5 Biggest Mass-Gaining Nutrition Mistakes

When you’re trying to add quality muscle mass, you have to make sure your entire muscle-building regimen is catered to achieve that goal. The main areas to consider include your nutrition plan, training program, supplement plan and recovery proto…

مزيد من المعلومات »

Benefits of Green Tea That You Didn’t Know About

6:09 م Unknown 0

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<span style="font-size: large;"><b>I’m a green tea drinker</b></span>.<br /><span style="font-size: small;"><b><br />Not for the love of the taste — no way! I drink it because I’m told it’s good for me…or, to be honest, the real reason I drink it is because I believe it help keeps my weight in check. But recently I decided to look into it a bit deeper and see what are all these other benefits of green tea people talk of</b></span></div>
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<span style="font-size: large;"><b>Why Green Tea</b></span><br /><span style="font-size: small;"><b><br />Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits attached to it than black tea is (apparently) due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.</b></span><br /><span style="font-size: small;"><b>Here’s a list of some of its amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes</b></span></div>
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.<br /><span style="color: red;"><span style="font-size: large;"><b>Weight Loss</b></span></span>. <span style="font-size: small;"><b>Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories</b></span></div>
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.<br /><span style="font-size: large;"><span style="color: red;"><b>Diabetes</b></span></span>.<span style="font-size: small;"><b> Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage</b></span></div>
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.<br /><span style="font-size: large;"><span style="color: red;"><b>Heart Disease</b></span></span>. <b>Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks</b></div>
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<b> </b>.<br /><span style="font-size: large;"><b><span style="color: red;">Esophageal Cancer</span></b></span>.<b> It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them</b></div>
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.<br /><span style="font-size: large;"><b><span style="color: red;">Cholesterol</span></b></span>. <b>Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol</b></div>
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<b> </b>.<br /><span style="font-size: large;"><b><span style="color: red;">Alzheimer’s and Parkinson’s</span></b></span>. <b>It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells</b></div>
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<b> </b>.<br /><span style="font-size: large;"><b><span style="color: red;">Tooth Decay</span></b></span>. <b>Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions</b></div>
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<b> </b><br /><span style="font-size: large;"><b><span style="color: red;">Blood Pressure</span></b></span>. <b>Regular consumption of green tea is thought to reduce the risk of high blood pressure</b></div>
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<b> </b>.<br /><span style="font-size: large;"><b><span style="color: red;">Depression</span></b></span>. <b>Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers</b>.<br />.<br /><br /><div style="text-align: justify;">
<span style="font-size: large;"><b>For the rest of us with all these abundant benefits…it’s a wonder we drink anything else..</b></span></div>
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Benefits of Green Tea That You Didn’t Know About

I’m a green tea drinker.Not for the love of the taste — no way! I drink it because I’m told it’s good for me…or, to be honest, the real reason I drink it is because I believe it help keeps my weight in check. But recently I decided to look into it a…

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Cardio and Building muscles

5:35 م Unknown 0

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<span style="font-size: large;"><br />Cardio is not only one of the best ways to lose fat; it also can help to build muscle mass. Cardio is an aerobic exercise that extends over a period of time. Cardio includes running, skating, swimming, skiing, bicycle, etc</span></div>
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<span style="font-size: x-large;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /><b><u>There are 2 major forms of cardio exercise</u></b></span></span><br />
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<li><span style="font-size: large;"><b>LIT – Low Intensity Training</b></span>. This is cardio for 30-45 mins at a steady state. It burns fat, but it’s boring and takes a lot of time.</li>
<li><span style="font-size: large;"><b>HIIT – High Intensity Interval Training</b></span>. It’s very short, but
 very exhausting training. For example, 60 sec jogging or 30 sec 
sprints. This type of cardio burns more fat than LIT does, but it’s also
 more</li>
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Some exercises will be done heavy and others for high reps. Cardio 
will add some volume to your training. If your goal is maximum mass 
gain, don’t do too many interval trainings. It won’t work. The thing 
which you should do is to moderate intensity of cardio workouts.
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<span style="font-size: x-large;"><span style="font-weight: normal;"><span style="font-family: Arial,Helvetica,sans-serif;">Cardio will improve the general condition of your body</span></span></span></h2>
If you go by stairs on the 6<sup>th</sup> floor every day and feel 
you can’t even breathe normally, after few months of cardio you will see
 the difference. Your muscles will be stronger as well as your heart. 
Just don’t exercise too much! Muscles also need some rest.<br />
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Cardio will also help to improve body recovery. When you use cardio 
for recovery, you give your muscles more nutrients by increasing blood 
flow.<br />
And don’t forget, cardio will not just maintain your body’s general 
condition and build muscles. It will also increase your metabolism rate,
 reduce appetite and burn unneeded fat.
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Cardio and Building muscles

Cardio is not only one of the best ways to lose fat; it also can help to build muscle mass. Cardio is an aerobic exercise that extends over a period of time. Cardio includes running, skating, swimming, skiing, bicycle, etc There are 2 major forms of…

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