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Monday, 3 September 2012

Somanabolic Muscle Maximizer<>++=======Twenty of the best foods on the menu bodybuilder

You know what the axiom? It is a fact that does not need to prove, since it is self-evident. So, the main axiom bodybuilding says: to get big, you need only to eat much. Let me stress that only a lot! Half a century of experience in professional bodybuilding-check: extreme growth begins with 4000 calories a day, period! About 25 percent of calories - protein, very little fat (10-15%) and the rest - carbohydrates. And remember: the ratio of macro food scientifically. Science has proven conclusively - if your diet on carbohydrates have even half the calories of food, growth will not be even smashed his head against the wall!
Lower limit for a bodybuilder carbohydrate content - 60 percent of the total energy value of the daily menu! Just so you can count on weight! How unfortunate years of treading water in the same place because they eat a lot, but ignorance! Do not make the stupid mistakes!

In this short article, I list of "hits" twenty products that must be included in your diet on the Rights of the binding element. Yes, yes, it is an essential element of the rights! All the rest - at least useful! - Is then milk, cereals, fruits and vegetables, herbs, and bread ...

Do not try to cram all the necessary products in three sitting. It is better to have half a dozen times a day or so, instead of arranging long-togethers at the kitchen table short snack.

And now the most important thing - proteins. Consume at least 2-2.5 grams of protein per kilogram of its own weight. (Total proteins should be 25 percent of daily calories.) The big problem is that the protein products contain a lot of fat. So, leaning on the proteins, you risk ozhiret. So consciously choose lean meat in the store, with a break off the chicken skin, and if you buy milk, only skim ...

In general, fat should be about 15% of the caloric content of the diet. However, fat fat hatred. Animal fats frankly harmful. Even from the plant are useful not all. Those that fit bodybuilder and did a handful: peanut butter, fats in avocados and nuts, as well as "fish oil" salmon and tuna.

Once again, a diet aimed at the real muscle growth, contains brutal number of calories - no less than four thousand a day. This is much more than is needed for training in normal mode, or just to keep myself in good shape. But even in the latter case, my "twenty" will be most welcome. True, the amount eaten will have to seriously podsokratit.

1. Eggs

Other pros eat 2-3 dozen eggs a day. And all because the egg white is absorbed better than any other. It is evident from the returns of egg diet, repeatedly rechecked for half a century history of bodybuilding. There was a time when the emphasis on kachkovy eggs doctors considered barbaric because de eggs too much cholesterol. However, solid scientific studies have shown that even overkill with eggs does not raise blood cholesterol. At the very least, seriously practicing athletes. Mere mortals science still does not advise to eat more than one egg a day.

In egg yolk contains vitamin A, folic acid and carotenoids. It also houses the lion's share of egg cholesterol. It would seem to be afraid of him? It is said also that he is not dangerous. All true, but not for bodybuilders who use steroids. The fact that steroid hormones increase in the total number of so-called blood "Bad" cholesterol, which stick together in clumps, and then tightly clog an artery. If the daily load in himself more and egg cholesterol, things can easily end funeral music. So, pitching, sinning steroids yolks advised throw. It is clear that the omelets and eggs in which case the "fall out" from the menu. If the egg is only boiled. However, you can separate the egg yolks until the eggs raw, and, then, to prepare from some proteins omelets. But this is troublesome.

One whole egg: 76 calories, 6.5 g protein, 0.6 g carbohydrates, 5 g fat.

One egg white: 16 calories, 3.5 g protein, 0.3 g carbohydrates, 0 g fat.

2. Beef

Beef - one of the most useful products for bodybuilders. It is not only the proteins needed to build muscle, but also iron, zinc, niacin, and vital athletes vitamins B6 and B12. Choose pieces that less total fat, namely the loin. Well, if the oil does come, it must be cut off before cooking.

Sirloin premium 100 g: 199 calories, 28 g protein, 0 g carbohydrates, 9 g fat.

3. Oat-flakes

Oatmeal - a great source of "long-playing" carbohydrates. It provides the body with energy at least 3.5 hours after administration. For all the pros, is an expert in the set weight, oatmeal - the staple food. Not only is oatmeal supplies the body with selected carbohydrates. It contains a lot of vegetable protein and a heart-soluble fiber. To make oatmeal truly "shock" dish, it added protein powder or egg whites.

1 cup of oatmeal: 145 calories, 6 g protein, 25 g carbohydrates, 2 g fat, 4 g fiber.

4. Pasta

For knowledgeable bodybuilder pasta - basic dish diet because they contain bombing calories (200 per serving). You can add ground beef pasta (pasta are obtained nautically) or just pieces of lean beef. Is it possible to limit tomato puree without the fat and hot spices. Incidentally, tomatoes have an advantage: they contain lycopene. They reduce the risk of cancer.
Per serving (1 bowl of pasta, 1/2 cup sauce, 100 grams of beef): 437 calories, 33 g protein, 51 g carbohydrate, 11 g fat.

6. Sandwich

Official Nutrition defy sandwiches, but for pitching sandwich - an indispensable thing for a snack between meals. Sandwich contains proteins, carbohydrates, and minerals (if you add the greens). Importantly, you are free to "build" the most beloved "version": take ham or meat, add on some cheese and hot sauce. Classic - it's a big roll, cut in half. Inside, 60 grams of chicken, two slices of cheese, a little tomato, lettuce, onion, pepper and mustard. The stuffing can be lightly sprinkled on top wine vinegar.

Sandwich (described by the recipe): 339 calories, 27 g protein, 41 g carbohydrate, 7 g fat.

7. Chicken Breasts

Excellent source of protein. And almost no fat. The main thing - to cook properly. In any case not fry in butter! It is better to buy a home portable grill and cook it breast.

100 g breast: 165 calories, 31 g protein, 0 g carbohydrate, 4 g fat.

8. Apricots

This small, bright yellow fruit taste and rich in nutrients. When not in season, you can buy dried apricots or apricot compote.

Why apricots Somanabolic Muscle Maximizer? In fresh apricots in potassium - an invaluable connection to the heart, in addition really stimulating muscle growth. Immediately beta-carotene, vitamin C and dietary fiber. Dried apricots concentration of these substances more. Calories in dried apricots also bigger, but the vitamin C - less. Canned apricots are a good source of vitamin C, but potassium and fiber in them a lot less There is a special "Somanabolic Muscle Maximizer Review",.

Peaches Helpfulness far behind younger brothers - apricots. But their mutual relative nectarine and almost completely useless.

3 fresh apricots: 54 calories, 1.5 g protein, 12 g carbohydrates, 2.5 g fiber.

1/4 cup dried apricots: 84 calories, 1 g protein, 20 g carbohydrate, 3 g fiber.

1/2 cup canned apricots: 64 calories, 1 g protein, 15 g carbohydrate, 2 g fiber.

9. Sweet potato

Why buy an ordinary potato, sweet potato as much delicious and nutritious? It has a lot of beta-carotene, potassium, vitamin C and vitamin B6, dietary fiber. Ordinary potatoes, of course, is also useful, but it beta-carotene is almost there. No matter what kind of potatoes you prefer, in any case, not fry it in oil.
Sweet potato, about 150 grams: 117 calories, 2 g protein, 28 g carbohydrates, 3.4 g fiber.

10. Tuna

Tuna is rich in protein and in addition contains a priceless view of omega 3. Of these fats are known to be able to protect the athlete's heart from overexertion. There is also evidence that omega-3 fats can stimulate muscle growth. Many eat fish right out of the can, but you can come up with something a little brighter, and, for example, a green salad with tuna or a sandwich.

Tuna in brine, 100g: 116 calories, 26 g protein, 0 g carbohydrate, 1 g fat.

11. Protein

Protein powder - a convenient source of protein. Judge for yourself: in the powder and no grams of fat! Protein powders can be prepared with milk, with fruit, but you can fill in the oatmeal. The best kinds of protein - those of milk: whey and casein. Soy proteins are also good, but less digestible. But contain isoflavones, which are significantly lower cholesterol. So, soy powder - irreplaceable thing for bullies who are on steroids. Which is better - pure protein or with the addition of carbohydrates? More suitable for a snack mix of protein and carbohydrates. In porridge should only add pure protein.

Protein, 30 g: 100 calories, 24 g protein, 0 g carbohydrate, 0 g fat.

12. Apples

Apples, seemingly ordinary fruit, but very useful. One or two is always necessary to have a sports bag. Source of easily digestible simple carbohydrates. Almost immediately raises the level of sugar in the blood. Sour apples contain a lot of potassium and vitamin C. Apples - a very convenient and economical way to satisfy hunger. Besides apples contain isoflavones.

Apple average of 81 calories, 21 g carbohydrates, 4 g almost fiber.

13. Yogurt

Hard training impairs digestion, as any stress. Yogurt can help, as it contains useful fungal culture, activating digestion. Besides, a lot of calcium in yogurt, and calcium is necessary as air, when you consume protein than usual. Protein consumption increases calcium. Given the shortage of calcium the body removes it from the bones, and therefore dramatically increases the risk of various injuries. Yogurt can be mixed with fresh fruit, whipped in a blender and drink a cocktail, cook based on it are different sauces.

Yogurt without sugar, 240 grams: 127 calories, 13 g protein, 17 g carbohydrates.

14. Kiwi

This exotic fruit is most valuable is surprisingly inexpensive and sold everywhere. Kiwi sensation that the fruit contains more vitamin C than a lemon! In addition, in many kiwi potassium. Kiwi fruits are eaten as follows: they are cut in half and eat away the heart of a teaspoon.

Kiwi: 46 calories, 11 g carbohydrates, 2.6 g fiber.

15. Pizza

Pizza itself is very useful for a bodybuilder, because even a small piece of it contains a lot of calories. In addition to pizza, there are carbohydrates, and proteins. Regardless of whether you cook pizza by yourself or buy in the store, look for easier filling - with low fat content. The nutritional value in different varieties of pizza, of course, different, but in any case it is quite large. Easy to cook frozen pizza. There is no need to hide the icon: macronutrients and calorie content on the label.

Pizza (138 g): 270 calories, 25 g protein, 30 g carbohydrates, 9 g fat.

16. Orange juice

Concentrate contains carbohydrates, vitamin C, carotenoids, potassium and folic acid. Immediately raises the level of sugar in the blood. In the pulp of fresh orange mineral fiber, certainly more than in the juice with pulp. However, carbohydrates are quickly absorbed from the juice.
One glass of juice: 105 calories, 2 g protein, 24 g carbohydrates, trace fat.

17. Blueberries

Examining the 40 fruits and vegetables, the researchers found that the highest antioxidant capacity has just blueberries. Anthocyanins (which give this berry blue) and other components contained in blueberries, for a bodybuilder have many useful properties. In particular, preserve vision, which usually falls in the bodybuilder provided genetic predisposition. In blueberries has potassium, zinc, magnesium, some vitamin C and dietary fiber. No fresh, buy fresh frozen.

One cup of blueberries: 80 calories, 1 g protein, 19 g carbohydrate, 1 g fat, 4 g fiber.

18. Protein-carbohydrate drink

According to nutritionists, is the perfect food in the recovery of the body after a workout. With this drink you get about 350-400 calories, 20 g protein, 60 g carbohydrate, and probably a little bit of fat (about 10 grams). You can mix the protein powder with milk and add to the fruit drink. Or you can buy ready-made protein-carbohydrate mixture.

Drink to recuperate after training, 600 g: 400 calories, 20 g protein, 60 g carbohydrates, 9 g fat.

19. Nuts
All kinds of nuts are useful bodybuilder. For example, there are proteins in peanuts, fiber, magnesium, vitamin E, copper, phosphorus, potassium and zinc. Good hazelnuts, walnuts and almonds. But! You should not eat nuts in large quantities - yet there's a lot of fat. Single serving - about '30

Roasted unsalted peanuts, 30 grams: 178 calories, 7 g protein, 6 g carbohydrates, 14 g fat, 2 g fiber.

20. Water

This is the most important "nutrient" substance for athletes. You need to drink about 3.5 liters a day. Increased water intake by athletes for two reasons. First, a lot of water requires digestion of proteins and carbohydrates. (So, the water intake is directly related to your calorie intake. Higher it is, the greater the need to drink water.) Second, the athlete spends a lot more water because of the exercise. On the day of a particularly hard training should further increase the intake of water to offset the extreme fluid loss. Even slight dehydration harms the heart, and fluid intake because you need to be kept under strict control.


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