Bodybuilding diets

Bodybuilding diets

In bodybuilding, people believe that 70% of success depends on nutrition and 30% on training. However, it is wrong to say so. After all, a person should be 100% given to training. However, following the rules of the diet, you can speed up the process of burning extra pounds.

Features

So, all the food we consume is made up of proteins, fats and carbohydrates.

For bodybuilders, of course, the most important of these three components is protein, because it is it that performs the building function in the body. And if your diet does not have protein, then there will be no muscles.

In turn, protein molecules consist of a kind of “building blocks” – amino acids. You must ensure that your diet contains a decent amount of animal protein, and if your goal is to lose weight, then this protein must contain a minimum of fat. The following products meet this requirement: eggs, lean beef, fish (pollock, cod, haddock, flounder, pike perch, hake, pink salmon, salmon), skim milk, low-fat cottage cheese, chicken, especially chicken breasts, turkey (breasts are also preferred). It is believed that while exercising with weights, it is necessary to consume about 2 grams of protein per kilogram of body weight, but advanced athletes, especially in the stage of recruiting relief, eat even more protein: 3-5 grams per kilogram of weight.

 

bodybuilding diets

 

  • Carbohydrates.

Carbohydrates are our main energy storehouse, the fuel through which the muscles, heart, brain, digestive system, etc. work. The body is able to store carbohydrates in reserve in the form of a special substance – glycogen, which accumulates in the muscles and liver.

  • Fats.

Fats are also a kind of human energy battery, but fats are completely different from carbohydrates. First of all, fats are much more energy-intensive than carbohydrates. Fatty foods are much more nutritious. If splitting 1 gram of carbohydrates or proteins produces 4 calories, then splitting 1 gram of fats results in 9 calories. Fats are much slower absorbed by the body than even complex carbohydrates.Fats are not consumed during strenuous power work in the gym, but are used by the body during an aerobic activity associated with significant oxygen consumption: running, swimming, cycling, etc. Fats are deposited in the body in fat cells, the number of which is constantly and cannot decrease or increase (in the process of losing weight, fat cells seem to “shrink” or “shrink”). If we talk about the functioning of the human body, the fat is responsible for maintaining the hair, nails, for the production of testosterone and a number of other functions in a normal state.

  • Calories.

Even if you have never practiced bodybuilding, you have repeatedly heard the words “calories” and “calorie.” By and large, the calorie content of food means the amount of energy that is released during its splitting. Generally, if you follow the laws of classical physics, this thermal energy is denoted in kilojoules, but kilocalories have been established for ease of understanding. You just have to open any handbook on nutrition to find out how many calories there are in a particular product. On the other hand, any kind of physical activity has an expression in calories. Even at rest, you spend a certain amount of calories that go to maintain the functions of your body. The amount of energy that you consume, while at rest, is called the basic or basic metabolism.So a 100-pound athlete, even doing nothing, will spend a lot more calories per unit of time than the average man in the street weighing 70 kilos.

Earlier articles dealt with bodybuilding exercises and metabolism.

 

bodybuilding bulking diets

 

The most effective diet for bodybuilding

You need to try to distribute your food evenly throughout the day , so that the meals are about every three hours. Get five – six meals a day . Even a eaten loaf with a glass of protein or one baked potato is considered a meal. You need to distribute the total number of calories evenly over meals. It is not necessary to try to consume exactly the same amount of calories for each meal, but there should not be sharp jumps and dips during the day.

The priority meal should be breakfast, since before it you had eaten nothing for several hours. So at the first meal you need to load in a little more calories than the next times.

The same applies to the period after training , at this time the body needs more nutrients than usual. Thus, the first and fifth meals have some priority over the others, but the latter also needs to be given enough attention. Remember, food is a whole system, and every meal counts. 
Each meal should include a sufficient amount of top-quality protein – something that contains important amino acids, such as eggs, chicken, beef, protein shakes, dairy products. Do not forget to count every meal so that the protein intake during the day is constant.
You will also need carbohydrates.It seems to me that protein and carbohydrates are synergistic. To move amino acids from protein to muscle, you need insulin, which is released in response to carbohydrate intake.
If you are prone to fat consumption, use a small amount of unsaturated fat , such as a teaspoon of olive oil per day. In addition, I would recommend taking fish oil, it helps control cholesterol levels and improves the response to insulin.

 

bodybuilding diets for beginners

I eat some fruit, but I try to limit myself, because the fruit is rich in simple sugars that stimulate the deposition of fatty layers. Therefore, I eat fruit only once or twice a day. It is also important to eat a couple of servings of vegetables a day, which consist mainly of carbohydrates. I prefer fiber-rich vegetables like broccoli, cauliflower and spinach.
We should not forget about vitamin and mineral preparations. If you are working with large weights, your body is subjected to significant stress, so you need to use multivitamin complexes. Above the normal rate, I would advise you to add a couple grams of vitamin C, it is good for strengthening the immune system and the formation of collagen to restore muscle tissue and ligaments. Studies show that vitamin C lowers cortisol and is thus anti-catabolic. These trace elements need to be consumed constantly. You can also try taking creatine or glutamine for several weeks, and see how these drugs affect you. Do not try to boot to failure at once. Experiment with each of the elements separately and see how it affects you.

Tips

  • Do not make a habit out of relaxation. If you want to eat pizza or hamburger, allow yourself. If you control yourself too much, the diet becomes torture.
  • This diet is likely to help you gain extra muscle mass and lose fat. If you have not paid attention to protein before, now you will begin to get all the best results in training. Muscle tissue is metabolically active, so that by gaining extra muscle mass, you will begin to burn extra calories. And over time, pumping up muscles, you begin to lose fat.
  • You should be serious about all aspects of bodybuilding , nutrition is only one of the three. The most important thing is to understand what you want to achieve, develop a serious real work plan and then steadily stick to it. Many people are always looking for some kind of magic formulas and numbers, can’t bring themselves to calm down, they constantly change everything. It seems to me, it is not constructive. The main thing is to develop a work plan and comply with it.
What Is Anavar?

What Is Anavar?

Anavar is an anabolic steroid that is actively used among bodybuilders to improve muscle quality, improve strength performance and achieve other important characteristics. Buy this steroids from the manufacturer and be sure of the originality of the drug you can in the online store.

What Are The Benefits Of Anavar?

anavar what is itInitially, Anavar was invented for HIV-infected women and children, to maintain their immune system, as well as for the treatment of osteoporosis, osteochondrosis and other pathologies. Paying attention to the high efficiency and anabolic effect, the drug became popular in sports, after which it was entered in the list of controlled substances. Anavar is synonymous with the harmless use of steroids.

Among the main indicators, Anavar should be noted the following:

  • powerful anabolic action, its activity is 400% of testosterone;
  • androgenic activity of the drug 25% of testosterone;
  • has no aromatization;
  • does not retain water in the body and does not increase blood pressure;
  • has a moderately weak hepatoxicity, i.e. the effect on the liver;
  • the active period of action after taking is 8-12 hours.

Positive effects of Anavar:

  • improves the relief of muscle mass;
  • increases power performance;
  • promotes fat burning;
  • increases growth hormone levels.

Pay attention! Anavar is suitable for athletes to achieve relief and elasticity of muscle mass, but the drug does not promote weight gain.

How To Use Anavar?

The cycle of Anavar in the solo version is 6-8 weeks. Regarding dosages, the first week “input”, we recommend starting with a dose of 20 mg per day 1-2 days, divide it into two doses: in the morning and in the afternoon. Starting from the 3rd day if you do not feel pronounced side effects, you can increase the dosage to 40 -60 mg. (maximum 80 mg), divided into three doses per day.

what is anavar steroidFor those who want not only to burn extra subcutaneous fat and gain muscle relief, but also to gain muscle mass, experts recommend the combined cycles of Anavar. The steroid is permissible to combine with:

  • Testosterone;
  • Primobolan;
  • Sustanon.

Pay attention! With a combined cycle, the dosage of Anavar should be at the level of 40 mg per day.

Post Cycle Therapy

To avoid side effects after the cycle of the steroid Anavar is necessary to pass Post Cycle Therapy (PCT). Two days after completion of the cycle with the substance, clomid or Nolvadex should be taken within 4-5 weeks. This tool will help to restore the body’s own production of testosterone.

Read More About How To Take Anavar Here

What Are The Side Effects Of Anavar?

Anavar refers to a relatively harmless steroid. Despite the fact that the substance is produced in tablets, special toxicity to the liver does not have. Such side effects as gynecomastia or swelling, the tool does not have, as it is not converted into estrogens. Even the inhibition of testosterone occurs at a much lower level than when taking other steroids. There may be temporary side effects, among them:

  • nausea;
  • abdominal pain;
  • differential pressure;
  • dizziness.

As a rule, even they are extremely rare.

Reviews

According to surveys, one of the publications, 88% of athletes noted the severity of the effect of receiving Anavar. With side effects faced no more than 15% of athletes, 87% – noted the excellent tolerability of the substance.

Order Anavar at the best price and at the same time be sure of the originality of the product you can in the online store. Experienced consultants will help you deal with the proposed positions, as well as arrange delivery to the desired region. Buying online, you can be sure of the quality and originality of steroids.

How To Cycle Anavar?

How To Cycle Anavar?

Anavar was invented in the United States at the dawn of the Golden era of bodybuilding, however, it was used purely for medical purposes. His profile is extensive. An interesting fact is that the drug doses of the hormonal agent were high in comparison with other steroid drugs. For example, the daily dose of Methandienone specified in the instructions does not exceed 5 mg. Per day, the maximum daily dose of Anavar is equal to a whole 20 mg. In the world of sports, the daily peak dosage of the steroid is 40 mg. And the dosage of Methandienone can reach 60 mg.

Anavar Solo Cycle

anavar only cycleSolo cycle of Anavar should not exceed six weeks. The peak, maximum and optimal daily dose is 40 mg. When building a steroid cycle, steps should be made, five days long. First stage – 10 mg. Second stage – 20 mg. And so on to the fourth stage, which is 12 days, when the athlete receives the maximum dose of 40 mg. After this stage the cycle begins the final stage, a decrease in the dosage symmetrically to the first three steps.

The daily dose of Anavar should be divided into two or three doses. Start cycle need with morning reception, on the second stage adding another reception with interval in six hours, and so on. The dose can be divided into four doses, however, the last reception per day should not be later than eight in the evening. Since the drug works for a long time – up to 12 hours, the best option is to use the steroid in the morning and at lunch. Each dose is best consumed 10 minutes before meals.

When using the normal anabolic, athlete’s diet should be balanced and consist of at least two grams of protein per 1 kg of weight. Despite the fact that Anavar is not designed for weight gain, with the right diet and well-built training, the athlete is able to get up to four kilograms of dry, relief muscles. The drug is perfect for athletes who have a Constitution for the type of mesomorph, as it has a strong fat-burning effect, which does not expel water, does not harm the joints and ligaments, as Stanozolol or Turinabol.

Read More About What Is Aanvar Here

Combined Cycle Of Anavar For Men

anavar cycle for menWhen using Anavar in a cycle with other remedies, steroids should be chosen to create a dry and quality musculature.

Anavar and Masteron Cycle

One of the easy and effective cycles will be Anavar and injectable Masteron. This option will create a quality form with minimal risk of side effects and harm to the body. Both drugs in this bundle complement each other well, and at minimum doses will give a powerful synergistic effect. On such a cycle, 40 days long, the athlete can get 6 kg of flawless muscles. Cycles with drugs that have high androgenic effects, aimed at increasing the mass in combination with Anavar will not give a good result.

First, Anavar is not able to give weight gain, as other drugs, such as Methandienone or Stanozolol, if you need to gain more, but high-quality mass. Secondly, the price of Anavar is several times higher than that of Stanozolol.

Anavar and Test Cycle

A cycle of Sustanon or other long testosterone esters with Anavar will not give the desired result. But Anavar and Testosterone Propionate will be an excellent option for a set of dry relief muscles or keeping it in the interval between full steroid cycles of four or six drugs. This cycle is composed of the principle of the pyramid described above. Testosterone Propionate should be put on 1 mg every other day in the morning.

How Should Women Cycle Anavar?

Anavar is taken three times a day according to the pyramid scheme, however, each step increases the dose from 2.5 to 5 mg. the Maximum daily dosage is 20 mg. Professional athletes participating in bodybuilding competitions use a complex of Anavar and Masteron in medium doses of 10 mg per day. Any, combined or solo steroid cycle should not exceed 4 weeks. After a four-week break with the PCT, the cycle can be repeated.

How To Take Anavar?

How To Take Anavar?

what is anavar used forThis article will be useful for those who still decided to take Anavar for their own purposes. Our blog does not sell or encourage the use of anabolic steroids or other potent substances.

Anavar is the safest in terms of side effects of all anabolic steroids. After all, it was created primarily for children and women. And even if it is not as effective as other steroids, but has some valuable properties that make it sometimes indispensable.

What Is Anavar Used For?

  1. Anavar is widely used in medicine for children and women. In children, it perfectly restores the skin (after burns). In addition, it can be safely given to young athletes to increase their strength performance. This drug will not interfere with the hormonal system of the body. And will not cause any complications in the future.
  2. In power sports, Anavar is often used between major steroid cycles. As I said above, it is a good anti-catabolic and does not inhibit the production of its own testosterone. All this allows you to save the muscle mass gained on the main cycle and at the same time restore your own hormonal background. That is, it allows the body to rest from the side effects of other steroids, and the muscles in the meantime to save.
  3. Anavar is used in conjunction with Winstrol to increase muscle strength without increasing body weight. This is especially true for those who do not want to go beyond their weight category before the competition.
  4. Its property is not to increase body weight and protect muscles from decay is very useful when drying. Therefore, it is often used when it is necessary to make the body as relief, but keep the muscles.
  5. Oxandrolone is also suitable for those who want to try steroids for the first time. If your body is still “not used” to anabolics, even from small doses of Anavar you will feel an increase in strength.

Read More About How To Cycle Anavar Here

How Much Anavar Should I Take?

how much anavar should i takeOptimal effective dosage of Anavar: 50–100 mg per day for men, and 20–50 mg per day for women and children. And ideally it is necessary to divide this portion into 3 receptions. This is due to the fact that the half-life of Oxandrolone 8–10 hours. And if you divide his reception by three times and take at regular intervals, then just get 8 hours.

The fact that this method will keep the level of Anavar in the body at the same level. And this will slightly increase its effectiveness than if you took it once every 24 hours. In this case, you can not avoid hormonal fluctuations, as a day in your body from the last reception is almost nothing left. Not that it’s bad, but if you can squeeze the most out of this drug, it’s better to do so. By the way, the frequency of taking any steroid should be based on the duration of its half-life.

As a rule, the dosage of more than 100 mg per day is impractical. Since the efficiency is almost not growing. And these dosages will be great to beat your wallet.

Duration of administration of Anavar – 1-2 months. Although I’m sure it can last longer without any consequences. That is, for one full cycle will need about 200-300 tablets of 10 mg.

Conclusion

  • Anavar has only two distinct properties: increasing muscle strength and preventing muscle breakdown (anti-catabolic effect). Some studies also suggest a slight burning of fat. To use this drug for weight gain is impractical.
  • Proper use of adequate dosages does not cause absolutely no side effects. Neither during its application, nor after.
  • The absence of suppression of own testosterone and the absence of aromatization allow without fear to accept this drug people any age and gender.
  • If you’re just going to try anabolic steroids, or you want to increase muscle strength without increasing mass, or want to keep your muscles after another cycle of steroids, Anavar will come in handy.