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Transcript of Bodybuilding
not everyone is born
equally here are the
different body types
.Endomorhp Ectomorph: This is typically known as the "Hard-Gainer" Naturally skinny, The ectomorph requires more calories as their base metabolic rate is much faster than others.
Mesomorhps : Mesomorphs generally have a great metabolism and put on muscle easily. Thease are the lucky ones.. , Mesomorphs need a diet very simular to an
Endomorph : Endomorphs generally have a slow base metabolic rate, and a high affinity to retaining fat.When building a diet it is thease body types that may require strict attention. But that should also be taking into account for everybody when trying to acheive maximum results. It takes everything put together to achieve an excellent body. Without proper diet and training you will get nowhere. Your body needs the nutrients to grow, if your diet isn't right, you will struggle to recover, and will fail at building more muscle.
You need to train hard in order to stimulate the muscles, Diet correctly to provide nutrients for growth and recovery, and rest adequately to ensure your body can recover and develop new muscle. if you are failing to provide your body with any of these parts, it will not have the ingredients to get the results you're trying to achieve. Ideal Ratio:
Fat : 20%
Meal 1: Pro/Carb 8:00am
10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal + blueberries
56g protein / 54g carbs / 5g fat
Meal 2: Pro/Fat/Carb 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies 200 grams brown rice
55g protein / 47g carbs / 20g fat
Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 200 grams brown rice + vegies
85g protein / 84g carbs / 3g Fat
Meal 4: Pro/Fat 2:00pm
200g Chicken + 200 Gram brown rice, Veggies
60g protein / 84g carbs / 10g Fat
Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, 1 Cup Vegies + 100 gram brown rice
50g protein / 32g carbs / 3g fat
Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat
Meal 7: Pro/Carb 8-8:15pm
Lean Protein of your choice, 100 Gram brown rice + 2 natty peanut butter scoops
50g protein / 27.5g carbs / 18g fat
Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat Training The Basics: You lift weights to injure muscle. That might sound extreme, but that's exactly what you're doing. You're doing it on a perfect scale however, where the damage can be repaired between workouts, and your body can develop new muscle in preparation to better cope with future exercise. What most people don't realise however is that lifting for strength is different than lifting to grow muscle. While lifting big weights will ultimately lead to an increase in muscle mass, it won't do so as fast as lifting specifically for bodybuilding.
To improve strength, your rep range is generally 3-6reps, this tells your body that it needs to get stronger, as it could be subjected to future lifts of this weight.
Lifting in the 8-12 rep range is what ultimately causes micro tears in the muscle and weird as it sounds that's what you want , Breaking down the muscle to recover and become stronger/larger.