Posted on

Arnold Schwarzenegger recommends consuming less meat

Arnold-Schwarzeneger-protein


Arnold-Schwarzeneger-protein

Arnold Schwarzenegger recommends consuming less meat

Although it sounds paradoxical that the seven-time Mr. Olympia advised others that they throw the meat out of their diet, the great Arnold Schwarzenegger certainly knows what he’s talking about, and his advice is the product of the best intentions, and it is about people’s health.

As a politician, Schwarzenegger has earned the most votes advocating turning to renewable energy sources, encouraging people to start thinking about the environment and their own health. His advice on changes in diet, focused primarily on human health, because, as he himself says, scientific studies have clearly implicated in the increased consumption of meat:

– Accelerated aging process

– Curing blood vessels

– Chronic inflammation

– Risk of cancer

– Risk of Diabetes

How then enter proteins?

Athletes, as it was Schwarzenegger directly would be degraded to such a change because they are concerned proteins. However, it is important to know that there are very good alternative sources of macronutrients that responsible for the construction and recovery of muscle fibers.

Among the recommended food rich in proteins are:

– Nuts

– Seeds

– Peanut butter

– Buckwheat

– Oats

– Millet

– Rice

– Lens

– Beans

– Cereals

http://awesome-body.info

Posted on

The oldest bodybuilder died | R.I.P. Manohar Aich

R.I.P.-Manohar-Aich-died


R.I.P.-Manohar-Aich-died

The oldest bodybuilder died | R.I.P. Manohar Aich

Aich son announced that his father died on Sunday due to health problems caused by old age …

The celebrated Indian bodybuilder and former Mr. Universe Manohar Aich died in the eastern Indian city of Calcutta in 104 years.

Aich grew up as a small boy, and throughout life is overcome numerous obstacles, poverty and stay in prison, in order to reach fame.

Manohar-Aich

In London in 1952 won the title of Mr. Universe, a home to come back as a hero. Many boys begin to engage in this sport inspired by his success.

He has won several titles in the Asian competition. He was known as “Pocket Hercules”, because he was a high 150 centimeters.

Aich is often said that the secret of longevity, ability to trouble accepting lightly and to be happy during difficult periods in life. He claimed that he had seen with a diet of milk, fruits, vegetables, rice, lentils and fish maintain health.

https://www.youtube.com/watch?v=K8JioxLVMqg

Posted on

After workout | Best foods to eat

After workout Best foods


The day after my workout
The day after my workout

After workout

Call me crazy
but i love
SUFFERING
the day after my workout

Best things to eat after a workout

Eggs
-70 calories each, 6.3 grams of protein
-one of the few foods that naturally contain vitamin D
-raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.
Quinoa
-contains far more vitamins, protein and fiber than brown rice, and requires less time to prepare
Orange Juice
-vitamin C
-you’ll also get significantly more potassium than you would from popular sports drinks
Kefir
-fermented milk drink made from probiotic bacteria
-one cup of kefir contains 11-14grams of “complete proteins”,which don’t occur normally in the body
Bannanas
-fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles
-they provide lots of wonderful potassium.
Salamon
-large dose of protein
-anti-inflammatory omega-3s for rebuilding your muscles
Bluberries
-give your body a huge antioxidant boost
-triple your rate of recovery after intense workouts
Dried Fruit and Nuts
-quick protein and carbs
-half cup contains 34 grams of protein
Sweet Potatoes
-vitamins and nutrients (vitamins B6,C,D,magnesium,potassium)
-healthy dose of carbs
Water
-hydrate properly feel great and stay energized

Posted on

Chicken & Pasta Recipes | Healthy Food for bodybuilders

Chicken & Pasta Recipes


Chicken & Pasta Recipes | Healthy Food for bodybuilders

Ingredients:
1 cup brown rice pasta (115 g)
10 oz. chicken (285 g)
1 cup broccoli (85 g)
1 cup diced tomatoes (240 g)
Seasonings of your choice

Servings: 2
395 calories
5g fat
51g carbs
31g protein

Posted on

How to have a healthy diet with a small budget

small budget


How-to-have-a-healthy-diet-with-a-small-budget

How to have a healthy diet with a small budget

Many people think that it is increasingly difficult to keep healthy, especially if you do not want half of their income each week to spend on food.

The consumption of cheap and processed meat poses serious health risks, but finding quality alternatives that you can afford is not easy. According to a study conducted at the University of Washington, a healthy diet can cost up to 10 times more than eating fast food.

Let us not forget how expensive can be bad health, especially when we bring ourselves to a chronic condition. If you continually eat healthy foods, you will enjoy increased energy levels, high immunity, cognitive performance, and will generally feel better.

How do we solve this dilemma? Fortunately, a healthy diet is not as expensive as some think.

If you are willing to do a little diet plan and add variety to their habits of eating, you can eat healthy without going bankrupt.

Cheap sources of healthy protein and fat

EGGS – One of the best sources of protein, with about 6 grams per egg, and are also a great source of healthy fats. Eggs also have some other positive impacts on health such as reducing the risk of thrombosis and increasing concentrations of lutein and zeaxanthin (powerful antioxidants) in the blood.

If you are afraid that the cholesterol in eggs increases the risk of heart disease, this myth was completely demolished in many epidemiological and clinical research. Eggs are difficult to surpass in both price as well as nutritional value.

eggs-healthy-food

CHICKEN BREAST – There’s a reason why individuals who practice eating so much chicken: is cheap, has a high proportion of protein and little fat. Half a kilo of chicken breast contains about 130 grams of protein. It is true that the ratio of omega-6 and omega-3 fatty acids in poultry is not uniform (about 10: 1, while the beef is about 2: 1), but this imbalance can be easily replaced by the addition of fish oil or by eating oily fish, such as tuna , trout, herring, sardines or mackerel (which everyone should eat anyway).

Almonds – Favorite nuts. They have a high nutritional value and great taste. A handful of almonds (about 15 pieces) contains 9 grams of healthy fat, 4 grams of protein, and less than 4 grams of carbohydrates. Like eggs, come with several additional benefits to our health – eating almonds is associated with a reduced risk of diabetes and reducing body weight.

Go well with granola or muesli, and oatmeal. You can prepare and freshly ground almond butter. Excellent without supplements, but even better in combination with fruits like bananas or apples.

Almonds-healthy-food

Fasting cheese – 250 to 500 grams of low fat fresh cheese, 30 to 60 grams of protein and very little fat. A great taste with a little salt and pepper, or in combination with fruit.

Avocado – This is one of the best sources of unsaturated fat (an avocado contains about 15 grams), which improves cholesterol levels, reduces the risk of cardiovascular disease, and improve brain function. In addition, the avocado is full of phyto-chemicals that are useful in the fight against cancer.
There are several ways to prepare, not just guacamole. Excellent combined with eggs, in soups, and in various sauces with tomatoes. Prices vary depending on the season, demand and the level of production, each piece can be used for two meals.

Cheap sources of healthy carbohydrates

They play a vital role in the diet of individuals who exercise. The most popular form of carbohydrate is processed fast food, which can pose serious health risks of long-term consumption. On the other hand, regular intake of nutritionally rich carbohydrates is associated with a reduced risk of chronic diseases. Read below what are the best sources of cheap and healthy carbohydrates.

Oatmeal – One cup of dry oat bran contains more than 100 grams of carbohydrates, 26 grams of protein and 11 grams of fat. Are a great source of dietary fiber. Studies have shown that oatmeal reduces LDL (bad) cholesterol.
Oatmeal is the basis of the diet of many bodybuilders – you can even replace the flour with ground oatmeal in the preparation of bread and cakes.

Oatmeal-healthy-food

BEANS – Black beans are an excellent source of carbohydrates, but also potassium, calcium, folic acid and fiber. One cup contains about 40 grams carbohydrates, 15 grams of protein and about 1 gram of fat. Cook it and serve it as a side dish or make a soup or a sauce of beans.

BROWN RICE. One cup contains about 45 grams of carbohydrates, 5 grams of protein and 2 grams of fat, and there are nearly 4 times more fiber than white rice, and more vitamins, minerals and other beneficial nutrients.

Research has shown that high levels of consumption of refined grains such as white rice, associated with an increased risk of developing type 2 diabetes, which is the usual consumption of grains such as brown rice, is associated with a reduced risk.

FRUITS – You can not go wrong with fruit. A good selection of the grapes, apples, bananas and oranges, full of antioxidants, vitamins, minerals and fiber.

Potatoes – batata or sweet potato gives you a feeling that today is the day of cheating, even if you do not do. They can be sweet as a dessert, filled with vitamins and other micronutrients. One cup of mashed sweet potato contains about 60 grams carbohydrates, 4 grams of protein and less than 1 gram of fat. You have no reason to omit it from your diet.

You can eat healthy without going bankrupt

There are still some tricks to save – buy frozen vegetables, buying larger quantities, tracking sales and seasonal ingredients and preparing food in bulk for later use.

And finally, let’s not forget the most important value of a healthy diet – longevity, vitality and life without the disease – it is priceless.

http://awesome-body.info

Posted on

Eat for weight and size | Do not blame your training program or genetics

food-for-weight-and-size


food-for-weight-and-size

Eat for weight and size | Do not blame your training program or genetics

Many trainees usually blame their training program or bad genetics when they do not notice any progress in the gym. But in most cases the main problem is their diet, because they simply do not eat enough and healthy to put on muscle mass.

When we say that they do not eat enough to make grown, we do not mean only the protein intake. We’re talking about protein intake, carbohydrates, healthy fats and supplements, in other words the total amount of calories you entered during the day.

Total caloric intake is the amount of energy you get through intake of macronutrients such as proteins, fats and carbohydrates. The main thing you need to remember here if you want to gain muscle mass is the amount of calories that you enter during the day must be greater than the amount of calories you expend daily.

The rule is that the active person needs about 44-55 calories per kilogram body weight per day (depending on the metabolism) that started to gain muscle mass. For example, a person of 72 kg would need about 3200-4000 calories a day.

You’ve probably heard the saying, “You are what you eat”. Nutrition for weight does not mean that you eat anything. Good nutrition involves entering the precise amount of protein, carbohydrates and fats. For muscle mass we recommend the diet with high intake of protein, medium carb and high fat intake.

Therefore we recommend the intake of approximately 3-4 grams of protein per kilogram of body weight from sources such as lean meat, eggs, fish and protein shakes. Therefore, if you weigh 72 kg this would be 216 grams of protein (if counting with 3 g / kg) as 864 calories of protein per day.

Next on the list are fat. Fats should cover about 25% of your calorie intake and should come from healthy sources such as fish oil, olive oil, walnuts, almonds, final cleaning butter and omega-3 supplements.

This is 800-1000 calories from healthy fats.

Finally there are carbohydrates which should cover the rest calorie needs. Carbohydrates are the energy we use as fuel for your workout and physical activity, whichever is the more intense your training you will need the calories from carbohydrates. Make sure you eat carbohydrates with a low glycemic index (except immediately after training) and high in fiber. This way you control your blood sugar and insulin secretion.

Example diet plan for weight:

meal 1

9 eggs (3 yolks)
2 cups of various grains
1 piece of fresh fruit
1 tablespoon of fish oil

meal 2

170-180 g of tuna
1 cup rice
1 tablespoon of flaxseed oil

meal 3

200g lean beef
2 cups pasta
1 salad with 1 tablespoon olive oil

Meal 4 (pre -workout)

1 protein shake (50g protein)
1 banana

Meal 5 (post – workout)

1 protein shake (50g protein)
1 banana

meal 6

200 g chicken
1 cup rice
1 salad with 1 tablespoon olive oil

http://awesome-body.info

Posted on

With perfect diet to a perfect body | Ulisses Jr

Ulisses nutrition


With-perfect-diet-to-a-perfect-body-Ulisses-Jr

With perfect diet to a perfect body | Ulisses Jr

Ulisses Jr. is a fitness model who last couple of years, in every competition that appears carried the first place and who is considered by many the best “aesthetic” model in history.

About his genetics and appearance There is nothing more to say because it considered perfection and an example of how male body should look like, comparing it with the “Greek gods”.

Ulisses is a proponent of natural bodybuilding and organic food. “Nutrition is the key!

The body builds up in the kitchen, not the gym “is something that Ulissies repeats.

So that we now present to you Ulisses daily diet plan.

Meal 1: 40g whey protein isolat and cup of green tea

Meal 2: 6 boiled egg whites, 1/2 cup of oatmeal, half a grapefruit and one serving of BCAA

Meal 3: 40g whey protein isolat

Meal 4: 6 oz. chicken breast and 1/2 cup brown rice

Meal 5: 6 oz. tuna, 2 cups spinach, 1 small banana and flaxseed oil

Meal 6: Post workout shake: 50g whey protein isolat, Vitargo, L-glutamine, BCAA, Multi Vitamin & Vitamin C

Meal 7: 6 oz. Tilapia (fish), two sweet potatoes and 1 cup of spinach

Meal 8: caisein 50g protein, 1 tablespoon of fish oil and glutamine

http://awesome-body.info