Body Building From A 2 Z

Protien

2011-01-29T00:30:00.000-08:00

Proteins are complex organic compounds. The basic structure of protein is a chain of amino acids.
Function
Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.
You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.
Food Sources
Protein-containing foods are grouped as either complete or incomplete proteins.
Complete proteins contain all nine essential amino acids. Complete proteins are found in animal foods such as meat, fish, poultry, eggs, milk, and milk products such as yogurt and cheese. Soybeans are the only plant protein considered to be a complete protein.
Incomplete proteins lack one or more of the essential amino acids. Sources of incomplete protein include beans, peas, nuts, seeds, and grain. A small amount of incomplete protein is also found in vegetables.
Plant proteins can be combined to provide all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, wheat cereal, and corn and beans.
Side Effects
A diet high in meat can contribute to high cholesterol levels or other diseases such as gout. A high-protein diet may also put a strain on the kidneys.
Recommendations
A nutritionally balanced diet provides adequate protein. Protein supplements are rarely needed by healthy people.
Vegetarians are able to get adequate amounts of essential amino by eating a variety of plant proteins.
The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.
For recommended serving sizes of protein for children and adolescents, see age appropriate diet for children.
The following are the recommended serving sizes for protein:
• 2 to 3 ounces of cooked lean meat, poultry, or fish (a portion about the size of a deck of playing cards)
• 1/2 cup of cooked dried beans
• 1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese
Select lean meat, poultry without skin, fish, and dried beans, and low-fat or fat-free dairy products often. These are the protein choices that are the lowest in fat. For more information, see the food guide pyramid.

details of carbohydrate

2011-01-06T21:20:00.000-08:00

Food Carbohydrates (gm)	Available Carb per Serving	Glycemic INDEX	Glycemic Load	Carb Calories per Serving
		HIGH
Baked potato, Russet, baked without fat ( 1 small potato, 5 oz.)	30	85	26	120
Waffles, Aunt Jemima (1 piece)	13	76	10	52
Gatorade (1 cup)	15	78	12	60
Grapenuts (approx. 1 cup, Kraft)	22	75	16	88
Bread, whole wheat (1 slice)	13	71	9	52
Bread, white (1 slice)	14	73	10	56
Bagel, (white, frozen)	35	72	25	140
Stuffing ( approx. 1 cup)	21	74	16	84
Graham wafers (approx. 1 cup)	18	74	14	72
Grapenuts (approx. 1 cup, Kraft)	22	75	16	44
Shredded wheat (1 oz. serving)	20	75	15	80
Total (1 oz. serving, General Mills)	22	76	17	88
Cream of Wheat (1 oz. serving, instant, Nabisco)	30	74	22	120
		INTERMEDIATE
Spaghetti, (plain, cooked, 3/4 cup)	44	61	48	176
Rice (brown, cooked, 3/4 cup)	38	60	23	152
Raisin bran (1 oz. serving, Kellogg's)	19	61	12	76
Oatmeal (1 cup)	26	66	17	104
Bran muffin (large)	24	60	15	96
Green pea soup (1 cup)	41	66	27	124
Ice cream, regular(1/2 cup)	13	61	8	52
Blueberry muffin (1)	29	59	17	116
Raisins (1/4 cup)	45	56	25	180
Powerbar, chocolate	26	56	17	104
		LOW
Apple	16	34	5	64
Orange	11	42	5	44
Banana	24	52	12	96
Grapes (1 cup)	18	46	8	72
Carrot (raw, 1 medium)	6	47	3	36
Sweet corn (1/2 cup	17	54	9	68
Bread, 100% whole grain (1 slice)	13	51	7	52
Dried apricots (1/4 cup)	28	31	9	82
Peas (1/2 cup)	7	48	3	28
Orange juice (3/4 cup, 6 oz.)	23	52	12	92
Fruit yogurt (reduced fat, 3/4 cup)	24	27	7	96
Tomato soup (1 cup)	17	38	6	68
Skim milk (1 cup)	13	32	4	52
Baked beans (1/2 cup)	15	48	7	60
Lentils (1/2 cup)	18	29	5	76
Kidney beans (1/2 cup)	25	28	7	100
Lima beans (1/2 cup, baby, frozen)	30	32	10	120
Garbanzo beans (1/2 cup)	30	28	8	120

The Carbohydrate Addict's Diet: The Lifelong Solution to Yo-Yo Dieting (Signet)
The Skinny Carbs Diet: Eat Pasta, Potatoes, and More! Use the power of resistant starch to make your favorite foods fight fat and beat cravings
The Bread for Life Diet: The High-on-Carbs Weight-Loss Plan

g - Google Search

2010-12-13T02:37:00.000-08:00

hey frndz

today i want to share my new suppliment which i am start using

this i the NEW NUTRALITE protien powder which carries 80% protien in it and i 10 days i really feel stronger and start getting muscle

i brought this from a AMWAY dealer man this is really super strong natural supplement and alergy tested supplement

cost 2600 per KG

so any one of you if want to purchase this supplement pls

go to AMWAY shop and refer agent no. 3870780 or order me

YOU MAY GET SOME DISCOUNT IF IREFER YOU

and if any of you hav used it before kindly share your experiance.

at amit.onblog@gmail.com

thanking you

amit mishra

pune

india

new exclusive workout plans

2010-11-15T20:25:00.001-08:00

Monday
(45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Chest Bench Press (warm up) 1 set 15 reps
Bench Press (superset w/flys) 4 sets 10, 8, 8, 6 reps
Dumbbell Fly 4 sets 10, 8, 8, 6 reps
Incline Press 4 sets 10, 8, 8, 6 reps
Dumbbell Incline Fly 4 sets 10, 8, 8, 6 reps
Decline Bench Press 4 sets 10, 8, 8, 6 reps
Dumbbell Decline Fly 4 sets 10, 8, 8, 6 reps
Machine Flys 2 sets 15-20 reps

Triceps Dips Behind Back 5 sets 10 reps
Triceps Pushdowns 4 sets 8-10 reps
Rope Extensions 4 sets 8-10 reps
Skull Crushers 3 sets 10-12 reps

Tuesday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Back Deadlift (warm up) 1 set 15 reps
Deadlift (superset w/cable rows) 4 sets 10, 8, 8, 6 reps
Cable Rows 4 sets 10, 8, 8, 6 reps
Lat Pull Downs (to front) 4 sets 10, 8, 8, 6 reps
T-Bar Rows 4 sets 10, 8, 8, 6 reps
T-Bar Rows (negatives) 4 sets 10 reps

Biceps Preacher Barbell Curls
(wide grip) 3 sets 10, 8, 8 reps
Preacher Barbell Curls
(close grip) 3sets 10, 8, 8 reps
Incline Dumbbell Curls 3 sets 10, 8, 8 reps
Concentrated Curls 2 sets 10-12 reps

Wednesday Day Off
Thursday (45-60 minutes of some type of cardio before workout)

Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Quads/Hams Squats (warm-up) 1 set 15 reps
Squats 5 sets 10, 8, 8, 6, 6 reps
Leg Press 4 sets 10, 8, 8, 6 reps
Leg Extension 5 sets 10, 8, 8, 6, 6 reps
Leg Curls 5 sets 8, 8, 6, 6, 4 reps
Barbell Lunges 4 sets 8, 8, 6, 6 reps

Friday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Shoulders Military Shoulder Press (to front) 1 set 15 reps
Military Press (to front) 4 sets 10, 8, 8, 6 reps
Barbell Upright Rows 4 sets 10, 8, 8, 6 reps
Side Dumbbell Lateral Raises 4 sets 10, 8, 8, 6 reps
Seated Bent-Over
Dumbbell Laterals 3 sets 10, 8, 8 reps

Calves Standing Calf Raises (warm-up) 1 set 15 reps
Standing Calf Raises (Toes In) 3 sets 10 reps
Standing Calf Raises (Toes Out) 3 sets 10 reps
Seated Calf Raises 3 sets 10, 8, 8 reps

Saturday Day Off
Sunday Day Off

thanks

Tips for bodybuilders

2010-10-29T00:35:00.000-07:00

Check out my new tips:

1. To avoid injury, you should always do a light warm-up set of 15 reps before each exercise.

2. Dropset- When you exchange a heavy weight for a lighter one in the middle of a set in order to gain more reps this is called a 'dropset'. Dropsets are optional and are to be done as the last set of each exercise.

3. Smith machine- Many of these exercises; such as flat bench presses, the incline bench press, shoulder presses, squats and lunges can be done on what is known as the Smith machine for variation.

4. Supersets- When you train two muscle groups together, one after the other such as biceps-triceps, chest-back, quads-hamstrings, calves-tibia.

5. Reps- When you start each exercise your reps (repetitions) should be high. By your third or fourth set, as you increase the weight you should drop the number of repetitions.

Google

2010-10-25T06:00:00.000-07:00

Google

Building Biceps are MUST need for everybody who want to make good shape and body like Models.

And if you're trying to build bigger "BICEPS" on your arm then you need to make sure you train them the "right" way, other wise you're just wasting your time.

To make Bigger Biceps u need to train them from all angles, Biceps have two main parts

1)Inner biceps 2) outer bicepsThe good thing is most bicep exercises allow you to work both parts simultaneously - which is very good.you have to make sure you train your lower bicep (the part closest to your forearm), your outer bicep, your inner bicep (the part that's closest to your chest) and your upper bicep.be sure to do exercises that work out each part of your bicep individually and also exercises that work out all or most of your bicep muscles simultaneously as well.

IN NEAR FUTURE I WILL TELL U OTHER STEPS TO MAKE BIGGER SIZED biceps.

Try Above written get benifited

keep visiting

THANKING YOU

GOD BLESS YOU

Inspirational quotes

2010-10-23T02:16:00.000-07:00

Check out this inspirational thought IT's REALLY Good,

"Always act as though it were impossible to fail."
- Anonymous
Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building
"The quality of a persons life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."
- Anonymous
The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised
"People seldom improve when they have no other model but themselves to copy after."
- Anonymous
Pumping Iron (25th Anniversary Special Edition)
"Accept the challenges, so that you may feel the exhilaration of victory."
- Anonymous
Men's Health: The Book of Muscle : The World's Most Authoritative Guide to Building Your Body
"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting."

Taken From:
Bodybuilding.com

- Anonymous

"Every job is a self-portrait of the person who did it. Autograph your work with excellence."
- Anonymous

All about vitamins

2010-10-18T23:06:00.001-07:00

Check this out:[-
Vitamins

Vitamin A (carotene) - recommended intake 5000 IU/day

Is used for the formation and maintenance of skin, hair, and mucous membranes. Vitamin A helps with bone and tooth growth. It helps you see in dim light.

Best sources of vitamin A are: yellow and orange fruits and vegetables, green leafy vegetables, fortified oatmeal, liver, and dairy products.

Vitamin B1 (thiamine) - recommended intake 50 mg/day

Helps the body release energy from carbohydrates. Helps with growth and muscle tone.

Best sources of vitamin B1 are: fortified cereals and oatmeal, meats, rice, pasta, whole grains, and liver.

Vitamin B2 (riboflavin) - recommended intake 15 mg/day

Helps the body release energy from protein, fat, and carbohydrates.

Best sources of vitamin B2 are: whole grains, green leafy vegetables, organ meats, milk, and eggs.

Vitamin B3 (niacin) - recommended intake 25 mg/day

Involved in carbohydrate, protein, and fat metabolism

Best sources of vitamin B3 are: meat, poultry, fish, enriched cereals, peanuts, potatoes, dairy products, and eggs.

Vitamin B5 (pantothenic acid) - recommended intake 10 mg/day

Helps in release of energy from fats and carbohydrates.

Best sources of vitamin B5 are: meats, whole grains, legumes, fruits, and vegetables.

Vitamin B6 (pyridoxine) - recommended intake 15 mg/day

Helps build body tissue and aids in metabolism of protein.

Best sources of vitamin B6 are: fish, poultry, lean meats, bananas, prunes, beans, whole grains, and avocados.

Vitamin B12 (cobalamin) - recommended intake 6 mcg/day

Aids cell development, functioning of the nervous system, and the metabolism of protein and fat.

Best sources of vitamin B12 are: meats, dairy products, and seafood.

Biotin - recommended intake 500 mcg/day

Involved in metabolism of protein, fats, and carbohydrates.

Best sources of biotin are: grain products, yeast, legumes, and liver.

Folic acid - recommended intake 1 mg/day

Aids in genetic material development and involved in red blood cell production.

Best sources of folic acid are: green leafy vegetables, organ meats, peas, beans, and lentils.

Vitamin C (ascorbic acid) - recommended intake 3000 mg/day

Essential for structure of bones, cartilage, muscle, and blood vessels. Helps maintain capillaries and gums, aids in the absorption of iron. Helps boost the immune system and is good for reducing muscle soreness after a workout.

Best sources of vitamin C are: citrus fruits, berries, and vegetables

Vitamin D - recommended intake 600 IU/day

Aids in bone and tooth formation, helps maintain heart action and nervous system.

Best sources of vitamin D are: fortified milk, sunlight, fish, eggs, butter, and fortified margarine.

Vitamin E - recommended intake 1200 IU/day

Protects body cells, body tissue, and essential fatty acids from harmful destruction in the body. Helps boost the immune system and is good for reducing preventing some of the side effects from overtraining such as infection and sickness.

Best sources of vitamin E are: multigrain cereals, nuts, wheat germ, vegetable oils, and green leafy vegetables.

Vitamin K - recommended intake 125 mcg/day

Essential for blood clotting functions and helps strengthen bones.

Best sources of vitamin K are: green leafy vegetables, fruit, dairy products, and grain products.

===========================

Minerals

Calcium - recommended intake 1000 mg/day

Calcium helps strengthen bones, teeth, and muscle tissue. It regulates heartbeat, muscle action, nervous function, and blood clotting.

Best sources of calcium are: dairy products

Chromium - recommended intake 300 mcg/day

Chromium helps with glucose metabolism and it increases the effectiveness of insulin.

Best sources of chromium are: corn oil, clams, whole grains, and brewers yeast.

Copper - recommended intake 3 mg/day

Helps with the formation of red blood cells, bone growth and health. Works with vitamin C to form elasin.

Best sources of copper are: grain products and white potatoes.

Iodine - recommended intake 150 mcg/day

Iodine is a component of hormone thyroxine; it helps in the production of thyroid hormones, which control metabolism.

Best sources of iodine are: seafood and iodized salt.

Iron - recommended intake 30 mg/day

Iron helps with haemoglobin formation. Improves blood quality. Increases resistance to stress and disease.

Best sources of iron are: meats, organ meats, and legumes.

Magnesium - recommended intake 500 mg/day

Helps with acid / alkaline balance. Important in metabolism of carbohydrates and minerals. Can improve strength by increasing protein synthesis.

Best sources of magnesium are: nuts, green vegetables, and whole grains.

Manganese - recommended intake 5 mg/day

Helps with enzyme activation; carbohydrate and fat production; sex hormone production; skeletal development.

Best sources of manganese are: nuts, whole grains, vegetables, and fruits.

Phosphorous - recommended intake 1000 mg/day

Helps with one development and is important in protein, carbohydrate, and fat utilization.

Best sources of phosphorous are: fish, meat, poultry, eggs, and grains.

Selenium - recommended intake 150 mcg/day

Protects body tissues against oxidative damage from radiation, pollution, and normal metabolic processing.

Best sources of selenium are: seafood, organ meats, meats, and grains.

Zinc - recommended intake 25 mg/day

Involved in digestion and metabolism. Important in the development of the reproductive system. Aids in healing.

Best sources of zinc are: meats, liver, eggs, seafood, and whole grains.

===========================

Electrolytes

Potassium - recommended intake 4000 mg/day

Helps with fluid balance. Controls activity of heart muscle, nervous system, and kidneys.

Best sources of potassium are: fruits and vegetables.

Sodium - recommended intake 2000 mg/day

Helps regulate fluid balance. Helps regulate acid/base balance in the bloodstream and facilitates active cellular transport across cellular membranes.

Best sources of sodium are: salt

Lose your weight in one week

2010-10-13T03:42:00.000-07:00

Hey all visitors today i am going to disclose the secret of losing weight

Day One

All fruits except bananas. Your first day will consists of all fruits you want. It is suggested you consume lots of watermelon and cantaloupe.

Day Two

All vegetables. You are encouraged to eat until you are stuffed with all the new and cooked vegetables of your choice. There is no limit on the account or type. Avoid oil and coconut while cooking vegetables. Have large boiled potato for breakfast.

Day Three

Any mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet and no potatoes today.

Day Four

Bananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk. You can also have one bowl of vegetables soup.

Day Five

Today is a feast day. You will eat 1 (one) cup of rice. You also have to eat 6 (six) whole tomatoes and drink 12 (twelve) glasses of water today to cleanse your system of the excess uric acid you will be producing.

Day Six

Today is another all vegetables day. You must eat 1 cup of rice today and eat all the vegetables you want cooked and uncooked to your heart's content.

Day Seven

Today your food intake will consist of 1 cup rice, fruit juice and all the vegetables you care to consume. Tomorrow morning you will be five to eight kilograms lighter than 1 week ago. If you desire further weight loss, repeat the program again. Repeat the program as often as you like, however, it is suggested that you rest for three days before every repetition.

All Thanks Goes To General Motors For Making Such Kind of Diet Plan

I konw 2-3 People who follow this diet and lost 5-8 kg of weight

Follow this and Tell me your experiance

Reference:GM diet Plan

regards

Amit mishra

2010-10-11T22:09:00.000-07:00

hey frnds earlier i publish a post about juices,
now try new juices as following:
1) Bitter gourd+milk+Apple = Avoid bad breath and reduce internal body heat.
2) orange+cucumber+ginger = improve skin texture and reduce body heat.
3) Apple+watermelon+pineapple = To dispel excess salt,nourishes the bladder and the kidney.

try above and tell me the results
thanking you.

good day
God bless you

2010-10-08T23:27:00.000-07:00

hey frnds
thanks for voting
pls read tips page i have updated it.

Pillsbury: Fast and Healthy Cookbook: 350 Easy Recipes for Every Day

The EatingWell Healthy in a Hurry Cookbook: 150 Delicious Recipes for Simple, Everyday Suppers in 45 Minutes or Less

ideal meal for you

2010-10-06T23:40:00.000-07:00

hey i have posted about what u eat and containt of that food like carbs, protien etc.
now read this:
An ideal body needs following
35% of protien
55% of carbohydrate
10% of fat

meaure your own meals is your meal give you this much contain or less by verifying with my earlier post of named as WHAT U EAT & WHAT U EAT NEW EDITION

pumping up & keep visiting.
thank to you all for viewing my blog.
god bless you

regards
amit

you can also buy following books if you wish
i have pumping iron book it's really amazing.

Pumping Iron (25th Anniversary Special Edition)
Joe Weider's Bodybuilding Training System 4 DVD Set
Bigger, Stronger, Faster*
Bodybuilding: Passion - Pain - Perfection, SECRETS OF THE PROS
Iron Man Magazine: Critical Mass Bodybuilding Beginner and Intermediate

2010-10-06T21:33:00.000-07:00

Prevention is better than cure.
Try This:

Carrot + Apple + Ginger =Boost and cleanse our system.

Cucumber + Apple + Celery =Prevent cancer, reduce cholesterol, and eliminate stomach upset and headache.

Apple + Tomato + Carrot =Improve skin complexion and eliminate bad breath

Bitter gourd + Apple + Milk = Avoid bad breath and reduce internal body heat.

use this fnds get benifited.

reg.
amit mishra

keep visiting

what u eat (new edition)

2010-10-05T23:00:00.000-07:00

Red-gram (100 gm

Carbohydrates	75.2gm
Protein	22.3gm
Fat	1.7gm
Iron	8.8 mg
Calorie	333
Calcium	140 mg

Black- gram(100gm)

Carbohydrates	60 gm
Protein	24 gm
Fat	1.4gm
Iron	9.8mg
Calorie	350
Calcium	210mg

Bengal- gram

Carbohydrates	61.2 gm
Protein	17.1 gm
Fat	3.5 gm
Iron	9.1 mg
Calorie	360
Calcium	189 mg

Lentil- 100 gm

Carbohydrates	59.7 gm
Protein	25.1 gm
Fat	0.7 gm
Iron	2 mg
Calorie	346
Calcium	130 mg

Green - gram

Carbohydrates	57.3gm
Protein	24gm
Fat	0.7 gm
Iron	8.4 mg
Calorie	334
Calcium	140 mg

Almond- 100 gm

Carbohydrates	11 gm
Protein	20.6 gm
Fat	58.24gm
Iron	4.23 mg
Calorie	651
Calcium	247 mg

Peanut- 100 gm

Carbohydrates	17 gm
Protein	27 gm
Fat	49 gm
Iron	2 mg
Calorie	544
Calcium	61 mg

Soyabean – 100 gm

Carbohydrates	20.9 gm
Protein	43.2 gm
Fat	19.5 gm
Iron	11.5 mg
Calorie	432
Calcium	240 mg

Egg- 100

Protein	13.1gm
Fat	13.2 gm
Iron	7 mg
Calorie	147
Calcium	60 mg
Vitamin A	2000 ae

2010-10-03T06:47:00.000-07:00

The Adventures of Sherlock Holmes

2010-09-28T21:55:00.000-07:00

eat food which contain fiber to grow your muscle.
it also help to glow ur body naturally

keep visiting.

legends in bodybuilding

2010-09-26T03:01:00.000-07:00

when it comes to bodybuilding and power shape i personally rank below:
1)Arnold Schwarzenegger
2) Ronnie Colman
3) Jay Cutler
4) Sergio Oliva
5) lee haney

there are few more names like franko columbu, markus ruhl,frank zane,Dorian Yates,Chris Cormier, Kevin Levrone,Shawn Ray, Flex Wheeler etc but as i say this is my personal opinion. and in future i will give u more details, rare pics and etc i my blog.

thanking you very much

First POST

2010-09-26T01:34:00.001-07:00

This is My first post ever...

Soon there will be alot to know about A 2 Z of Body building

Thank you all...

And keep visiting...

God Bless you... :)