Tuesday, July 26, 2016

To Do Bodybuilding Without Supplements

Bodybuilding without taking any supplements is possible unless you are not in bodybuilding competitions. But to have shapes and cuts like an bodybuilder without supplements can be obtained through regular meal diet plan and regular workouts. The diet plan should include carbohydrates, proteins, essential fats,vitamins  and minerals. I am also bodybuilder who haven't used any supplement or protein shake till now and i was able to maintain good shape. I used to take more rice,eggs,Mutton Leg Soup,fruits and 2 hours of workout in a day. If you are interested in bodybuilding  but not interested in participating any competitions then you can try below diet plan which i used to follow, 

In initial stages of bodybuilding, 

You need to have high carbs, proteins rich food in order to get the muscle and power to do the workouts. I had rice with potatoes three times in a day but it may be too high for some
so the actual plan could be, 
Morning Breakfast - Two eggs, 4-5 Idly or 3 chappati so that your breakfast will have both carbs and protiens.

After two hours of breakfast, have fruit salads which includes all fruits to have essential vitamins and minerals. 

For Lunch, have limited rice with more fresh vegetables like carrots, onions, cucumber etc and few pieces of boiled chicken and eggs. 

After two hours of lunch, try any fresh fruit juices or fruit salad again. 

Evening will be my workout time, I do it for two hours and drink more water during the workout. You can do your workout anytime in a day. 
Before going for workout have a banana and a glass of milk. 

After workout, I used to have Mutton Leg soup with boiled egg Which helps in increasing the body strength and stamina.

For Dinner, you can have 2 chappati or 3 Idly and a glass of milk. 

After following this diet, you may feel the difference in your muscles starts growing as result of workout and diet followed.  This is bulking phase in initial bodybuilding. Try to do workouts with more weights and less reps in this phase. Plan it like one muscle per day workout. And all parts of muscle should be trained without any deformities. All muscle workout are available in this blog. 
In this Bulking phase, you can't see any cuts in your muscle which could be made in cutting phase of bodybuilding. 

In cutting phase, need to change your diet plan and workout method. 

Diet plan should now shouldn't include carbs and fats. Below is the diet plan which I have followed for cuts and six pack,

Morning when you wake up have 1 ltr of water in an empty stomach and After 20 mins,  a glass of Warm Lemon water

Breakfast - 5-6 Wheat Bread with peanut butter or with Cheese

After 2 hours - Fresh fruit juices like cucumber, papaya, guava or carrot

Lunch - Boiled chicken breast pieces,boiled egg white with vegetables like onion,carrot,cucumber etc. which burns fat and reduces weight. 

After 2 hours - Fruit Salad, mix of papaya, guava, watermelon, grapes etc to get all essential vitamins and minerals.

Dinner - Any fiber foods likes chappati or wheat bread with peanut butter of cheese. 

After each and every meal, have three glass of water.  Minimum you should have 4-5 ltrs of water in  day to increase body metabolism and burn more fat. 

Workout Method for cutting phase is that with medium weight have to do more reps as we can. With this diet and workout method, you can start seeing the shape and cuts you waited for, which makes you an bodybuilder. But not all bodybuilder follow natural supplements since it takes more time to get the muscles and be fit naturally. And I have never heard any bodybuilder won any competitions without taking supplements.   

The above diet plan may not work on some body health. I suggest you to follow your physical trainer diet suggestion. Below is me and I have doing bodybuilding for past 5 years. Do not afraid of the myth that you can't do gym without supplements, we can. Join any gym near your and enjoy workout. 


Kane said...

Great info. I agree, it is possible to build muscle without supplements if you're discipline with your diet. Thanks.

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Endang Kusumastuti said...

Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
Rachel did some TT workouts while filming a movie up here in Toronto.

That's about it for me in terms of training Hollywood actors or
actresses in person, but recently I was asked, "Imagine you're
working with a major film star who has eight weeks to lose 30
pounds of fat and build some muscle in preparation for the lead
role in the latest Hollywood blockbuster. What do you do with them?"

Here's my answer...

I would have control over every single thing that they eat. That's
the biggest ticket to success here. No booze, no excess sugar, and
just giving them enough reward to stick with the program.

If this "star" is a typical overweight, sedentary individual, we'll have
no problem getting rid of 20 pounds of fat through nutrition.

As for exercise, we need to be consistent, and stick with our intensity
principles. We would do 3 hard workouts per week using strength
training followed by interval training with the program being centered
around basic movement patterns done with free weights.

Everything is done in supersets in the workout to get more done in
less time. For example, we might do a squat supersetted with a
pressing exercise. I also like to pair free weight exercises and
bodyweight exercises in supersets, for example, a dumbbell split
squat paired with a decline pushup.

We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
repetitions per set. Then we'll finish the workout with 6 hard
intervals of 30-60 seconds (with 60-120 seconds rest between each).
This way, we are in and out of the gym in 45 minutes.

On "off days", we'd still get at least 30 minutes, if not 60
minutes, of low-intensity exercise. But it wouldn't just be slow
cardio. Instead, we'd focus on low-intensity bodyweight training.
For example, if the actor can do a maximum of 25 bodyweight squats,
15 pushups, and 5 chinups, we would use easier versions of those
exercises in circuits.

Here's a sample 6 exercise bodyweight circuit that we'd do at least
3 times, doing 10 reps per exercise.

Wall Squat
Kneeling Pushup
Beginner Inverted Bodyweight Row
Stability Ball Leg Curl
Mountain Climber

After that, we might cross train with a variety of cardio exercises
to avoid overuse injuries that occur when you repeatedly do the
same activity and nothing else.

So that's pretty much it. If he (or she) sticks to their nutrition,
we're as good as gold and the actor will be ready just in time.

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Author, Turbulence Training

PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.

"Craig's workouts were fun and challenging - I didn't dread going to the
gym and I wasn't overly sore after our sessions. Much like my trainer in
LA, Craig's workouts were always different: the exercises, the supersets,
the weights...the combination of elements always varied and, therefore,
I never got bored or felt like I was in a workout rut. And my co-stars
couldn't believe how great my arms looked, thanks to Craig helping me
do my first chin-up. Thanks Craig!"
Rachel Nichols, actress

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"I have been in love with Turbulence Training ever since I started.
I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and
18.4% body fat. After 22 weeks of TT, I am now down to 190 lbs and
10.8% body fat."
Nick Walters, New York, NY

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