All of those miracle muscle gaining products just don’t do the job. You can’t stick with them and that is a good thing because they are not good for you and will never lead to long term lean muscle gain.

Real gains in muscle tissue only come from correct muscle building routines together with the right diet plan. This means real food that is nutritious, good tasting, which makes you want to stick with your plan and which actually helps you build muscle – not fat!

That is one of the nice features of the The Muscle Gain Truth “No-Fail System”.  It includes 9 different meal plans that will fit in perfectly with your goals, no matter how skinny you think you are or how much muscle weight you want to pack on. Unlike some muscle gain diets,  you are not stuck with a simple one-plan-fits-all system but are free to select meal plans that fit your individual body style and goals.

Sean Nalewanyj has agreed to let me offer my readers a taste of what he offers in his complete Muscle Gain Truth program.  These sample meal plans cover your first three days and offer you just a hint of the quality of content in his total system.

I want to emphasize that these are not throw away junk but complete, useful meal plans that you can use to real benefit no matter what your overall weight loss goals are.

If you feel that they are helpful you can claim a personal copy of the full meal plans and system for instant download.

Choose one (or more) of these plans by simply right clicking on your selection below and selecting “Save As” to save it to your desktop. Adobe Reader is required to open the documents. If you do not already have it, it can be downloaded free from Adobe.

Muscle Building Meal Plan – 2000 cals.

Muscle Building Meal Plan – 2500 cals.

Muscle Building Meal Plan – 3000 cals.

Muscle Building Meal Plan – 3500 cals.

Muscle Building Meal Plan – 4000 cals.

Muscle Building Meal Plan – 4500 cals.

Muscle Building Meal Plan – 5000 cals.

Muscle Building Meal Plan – 5500 cals.

Muscle Building Meal Plan – 6000 cals.

Take a look at any or all of these sample meals plans and I think you’ll agree that they are solid and will get you on the way to gaining the muscle you really want. You wont have to  put up with those guys (and gals) poking fun of you anymore when you know the Muscle Gain Truth.

Technorati Tags: best foods to build muscle, diet to build muscle mass, diets to build muscle, foods to build muscle mass

To build muscle muscles you need to consume specific nutrients throughout the day and at specific intervals. You will have to eat high quality protein, natural/unrefined carbohydrates, and a small amount of healthy fat.

The best foods for muscle building are the ones that give a balance mixture of quality proteins, carbohydrates, and fats. You may already know this: proteins are the best foods for muscle building. You need to eat quality protein at each meal, and healthy sources such as fish, lean cuts of meat, low-fat dairy, and protein powders are good choices.

Boneless, skinless turkey or chicken breasts are also good foods for muscles building. Protein is an essential part of any bodybuilder’s diet because it directly contributes to the building of muscle fibers. Your muscle gains will be negatively affected if your diet is low in protein.

While it depends on how much muscle mass you want to build, your diet should consist of 30 to 40 percent of protein.

Carbohydrates are equally important foods for muscle building; they trigger an insulin response, which, in turn, allows for excellent cell growth by putting nutrients into cells.

Carbohydrates also add four calories per gram to your diet. Many carbohydrates also have essential vitamins and minerals. Starchy vegetables (such as baked potatoes, sweet potatoes, and yams); whole grains; oatmeal; and fresh fruit are some good sources of carbohydrates.

Highly processed sources of carbohydrates like doughnuts, white bread, and other baked goods provide only empty calories and are high in trans-fats (a type fat which is extremely unhealthy for you); thus, it’s best to stay away from these.

It may be hard to believe that fats are also necessary foods for muscle building, but they should be consumed in moderation in a healthy bodybuilding diet.

Fats that contain high numbers of essential fatty acids, which must be taken in the food we eat because the body cannot manufacture them, are the healthiest.

Linolenic acid and alpha linoleic acid are the two most common essential fatty acids; these are also known as omega-3 and omega-6 fatty acids, respectively. They are usually founds in oily fish like salmon and in fats from some vegetables.

You can also get the essential fatty acids that you need by consuming a tablespoon of flaxseed oil and a tablespoon of extra virgin olive oil twice a day.

These are good foods for muscle building as they are high in essential fatty acids.

For complete meals plans with foods for muscle building visit The Muscle Gain Truth.

Technorati Tags: best foods for muscle building, mass muscle diet, muscle building diet, muscle building foods

Bodyweight Routines And 6 Supplements Are All You Need

Bodyweight trainers need to use supplements just like any other bodybuilder. The body really does not care, or even recognize, if your reserves of nutrients were utilized because you had been working with weights or performing decline pushups.

If you are intensely training your body you must to take supplements. However you do not need the newest mass muscle building supplement guaranteed to pack on 30 pounds of muscle in the first month. No matter how nice this seems these kinds of supplements have only one intention. That is to lighten your wallet – not to build lean mass muscle tissue.

You also do not require HGH, steroids or some other chemical hormone product. When you feed your body properly plus work out with the right routines, your body will make all of the hormones you need.

When you are seriously training your body to its peak, it is almost impossible to eat all of the nutrients you need to continue to build mass muscle. That is the job of bodybuilding supplements. They’re meant to augment, not take the place of your food.

In spite of what all the hype filled adverts say to you, there are no more than 4 health supplements you will ever need to help you pack on slabs of muscle with bodyweight exercises.

Multivitamins

In the case of muscle building dietary supplements, multivitamins are usually not the first thing which typically comes to mind. They ought to be because vitamins are the behind the scenes directors for the nutrients you consume. Lacking an adequate source of multivitamins, any other supplement you use will be working beneath its potential.

BCAA’s (Branched Chain Amino Acids)

Branched chain amino acids are vital. They function in enhancing protein synthesis and helping move other amino acids into the muscle tissue for growth and repair.

Our bodies cannot manufacture BCAA’s so we have to take them into our bodies. The normal resource for them is dietary protein. Extreme exercises require supplementation of the diet.

Glutamine

Glutamine boosts your immunity and also assists in the release of Growth Hormone. Intense training swiftly depletes the bodies reserves of glutamine and strength and recovery ability is decreased. There is some argument concerning its worth for bodybuilders, but most have shown that it will work and wouldn’t remove it from their diet.

Creatine Monohydrate

There continues to be loads of dialogue surrounding creatine. The dialogue is not whether or not it works but whether it works too well and ought to be permitted for competitive sporting events. A few nations have banned its use in competitive bodybuilding and weight lifting.

Creatine is a combination of three amino acids (Arginine, Methionine and Glycine). It permits longer and more intense workout routines without fatigue and shortens recovery time. Both of these conditions increase the facility to develop muscle tissue.

Protein Powder

Protein powder provides a method to consume the amounts of protein required to create maximum mass muscle. It is difficult to consume adequate protein from food stuffs only. However it is a supplement and not a replacement for your mass muscle building diet plan. Protein-carb combinations are the most effective.

It should be taken with a caution. Protein powders are made from whey protein which is dairy. If you are lactose intolerant they should be avoided.

Zinc

Is zinc on your list of daily supplements? It ought to be. Zinc is an awfully useful mineral, especially for men. It helps preserve testosterone levels and assists in the metabolism of protein.

In summary, there are actually only 6 bodybuilding supplements that you really need in order to achieve maximum results with bodyweight workouts. Chemical supplements and stimulants should be strictly avoided.

Discover The Lost Secrets Of Bodyweight Training.

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I just finished reviewing The Muscle Experiment by Mike Thiga and I’ve got to say I was impressed.  If the following review synopsis whets your appetite for more, please read my full review and visit The Muscle Experiment site. You owe it to yourself to give this some thought.

The Muscle Experiment is an amazing book. This is the only step by step rapid muscle building blueprint that will help you build muscle WITHOUT ever having to lift weights…and it’s simply amazing.

The Muscle Experiment program is based upon the use of bodyweight training protocols. And the best part is that you don’t have to have any previous bodyweight training experience…everything is perfectly laid out for you.

This training program was created by a guy named Mike Thiga…a guy who faced some MAJOR obstacles as he tried to build muscle. Imagine the frustration of trying to pack on muscle while exercising with a withered right arm…

…but that didn’t stop him. Because in 5 months and 3 weeks, he was able to pack on a stunning 39 pounds of muscle. And now he wants to show you how YOU can do the same.

The Muscle Experiment is already helping hundreds of people make insane muscle gains, and the results are just remarkable. If you’re looking for a brain dead simple guaranteed way to build muscle fast, you should definitely check out The Muscle Experiment. You can get your copy at:

http://www.the-muscle-experiment.com

Technorati Tags: bicep workout, bodyweight exercises, bodyweight strength, bodyweight training, bodyweight workout, build muscle without weights, calisthenics, chinup, get ripped, how to build muscle, pull up, push up, workout without weights

This bit of advice came from Mike Gear, the TruthAboutAbs guy. Many of you have probably heard about some of the health benefits of cinnamon before. I have been using 1/4 teaspoon on my oatmeal for ages. Tastes good and helps fight cholesterol.

But Mike pulled the unique benefits of cinnamon together and sent me the following email. I think you ‘ll find it enlightening.

==========

You might even call it a “fat burning spice”… in a roundabout way.

Here are some other benefits of this miracle spice:

• controls blood sugar levels
• helps maintain insulin sensitivity
• a very powerful antioxidant
• may have antibacterial and antifungal properties
• and dozens of other benefits

So what is this miracle spice?

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness this to lose more fat…

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day… hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

Note: please make sure to consult your doctor before adding any new foods or spices to your nutrition plan if you are taking any medications or have food allergies.

Go to the link below to discover over a dozen more unique foods, spices, and weird styles of workouts that help to burn your abdominal fat faster:

TruthAboutAbs

Technorati Tags: fat burning food, fat burning foods, Fat Loss, how to lose baby fat, how to lose fat fast, lose fat quickly