我们的思想总是在过去和未来，但是我们的身体和呼吸却永远是在当下。
Time = Life; Therefore, waste your time and waste of your life, or master your time and master your life. The key is in not spending time, but in investing it.
No life ever grows great until it is focused, dedicated and disciplined.
Most people have no idea of the giant capacity we can immediately command when we focus all of our resources on mastering a single area of our lives.
Now my aim is to have a peaceful life not an exciting one.
Health:
Cheap and easy to preapre food Soy Drink Egg White Banana Bar Tuna
Mental:
Food:
Gluten Free diat
No Fried Food
No Spicy Food
Spinach
Kale
Cucumber
Broccoli
Avocado
Celery
Capsicum
Bell Pepper
Pepper
Fruits
Apples
bananas
melons
peaches
whole-wheat bread,
crackers made from grain, and
grain cereals.
Brown or white rice
rice cakes
pretzels with no seasoning
corn products.
Meats
extra-lean ground beef
Chicken should be skinless
chicken breast rather than dark meat is a good choice.
turkey and London broil
Beverages
skim, low-fat or fat-free milk instead of whole milk,
Drink plenty of water every day to keep acid reflux in check.
Calm stomach acid with a cup of herbal tea.
Black tea has a high acid content and should be avoided.
玫瑰花茶
Dairy
low-fat or fat-free cottage cheese
Cheese such as feta, goat and soy cheese
Fat-free cream cheese
fat-free sour cream
Soup
vegetable or chicken broth base.
Lentils
beans
Attachments:
Adding Extra Calories and Protein
Uncooked oats are an excellent source of protein in smoothies. Grind 1/2 to 1 cup dry oats in the blender and then add the other ingredients.
Tofu adds both protein and calories without changing the taste. Silken tofu works best.
Pre-cooked and cooled grains such as rice, oatmeal and barley can be added for additional calories and protein.
Peanut butter and other nut butters, such as almond or cashew, are great ways to add protein, calories and different flavors.
Protein powder or milk powder can be added to boost protein.
Lactose Intolerance
If you don't tolerate milk, dairy foods in any of the recipes can be replaced with the following:
Eat a high-calorie, high-protein diet. Concentrate on foods that are calorie-dense but healthy. See our sample week's high-calorie, high-protein meal plan for ideas.
Add an extra 250 to 500 calories per day. This is how much people losing weight need. See our recipes for high-calorie, healthy snacks to get ideas for how to add these additional calories to your diet.
Avoid drinking lots of fluids with meals. Fluids may make you feel full and prevent you from consuming the calories you need.
Consume a high-calorie nutritional drink. Nutritional beverages such as Ensure or Boost can help add healthy calories to your diet. If you're still not getting enough calories, take a multivitamin and mineral supplement.
20 Ways to Add Protein to Your Diet
Poultry and Fish:
Chop chicken or turkey into small pieces and add two to three ounces to each serving of soup. Eat chicken salad as an entree, in a sandwich or on crackers. Add ground turkey or beef to spaghetti sauce of chili. Have a tuna fish sandwich or just a can of tuna fish as part of your lunch.
Eggs:
Eat hard-boiled eggs as snacks. Eat deviled eggs. Make an omelet with whole eggs or egg whites and add shredded cheese, chopped meats and vegetables. You will get less saturated fat with egg whites but you need two egg whites to equal the amount of protein in one whole egg.
Nuts and Nut Butters:
Have a peanut butter and jelly sandwich or eat peanut butter mixed with a banana. Add chopped or ground nuts to muffins, pancakes, milkshakes, stir-fry or other meals and snacks.
Tofu:
Make a milkshake or pudding pie with silken tofu.
Beans and Legumes:
Make a bean dip: Layer refried beans, cheese, sour cream, guacamole and other desired ingredients, and eat as is or with chips. Eat hummus with pita bread, vegetable sticks or crackers.
Supplemental Drinks:
Consume supplemental drinks such as Ensure or Boost Plus. The "plus" versions have about 6 to 8 more grams of protein than the regular kind.
Eggs and Dairy
Egg, large — 6 grams Milk, 1 cup — 8 grams Cottage cheese, 1/2 cup — 15 grams Yogurt, 1 cup — usually 8 to 12 grams Soft cheeses (Mozzarella, Brie, Camembert) — 6 grams per ounce Medium cheeses (Cheddar, Swiss) — 7 or 8 grams per ounce Hard cheeses (Parmesan) — 10 grams per ounce
Beans (including soy)
Tofu, 1/2 cup — 20 grams Tofu, 1 ounce — 2.3 grams Soy milk, 1 cup — 6 to 10 grams Most beans (black, pinto, lentils, etc) — about 7 to 10 grams protein per half cup of cooked beans Soy beans, 1/2 cup cooked — 14 grams Split peas, 1/2 cup cooked — 8 grams
Nuts and Seeds
Peanut butter, 2 tablespoons — 8 grams Almonds, 1/4 cup — 8 grams Peanuts, 1/4 cup — 9 grams Cashews, 1/4 cup — 5 grams Pecans, 1/4 cup — 2.5 grams Sunflower seeds, 1/4 cup — 6 grams Pumpkin seeds, 1/4 cup — 19 grams Flax seeds, 1/4 cup — 8 grams
Fish
Most fish filets or steaks — about 6 grams per ounce Tuna, 6-ounce can — 40 grams
You'll probably need to increase your caloric intake. You can do that by eating a larger volume of food or by choosing foods that are energy-dense (higher in calories).
Who Needs to Gain Weight?The high rate of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods.
Increase Your Calories
The main goal is to increase your overall intake of calories every day, but it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat less often, increase your portion sizes or add more foods to each meal.
Don't add calories to your meals by choosing unhealthy fried foods such as French fries, chicken nuggets, and fish sticks. Choose foods that are prepared with cooking methods like baking, poaching, and stir-frying. Remember that it can take a while to gain the weight you need, but be patient and continue to choose foods that are good for you until you reach your goal weight.
Have an extra slice of whole-grain toast with peanut butter at breakfast. Add extra cheese to an omelet. Slice an apple and serve with almond butter. Stir chopped nuts into plain yogurt and top with honey. Carry a bag of trail mix for a convenient snack. Serve yourself larger portions of starchy vegetables like potatoes and sweet corn. Add calories with a nutritious beverage such as milk, 100-percent fruit juices, or vegetable juice.
Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables. Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources. You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.
If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds. You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado. Creamed soups are generally higher in calories than clear broths. Add more calories to creamed soups by adding a spoonful of dry milk powder. Dietary Supplements?You might be tempted to buy dietary supplements for bodybuilding that promise weight gain and bigger muscles. Some of these products may contain hidden ingredients that can be harmful or compounds that haven't been studied for efficacy or safety.
Resistance training exercises (weight lifting) may help to increase your muscle size, which will increase your body weight. Aerobic exercises, such as running and stationary bicycling, are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym, or at home with the proper equipment.
Weight gain can be achieved by taking in more calories than you currently do. For weight gain of 1 to 2 lbs. per week, consume 500 to 1,000 calories extra on a daily basis. To maintain good health, these calories must come from nutrient-dense, calorie-rich sources. Avoid low-calorie and low-fat foods and consume foods such as dried fruits and fruit in syrup over fresh fruits. Consume milk, mixed fruit juices and milk shakes instead of diet sodas, tea and coffee. Add milk powder to dishes such as mashed potatoes and soups to increase their caloric content. Add butter to vegetables and eggs.
Meal Frequency and Portion Size
Extra calories can be consumed by eating larger portions. Increase the amount of the foods you eat during your three daily meals. If you have difficulty eating a large amount of food in one sitting, eat more often. Divide six smaller meals over the course of the day and eat one meal every three to four hours. The extra calories at the end of the day will add up. Avoid drinking while you eat -- you don't want to fill up on liquids and leave no room for food. Drink beverages 30 minutes after or before eating.
Weight Gain Supplements
Supplement your diet with weight gainers. These liquid or powder supplements are high in calories, protein, vitamins and minerals. To promote weight gain, they can be consumed in addition to your regular meals. If you have trouble consuming a large amount of food to get your extra calories, drink a weight gain shake. Supplements such as Ensure Plus come in several flavors and can be purchase over-the-counter at your local grocery or drug store.
Exercise
Strength training two to three times per week helps muscles get stronger and increases your muscle tissue. Muscle tissue stimulates your metabolism all day long, resulting in an increased appetite. You eat more and may gain weight. Your body may appear somewhat bulkier than beforehand. Strength training also prevents the extra calories you are consuming from being stored as fat.
Gaining weight requires you to eat a greater number of calories than you burn. This often means larger portions, which can significantly increase your grocery bill. Weight gain supplements marketed to help you bulk up are also expensive, making it seem like the only way to change your body is to drain your bank account. With the right strategies and foods, you can gain weight on a moderate budget.
Calorie Considerations
To gain weight, you need a high-calorie plan consisting of between 3,000 and 5,000 -- or more -- calories per day. You need a large quantity of food to fill these calorie needs. Although fast food is notoriously high in calories, visiting the $1 menu at the drive-through is not your only option to save money while trying to gain weight. Choosing junk food will not help you gain healthy weight and achieve your goals of looking and feeling better. The calories you do choose should come from healthy foods that are calorie-dense.
Food Choices
Inexpensive weight gain foods are easy to find at most supermarkets. Peanut butter contains about 200 calories per 2-tbsp. serving and may be added to whole wheat bread, oatmeal, homemade whole-wheat pancakes and smoothies. Purchase whole milk on sale and enhance each 8-oz. glass with 1/4 cup of non-fat dry milk powder to create a 270-calorie, between-meal drink. Trail mix is another high-calorie snack that provides almost 700 calories per cup -- skip the kind with chocolate chips to keep it healthy, however. Make your meals consist of canned or dried beans, a source of fiber, calories, protein, vitamins and minerals, which are usually very affordable. Complement them with brown rice from the bulk bin, so you save money on packaging. Eggs are an inexpensive source of high-quality protein, with 71 calories each -- scramble three at breakfast in 1 tbsp. of olive oil and top them with 1 oz. of low-fat cottage cheese for 443 calories.
Strategies
Gaining weight requires work. You must make an effort to fit in multiple snacks between meals. In addition to the trail mix and enhanced milk, other high-calorie snack ideas are raisins -- with over 400 calories per cup -- and nuts, with about 200 calories per 1/4 cup. Adding olive or canola oil to cooked pasta or salad dressing are other ways to add cheap calories. Although nuts and plant oils seem expensive, you do not need large servings to make a caloric impact.
Sample Plan
This plan provides almost 4,500 calories from healthy food sources, without costing you a ton of cash. Because prices vary across the nation, the exact cost of a sample meal plan is difficult to estimate. Begin with a breakfast of three scrambled eggs in 1 tbsp. of olive oil, two slices of whole wheat toast with 2 tbsp. of peanut butter, 12 oz. of whole milk with 1/4 cup of nonfat dry milk powder and a banana. In the mid-morning, have 1/2 cup of raisins with 1/2 cup of roasted, unsalted peanuts. At lunch, make a burrito with a 12-inch flour tortilla, 1 cup of black beans and 2 cups of brown rice mixed with 1 tbsp. of olive oil. Have another 12 oz. of milk with dry milk powder, as well. Mid-afternoon, you could make a smoothie with a banana, 2 tbsp. of peanut butter, 1 tbsp. of chocolate syrup and 12 oz. of milk. For dinner, have 2 cups of whole wheat pasta with 2 oz. of shredded part-skim mozarella cheese, 1 cup of marinara sauce and 1 cup of frozen peas.
7 Inexpensive Foods for Gaining Weight – Low Cost Weight Gain Supplements
If you’re looking to gain weight, food is one of the areas you should really focus. Before you’ll be able to put on a pound, you need to be taking in more calories than you’re burning, and that can be a tough task to accomplish – and an expensive one too!
Buying all of those calories will cost you, so this article is intended to help you out. We’ll talk about seven really cheap foods that will really help pack on the pounds! But be careful, there are some food pitfalls to avoid too!
Inexpensive foods for gaining weight exist in a lot of different forms in your grocery store, they can just be disguised sometimes. The important thing is finding low cost weight gain supplements and foods that will help fill all the gaps in your daily nutrition. If your body isn’t lacking in any particular nutritional area, it can start to bulk up.
About Supplements: It’s a misconception that supplements are things that always come in powders from the health food store. While these forms are necessarily bad, a weight gain supplement is anything really that you add to your diet that wouldn’t naturally occur in your daily intake. Cheap weight gain supplements are things you might find in the grocery store to add to protein shakes, things like that.
Let’s talk about some of the building blocks of foods for gaining weight.
Carbohydrates:
Carbs are super important. You’ve probably heard this before, but it can be tough to sink in sometimes. Carbohydrates are one of the first energy sources your body will turn to, and they essentially keep you fuelled all day. Finding a good, cheap complex carbohydrate source is essential. It’s not the only thing you need, but most foods for gaining weight will be carbohydrate rich sources.
Some examples of great cheap weight gain food options are:
Oatmeal:
At $2 -3 per pound, oatmeal is a cheap and healthy weight gain food option. It’s a great and quick meal first thing in the morning, and it tastes great. With a quarter of your daily protein requirement per serving, nearly 55 g of carbs and a great source of fibre and protein, you should definitely consider oatmeal as one of the best weight gain foods for a tight budget.
Pasta:
This option can be a bit of a pitfall or a fallback, and there are definitely less healthy options for it. Say what you will, pasta is a great, cheap weight gain food for anyone looking to add pounds. There are all sorts of pastas out there, but you want to look for enriched or whole grain pastas. These will offer long term energy and better taste.
Bread:
Like pasta, there are good breads and bad breads to eat. Wheat gluten can be difficult for some people to digest, and bleached white flour has almost zero nutritional value. Go for whole wheat, twelve grain, or sprouted grain breads wherever possible. If it has nuts or seeds in it, all the better. Bread is usually quite inexpensive, and it’s a great cheap weight gain food to eat every day.
Protein
Protein is a tough thing to find for someone looking to gain weight and save money. Most protein sources are fairly expensive, but there are ways to make that budget stretch. As healthy weight gain foods go, complete protein sources are vital. Replacing muscular tissue is essential, and proteins contain valuable vitamins such as B12.
Canned Tuna:
This canned fish isn’t for everyone, but it’s definitely a cheap food for gaining weight. Approximately 40 g of protein per can is very good value for your money. There are concerns with mercury, but you won’t have to worry about it if you limit your intake to 1 can or less per day.
Milk:
Milk has 30 g of protein per litre, as well as tons of calcium and fat. Milk overall is a fantastic way for a skinny person to gain weight quickly, as long as you can handle the lactose. A great food choice for gaining weight.
Whey: it’s found in a powder, granted. But for cheap protein sources for gaining weight, whey is a must have. at anywhere between 22 and 30 g of protein per scoop, it’s just about the least expensive, most bang-for-your-buck protein source you can get. It used to be pretty loathsome to take, but they’re getting better at masking the funny taste these days.
Eggs:
These are a favourite of mine. Who doesn’t like eggs? For breakfast, lunch and dinner, eggs are a cheap weight gain supplement. I say this because I’ll often create an entire meal, and then have an egg or two on the side to augment my protein intake for the meal. Each egg contains around 7 g of protein, as well as valuable vitamins (A, D and E for starters) and fat. Eat the whole thing, don’t exclude the yolk!
Fats and Oils:
A lot of people have a bad perception of the importance of fats and oils in your diet. These items are essential. Why else would your body crave them in fried foods? You’re supposed to be getting one third of your daily calories from fat and oil sources, so if you’re avoiding these guys you won’t gain easily. Some of the best cheap foods for gaining weight can be found in this category:
Olive Oil, Sunflower Oil:
Good sources of oil are pretty important. Olive and sunflower oil are great food supplements for gaining weight, and they are cheap too. Expect to pay between $5 and $10 for a good sized bottle of olive oil, and significantly less for sunflower oil. There is evidence that these oils can actually be good for your heart. They’re good, cheap foods for gaining weight, and you can add them to your meals easily by drizzling. It’s a great way to make a simple salad taste better and have a bit more caloric value.
Peanut Butter:
PB and its cousin almond butter are perfect, inexpensive weight gain supplements. They contain around 100 calories per scoop, and carry antioxidant properties and loads of protein as well. Spread it on a piece of bread or just eat it with a spoon.
Seeds and Nuts:
These fatty foods have tons of protein and fat, and some can actually be purchased for quite low prices. Shelled sunflower seeds, for example, can often be purchased in bulk quantities, and they’re very easy to eat. Just avoid the highly salted varieties, nobody needs that.
Pitfalls to Avoid:
When investigating cheap foods for gaining weight, it’s easy to go overboard and start living and dying by the little nutritional label, searching for the calories and protein first and foremost. There are a lot of foods out there with high caloric content and protein to boot, but you should avoid them. What shouldn’t you be eating and why?
Processed Foods:
Processed foods are simply no good for you. Cheap weight gain supplements are one thing, but the processing factor strips out vital things your body needs, usually in the form of complex carbohydrates, fibre and vitamin content. Ironically, they are usually required to ‘enhance’ their foods after the process by injecting vitamins back into them to pass food regulations.
Processed foods are not something you should consider for cheap weight gain foods or supplements. When your body is missing something, you will suffer for it somehow. Anything from long term health effects to simple daily headaches might result. Don’t believe me? Eat nothing but processed food for a week and see how you feel.
Being Stale:
Don’t stick with just one food group. Cheap weight gain foods are most effective if you vary them and combine them. Eat something a little different every day, and combine the foods above and others like them to keep a balanced diet. Remember, you want to be excited to eat, not bored by it!
Risk of Body Building Supplements
Risk of Body Building Supplements
A number of bodybuilding supplements are on the market today, more than at any other time in the history of the sport. People who work out can take protein supplements, amino acids pills, weight gainer, creatine and many other supplements. But there are certain risks that come with taking bodybuilding supplements. However, companies that sell these products will have you believing otherwise.
Mental:
Food:
Gluten Free diat
Spinach
Kale
Cucumber
Broccoli
Avocado
Celery
Capsicum
Bell Pepper
Pepper
Fruits
Apples
bananas
melons
peaches
whole-wheat bread,
crackers made from grain, and
grain cereals.
Brown or white rice
rice cakes
pretzels with no seasoning
corn products.
Meats
extra-lean ground beef
Chicken should be skinless
chicken breast rather than dark meat is a good choice.
turkey and London broil
Beverages
skim, low-fat or fat-free milk instead of whole milk,
Drink plenty of water every day to keep acid reflux in check.
Calm stomach acid with a cup of herbal tea.
Black tea has a high acid content and should be avoided.
玫瑰花茶
Dairy
low-fat or fat-free cottage cheese
Cheese such as feta, goat and soy cheese
Fat-free cream cheese
fat-free sour cream
Soup
vegetable or chicken broth base.
Lentils
beans
Attachments:
Vegetarian eating is catching on with more people every day. Saying no to meat doesn't mean you have to say no to your fitness or muscle building goals!
If you're looking to build more muscle mass but enjoy eating a vegetarian style of diet, you may often feel as though you might be defeated before you get going. You hear so much talk aboutprotein being the most important nutrient needed to build muscle and one that you should be consuming very large amounts of to achieve success.
Don't be so quick to jump to this conclusion however. While it definitely is true that protein is an extremely important nutrient to have in the diet, it's not true that you necessarily need copious amounts of it to make progress. There are plenty of ways for vegetarians to build the muscle they are after despite the fact that they aren't consuming any meat products.
Let's have a look at the 20 top tips that the vegetarian bodybuilder needs to know.
1/
Get Sufficient Calories
The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. If you don't take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming.
2/
Consume Plenty of Fruits and Vegetables
Second, be sure that you are taking in plenty offruits and vegetables. These are going to supply you with a high quality source of nutrients as well as all the antioxidant protection to keep your immune system feeling strong.
3/
Don't Neglect Chickpeas and Legumes
For vegetarians looking to build muscle, one of the key sources of protein they need to be looking into are chickpeas and other legumes. These will also be a good low-fat source of carbohydrates as well and make for a great snack before a hard workout.
4/
Swap Rice For Quinoa
If you're in the habit of always eating brown rice with your meals, swap that up for some quinoa instead. Quinoa tastes much like brown rice (a combination of brown rice and oatmeal) and is higher in overall protein content than the brown rice. On top of that, quinoa is actually a complete source of protein, whereas brown rice is not. This is important for the process of muscle building to take place.
5/
Utilize Egg White Or Soy Protein Powders
Fifth, it's a very wise move to make use of egg white protein powders, if you eat animal by-products, or soy protein powders if not. These will dramatically help to boost your protein intake and are quick and convenient for when you need them. As long as you do make sure to mix them up with other sources of protein, they are definitely a 'must-have' for your daily diet.
6/
Avoid A Heavy Reliance On Processed Foods
One big mistake that many vegetarians make is relying a great deal on heavy, overly processed foods. Don't do this. Remember, being vegetarian doesn't mean you get free range to eat as many high-carb snack foods as you want. You still do definitely have to be eating healthy and making an effort to maintain a fresh diet that contains whole grains, fruits, vegetables, and nuts.
7/Keep Your Workouts Short But Intense When it comes to your workout, as a vegetarian you should aim for short but intense workouts. This will help prevent muscle mass loss from taking place and your body relying on protein to get through those workouts. If you were doing very long workout sessions that's when your protein needs will be really elevated, which could get more difficult being on a vegetarian diet. 8/Be Sure To Vary Your Food Choices Also be sure that you're taking the time to vary your foods in your diet as well. As a vegetarian you may find that it's easy to gravitate to the same foods over and over and over again. Try to prevent this if you can. By making sure to take in a higher variety you will prevent nutrient deficiencies and have better luck with your diet program.
9/
Make Use Of Tempeh
Another protein source that's highly beneficial for vegetarians is tempeh. This one is one that is often overlooked so start finding creative ways to add it to your diet today. Many people find they prefer this over tofu, which is the other main vegetarian option.
10/
Consider Going Lacto-Ovo Vegetarian
One thing that you may want to consider, and this will highly be based on your personal beliefs, is going lacto-ovo vegetarian. What this means is that you will include both egg and dairy products in your diet. This will dramatically boost your protein options since then you can include egg and egg whites,cottage cheese, yogurt, cheese, and milk. It will definitely make your life as a vegetarian bodybuilder easier.
11/
Utilize Nuts For Fuel
Another great food that you'll want to take in are nuts. Nuts provide a healthy source of fat and will provide a long-lasting form of energy as well. One handful will significantly boost your calorie intake and help make muscle gain that much easier.
12/
Take In Plenty of Flaxseeds, Walnuts, and Flaxseed Oil
Another good way to boost your fat content is to start smearing natural peanut butter on as many foods as you can in your diet. This will also help to boost your overall calorie intake as well, which is obviously important when aiming to build muscle. Smear some peanut butter over yourbananas, apples, mix it into oatmeal, or add it to any fruit smoothies you may be preparing.
14/
Consider Iron Supplementation
One nutrient that you may fall short in without eating any red meat is iron. Since iron is responsible for good red blood cell development, it's not one you want to risk being low in. If you do, you're going to find you're fatiguing a lot faster in your workouts as well. If you plan on carrying out a vegetarian diet for the long term, consider adding an iron supplement to your day.
15/
Focus On Broccoli and Spinach Intakes
Two other vegetables that you'll definitely want to think about adding in higher quantities as well are broccoli and spinach. These both will contain nice doses of calcium, which is another nutrient you may fall short in. In addition to both of these, also think about using a calcium supplement.
16/
Don't Let Others Get You Down
Unfortunately one thing that many vegetarian bodybuilders deal with is others telling them they won't see success. Try and block this out as best as possible. If you want to really pack on the muscle, you need to stay in a healthy frame of mind - and their negative influence is definitely not going to help you do so.
17/Eat More Frequently It's also important that you're making sure to eat frequently throughout the day. Since you won't be taking in as much protein with every meal you eat as someone who isn't a vegetarian, by getting in regular meals you'll help ensure that you do always have that steady stream of amino acids going into the muscle tissues. 18/Monitor Your Body Fat Levels Since one thing many vegetarian bodybuilders are concerned over is muscle mass loss, be sure that you're regularly monitoring your body fat levels. This will give you a better indication if you are losing muscle mass so that action can be taken to help prevent this.
19/
Supplement With Branched Chain Amino Acids
Another important supplement that you'll want to use is branched chain amino acids. These you should specifically take immediately before and after the workout is complete as they too will help to safeguard against muscle mass loss.
20/
Stay Positive
Finally, the last tip is to stay positive. It may take slightly longer to build muscle as a vegetarian, but if you stay positive and keep working towards your goals, you definitely can get the results you're looking for.
Conclusion
So be sure that you're keeping all of these tips in mind. More and more people are turning to this style of eating and it definitely does not mean you need to give up on your fitness and muscle building goals.
For underweight women, the pressure and the struggle to add on pounds can be as significant as the task of losing weight for someone who's overweight or obese. Much about meeting the struggle is the same in both cases, even if the goals are complete opposites. Healthy weight gain requires making smart dietary decisions that revolve around the most nutritious foods. It is best accomplished patiently, with small, gradual modifications that add up over time. And, as with losing weight, it's important that a doctor or registered dietitian be involved in planning your weight-gain strategy and monitoring your progress.
Step 1
Replace low-calorie foods you often eat with higher-calorie but nutritious alternatives. This helps you gain weight without having to eat more. This can spare you a lot of discomfort and feeling like you must always stuff yourself. For example, opt for full-fat dairy products over reduced-fat versions. Use mayonnaise instead of mustard. Find higher-calorie whole-grain cereals, breads and baked goods. Choose salmon over other fish.
Break up three big meals into five or six smaller meals if you don't have the appetite to eat much more at one time.
Step 3
Free up some of your appetite by drinking less. Liquids fill you up, often without providing many calories, especially if you drink water, tea, coffee or diet soda. When you do drink, opt for small glasses of 100-percent fruit juice that are nutritious and provide a good number of calories.
Step 4
Look for small additions to your favorite foods that add significant calories but not much volume. For example, add mayonnaise to sandwiches. Grate cheese over eggs, pasta, vegetables and other suitable foods. Put fruit in your cereal, yogurt, ice cream and other foods. Sprinkle nuts or seeds into oatmeal, batters and doughs, salads, desserts and other dishes. Add dried fruit to many of these and other foods.
Step 5
Have avocados as fruit servings, because they're high in calories and unsaturated fats. Scoop it into salads, or put it on turkey, chicken and other sandwiches. Try homemade guacamole with whole-corn tortilla chips. Eat bananas, too, as they're relatively high in calories, and go well in cereal and on other breakfast foods, such as pancakes and French toast. Mangoes are another good pick. Eat them straight or add them to yogurt, cottage cheese or vanilla ice cream.
Step 6
Eat more whole grains. Pasta, bread, muffins and other foods are high-calorie, nutrient-rich and packed with dietary fiber. Have brown or wild rice side dishes. Eat granola in milk or yogurt.
Step 7
Cook with unsaturated fats, such as olive, canola, peanut, rice bran or sunflower oil. These promote heart health by helping to balance cholesterol levels and add a good number of calories to food. Use them as a salad dressing or dip slices of whole-grain bread in them as an appetizer or snack.
Step 8
Increase your portion sizes slightly and gradually at meals. Pour a little more cereal than you usually take. Make thee eggs instead of two, or make a second piece of toast. Add a few extra slices of deli meat to your sandwiches. Buy larger cuts of meat, poultry and fish.
