[BODY-BUILDING-GUIDE, DIET PLUS WORKOUT THEORY ]

2012

[BODY-BUILDINGGUIDE, DIET PLUS WORKOUT THEORY.]

[BODY-BUILDING GUIDE, Note : Ask by your medical doctor before using it . ]

BY: MOHAMMAD-SIKANDER-KHAN-LODHI MY BODY-BUILDING-WORLD.inc 9/1/2012

[BODY-BUILDING-GUIDE, DIET PLUS WORKOUT THEORY ]

BODY-BUILDING-WORKOUT-GUIDE:

Note: I have 10 different type of exercises in each muscle group of my body , like 10 different type of exercises [ bicep , triceps , .. and so on ] and its my rule , that is , in each type of exercise I complete these reparations like [ 15 reparations( set-1 ) , 12 reparations(set-2) , 10 reparations(set-3) , 8 reparations(set-4) , 6 reparations(set-5) ] . so, in total in each muscle group I complete 50 sets and now I break all my exercises in following way . { note: use these reparations like [ 15 reparations( set-1 ) , 12 reparations(set-2) , 10 reparations(set-3) , 8 reparations(set-4) , 6 reparations(set-5) ] , when you eat below given diet , otherwise , use these reparations [ 10-to-8 reparations (set-1) , 8-to-6 reparations (set-2) ,] in total 2 sets in each 10 different type of exercise with heavy weight . } MONDAY 1st five[5] different type of exercises, [ GROUP-A ] TUESDAY [ GROUP-C ] WEDNESDAY THURSDAY 2nd five[5] [ GROUP-C ] different type of exercises, , [ GROUP-A ] FRIDAY 1st five[5] different type of exercises, , [ GROUP-B ] SATERDAY [ GROUP-C ] SUNDAY 2nd five[5] different type of exercises, [ GROUP-B ]

1) GROUP-A : CHEST, BACK, [ LEGS=THIGES ]; 2) GROUP-B : BICEP, TRICEP, SHOULDER ; 3) GROUP-C : 2-HOUR-RUNNING [ or ( CARDIO = running ) ] { MUST DO IT }, ABDONIMAL [ OPTIONAL ] , FOUR-ARMS{MUST DO IT } , CALVES {MUST DO IT } , TRAPS[COLLOUR ] {MUST DO IT } ; Note : Ask by your medical doctor before using it .

BODY-BUILDING-DIET : [ITS REAL BODY BUILDING]:

http://my-body-bulding-world.blogspot.ca/ Note : Ask by your medical doctor before using it . what is body-building ??? what is body-building ???--> well body building as i learn , body building is start when a body-builder eat right amount of PROTEIN and CARBOHYDRATES in table and he [ a body builders ] BUILDS BODY when he is doing workout in gym and take at least 8 hours SLEEP ,this all process collectively called as BODY-BUILDING , which result in increasing the SIZE OF MUSCLE'S , that is all; and there is additional knowledge is that after you bulk up with much massive muscle with some fats then is good to reduce your fats by doing 45 min walking every day or alternative days .

[MY-BODY-BUILDING-WORLD.INC by sikander-lodhi, http://my-body-bulding-world.blogspot.ca/ ]

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[BODY-BUILDING-GUIDE, DIET PLUS WORKOUT THEORY ]

RIGHT AMOUNT OF DITE TO BUILD MUSCLE : NOTICE: WELL ALL KNOWLEDGE AT HERE I PUT ONLY FOR ME : SO ASK BY YOUR MEDICAL DOCTOR BEFORE USING THIS BLOG:

JUST EAT AS MUCH PROTEIN PER DAY:

[ 2 ][your body weight in pounds(lb)]=Total protein in grams per day.

100g protein per meal in a day , If 400g of protein then divide your protein intake in 4 different meals . -----------

How much protein in an egg white?

Answer: The egg white is approximately two-thirds of the total egg's weight out of its shell with nearly 90% of that weight coming from water. The remaining weight of the egg white comes from protein, trace minerals, fatty material, vitamins, and glucose .A large egg white weighs 38 grams with 4.7 grams of protein, 0.3 grams of carbohydrate and 62 milligrams of sodium. A large egg white contains about 20 calories. Egg white has no dietary cholesterol. Egg white contains approximately 40 different proteins.

Read more: http://wiki.answers.com/Q/How_much_protein_in_an_egg_white#ixzz24pkOie3I-------------Biological Values [BV] for selecting mass gaining protein food : KEY, Indeed, complete protein sources are required if one is to obtain all of the essential amino acids to adequately promote cellular repair. It is, however, thought that by combining certain foods, one will obtain all of the essential amino acids they need. [However, this combination is not perfect and, given the choice, one would be wise to focus on alternative, superior, sources of protein. If the bodybuilder, beginner or otherwise, relied exclusively on vegetable sources for their protein needs, they would probably witness their muscles shriveling up before their eyes (over a period of days).] , Even animal proteins (regarded as one of the superior complete protein sources) do not have a perfect amino acid ratio, as they generally contain between 60 and 80% of usable protein. Animal

[MY-BODY-BUILDING-WORLD.INC by sikander-lodhi, http://my-body-bulding-world.blogspot.ca/ ]

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[BODY-BUILDING-GUIDE, DIET PLUS WORKOUT THEORY ]

proteins can include chicken, fish and beef. , key- {Superior forms of protein that have an ideal aminoacid balance, are rapidly digested, and are able to build muscle faster due to the amount of resynthesized protein they retain, have ascribed to them a high Biological Value (BV). The Biological Value is a scale of measurement used to determine what percentage of a given nutrient source is utilized by the body. When it comes to protein, the higher the biological value the better the protein source.}, The Following Are Biological Values For Some Of The More Superior Protein Foods: (Whey Protein Institute, 2001) Whey protein: 100. Whole egg: 88-100. Egg white: 94 .......higher its best for body building protein food . Whey protein isolate: 94. Chicken (white meat): 81. Beef: 80. beef is best for strength in muscle, because if you have no strength then you never lift heavy weight easily then its become harder to build muscle . Fish (cod): 60. Soy protein concentrate: 74. Casein: 80. ------------------BEST IS THIS ONE, USED THIS FORMULA , BECAUSE I USED IT, AND IT BUILD MY MUSCLE SIZE, FORMULA # 1 : --> [1.5][ YOUR BODY WEIGHT IN POUND]= TOTAL PROTEIN IN GRAMS PER DAY .

OR --> [2][ YOUR BODY WEIGHT IN POUND]= TOTAL PROTEIN IN GRAMS PER DAY .

--> 1 POUND OF BEEF HAS 93 GRAM OF PROTEIN . --> BEEF GIVE THE STRENGTH IN YOUR MUSCLE , THEN THAT STRENGTH HELPS YOU TO LIFT HEAVY WEIGHT EASILY IN GYM , AND 8 TIME MR.OLIMPIA RONY COLMAN SAID EVERY 1 WAT TO BE A GREAT BODY BUILDER BUT NO 1 WANT TO LIFT HEAVY ASS WEIGHT, SO I DESCOVER THE SECRET BEHIND TO

[MY-BODY-BUILDING-WORLD.INC by sikander-lodhi, http://my-body-bulding-world.blogspot.ca/ ]

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[BODY-BUILDING-GUIDE, DIET PLUS WORKOUT THEORY ]

LIFT THE HEAVY WEIGHT THAT IS STRENGTH IN YOUR MUSCLE , AND STRENGTH COME FROM BIG ANIMAL PROTEIN LIKE BEEF,

1 lb [ pound ] of Beef = 93g of protein + 5g of Creatine , its best for strength in muscle. 1 whole chicken egg = 6g of protein, with all 20 Amino-Acid [ AA ] what human body needed. 1 cup of white rise = 45g of carbohydrates. 1 large chicken egg white = 4.7 g protein .

well protein is build up of the chain of 20 different Amino acid in human body , in this world they found 106 different amino acid but out of 106 amino acid human body build by 20 different amino acid , so the chicken egg contains all 20 different amino-acid which needed by human body to build all protein in human , there fore for the body builders it is important to eat chicken eggs in order to cover all 20 different amino acid for building muscle.

Creatine : http://www.youtube.com/watch?v=BR3dDO1Sz0E , http://www.youtube.com/watch?v=8iQGDgG_soY example# 1: if my body weight is 200 lb [ pound ] , so how much protein and carbohydrates should i eat per day in order to make my muscle grow? Solution: Data: as we know that: 1 lb [ pound ] of Beef = 93g of protein. 1 whole chicken egg = 6g of protein, with all 20 Amino-Acid [ AA ] what human body needed. 1 large chicken egg white = 4.7 g protein .

part-1 : [48 large chicken egg white ][ 4.7 g] = 225.6g of protein . 400g - 225.6g of protein = 174.4g of protein remaining except egg whites . 2 pound of beef = [93g of protein in 1-pound of beef ]x [2]= 186g of protein . RESULTANT SUM UP IS BELOW: [186g of protein from beef ] + [225.6g of protein from large chicken egg white ] = 411.6g of protein per day . part-2:

[MY-BODY-BUILDING-WORLD.INC by sikander-lodhi, http://my-body-bulding-world.blogspot.ca/ ]

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[BODY-BUILDING-GUIDE, DIET PLUS WORKOUT THEORY ]

--> [2][ YOUR BODY WEIGHT IN POUND]= TOTAL PROTEIN IN GRAMS PER DAY . --> [2][200 lb , YOUR BODY WEIGHT IN POUND]= 400g , TOTAL PROTEIN IN GRAMS PER DAY .

[MY-BODY-BUILDING-WORLD.INC by sikander-lodhi, http://my-body-bulding-world.blogspot.ca/ ]

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