Bodybuilding & Strength Training: Meal Plans, Recipes and Bodybuilding Nutrition & The Ultimate Guide to Strength Training 9798652091019
2 BOOKS IN 1 – DISCOVER WHAT EVERY MAN WHO WORKS OUT NEEDS TO KNOW ABOUT BODYBUILDING NUTRITION AND STRENGTH TRAINING.
1,134 170 6MB
English Pages 373 Year 2020
Table of contents :
Introduction
Chapter 1 – Bodybuilding and its Importance
Chapter 2 – Nutrients Needed for Bodybuilding
Chapter 3 - Top Ten Tips for Building up Muscles
Chapter 4 – Characteristics of a Good Nutrition Plan for Bodybuilding
Chapter 5 – The Formula for True Success
Don’t Fall for False Claims
Applying the Formula
Determination
Training
Nutrition
Rest and Recovery
Chapter 6 – The Glycemic Index and Bodybuilding Nutrition
What are Low GI Foods?
Complex and Simple Carbohydrates
The Simple Carbohydrate and the Effect it has on Body Fat
Chapter 7 – How to Benefit from Old-School Habits
Chapter 8 – Bodybuilding Nutrition the Simple Way
How to Draw Up a Nutritional Bodybuilding Plan
Chapter 9 – Shopping List
Protein
Carbohydrates
Fats
Chapter 10 – DO’s and DON’Ts
Chapter 11 – Simple Tips to Follow
Chapter 12 – Meal Plan: Breakfast
Chapter 13 – Meal Plan: Lunch
Chapter 14 – Meal Plan: Dinner
Chapter 15 – Meal Plan: Snacks
Chapter 16 – What Not to Eat
Chapter 17 – Breakfast Recipes
Savory Whey Protein Crepes
Breakfast Burritos
Blueberry Muffins
Early Riser Breakfast
Quinoa Pancakes
Tofu Scramble
Chocolate Cream Pancakes
Breakfast Fajitas
Chapter 18 – Lunch Recipes
Healthy Pita Pizza
Baked Potato Oatmeal
Chicken & Broccoli Casserole
High-Protein Mac & Cheese
Curry Shrimps on Rice
Chicken Fried Rice
Chapter 19 – Dinner Recipes
Grilled Fish Tacos
Sesame and Salmon Burgers
Tuna wraps
Piri Piri Chicken Livers
Chicken Enchiladas
Sweet Potato Lasagna
Chapter 20 – Vegetarian Recipe Options
Spicy Freekeh Chili
Tofu in Sauce
Lentil Marinara Spaghetti Squash
Layered Portobello Mushrooms
Tofu Bento
Chapter 21 – Smoothie Recipes
Breakfast Shake
Banana and Almond Cream Shake
Green Monster
Pre-Workout Drink
Fruit Smoothie
Pina Colada
Wild Berry Shake
Chapter 22 – Soup Recipes
Spinach and Tofu Soup
Muscle Building Chili
Chicken Vegetable Soup
Oriental Noodle Soup
Vegan Split Pea Soup
Hearty Winter Vegetable Soup
Chapter 23 – Salad Recipes
Quinoa Salad
Tuna Salad with Fresh Dill
Beet & Cucumber Salad
Apple & Nut Salad
Power-packed Salad
Arugula Chicken Salad
Mandarin and Kale Salad
Chapter 24 – Snack Recipes
Peanut Butter Protein Bars
Grilled Pineapple
Fish Sticks
Shrimp Sliders
Cottage Cheese and Watermelon
Red Pear and Prosciutto Skewers
Oatmeal Cookies
Chapter 25 – Dessert Recipes
Chocó-berry Cheese cake
Oatmeal Carrot Cake
Maple Glazed Protein Doughnuts
Eggnog Ice cream
Peach Chiffon
Chocolate Peanut Butter Fudge
Protein Truffles
Chapter 26 – Top 10 Bodybuilding Rules to Live By
Chapter 27 – Top Ten Bodybuilding Questions Answered
Chapter 28 – The Ultimate Guide to Bodybuilding
Conclusion
Introduction
Chapter 1: Strength Training 101
Chapter 2: What Makes for a Good Strength-Training Program?
Optimal Exercises
Number of Repetitions
Progressive Overload Principle
Form Overload
Rest and Recuperation
Chapter 3: The Core Lifting Exercises
Chapter 4: Barbell Squats
Practical Benefits of Doing Barbell Squats
How to Perform Squats Right
Maximizing the Strength and Muscle-Building Benefits
Variations of Squats
Goblet Squats
Front Squat
Barbell Split Squat
Overhead Squats
Chapter 5: Barbell Deadlifts
Deadlift Benefits
How to Deadlift Right
Common Mistakes
Variations and Modifications
Sumo Deadlifts
Benefits
Variations
Deficit Sumo Deadlift
Accommodating Resistance in a Sumo Deadlift
Tempo Sumo Deadlifts
Alternatives
Trap Bar Deadlift
Kettlebell Sumo Deadlift
Chapter 6: Barbell Overhead Press
Overhead Pressing Benefits
How to Overhead Press Right
Push Press
Push Jerk
Chapter 7: Bench Press
Bench Press Benefits
How to Bench Press Right
Push-Up
Close Grip Bench Press
Wide Grip Bench Press
Chapter 8: Strength-Training Programs for New Lifters
Importance of Knowing Your Strength Training Levels
Starting Strength Program
5 x 5 Intro
The Power Clean
5 x 5 Program
Stronglifts 5 x 5
Chapter 9: Strength-Training Programs for Intermediate Lifters
Texas Method
Wendler’s 5/3/1
How to Choose Assistance Exercises
Intermediate Training Possibilities
Chapter 10: The Ultimate Chest Workout
The Chest Muscles
Things to Do to Build the Perfect Chest
Best Chest Exercises
3 Good Upper and Lower Chest Workouts
Common Mistakes During Chest Training
Tips
Supplements to Grow an Ultimate Chest
Chapter 11: The Ultimate Back Workout
Anatomy of the Back Muscles
Simple Science of Effective Back Training
The Best Back Exercises
The Ultimate Back Workout
Tips
Chapter 12: Ultimate Shoulder Workout
Understanding Shoulder Anatomy
How to Make Shoulder Training Effective?
The Best Shoulder Exercises
The 3 Best Shoulder Workout Routines
Mistakes Made During Shoulder Training
Tips
Conclusion
Chapter 13: The Ultimate Leg Workout
Understanding the Anatomy of the Legs
Simple Science of Effective Leg Training
The 3 Biggest Mistakes In Leg Workouts
Strategy to Build Great Legs
The Best Leg Exercises
The Ultimate Leg Workout
Tips
Tips for a Speedy Recovery
Conclusion
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