Great workout diet tips to gain muscle mass

There are some rules and restrictions you need to follow if you want to get cutting edge body muscle.

FOOD INTAKE RULES AND RESTRICTIONS:

Take creatine. Start taking 5 to 15grams per day for upto 7 days,then take about 2 grams per every 50kg of weight. If you are taking more than that, then you are wasting your money. Excess creatine would be ex-created. You should not stop taking creating you can take it for several years. This creatine is not chemical or drug infact the body gets from the diet but in very low doses.

Take the creatine 30 minutes before workout and see the difference.

1) Stop spending for powders. Eat real food.

2) Eat 15 to 25 eggs per day with out yolk. You should not eat the yolk, it contains very very high amount of fats and extreme amount of cholesterol as result you look like an elephant and U getting close to diseases like diabetes, heart attack, liver damage and kidney failure and the list goes on........

3) Just boil the eggs and remove the yolk and divide the egg whites in to 5 or 6 meals and eat.

Collect the egg shells and boil them for about 15 minutes and wait them get dry and grind them like starch powder. Eat about 2 to 2.5 grams of egg shell powder in 3 divided doses. Egg shells powder contains 95% of calcium. With out stronger bones U can't be perfect body builder.

4) Forget about meat(goat, beef, pig..). If U don't want to quite eating the meat then forgot about "cutting edge body".

5) You can eat chicken with out skin less.

6) But "Fish" is the recommended food for body builders. It contains more than 26% of protein , high amount of vitamins and minerals like iron and good O-mega 3 fatty acids that helps tissue repair, preventing skin problems and helps repairing the damaged DNA(which leads to cancer) and much more.

7) Eat fish two times a week. 250 to 500grams of fish is enough each time.

8) All the protein intake should be atleast 60 to 100gms per every 50kgs. So count who much protein U need and change the diet.

9) Your total fat intake should not exceed more than 4%. If U eating more fat then U are building fat instead of muscle.

10) Take multivitamin tablets, Vitamins helps in repairing the damaged tissues very quickly.

11) Drink milk 1 liter per day. The fat in the milk should not exceed 1.5%. Some have milk elergy so check whether U are not on of them.

12)Don't eat yellow peas, eat green peas.

13)Stop taking cool drinks and fast food and pizzas and burgers. No need of energy "shakes"

14) If U don't have milk alergy then U can drink about 1liter per day(in 3 divided doses). The fat in the milk should not exceed 1.5%.

15) Stop eating sweets and sugar and oily food.

WORKOUT RULES

1) Ur workout should not exceed more than 70 minutes. Try to finish it with in 60 minutes.

2) Before each workout there should be at least 3 to 6 days of rest. example....if U start the workout with chest on Monday then do the chest workout again on next Monday.

I suggest U to start with chest ,back, delts, arms(total),legs,abs+neck, take rest on Sunday.

3) U must use heavy weights. Use dumbles and barbels more often than machines. Use as much weights as possible.

4) Doing workouts with heavy weights gives much strain to Ur muscles and the tissues gets damaged much further. Its the best way to get harder and harder and stronger and bigger muscles.

5) Select 3 or 4 exercises for each muscle group. And complete the exercises with in 4 or 5 sets. More sets is just a wast of time. Use as much weights as possible and complete the set with 4 or 5 reps. More are unnecessary.

6) U should not take more than 30 to 45 seconds rest between each set. That's the way U can blast the muscles and Ur brain gets a message that "need to build more muscle quickly".

7) U must sweat. Don't train in AC rooms, sweating burns extra fat layers below the skin. so U can reveal the cuts and also Ur skin becomes much glowish. If You're not sweating then U are not working hard.

8) There should be some change in Ur workouts after every 45 days. example.. U can change the order of the workouts and the exercises and the reps and sets. There are hundreds of exercises for whole body select 3 or 4 exercises for each muscle group and change then in every month.

9) Take about 5 days rest every after 60 days and eat lot of protein food.

10) U should stop all other extra activities like running or playing outdoor sports except Ur profession and studies.

11) U should drink atleast 8 liters of water daily. Water is the main source that transports the vital vitamins and minerals and proteins to the organs and blood. And it plays main role in energy production.

And there is lot more U can learn Ur self little by little.