Bodybuilding

SORRY SITE UNDER CONSTRUCTION

2008-02-21T13:53:00.000-08:00

Chicken

2008-01-21T13:03:00.000-08:00

CHICKEN: Chicken's boring qualities are, ironically, what make it such a great bodybuilding food. A six-ounce cooked skinless chicken breast has 280 calories, 52 muscle-building grams of protein, only six grams of fat and not much else. ( BY: Carrie Curtis COPYRIGHT 2003 Weider PublicationsCOPYRIGHT 2003 Gale Group )

Brian

2007-12-02T10:02:00.000-08:00

Brian's crib coming soon

Martin

2007-12-02T09:49:00.000-08:00

Name:Martin Price
Height :5'8
Current Weight:205 lbs.
Heavy Weight:220 lbs.
Light Weight:185 lbs.
Age:33
Body Type:Mesomorph
Desired Weight:190 lbs.

Quick meals to take Away from home

2007-12-01T09:47:00.000-08:00

Tuna & Milk

2007-12-01T09:40:00.000-08:00

1 Can Tuna w/ Mayo
16 oz Milk

Total Protein: appro. 46 grams

Ectomorphs

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Ectomorphs stay slim, in part, because of their higher metabolic rates. Their skinny. They have a hard time packing on weight and must follow precise workout routines if they wish to add significant muscle.

Mesomorphs

2007-11-29T12:54:00.000-08:00

Mesomorphs, retain calcium better, that helps build stronger bones and thicker muscle mass. They also have more testosterone (even in women) than the other two types.

Endomorphs

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Endomorphs, produce higher levels of cholesterol and triglycerides, the fat in our blood, and tend to be heavier than people in the other two categories

Body types

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The three main body types, established by American psychologist William H. Sheldon in the 1940s, are ectomorphs, endomorphs and mesomorphs.

Endomorphs, produce higher levels of cholesterol and triglycerides, the fat in our blood, and tend to be heavier than people in the other two categories.

Mesomorphs, retain calcium better, that helps build stronger bones and thicker muscle mass. They also have more testosterone (even in women) than the other two types.

Ectomorphs, stay slim, in part, because of their higher metabolic rates. Their skinny. They have a hard time packing on weight and must follow precise workout routines if they wish to add significant muscle.

Tuna

2007-11-20T13:54:00.001-08:00

YOU WILL BE HARD PRESSED TO FIND

A BODYBUILDER OR POWER LIFTER THAT

DIDN'T EAT AT LEAST ONE CAN OF TUNA A DAY.

Milk

2007-11-20T13:45:00.000-08:00

MILK In order to keep your bones and body healthy,

you should get the amount of calcium found in

at least three 8 oz glasses of milk a day — that’s

what’s recommended by the National Institutes

of Health.

Meal plan 1.1

2007-11-19T13:07:00.000-08:00

CHECK BACK DAILY

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BE SURE TO CHECK BACK I WILL BE ADDING DAILY

FOR FUN TRY THIS AND THAT

Eggs

2007-11-18T10:34:00.000-08:00

EGGS : SIMPLE MATH FOR PROTEIN COUNT
Protein (N x 6.25)--g.
6.25 -WHOLE
3.52 -WHITE
2.78 -YOLK
THE MORE EGGS YOU EAT IN ONE MEAL THE HIGHER YOUR COUNT IS. ( 4 eggs 25grams )+ SIDE- MANY DIFFERENT COOKING METHODS.

2007-11-17T23:27:00.001-08:00

Brian

2007-11-17T22:32:00.000-08:00

Age:33
Height:6'
Current Weight:250 lbs.

Heavy Weight:350 lbs.
Best Description of Body type:Endomorph
Favorite food:Sea Food
Forbidden food:Liver
Best body part:Calf

Step 1

2007-11-17T19:50:00.000-08:00

Peter Griffin

2007-11-17T19:21:00.000-08:00

Witness true gains and loses

Peanuts

2007-11-17T12:31:00.000-08:00

PEANUTS : GREAT SOURCE OF PROTEIN AND
VERY EASY TO PREPARE AS A QUICK MEAL
REPLACEMENT. ( 1 cup OF PEANUTS =24grams )

Custom Diet alternatives

2007-11-17T12:17:00.001-08:00

Want to participate in a experiment

2007-11-17T12:09:00.000-08:00

Please Cut and Copy entry form and e-mail to laddermaster@hotmail.com with require info filled in. Please feel free to leave a comment.

Entry Form

Name:

Height :

Current Weight:

Heavy Weight:

Light Weight:

Age:

Body Type:

Desired Weight:

2007-11-17T11:17:00.000-08:00

BASIC EXERCISE: A defined lift that can be performed with free weights or a machine. Basic exercises include bench presses, military presses , leg curls and squats

BURNS: Short, quick partial reps performed at the end of a full-rep set to take muscles past failure.

CHEATING: To use looser form in order to perform added reps. This technique should be limited and used only after achieving failure with full reps in good form.

CIRCUIT TRAINING: A workout used to achieve overall conditioning. One set for a body part is followed immediately by one set for another body part until several body parts are exercised in the same workout.

COMPOUND EXERCISE: A lift that stresses two or more body parts. For example, bench presses are a compound lift because they stress the chest , shoulders and triceps.

CYCLE: A period of time dedicated to a targeted training strategy.

DROP SET: Progressively lighter sets of the same exercise. Example, you may do barbell curls with 120 lbs, followed immediately by 100 lb curl and then 80 lb curl. In this fashion, you boost intensity and pump out many more reps than you could have with only 120 lbs.

DOUBLE SPLIT: To train twice a day.

FAILURE: The point at which no full-range reps can be performed in the same set.

FORCED REPS: To perform additional reps with help after reaching failure. A spotter should help only enough to keep the weight moving.

ISOLATION EXERCISE: A lift that focuses on only one body part. Example, dumbbell flys are an isolation exercise because they work only the chest.

MUSCLE CONFUSION: To continually change workouts in order to discourage the muscles from becoming accustomed to a pattern of exercises.

NEGATIVE: The lowering of a weight during a repetition. When performing negative (eccentric) reps, you have assistance in raising the weight and then resist gravity when slowly lowering it, in-turn stressing muscles only during the negative portion.

OVER TRAINING: Performing more work than you are can recovering from. Over training leads to injury.

PARTIAL REPS: Reps performed through a less-than-full range of motion. Partial reps can be done after failure with full reps in order to continue a set. You can also perform partials to a specific area of a lift.

PEAK CONTRACTION: To pause and flex at the middle of a rep to increase muscle stress.

PLATEAU: A training block. You reach a plateau when you can't increase the weight or reps for an exercise after a period of time. This term can also apply to your entire program if you have stopped having noticeable progress for weeks or months, you have plateaued and need to alter
you routine

POSITIVE: The raising of a weight during a rep.

PYRAMIDING: To use higher weight for lower reps for each subsequent set of an exercise. A pyramid may consist of 12 reps with 200lbs,10 with 225lbs,8 with 250lbs, and 6 with 300lbs.
Pyramids can also be descending.

REST-PAUSE TRAINING: To rest momentarily after reaching failure to add reps.

REVERSE GRIP: A grip opposite to the normal manner.

STATIC CONTRACTION: To keep your flexed muscle against resistance. Example after reaching failure during a set of dumbbell curls, you can further push your biceps by holding the weight up for as long as possible.

STICKING POINT:Point during a lift that is difficult to get past in order to complete the rep. If you stop just before locking out a bench press, this is your sticking point.

SUPER SETS: Two separate exercises performed back-to-back without resting in between them.

VOLUME: The number of sets and reps performed in a routine.

2007-11-17T10:40:00.000-08:00

Sorry site temporarily under construction

Nick

2007-11-17T10:20:00.000-08:00

Age:33
Height:5'6
Current Weight:140 lbs.
Heavy Weight:159 lbs.
Best Description of Body type: Ectomorph
Favorite food:Pizza
Forbidden food:Strawberries
Best body part: Bicep

2007-11-17T10:09:00.000-08:00

E-mail me at laddermaster@hotmail.com and ask the Local CellaRatts a Question and we should have the answer for you in a day. You can also Post a question under the comment section.

Bill

2007-11-17T09:42:00.000-08:00

Age:33
Height:6'
Current Weight:225 lbs.
Heavy Weight:290 lbs.
Best Description of Body type: Mesomorph
Favorite food: All
Forbidden food: None
Best bodypart:Chest

Hard Gainers Diet Week 1.

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The week will start on Monday and end on Sunday

Basic to the Hard Gainers Diet

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What we are trying to accomplish is to consume twice the amount of our desired weight( example. I weigh 140 lbs and my short term goal is 150 lbs I want to eat 300 grams of protein over the course of a day ( Adjust according to weight). To accomplish this goal I will have to eat 6 meals at a average of 50 grams of protein each. I wouldn't go much over 50 grams per sitting because the body will only recycle the unused portions as waste. Obtaining that amount of protein is easily obtainable but eating it six times a day seven days a week without getting bored of the same old food is a challenge also I don't know about you but I like my meals prepared quickly due to the fast paced life most of us live in. Therefore the following diet my be the blue print that finally allows you to obtain your goals