Amino Acids Info

high protein high fat diet bodybuilding

whats the best way to achieve my bodybuilding goals?

At the moment I am 150-153 pounds, male, 5'9 and 17% body fat.

my goal is to reach 165 pounds, and 10-12% body fat.

I currently lift heavy 2-3 times a week, and maybe i do cardio once a week. I eat a relatively healthy high protein diet.

what would be the best way to achieve this goal? What changes to my regimen would be ideal?
i have heard that i should choose to cut or bulk and that it is difficult to do both.

What are your thoughts on htis as it is essentially what i'm trying to do.

Diet is key, if you have a crap diet, you will have crap gains and results

Also you didnt mention your split

Mine is

Back/Bis
Chest/Tris
Rest
Legs
Shoulders/aux muscles
Rest
Rest

I throw abs in whenever, but for you to gain weight, you need to keep cardio to a minimum, the body fat will go down slightly as you work out

Lift heavy and do reps and sets of 5x5 to get the most from your muscles and to achieve hypertrophy

Ideally just work hard, lift big, eat big, if your body fat isnt where you want to be when you reach 165, go up to 170, then begin to cut, which will get rid of the body fat

for any other questions check the forums at bodybuilding.com, the place is a gold mine of knowledge

High Protein Diet - Top 3 Benefits Of High Protein Diets

Are there any other benefits besides a greater muscle mass of a comparatively high protein intake? I'm aware of three positive changes that take place in your body because of protein consumption. Read on to learn more about protein's favorable effects on metabolic rate, hormones, and cardiovascular disease risk.

Protein and Metabolic Rate

Protein intake can positively affect body makeup. Because all food necessitates metabolic handling, all macronutrients raise metabolism. But the metabolic augmentation during protein consumption is twice those of carbohydrates or fat consumption. Consequently, a high protein intake may cause a higher rate of calorie burning and fat loss.

Studies have shown that during dieting, this change in metabolism may increase calorie expenditure and hence the rate of fat loss. More protein is required on a low calorie diet at any rate; particularly when exercising.

Some athletes, in an endeavor to gain muscle, overeat. It is probably better to eat a surplus of protein rather than carbohydrates or fats. Because any kind of overeating contributes to both some muscle and some fat gain, eating more protein may bring about more lean weight and less increase in fat weight.

So consuming extra protein might improve your metabolic rate and nutrient equilibrium. Through this, a higher protein diet may help with fat loss. Because protein foods necessitate more metabolic processing than carbs and fat it makes sense that through protein, metabolic increases would be better than those with fat or carbohydrate. In fact, several research investigations have shown it to double that of eating carbohydrates or fats.

Protein and Hormones

Along with the calorie burning results of protein, higher protein intakes can increase the release of the hormone glucagon. Insulin prevents fat loss from fat tissue, but glucagon helps to reverse this result. Glucagon also lessens the enzymes accountable for making fats and increasing the fat stores in your body.

In this case as well, higher protein consumption may lead to losses in body fat. And, during high food consumption, it may result in a smaller increase in fat.

Protein and Cardiovascular Disease Risk

The third result is a decreased cardiovascular disease risk. Raising the percentage of protein in your diet while lowering the percentage of carbs and fats may have some cardiovascular health benefits. Intensifying protein intake from 11% to 23% can lead to favorable alterations in blood lipids, a measure of your risk for cardiovascular disease.

So, there are at least three major health benefits to higher, even what some may feel is excessive, protein intakes. More research on these topics will come in the future but until this research is completed, the reports of hundreds of athletes, bodybuilders, and weightlifters are all positive.

For most players, since carbs and fats are vital for athletic performance, I don't advise decreasing either even as you increase your protein intake.

Now that you've got some ideas about ways to improve your vertical jump, would you like more tips for how to jump higher? Are you a dedicated athlete with a desire to excel at your sport? Do you want to use the best and most effective vertical jump training system to greatly increase your jump height? If yes, then you need to join Jacob Hiller's Jump manual Program.

Click here ==> The Jump Manual, to read more about this Vertical Jump Training Program, and how it ranks with other Popular Vertical Jump Training Systems out there.

About the Author

Related articles: Jacob Hiller's Jumping Manual On ESPN, Free Vertical Jump Training Tips

...

Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual

Arnold's Way - Endurance Athlete On Low Fat Raw Vegan Diet