Cheese

1 slice of cheese, which consists in, more or less, 28 grams, contains 113 calories, 9 grams of fat, 6 grams of saturated fat, 29 mg of cholesterol and 7 grams of protein.

Cheese prevents cavities, prevents cancer, makes you gain weight, makes your bones stronger, prevents osteoporosis and helps people with high blood pressure.

Pasta

Pasta is a perfect side dish for a bodybuilder's lunch because it is full of carbohydrates and protein without containing too much fat. Here are some nutritional facts for Pasta.

100 grams of cooked pasta with salt has 157 calories, 1 gram of fat and no trans fat nor saturated fat, no cholesterol, 31 grams of carbohydrates, 2 grams of dietary fiber, 1 gram of sugar and 6 grams of protein.

Potato

One large potato, which is more or less 300 grams has 278 calories, 63 grams of carbohydrates, 7 grams of protein, no fat, no trans fat nor saturated fat and has 4 grams of sugar.

Eating potatoes reduces inflammation, increases your brain function, helps preventing cardiovascular diseases, offsets incidence of kidney stones and advances skin care.

Cardio-Workout (Insane)

Here's an insane cardio-workout plan:

1-Skipping Rope-150 reps.

2-Feet Slide Cardio Abs-30 reps.

3-Push-up Burpees-20 reps.

4-Montain Climber Abs-60 reps.

Repeat it.

My Insane Arms and Chest Workout (2013)

I do this arms ad chest workout every other day:

1-Regular Push-ups-40

2-Bar Lifts-35

3-Regular Push-ups-35

4-Bar Lifts-25

5-Regular Push-ups-25

6-Bar Lifts-20

7-Regular Push-ups-20

8-Bar Lifts-15

9-Regular Push-ups-15

10-Bar Lifts-10

11-Regular Push-ups-10

12-Bar Lifts-8

13-Regular Push-ups-7

14-Bar Lifts-5

15-Regular Push-ups-5

I do this workout plan with no breaks.

This is a 275 reps. workout and I'll raise the number of repetitions soon. I'll post the new plan here.

Cardio-Workout (Hard)

Here's an hard cardio-workout plan:

1-Skipping Rope-100 reps.

2-Push-up Burpees-15 reps.

3-Montain Climber Abs-40 reps.

Repeat it.

Cardio-Workout (Medium)

Here's a medium difficulty cardio-workout plan:

1-Jogging-2 mins.

2-Push-up Burpees-10 reps.

3-Montain Climber Abs-20 reps.

Repeat it.

Cardio-Workout (Easy)

Here's an easy cardio-workout plan:

1-Jogging-1 min.

2-Push-up Burpees-8 reps.

3-Montain Climber Abs-15 reps.

Repeat it.

My Insane Abs Workout (2013)

I do this abs workout every other day:

1-Feet Slide Cardio Abs-25 reps.

2-Leg Aside Abs-25 reps.

3-Feet Slide Cardio Abs-25 reps.

4-Kayak Abs-40 reps.

5-Swimmer Legs Abs-40 reps.

6-Wheeled Abs-35 reps.

7-Triangle Abs-30 reps.

8-Crossed Abs-80 reps.

9-Inverted Abs-60 reps.

10-Lifting Bar Abs-25 reps. + 25 reps.

11-Wheeled Abs-35 reps.

12-Triangle Abs-30 reps.

13-Crossed Abs-80 reps.

14-Inverted Abs-60 reps.

15-Lifting Bar Abs-25 reps. + 25 reps.

16-Wheeled Abs-35 reps.

17-Feet Slide Cardio Abs-25 reps.

18-Leg Aside Abs-25 reps.

19-Feet Slide Cardio Abs-25 reps.

20-Kayak Abs-40 reps.

21-Swimmer Legs Abs-40 reps.

I only do 2 brakes of 4 seconds between the 2 variations of lifting bar abs.

This is an 805 reps. workout but actually it's a less than an half hour workout and if you workout for a long time already you can reach this level in a few months.

Swimmer Legs Abs

In this type of abs, all you have to do is to lie down in your back with your arms parallel to your body and your feet completely straight, and then, raise your legs a little bit alternately and down again like you were swimming.

Details: Your legs should never touch the ground. Don't lie your head. Do as much repetitions you can.

Leg Aside Diamond Push-ups

In this exercise you'll be practicing your abdominal muscles, your arms muscles and your chest muscles at the same time. To do Leg Aside Diamond Push-ups all you have to do is to put into the Diamond Push-ups position. Once you're in the position raise one of your legs, put it aside and thrust it forward as much as you can while doing a diamond push-up and then, do it with both legs alternately as much times as you can, always doing a diamond push-up each time you raise one of your legs.

Feet Slide Cardio Abs

This exercise is good for loosing belly fat, increasing your legs muscles and your abdominal muscles. You'll need 2 small towels and a slippery floor. Put your arms in into the Regular Push-ups position and put the tips of your feet on top of the 2 little towels. Then slide your feet front, until your knees almost touch your chest, and backwards, until your body be completely straight.

Details: Your Knees can never touch the ground. Do this exercise fast. Don't stop in the backward or forward position. Do as much repetitions you can.

Leg Aside Push-ups

In this exercise you'll be practicing your abdominal muscles, your arms muscles and your chest muscles at the same time. To do Leg Aside Push-ups all you have to do is to put into the Regular Push-ups position. Once you're in the position raise one of your legs, put it aside and thrust it forward as much as you can while doing a regular push-up and then, do it with both legs alternately as much times as you can, always doing a regular push-up each time you raise one of your legs.

Try also doing the Leg Aside Diamond Push-ups variation for bigger arms.

Leg Aside Abs

To do Leg Aside Abs all you have to do is to put into the Static Hold Abs position (put your elbows and your hands closed on the floor parallel to your body in order to sustain it, then, put just the tips of your feet on the floor with your body completely straight and your arms doing a 90º angle). Once you're in the Static Hold Abs position raise one of your legs, put it aside and thrust it forward as much as you can, and then, do it with both legs alternately as much times as you can.

A good variation of this exercise is the Leg Aside Push-ups.

Spaghetti

Spaghetti is a perfect side dish for a bodybuilder's lunch because it is full of carbohydrates and protein without containing too much fat. Here are some nutritional facts for Spaghetti.

100 grams of cooked spaghetti with salt has 157 calories, 1 gram of fat and no trans fat nor saturated fat, no cholesterol, 31 grams of carbohydrates, 2 grams of dietary fiber, 1 gram of sugar and 6 grams of protein.

Plum

A Plum has 30 calories, no fats nor cholesterol, 8 grams of carbohydrates, 7 grams of sugar and 1 gram of dietary fiber.

Plums protect your heart, lower blood sugar, boosts bones health and it improves your memory.

Pear

A Pear has 86 calories, no fats not cholesterol, has 23 grams of carbohydrates, 5 grams of dietary fiber, 15 grams of natural sugar and 1 gram of protein.

Pear prevents heart diseases, cancer, osteoporosis, controls blood sugar level, improves your digestion, cures fever, inflammation and throat problems.

Pineapple

A slice of Pineapple has 28 calories, no fats nor cholesterol, 6 grams of natural sugar, 7 grams of carbohydrates and 1 gram of dietary fiber.

Pineapple is full of antioxidants which prevents cancer. Pineapple also prevents heart diseases and it makes your bones healthier.

Water

Water is the most important ingredient in the nutrition of anyone who wants to earn muscles or lose weight, because it helps your body getting rid of fat and makes your muscles get bigger. Everybody should drink more than 1,5 lts of water a day.

Kiwi

1 Kiwi without skin contains 46 calories, no fats, nor cholesterol, 11 grams of carbohydrates, 1 gram of protein, 7 grams of sugar, 2 grams of dietary fiber and 117% of vitamin C.

Kiwi helps your digestion, makes you lose weight, helps cleaning out toxins, it's good for your skin and it helps fighting heart diseases.

Peach

Peach is a perfect fruit for the ones who want to lose weight.

28 grams of Peach has 11 calories, no fats, no cholesterol and only 2 grams of natural sugar.

Peach reduces hair loss, make your skin healthier, relieves you from stress, prevents diabetes, it's very diuretic, fights obesity, prevents tumors  are antioxidant, aphrodisiac and prevents cancer.

Ham

A slice of ham has approximately 29 calories, 1 gram of fat, no saturated fat or trans fat,12 mg of cholesterol and 5 grams of protein which is very good for bodybuilders.

15 Workout Mistakes

1-Giving up in the first week because you don't see results. Muscles growth requires continued exercise.

2-Giving more importance to quantity than to quality.

3-Not giving importance to nutrition.

4-Using machines.

5-Not eating enough calories.

6-Not sleeping enough.

7-Not drinking enough water.

8-Not being focus.

9-Doing long breaks between exercises.

10-Not establishing goals.

11-Doing always the same workout.

12-Doing the regular sit-ups.

13-Not eating enough carbohydrates.

14-Not ingesting enough proteins.

15-Exercising the same muscles everyday.

5 foods you shouldn't eat

There are certain foods that bodybuilders think that they should eat to increase the size of their muscles but some of those aren't as good as you think. Here are 3 foods that you shouldn't eat:

1-Energy Drinks: They are hyper calorie and full of fat. Instead of energy drinks try drinking Green Tea.

2-Cup Noodles: The cup noodles you buy because you think they're full of carbohydrates are actually one of the worst foods for bodybuilders. Try eating homemade spaghetti and pastas.

3-Microwave Pop-Corn: Try the ones that you do in the cooker.

4-Milkshakes: Some milkshakes can have more calories than 2 big macs together.

5-Chips: They have too much oil, fat and salt.

New Special Formula

Now we have a very special formula for our readers:

If you really really want to get the perfect body and you are already working out for years and you only have a more or less good body right after you worked out you should try our new formula:

-Drink 1,5 lts of water a day
-Drink 1 cup of green tea a day
-Eat lots of calorie and full of carbohydrates but non fat small meals during the day (try our Earning Muscles Diet)
-Eat cottage cheese before and after you workout
-Do our Insane Abs Workout
-Do our Insane Chest and Arms Workout as fast as you can
-Sleep a lot

This formula is completely fail proof!!!