As a Natural Bodybuilder you need to have an understanding of how to build your muscles, here are

some of the things you should consider.

First choose a good work out plan. A plan that covers every muscle group over a 1 week period

including rest days.

​

Rest days are just as important as training days, a must for muscle recovery and repair. (along

with a Glutamine supplement)

 

The only way to build & maintain muscle tissue is by keeping your body in what we call an Anabolic

state. (Our bodies derive Nitrogen from our protein intake) which is how steroids work by

allowing the body to retain more Nitrogen retention. This is why Bodybuilding is 70% nutrition.

Your diet will determine your outcome, your success, your goals.

 

A high protein diet will make sure you stay in an Anabolic state ie: Milk, Fish, Chicken, Eggs, Nuts &

Seeds, Cheese, Yogurt, Protein shakes etc...To build muscle you need 1½ grams of protein per

pound of body weight so a 200lb bodybuilder would need about 300grams of protein a day. Take a

look on all your food stuffs & calculate the protein content in the nutrition info’. A high protein diet

will keep you lean because your body burns up a lot of calories just to process protein as this fires up

your metabolic rate. (if for some reason you feel you are putting fat on even from a high protein diet

just reduce your protein intake slightly because unspent calories even from protein foods will store as fat).

 

Besides Protein, another important food stuff is Carbohydrates, We need 2 grams per pound of body

weight. These Carb's should be slow releasing Complex Carbs, such as Rice, Jacket Potato, Pasta,

Porriage etc. So a 200lb bodybuilder would need 400 grams of carb's each day. The same principle

applies as with Protein...that, if you find that you are putting on wieght / fat just reduce your Carb

intake slightly.