How to become a bodybuilder in half year(6 months) | muscles & fitness

How to become a bodybuilder:

Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat

If you want to stay healthy and have more energy, this is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

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Meal 1: Contains starchy carbs

Meal 2: Few carbs, if any

Meal 3: Few carbs, if any

Meal 4: (Post-Workout Nutrition) Contains starchy carbs

Meal 5: Contains starchy carbs

Sample Options

Meal 1

Greek Yogurt

1 1/2 cups

Raspberries

1/2 cup

Granola

(Vanilla Almond Crunch Bear Naked Granola.)

1/3 cup

Eggs

(Omega-3 Eggs)

3

Meal 2: Double Chocolate Cherry Smoothie

Protein Powder

(Chocolate)

2 scoops

Coconut Milk

1/4 cup

Cherries

3/4 cup

Flaxseeds

1 tbsp

Cocoa Powder

1 tbsp

Ice

3-4 cubes

Water

2-3 cups

Meal 3: Bibb Lettuce Burger

Lettuce

2 leaves

Ground Beef

(95% lean)

8 oz.

Tomato

2 slices

Red Onion

2 slices

Ketchup

1 tbsp

Mayonnaise

(Canola mayonnaise)

1 tbsp

Green Beans

3 cups

Meal 4: Post-Workout Nutrition

Protein Bar

(Recovery shake.)

1 serving

Meal 5: Shrimp With Spinach Salad & Brown Rice

Shrimp

6 oz.

Brown Rice

1/4 cup

Spinach

4 cups

Feta Cheese

1/4 cup

Bell Pepper

(Red)

1/2

Olive Oil

(Extra virgin)

2 tbsp

Raspberry Alternate Options: 5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins

Granola Alternate Options: 1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest.

EXERCISE & WORKOUT: 

First exercise and workout is must.develop our body is must,first of all weight gain is important for body building.

Diet foods:

1.Peanut Butter Protein Power:

8 g per 2 tbsp serving

Though not as trendy as other nut butters like almond, ye olde peanut butter still leads the way in the protein department.

Need to Know:

Forget the reduced-fat versions. All they do is replace the healthy fat with not-so-healthy sugar.

Preparation:

Ingredients

1½ c. unsalted roasted peanuts

1 tbsp. peanut oil

Utensils:

food processor (you'll need help from your adult assistant)

bowl

mixing spoon

storage container

measuring cups and spoons

Directions of

bodybuilding

For smooth peanut butter:

Mix the peanuts with the peanut oil, and pour the mixture into the food processor.

Process the mixture until it's very smooth.

Store your smooth peanut butter in a sealed container in the fridge. It will be good for 2 weeks.

For chunky peanut butter:

Take about ¼ cup out of your 1½ cups of peanuts and set them aside.

Mix the rest of the peanuts with the oil, and pour the mixture into the food processor.

Process the mixture until it's very smooth, then stir in the peanuts that you had set aside.

Process a few seconds more to create the chunks in your chunky peanut butter.

Store your chunky peanut butter in a sealed container in the fridge. It will be good for 2 weeks.

2.Mixed Nuts Protein Power:

  

6 g per 2 oz. serving

Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.

Need to Know:

If you're watching your sodium intake, look for packages labelled "unsalted".

Preparation:

Ingredients

3 tablespoons unsalted butter

1 tablespoon dried crumbled rosemary

1 1/2 teaspoons salt

1/2 teaspoon cayenne, or to taste

3 cups mixed nuts (pecans, cashews, and hazelnuts)

Directions

Watch how to make this recipe.

Preheat oven to 350 degrees F.

Melt butter with dried rosemary, salt, and cayenne. Pour this mixture over 3 cups mixed nuts, tossing to coat them. Bake the nuts on a cookie sheet for 10 minutes, stirring occasionally.

                         3.Swiss Cheese Protein Power:

8 g per 1 oz. serving

Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.

Need to Know:

If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor.

Preparation:

INGREDIENTS

2 gallons fresh milk from cows, goats, or both

1/8 tsp. propionibacteria, dissolved in 1/2 cup milk

Starter Culture (choose one):

1 packet direct-set thermophilic culture

1/8 tsp. bulk thermophilic culture

Thermo B Culture

Rennet (choose one):

1/2 tsp. liquid animal rennet, dissolved in 1/2 cup cool water

1/4 tsp. double-strength liquid vegetable rennet, dissolved in 1/2 cup cool water

1/4 vegetable rennet tablet, dissolved in 1/2 cup cool water

2 Lbs. sea salt (non-iodized) or cheese salt

1 gallon water

Olive oil

INSTRUCTIONS:

Heat the milk to 87°F. Add the thermophilic culture and stir well. Add propionibacteria and stir for at least 1 minute. Cover and allow to ferment for 15 minutes.

Check temperature and make sure milk is no warmer than 90°F. Stir to homogenize the milk, and slowly fold in the diluted rennet. Using an up-and-down motion with your spoon will ensure that the rennet works its way through all the milk, so you can get the highest possible yield.

Allow the cheese to set for 30 to 45 minutes at 90°F, or until the whey begins to separate from the curd. You should see a layer of mostly clear whey floating on top of the curd, and the curd should be pulling away from the sides of the pot.

Using a long knife, cut the curds into 1/4-inch cubes.

Stir the curd with a whisk, slicing it into small pieces. The pieces should all be roughly the same size.

Keep the curds at 90°F and stir with the wooden spoon, working out the whey, for 35 minutes.

Over the next 25 minutes, slowly heat the curds to 120°F, stirring frequently with your wooden spoon. As you stir, the curds will shrink. Keep the curds at 120°F for 30 minutes. The curds should be small, and if you bite one it should squeak in your teeth. A handful of curds, squeezed into a ball, should fall apart in your hands.

Pour the curds-and-whey through a strainer, capturing the whey in a bowl to save for future projects (or you can discard it).

Pour the curds into a press lined with cheesecloth. Work quickly; you do not want your curds to cool. Press at 10 pounds of pressure for 15 minutes.

Using a fresh piece of cheesecloth, flip the cheese and press, again, at 15 pounds of pressure for 30 minutes.

Repeat this process again, at 15 pounds of pressure for 2 hours, rinsing the cheesecloth in clean, cool water each time and hanging to dry.

Finally, press at 20 pounds of pressure for 12 hours, or overnight.

Mix 2 pounds of sea salt with 1 gallon of cold water to make a brine. Place the cheese in the brine and let it soak for 24 hours.

Take the cheese out of the brine and age at 55° to 60°F for one week. Flip and wipe daily with a damp cheesecloth dipped in salt water.

Age the cheese in the kitchen (or another warm room) for 2 to 3 weeks. Flip and wipe daily with a damp cheesecloth dipped in salt water. The cheese should swell and will have a characteristic Swiss cheese smell.

Place the cheese in your aging refrigerator or cheese cave for 12 weeks or more. (Click here for practical methods for aging cheese.) Flip once or twice a week and remove mold with a cheesecloth dipped in salt water.