Vegetarian Muscle Building Diet

Every time I open my inbox, I receive at least a couple of email requests asking for a vegetarian muscle building diet. As this is a topic of interest to many, I thought I would share it with all of you today.

Always start your day with a smart breakfast. What I do is I start off with a shake with pea, rice or hemp protein or a combination of all three depending on the availability. I also blend 30 to 40 grams of protein in an eight ounce organic coconut milk along with 8 to 12 ounces water. I also add a banana some mixed frozen berries, a table spoon of cacao-nibs, and 2 table spoons maca-powder, which are the best for testosterone-production and also virility. Apart from being super healthy, they are absolutely delicious.

A smart snack would also help you a lot. A few cashews or tangerines or a couple of apples with almond butter are best snacks you could eat. Freshly ground almond-butter from whole foods is something anyone would love eating. You should try mixing it with organic honey and it turns out to be so delicious that you can finish an entire cup; this could form a smart snack at night. You can complete your snack with almond milk or a cup of hemp.

Having a few pickles each day with some sea salt on it would help in increasing your sodium intake improving energy production and strength.

When it comes to lunch, it should contain some kinds of beans and legumes which are considered basic food for any vegetarian muscle building diet. This should be consumed with quinoa and brown rice. What you can do is cook black beans with onions, tomatoes, peppers and garlic and mix it with rice. Topping it with fresh avocado and salsa makes it the best meal. This combination of rice and beans is a Mexican style. For a change you can also mix up quinoa or rice with beans and marinara sauce. It is always better to cook food enough for at least two days.

Eat a salad or pick your favorite vegetables and eat them raw or mix steamed kale or spinach to it.

Once in a while, you must take in some almond-butter and jelly sandwiches during your lunch time. Try avoiding peanut butter and even peanuts for that matter, as it contains deadly toxins. Wheat also can be avoided as it contains certain inflammatory properties. Prefer eating brown rice bread rather than these.

There would be times where you do not really have access to food. So always carry raw organic food-bars which have a variety of nuts in them. If you already had fruits for my previous snack, make this snack a raw veggie-snack with hummus and loads of nuts.

You can also have another shake similar to the one above, but you can avoid coconut milk or cacao here and use maca-powder. Also blend almond milk, water, banana and frozen spinach.

While working out, you should drink water and coconut water as often as you can. Try drinking at least half a gallon of water each day. Also try to avoid using plastic bottles because of the estrogenic-effects. Also try drinking two cups of green tea everyday.

For dinner, cook a stew with numerous vegetables and a few varieties of legumes. If you realize you have just squash, spinach, garlic and onions, you can throw all of them in a pot with vegetable-broth with yellow peas and some salt and pepper. The yellow peas have 10 grams of protein in every one-fourth of a cup. Leave it to cook for about two hours and add some quinoa. I bet you it will be absolutely mouth-watering. Other times you can mix some brown-rice with other vegetables and lentils. If you were interested in slimming down, you should avoid the brown-rice. Adding even one potato will make the dish creamier and will melt in your mouth.

It is better to lower the soy consumption because it has estrogenic-effects, but occasionally eat tofu and brown rice or any kind of meat-substitute along with brown rice pasta.

You should eat soy-free and wheat-free vegetable burgers once or twice a week for dinners. Also you should include a spinach salad with broccoli, tomatoes, onions, carrots, olives, berries, nuts, apples, seeds, avocado and everything healthy that is possible. You can top it with olive oil, balsamic vinegar and Vega oil.

For desert, have organic coconut milk ice cream because this is made with coconut milk and not cow’s milk therefore it is tasty and also healthy. Coconut milk has healthy MCT’s and no drawbacks like you have in cow’s milk. It is sweetened with organic agave-syrup which I highly recommend.

The other desert is organic dark chocolate as it has numerous health benefits. The brands I advice sustain slave-free, fair trade-practices. They are Newman’s Own, Blacks and Greens and the Endangered Species Chocolate Company.

Therefore this is the vegetarian muscle building diet. This is easy to follow and a very healthy diet. It is far better than eating saturated fat and loads of red meat.

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Muscle Gaining Secrets

How to Build Big Traps

When it comes to the question of how to build big traps the discussion starts and finishes with deadlifts. This incredible mass builder will pack huge slabs of beef on your traps faster than just about any other exercise there is. Just look at powerlifters and you will see that there is simply no way to avoid building huge traps when you do a lot of deadlifts.

While the deadlift is the king of trap building exercises, an argument could be made that Olympic lifts are equally as effective. I would tend to agree if not for the fact that Olympic lifts are harder to teach and learn than deadlifts are, which moves them down to second on the list. Everyone can do at least a partial range deadlift properly. Not everyone can clean or snatch properly.

Finally, you have shrugs. While it seems like a very simple and straight forward movement there is actually a great deal of confusion over how to build big traps with shrugs. Nobody seems to be able to agree on how they should be done. On one hand you have the camp that says you need to go as heavy as possible and do partial reps, just heaving the weight up. Then there’s the camp that says you need to go light and get a full range of motion, trying to get your shoulders as close to touching your ears as possible and hold it there for a second.

Who is right and who is wrong?

They both are.

To understand where the answer truly lies lets again take a look at the athletes with the biggest traps: power lifters and Olympic lifters

Powerlifters have huge traps because of all the deadlifts they do. Deadlifts are heavy, period. There is no shrugging movement at all, in fact. Olympic lifters lift relatively lighter weights explosively and with a range of motion that does indeed have them bringing their traps to their ears.

Looking at these two groups, what does this tell us about shrugs and the proper way to do them?

Quite simply, what it tells us is that the best way to get huge traps is to deadlift and Olympic lift. Bottom line.

BUT… what if you can not do either of those exercises due to back or shoulder problems or just want more variety in your trap training routine? Then you have no choice but to shrug. Traps are the most important, intimidating and impressive bodypart there is and you can’t walk around with none.

So then, exactly how do you do shrugs and which camp is right? They both are. Sometimes you should go heavy for low reps, cheat the weight up and don’t worry about getting an extreme contraction at the top. Then on another day of the week go lighter for higher reps with a complete range of motion and exaggerated contraction and hold at the top.

Another option is to do both variations in one workout. You could start with a lighter weight, doing 10-12 reps, bringing your shoulders as high as they can go. With each set add more weight and work your way down to the point where you can only get five partial reps with a little cheat at the end. You could start with the heavier sets first and lighten them as you go.

Deadlifts and Olympic lifts should always be your first answer to the question of how to build big traps. But sometimes and in certain situations, shrugs can be very effective as well. Just make sure to go straight up and down and don’t roll your shoulders forwards and backwards; that’s for nitwits who don’t have a full understanding of how gravity works.

Be relentless,


Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out

http://www.increasemusclegrowth.com/

How to Build Big Calves

How to Build Big Calves
By Jason Ferruggia

How to build big calves… it’s a question that I pondered for many years as a kid, being born with calves like string beans. After much experimentation, what I finally realized was that high volume works great for calves. They are probably the hardest muscle to build. Just doing a few sets for them never did anything for me. Since I had no desire to train them and preferred to focus on strength, athleticism and bigger compound lifts they stayed that way for years.

The only time they finally responded was when I hit them with very high volume. I usually do this for about a month and then I am bored to tears and stop training calves again for another year. Also, you can't really tolerate the high volume loading for too long before you will start to develop some ankle/achilles problems. If you are an athlete and run or jump a lot, don't even consider doing high volume calf work.

But if how to build big calves is a question that you obsess over, and you just want to get them jacked then you need to really increase your volume and frequency. I once put two inches on my calves in just over a month! Now, don't get me wrong, my calves are still nowhere near huge, but the point is you can add significant size to your calves if you really want to.

They were Arnold's worst bodypart and he dedicated all his time and effort to bringing them up. He even cut all of his pants off at the knee so he had to suffer the embarrassment of having his calves exposed wherever he went.

One option is to do a set of calves between every set of every exercise you do at each workout. Be sure to go heavy, get a good, deep stretch and hold it for a second (and up to ten seconds) at the bottom and get all the way up on your big toe at the top while flexing your calves hard. When you do standing calves your knees should be slightly bent on the way down and then locked out on the way up.

Another option is to start each workout (or each lower body day) with calves. One day per week would be heavy standing calf raises for 5-10 sets of 5-8 reps and the other day would be seated calf raises done for 4-5 sets of 15-30 reps.

You should also consider training the tibialis anterior muscles. These are the muscles that run down the front of your shin. Some people develop imbalances from too much ankle extension and not enough ankle flexion. When this happens and becomes a problem, the calves will not grow. So train these muscles by hanging your feet off the end of a bench and holding a dumbbell or DARD device between them and flexing your feet up toward you for a few sets of 10-20 reps, twice a week.

After you finish up with standing, seated and donkey calf raises and the tib raises, try doing farmers walks for up to five or even ten minutes while remanining on your toes the entire time. This will absolutely smoke your calves.

Finally, finish up your workouts with 10-20 minutes of jumping rope.

The above strategies should definitely get anyone’s calves to grow rapidly in a couple of months. Just be sure to ease into the extra volume slowly and gradually and take a step back if your ankles start to bother you.

If you are currently doing only 3-4 sets of calves twice per week you should slowly add a set or two at every workout until you get to about 10 or so. Ten hard, heavy sets plus the farmers walks and jumping rope should be more than enough for most people to add an inch or so in a month.

Train hard,

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out

MUSCLE GAINING SECRETS

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