If your goal is to build your body to the level of some of the pros, there can be a lot of information to remember along the way. This can make it extremely difficult as you try to recall what you should be doing and when, a process that can be made much simpler with this one little cheat sheet that you can access in a few seconds time.
Food
When it comes to diet, you want to eat the right proportions and types of protein, carbs, and fat. Here is what you need to know within each category:
- Protein - .7 grams per pound of body weight – best sources: chicken, turkey, eggs, fish, lean red meat, Greek yogurt, nuts, seeds
- Carbs - 1.4 grams per pound of body weight – best sources: whole wheat bread, barley, wheat pasta, fruit, veggies
- Fats - .25 grams per pound of body weight – best sources: avocado, olives, nut butter, flaxseed
Exercise
To develop a bodybuilder’s physique, you need to engage in strength training that works your muscles to the max. This means doing fewer reps with higher weights and giving yourself a decent amount of rest time in between sessions (24 to 48 hours) so your muscles can fully recover.
As far as cardio is concerned, interval training works extremely well as it provides quick results in shorter workout sessions. At a minimum, at least vary the intensity, speed, or duration of your exercises so your body doesn’t plateau.
Supplements
There are many different supplements that can help you build a professional physique. These include creatine, branched chain amino acids (BCAAs), L-carnitine, and glutamine, just to name a few. Protein powders are incredibly helpful as well.
Depending on which one(s) you choose, some are best taken before your workout (as is the case with most supplements) and others are better after (which is when protein powders are best). Just pay attention to the recommended usage instructions so you get the best results from your particular product.
