I have trained for the past four years to gain muscle mass so that I can enter bodybuilding competitions and win them. I have not entered any competition yet but I will be competing when my body-weight reaches 80kg, 10% body fat. But right now the goal is to gain muscle mass. It has been really tough eating clean and working hard in the gym day-in day-out. Initially, it was difficult to figure out what foods to eat and what was good for my digestive system and how many calories I was consuming each day. I ignored this tracking process for the first two years but after reading articles on the internet about the importance of tracking my workouts as well as my daily Macronutrient intake, I started the tracking process. This process really helped me in knowing my body. MY PROFILE Current Bodyweight – 73.5 kg Body Fat Percentage – 10% Basal Metabolic rate – 1764 Daily Activity Multiplier – 1.8 Daily Protein Intake – 190 to 210 grams Daily Carbohydrate Intake – 500 to 520 grams Daily Fat Intake – 50 to 60 grams. Recommended Daily Caloric Requirement – 3175 calories I am pure vegetarian (NO EGGS!) and being on a vegan diet and being an ectomorph it was really hard putting on weight and gaining muscle mass but I am giving it all to achieve my goal. Since I started tracking, I was able to stay on track. Though it has been a slow progress but I am very satisfied with the way I am progressing. I follow EAT, SLEEP, TRAIN and REPEAT kind of lifestyle. I usually do not get involved in other activities apart from my weight training. My workouts are really very intense and I train 5 times a week. I train intensely for 8 weeks minimum followed by 2 weeks of light resistance training to give my muscles and nervous system time to recover and rec... ... middle of paper ... ...weight and once every month I measure my body fat percentage using an Omron body composition monitor under the same conditions. I am able to meet my daily caloric requirement but I think the reason for my slow progress is a lack of quality protein (as there is greater muscle damage from high intensity workouts and hence the requirement of protein increases for tissue repair, maintenance or building purposes). I think another reason for my slow progress is not adjusting my caloric needs up each month. My body is able to put on muscle mass easily now as compared to 2 years back. I think the reason for this is that my somatotype is between ectomorph and mesomorph. I will be cutting back on calories coming from carbohydrate and fat on non-training days. I will try this approach and follow my vegan diet and see how my body responds and how far my body is able to take me.
As we look back on intellectual movements throughout history, it can be seen that the perceptions of nature changed drastically. The Enlightenment and Romantic movements are not separate from this observation; in fact they are prime examples, seeing as that in both eras nature is a major theme and exploration point for the people of the time. This interest in nature, however, is where the majority of similarities end between the two movements. In order to fully understand the differences in ideals between the two movements, we must focus on the disciplines they study most, the themes created when they are studied, and the way humanity is compared to nature.
In book one of the metamorphoses, Ovid talks of artists, and how art can be used to create and transform. Metamorphoses means transformation or change, so in one word, Ovid’s title tells the reader what is to come. Ovid uses art in the Metamorphoses to prove a point. To show how strong the human spirit is, or to teach you to watch what you say, because you never know who is around. The story of Arachne displays a great example of watching what you say. Minerva hears Arachne saying that she is the greatest weaver, and Minerva sets out to prove her wrong. With Daedalus and Icarus, Daedalus uses his art to try and find an escape for him and his son. Showing just how strong he is and how much he cares for his son. For Pygmalion, his art shows the power of his love and how much he wants to find the proper woman for himself.
Africans and African descended people tried to cope or more so resist their daily problems of being enslaved. Slavery resistance originated in British North America almost as soon as the first slaves arrived in the Chesapeake in the early 17th century. The most shared of all the acts of resistance was an effort to claim some amount of freedom against an establishment that defined people basically as property. Maybe the most common forms of resistance were those that take place in the work location. Slavery was ultimately about forced labor, and the enslaved struggled daily to express the standings of their work. Over the many years, ordinary rights developed in most fields of production. These tolls dictated work customs, distribution of rations, general rules of conduct, and etc. If the slave masters increased the workloads, provided insufficient rations, or punished the slaves too severely, slaves showed their unhappiness by slowing work, pretending to be sick, breaking tools, or damaging production.
Antisocial personality disorder is a personality disorder marked by a general pattern of disregard for a violation of other people’s rights. Explanations of antisocial personality disorder come from the psychodynamic, behavioral, cognitive, and biological models. As with many other personality disorders, psychodynamic theorists propose that this disorder starts with an absence of parental love during infancy leading to a lack of basic trust. In this view, the children that develop this disorder respond to early inadequacies by becoming emotionally distant, and they bond with others through use of power and destructiveness. Behavioral theorists have suggested that antisocial symptoms may be learned through modeling, or imitation. As evidence, they point to the higher rate of antisocial personality disorder found among the parents of people with this disorder. Other behaviorists suggest that some parent’s unintentionally teach antisocial behavior by regularly awarding a child’s aggressive behavior. The cognitive view says that people with this disorder hold attitudes that trivialize the importance of other people’s needs. Cognitive theorists also believe that these people have a genuine difficulty recognizing a point of view other than their own. Finally studies show that biological factors may play an important role in developing antisocial disorder. Researchers have found that antisocial people, particularly those with high impulse and aggression, display lower serotonin activity and has been linked this same activity with other studies as well.
Proper diet is the first thing you will need for balancing weight loss and bodybuilding. Before you can start building muscles, you must lose excess body weight. This can be done by changing your diet and eating unprocessed wholesome foods. Ensure that your diet includes nutritious foods rich in protein like chicken, turkey, fish, lean meats and plant proteins.
Overall, I am pleased with the changes that I have made to my diet, and plan to continue working towards my goals. In order to accomplish my goals in the future, I will try to slowly increase my fruit, vegetable, and whole grain consumption. Another goal that I need to work on will be to slowly limit the amount of meat products that I consume. Incorporating these changes will help me to accomplish my goals of increasing my calories and decreasing my protein intake to the recommended values set by the Dietary Reference intakes. As long as I can continue to practice these healthier ways of eating, I am sure to have a longer and healthier life and decrease my risks of chronic diseases as I age.
Nutrition and physical activity are important aspects as they improve health and reduce chronic diseases. In June of this year my family physician placed me on a doctor assisted weight loss program that enabled me to eat my favorite foods but in appropriate proportions and in heathier ways. The best part about Supertracker is that it gives me wonderful tools to support me in understanding and meeting my goals. Once I created a profile through Supertracker I was provided a personal plan to follow including the amount of grains, vegetables, fruits, and protein I needed to be successful. For three consecutive days, I entered my food and activity intake into Supertracker and was able to analyze the excesses and deficiencies
The body’s cells are composed of proteins, particularly in the muscles. So, focusing on consuming proteins is vital for a handful of reasons. The body’s muscles crave amino acids and proteins to carry out muscle protein synthesis, or MPS. MPS in short, is the rebuilding of the body’s muscle cells during recovery, which is also known as myocellular recovery. The body’s muscle protein metabolism reaction to a weightlifting session occurs within approximately twenty-four to forty-eight hours, which is why it is vitally important to diet correctly as it will impact the reaction produced by the muscle protein metabolism within this timeframe. With anything consumed within this period affecting how the resistance training done previously will impact hypertrophy, naturally one would want to weed out things to limit or to even cut out of a diet. In a scientific study, it was concluded that, “...daily overfeeding with protein and carbohydrates in conjunction with resistance training for eight weeks does not improve body composition and muscle performance or increase the concentration of markers indicative of MPS and myogenic activation in resistance-trained men.”(Spillane 24). So that being said, it can reasonably stated that carbohydrates need to be limited to a minimum. Using a high protein, low carbohydrate diet allows the body to burn off stored body fats while providing adequate amino acids and proteins to aid in MPS to achieve muscle hypertrophy. Now, referring to the myocellular recovery, it is recommended to take in thirty to eighty grams of fast-digesting carbohydrates supplemented with thirty grams of whey protein immediately following a session of resistance type training to allow insulin to function properly and begin the myocellular recovery process (Robson, para. 27). Additionally it has been proven that whey protein supplements the
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
The proportion of my total Calories target is 2200 Calories, but my average is 1381 Calories which is under the required intake. Protein’s is 46g, my average consumption is 45g which is one gram lower from my target. Carbohydrates on the other hand shows satisfactory with target of 130g which is 45-65% in Calories percentage, my average consumption is 173g, which is 50% Calories. My Total Fats target 20 – 35% of total Calories, my average consumption is 41% which is over the required consumption. Lower calories will give me less energy but if I lower my fats intake, I will hopefully lose weight. I will have to lower my fats intake by eating less of barbecued and fried pork, beef and chicken, instead, I will try to eat more baked skinless chicken and consume more of whole oatmeal or less white
A lot of people are trying to build muscles in their body by working out. They work out by lifting heavy weights. However, when working out to building muscle, one needs to consume healthy foods and more proteins. After finishing a workout, the muscles in the body have microscopic tears to form in the fiber and connective tissues. This will cause the muscles to be tired and damaged. To repair the muscle, consume healthy foods and more protein. When one get enough foods in the body, the muscles will use the nutrients from the foods consumed and slowly rebuild, resulting in muscles in the body to increase size, strength, and muscle capacity. When I was in grade 9, I started to lift weight and I was new to it. After a few days of working out my body was experiencing any change. I realized that the reason my body was not experiencing change is because of what I was eating. I was not eating much protein and healthy foods. Later I started to eat foods that contain high protein and then I started to experience change, my muscles were getting bigger and stronger. Foods that contain high in protein can help to build muscles such as cottage cheese, chicken breast, whole eggs, canned tuna, etc. So therefore, having enough protein is the main key in order to build
High consumption of meat can oftentimes be associated with weight gain. Whey protein is probably one of the most highly consumed products by people who work out. It is stated that “annual weight gain is positively associated with total meat consumption” (Williamson, Foster, Stanner & Buttriss, 2005). Inactivity along with a high concentration of meat in one’s diet will induce weight gain. In two articles associated with this, it was stated that because of the positive correlation between meat intake and weight gain it is favorable to decrease consumption of meat.
Goals: I would just keep my protein in moderate amounts. I’ll try not to consume more than what is recommended. I also eat more lean meats like chicken and turkey for my protein as well as seafood. Seafood is a part of Asian diets, and I would try to eat more seafood that is more suitable for the daily protein intake. Instead of eating so much meats, I’ll try to get my protein by eating more beans, legumes, and nuts. For the most part, protein isn’t a problem to reach in my diet intake.
My calorie intake compared to the calorie intake expenditures is quite low. The estimate energy requirement for how much activity I’m involved in state that I should consume 2800 calories daily. As shown in the report above I’m at about half of the required amount meaning that I will need to start consuming more calories daily in order for my body to have enough energy to power through the exercises. Also most of the other categories stayed the same and their amounts did not change in my estimated expenditure. I have once tried to increase the amount of calories I consume in a day and it didn’t go so well because it’s not as easy as it sounds. It’s quite hard to increase the amount of food one consumes in a day so this will be a challenge for me but if it will help me and my body why not try. One of the ways I can try and increase my calorie intake is to consume foods that are high in protein, also I can have a cup of nuts a day, and I can start putting avocado slices in certain food I eat in. All of these will help me increase my calorie intake, in the meantime keep my fat intake where it
WEIGHT: At first, my goal was to maintain my body weight but as I started working out more, I saw myself losing weight. I lost about 9 pounds in the past three weeks, which made me realized that I was not consuming enough calories to burn during my workouts. Now, I feel that I need to gain a lot more weight so that I can be able to grow more muscle. Therefore, I’m currently researching healthy ways of gaining weight, and attempting to find a diet that works best for my