TABLE OF CONTENTS
- Introduction 9
- Important Terms to Know 11
- Chapter One: What is Bodybuilding? 15
- 1. Introduction to Bodybuilding 16
- 2. History of Bodybuilding 19
- 3. Popular Bodybuilding Programs 23
- a. The 5×5 Program 23
- b. German Volume Training 24
- c. The FST-7 Program 24
- d. Upper/Lower Split Training 25
- e. Full Body Workout Program 25
- Chapter Two: The Three Core Principles 27
- 1. Smart Training 28
- a. The Process of Muscle Growth 28
- b. Tips for Training Correctly 30
- 2. Quality Nutrition 32
- 3. Adequate Rest 36
- Chapter Three: Bulking and Cutting 39
- 1. When to Bulk and When to Cut 40
- 2. Calculating Calorie Intake 44
- a. Calculating Calorie Maintenance Level 45
- b. Calculating Bulking Calorie Level 47
- c. Calculating Cutting Calorie Level 47
- 3. Macronutrient Ratios 49
- Chapter Four: Nutrition for Bodybuilding 53
- 1. Diet Tips to Burn Fat 54
- 2. Nutrition Tips for Building Muscle 57
- 3. Nutrition Myths and Mistakes to Avoid 60
- Chapter Five: What to Eat and When 65
- 1. Pre-Workout Nutrition 66
- 2. During Workout Nutrition 67
- 3. Post-Workout Nutrition 69
- Chapter Six: Fat-Burning Recipes for Cutting 71
- 1. Breakfast Recipes 72
- Tomato Basil Egg White Omelet 73
- Cinnamon Steel-Cut Oats 74
- Spinach and Mushroom Frittata 75
- Cottage Cheese Breakfast Parfait 76
- Sautéed Sweet Potato Hash 77
- Herbed Spinach Egg White Omelet 78
- Yogurt and Fresh Berry Parfait 79
- 2. Snacks and Green Smoothies 80
- Cottage Cheese Crackers with Smoked Salmon 81
- Easy Green Tea Smoothie 82
- Spinach Parmesan Snack Muffins 83
- Banana Oatmeal Smoothie 84
- Baked Oatmeal Muffins 85
- Spinach Green Apple Smoothie 86
- 3. Entrée Recipes 87
- Mediterranean-Style Tuna Salad 88
- Almond-Crusted Baked Halibut 89
- Creamy Carrot Ginger Soup 90
- Slow Cooker Turkey Sloppy Joes 91
- Balsamic Glazed Grilled Salmon 92
- Spinach Salad with Green Apples 93
- Chapter Seven: Muscle-Building Recipes for Bulking 94
- 1. Breakfast Recipes 94
- Corned Beef Hash with Fried Eggs 96
- Easy Spanish Omelet 98
- Sausage and Egg Breakfast Casserole 99
- Apple Cinnamon Breakfast Quinoa 100
- Ham and Cheese Egg Muffins 101
- 2. Snacks and Protein Shakes 102
- Avocado Deviled Eggs 103
- Tropical Fruit Protein Shake 104
- Cottage Cheese Veggie Dip 105
- Peanut Butter Banana Protein Shake 106
- Spiced Mixed Nuts 107
- Chocolate Covered Strawberry Shake 108
- Peanut Butter Protein Cookies 109
- Berries and Cream Protein Shake 110
- 3. Entrée Recipes 111
- Rosemary Roasted Chicken Breasts 112
- Curried Red Lentil Stew 113
- Coconut-Crusted Halibut Fillets 115
- Soy-Marinated Flank Steak 116
- Spicy Beef and Double Bean Chili 117
- Apple-Roasted Turkey Breast 119
- Conclusion 121
- Index 123
- References 131
