The dietary points in phase one provides the energy that will be needed in order to survive physical training in phase two. Most likely, you have already built all the muscles that you want when you have reached Phase two. But the problem is you will still find a few extra fats around the middle part of your body. This should already be expected for you can not really gain the muscles you want without leaving some fat. There is always an excess. That is why you need to revise your program in order to retain your muscle and lose extra fat by adding a three set of 30 minute cardio sessions like biking, running, engaging in sports, training with an elliptical trainer, and many more. This is preferable to be done at least once a week.

Moreover, you may also need to boost your fat intake a little with at least 20% of your total calories and at the same time, lessen your carbohydrates intake to at least 40% of your total calories. This will result to a decreasing total of 500 calorie-count a day which is actually equal to an extra pound gained every week. You must also use similar foods either fats, proteins or carbohydrates but with small servings, especially with carbohydrates and a small spatter of olive oil or spread of butter will lessen your calorie intake.

You must also note down your food intake again for a couple of weeks until the new food servings are instilled in your system. This must become a habit in order for the changes to take effect. Building up your muscles do not happen overnight so you have to plan each day of the week with the things you have to eat and physical training and exercises you need to perform in order to achieve enough energy to build your muscles.

Truly, the bulk up eating plan is a good diet plan that will help you retain a new body. It is best to keep in mind that when you find yourself losing too much weight, you can just shift by a losing a few fat and building up a little muscle. This way, you will find your weight to be steadier and the fat level is at your desired level.

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Scientists confirm that both the ways can reach you to your goal of putting some extra pounds. But some definite guidelines have to be followed to avoid complications that may show up in future.

The reason of using weight gain supplements
Earlier, only the bodybuilders were used to take weight gain supplements. It is same in the present scenario as most of the food supplements available in the market are made keeping in mind the need of them. These supplements are generously used by the bodybuilders before the competitions.

But as the time progresses, general people are also trying different weight gain supplements. They consider the weight gaining food supplements are one of the easiest ways to get a firm and sexy body. So it is common for them to grab a bottle of the best weight gain supplement and working out in multi-gym or in some fitness center.

By doing regular physical exercises and sharp workouts, the already overweight people can lose some pounds and shape them as they want it to be.

If you are considering putting on some weight to get the ultimate figure and body curves around your society, you must consider trying some weight gain supplements. There are the elements that are being used by the people harmonize or enhance the rate of weight gain. Weight gain supplements come in various forms – tablets, beverages and so on.

In today’s market, the best weight gain supplements are mainly protein shakes. These products offer enough amounts of calories in our body. They also contain flaxseed oil which is known for its high antioxidant property as it contains Omega-3 fatty acids (to supply adequate amount of essential fatty acid in our body). The weight gain supplements also incorporate all the minerals and vitamins to be converted into body tissues and to make hormones. Creatine is also there to help in the reuse of body’s energy.

Another important factor is the Glutamine – which helps to boost the muscular volume by potentiating the immune system. The liver tablets are prepared from the supreme quality beef liver; this is a great source of healthy fats and protein. The testosterone enhancing supplements which works good for the people who are not capable to produce enough in quantity.

Points to be checked before buying
The best supplements are those which help people to get the daily calorie requirement. You must check the following points before buying the product:

Go through the label to know about the ingredients. Take the best composition to suit your need.

Fix an appointment with your doctor to ensure you are buying the best. Enquire about the amount you should take daily.

Research about the best weight gain supplement available in the market is mandatory.

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You just don’t have to wonder about the whole lot of pros and cons of building your muscles. It is nothing worse trying something for good. In our real life, you cannot take any middle position, either you are gaining something or loosing something. And of course life should be like this. There is no point becoming a nitwit in your life. Time and tide wait for none. Each day you are passing will never be back. So act now and make necessary changes in your life to move forward.

Let me give you some insight. Just imagine yourself after 12 week of time. Curved biceps, strong triceps, strapping chest and super sexy six pack abs. Man; you will see women will make a long queue for your date. Yes, you can make yourself like that only if you have made up your mind and feel a strong urge to makeover yourself. Only little thing you have to do is to sacrifice one or two mini-series from the television; that too for four days a week. Frankly speaking, these super bogus teleplays will never give you any return. You can never win a woman unless you give being a couch potato, nor your health will improve a bit.

“The journey of a thousand miles begins with the first step” – so make up your mind and mark the calendar for tomorrow. Throw away all the junk foods in your fridge and bring some brown bread with fat-free cottage cheese from the nearby departmental store or call them for 12 week of ration. It is imperative to mention that you will find yourself in a win-win situation. Getting a hale and hearty super sexy strong body is like worship and it is definitely more than any kind of worldly possession a man could ever get. You must treat your body much more than you handle your car, may it be Logan or Lexus. In no way you are going to put some cheap oil in it and leave it in the cold environment of your garage. That’s the way you should take care of your body.

Take adequate and balanced diet, do exercise regularly and have a sound sleep. That’s all you need to become a youth icon among the women. As a healthy mind can only stay in a healthy body, your charming persona will definitely attract the opposite sex.

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Your mind is so powerful that what you might be thinking can actually happen in your life. If your thought is weak and you can’t think to become great, you will continue going down. Then again, if your mindset is positive and you think “I am getting stronger everyday”, one day you will definitely reach your destiny.

It is just the same in case you are trying to build your muscles. You must sincerely believe that one day you will definitely have a strong, muscular, sexy body. This is a forethought, you have to settle it in your mind long before you should start straighten out your muscles. You have to be a believer first and then you can achieve anything. If you think you can never going to achieve a strong muscular physique, you will always remain thin. If you cannot register it in your brain, you must not start this weight gain and muscle building program altogether.

Even there are some exercises that will help to ameliorate your state of mind and help you to reach to your goal. You have to percolate this thought in your mind each and every day. This is not just for the building muscle program; you can use this technique in every aspect in your life. You should exercise daily. You can apply a trick. Cut the photos from some renowned fitness magazines and paste them in a place where you can see them each day. You should not just watch the photos, studying them in detail is the main thing. You can imagine the pictures as one of his yours. It is also imperative to tell you that you should imagine everything is true and it is right now. Your thinking and mindset should act more confidently even before you have started building your muscles.

If you have started thinking to become a strong muscular person, your body will definitely be following. Every time you are seeing yourself in the mirror, think of the physique that you will be having in time. Once you become confident and start believing yourself, the things that are done by the big muscular guys will become easier to be done.

It is not that the viewable muscles that you should exercise. You must flex your strongest muscle of your body – the brain. When you start doing exercise for the first time, you will have some difficulty to get accustomed to it initially. Strong mindset will help you to overcome this problem. If you have a strong mind set, you can overcome smaller difficulties in your life and reach your goal.

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Egg White omlette with spinach (cooked with cooking spray)

¾ cup oatmeal with 1 tbsp honey

Meal 2:

1 ½ Cups Fat-Free Cottage Cheese

1 Large Whole Grain Bagel w/

2 Tbsp. Fat-free Cream Cheese and

2 tsp. Low Sugar Fruit Spread

Meal 3:

1 ½ tuna sandwiches made with:

3 slices whole grain bread

2 cans of tuna

2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)

2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:

2 Scoops Whey Protein Powder mixed with Skim Milk and Cinnamon

2 Large Apples

Meal 5:

8 ounces Steamed Orange Roughy

2 cups Whole Wheat Pasta

1 cup Sautéed Zucchini

1 cup salad greens with fat free salad dressing

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Protein Oatmeal made with:

¾ Cups Old-Fashioned Oats w/

2 Scoops Protein Powder mixed in

Sweeten with 1 Tbsp. Brown Sugar

Meal 2:

2 scoops Whey Protein Shake blended with one large orange

2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread

Meal 3:

1 ½ Cups Fat-free Cottage Cheese

2 Large Oranges

Meal 4:

Turkey sandwich made with:

4 Slices Roasted Fat-free Turkey Breast

2 Slices Whole Grain Bread

2 tbsp fat-free mayo

Romaine Lettuce

Tomato Slices

Meal 5:

Egg White Frittata made with broccoli, Red Peppers, Onion and Fat-free Cheddar Cheese

2 Slices Whole Grain Toast w/ non-hydrogenated spread

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Egg White omlette with zucchini (cooked with cooking spray)

1 Cup Cheerios

½ Cup Skim Milk

Meal 2:

2 scoops Whey Protein Shake blended with one large orange

1 English Muffin with non-hydrogenated spread

Meal 3:

1 ½ tuna sandwiches made with:

3 slices whole grain bread

2 cans of tuna

2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)

2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:

1 ½ cups fat-free cottage cheese

1 large banana

½ bagel with fat-free cream cheese

Meal 5:

Chicken Stir Fry made with:

5 ounces lean boneless Chicken breast Cubed

2 cups diced vegetables which may include: Cabbage, Onions, Broccoli, Green or Red Peppers

1 tbsp. Soy Sauce

Use 2 tsp. olive oil in large frying pan or wok, heat oil thoroughly and then add chicken stirring constantly until no longer pink, then add vegetables and Soy Sauce. Continue Stirring until vegetables are heated and just slightly crisp.

Serve with 1 cup brown rice

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Breakfast Burritos made with:

2 whole wheat Tortillas

9 egg-whites + one whole egg scrambled with fat-free cooking spray

½ Cup Fat-free Cheese

Salsa to taste

Divide ingredients evenly over 2 warmed whole wheat tortillas, roll up and enjoy.

Meal 2:

2 scoops Whey Protein Shake blended with one large orange

2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread

Meal 3:

1 ½ tuna sandwiches made with:

3 slices whole grain bread

2 cans of tuna

2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)

2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:

1 ½ cups fat-free cottage cheese

1 Large Pita Stuffed with:

Romaine Lettuce

Tomatoes

Cucumbers

1 oz. Fat-Free Cheese

2 tbsp. Fat-Free Salad Dressing

Meal 5:

Southwestern Steak Wraps made with:

5 oz. lean steak marinated in salsa, cut into strips and “pan-fried” using cooking spray w/ 1 Cup Thinly Sliced Onions and Red Peppers

Wrap in 2 Large whole wheat tortillas (not low-carb) and serve with fat-free sour cream

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Egg White omlette with broccoli and ½ fat-free cheese (cooked with cooking spray)

1 Cup High Fiber Cereal

½ Cup Skim Milk

Meal 2:

2 scoops Whey Protein Shake

2 Large Apples

Meal 3:

Turkey Burger made with:

4 or 5 ounces low-fat or fat-free ground turkey

Whole Grain Bun

Served with:

Large Mixed Green Salad with Fat-free Salad Dressing

Meal 4:

Grilled Chicken Soup made with:

2 Cup Fat-free Chicken Broth

5 ounces Grilled Chicken chopped

1 Cup Mixed Vegetables

1 Cup Cooked Pasta

Toss all ingredients into a small saucepan and heat until vegetables are warm.

Meal 5:

5 ounces Grilled Salmon

1 Large Baked Potato with Fat-free Sour Cream

2 Cups Steamed Broccoli

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