![Carbohydrates
Classification GI range[9] Examples[9]
Low GI 55 or less
fructose; beans (black,
pinto, kidney, lentil,
peanut, chickpea); small
seeds (sunflower, flax,
pumpkin, poppy, sesame,
hemp); walnuts, cashews,
most whole intact grains
(durum/spelt/kamut wheat,
millet, oat, rye, rice,
barley); most vegetables,
most sweet fruits
(peaches, strawberries,
mangos); tagatose;
mushrooms; chilis
Medium GI 56–69
white sugar or sucrose, not
intact whole wheat or
enriched wheat, pita
bread, basmati rice,
unpeeled boiled potato,
grape juice, raisins,
prunes, pumpernickel
bread, cranberry juice,[10]
regular ice cream, banana
High GI 70 and above
glucose (dextrose, grape
sugar), high fructose corn
syrup, white bread (only
wheat endosperm), most
white rice (only rice
endosperm), corn flakes,
extruded breakfast
cereals, maltose,
maltodextrins, sweet
potato (70), white potato
(83), pretzels, bagels](https://image.slidesharecdn.com/musclebuilding-160804013143/85/Body-Building-Starter-Guide-7-320.jpg)
Body Building - Starter Guide
- 1. By: Leonardo Gomez Boosting my EGO image
- 2. TYPES OF BODY EXERCISES Weight Lifting Power Lifting Endurance
- 3. FACTORS INFLUENCING STRENGTH Gender Age Anatomy (Leverage) Drugs Steroids Human Growth Hormone
- 4. WHY BUILD MUSCLE Weight Control Increased wellness Look good Feel good
- 5. STEPS REQUIRED TO BUILD MUSCLE Enough amount of rest (6-8 hrs) Good Nutrition Hard Workout plan
- 6. NUTRITION Three sources: Protein Carbohydrates Low-glycemic (Slow digesting) - Meals High-glycemic (Fast digesting) – Morning and after working out Fat (No-Mcdonald’s) Omega 3 fats – Support hearth health, joint recovery, and can even aid on fat loss Saturated fats – Avocado, nuts, almonds, etc
- 7. Carbohydrates Classification GI range[9] Examples[9] Low GI 55 or less fructose; beans (black, pinto, kidney, lentil, peanut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp); walnuts, cashews, most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; mushrooms; chilis Medium GI 56–69 white sugar or sucrose, not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice,[10] regular ice cream, banana High GI 70 and above glucose (dextrose, grape sugar), high fructose corn syrup, white bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, maltose, maltodextrins, sweet potato (70), white potato (83), pretzels, bagels
- 8. NUTRITION To build muscle, follow the following formula: Non-workout days: 18 calories per pound of body weight Workout days: 20 calories per pound of body weight
- 9. To make your life easier, just count the number of grams per body-weight (lbs) Protein 2 grams / pound - Bulking 1.5 grams / pound – Cutting Carbs 1.5 grams / pound - Bulking 1 gram / pound – Cutting Fat 0.7 gram / pound - Bulking 0.5 grams / pound – Cutting NUTRITION
- 10. FAT VS. MUSCLE
- 11. BODY TRANSFORMATION SUCCESS 60% Diet 30% Workout 10% Supplements Creatine BCAAs (amino-acids) Etc.
- 12. GENERIC WORKOUT – 2 MUSCLES A DAY Monday: Chest, Triceps. Tuesday: Shoulders & Traps (trapezius) Wednesday: Off. Thursday: Back & Biceps. Friday: Legs & Abs. Saturday: off. Sunday: off.
- 13. Example: Chest and Triceps GENERIC WORKOUT – 2 MUSCLES A DAY 4 sets on 1st muscle set
- 15. Myth: I can spot-reduce my problem areas – AKA: GET ABS EASY TRUTH: Spot-reduction is not possible unless you go for liposuction. Without such surgery, your body will draw fat from different regions at different rates depending on your genetic makeup. Myth: You can't gain muscle after 40 TRUTH: Age does bring wear and tear, but at 40 you're still a training baby, unless you've been a competitive professional athlete since you were a teenager. You can gain muscle despite hormonal deficiencies—it just may be a tad harder. BODYBUILDING MYTHS
- 16. Myth: If you want to get in shape, you have to run for long distances TRUTH: Your fitness success depends upon your goal. If you want to be able to run 10 miles without breaking a sweat, then yes, you'll have to run. If your goal is fat loss or muscle gain, running for miles and miles may not be the best way to lose pounds. The more efficient your body becomes at running, the fewer calories you'll burn BODYBUILDING MYTHS