We've compiled some helpful answers to most of the questions we've been receiving.

1)What are the Daily Nutrition Needs for: Carbohydrates - Protein - Fats Carbohydrates?

2)How do I Gain Muscle Mass?

The most important consideration when bodybuilding is taking in adequate Energy or enough Calories as well as proteins.
Scientific studies prove that consuming an additional 2270 - 3630 calories a week (approximately 500 extra calories a day), along with appropriate weight training, will result in 1/2 kg (1 lb) of muscle gain.

3)What are Carbohydrates?

Carbohydrates should make up 50-60% of the calories in your diet and are the bodies preferred energy source, broken down into two categories: Simple Carbohydrates and Complex Carbohydrates.
1- Complex carbohydrates are carbohydrates that are broken down slowly and elicit a mild blood sugar response.
With the exception of post workout meals, complex carbohydrates should represent the majority of the carbohydrates in your diet.
2- Simple carbohydrates are only recommended during the first two hours following your workout.
Each gram of Carbohydrates is equal to 4 calories.
Best Complex Carbohydrate Sources: Potatoes, Macaroni, Rice, Beans, Pop Corn, Green & Yellow Vegetables, Wheat, Whole Wheat bread, Sweet Potatoes, Oatmeal.

4)What are Proteins?

Protein is essential for the repair and growth of muscle tissues.
The amino acids derived from proteins form the building blocks for all cells in the human body.
Without protein, your organs, hair, nails, immune system and every other part of your body would not survive.
Those who work out need to supply their bodies with enough protein to carry out the bodies regular day to day functions along with recovering from your daily workouts.
Your protein intake should be approximately 30 - 35% of your total caloric intake.
Each gram of Protein is equal to 4 calories.
Best Protein Sources: Protein Powders and Supplements, Turkey, Chicken, Fish (White), Lean Red Meat & Egg Whites.

5)How to Loose, Gain or Maintain your weight by computing your Daily intake of Calories?

Take your current body weight or a realistic body weight goal (Up or Down), and multiply it by your desired factor (26.5, 33.3, or 39.7).

If you want to lose weight or have a slower metabolism, multiply your weight by 26.5.

For maintaining your current weight, multiply your weight by 33.3.

For hard gainers or those looking to gain weight, multiply your weight or desired weight by 39.7.

This is a starting point for figuring out your daily caloric needs.

(Example: Male who is 90 kg x 33.3 = 3000 calories per day).

Female who is 60 kg x 33.3 = 2000 calories per day).

You may need to adjust your caloric need by 50 - 100 calories per day should you stagnate and not be achieving your desired goals.

This formula also works as a nice starting point for a bodybuilder looking to figure out the different caloric needs over the course of a year.

6)I'm too skinny and have trouble gaining weight?

You are not alone but you have to change your eating habits.

First, you have to eat 6 small meals per day instead of 3 large meals.

Eating small, frequent meals promotes muscle growth because it helps to regulate insulin level and is also anti-catabolic because it helps to prevent the breakdown of muscle tissue associated with long periods without food.

No matter how small the meals might be, this will help you pack extra calories without filling up your stomach.

Don't include food that is rich in Fat or junk food, this holds back your digestive process which will make you feel full for a long time to come.

Train for only 1 hour per day, using low repetitions and exercise with Free Weights instead of machines.

Include the very basic weight training routines such as; Squats, Bench Press, Shoulder Press and Dead lifts, using the bar.

Include weight gain powders in your diet and plenty of complex carbohydrates.

Remember, you need to add 500 extra Calories Per Day to your diet to gain 1/2 kg of body weight per week.

7)I'm overweight and can't get those muscles to show?

You've heard it all before, cut down on your overall calorie intake.But what if you need the feeling of a full stomach at all times, the answer is Fruits! Yes, Plenty of Fruits, whenever you feel like munching, eat fruits. Fruits are wonderful at giving you the sensation of fullness, without excess calories and are naturally good for you. Drink plenty of water (more than you care for) Include high repetitions in your exercise and try including any type of Aerobic exercise, even once a week will help.
Remember, you need to decrease 500 calories Per Day from your diet to loose 1/2 kg per week.

8)What is the ideal weight for my height?

9)How many Calories should I consume, according to my height?

10)What is the best time of day to exercise?

As a general rule, exercise in the early evening, when your metabolism is at its peak, is more efficient.

This varies widely, however, and you really need to exercise at the time which "feels" best for you.

The best time to work out is when you want to, so pick a time of day at which you find exercise enjoyable.

11)What are the Daily Requirement for Women Ages 19-50?

Vitamins & Minerals:

Minerals:

12)What are the Daily Requirement for Men Ages 19-50?

Vitamins & Minerals:

Minerals:

13)What are Anabolic Steroids?

Anabolic steroids (AS) are synthetic derivative of testosterone (the male sex hormone).
Testosterone is responsible for normal growth and development of the male sex organs and for the maintenance of secondary sex characteristics which include growth and maturation of the prostate, seminal vesicles, penis, and scrotum.
Furthermore, testosterone help in thickening of the vocal cord, the alteration in body musculature and fat distribution, and the retention of nitrogen, water, and electrolytes.

14)What are the side effects of Anabolic Steroids?

Anabolic steroids are associated with numerous side effects. Most of the side effects are mild and reversible. However, some are permanent and life threatening.

In both sexes:

In males:

In females:

15)If i exercise a certain area of my body, will the fat around this area be reduced?

No. And a big No. Exercising the area from which you want to lose fat is called "Spot Reduction".
Spot reduction is a myth. Research shows that fat is lost all over your body, not just in the area that you are working on.
For example, if you exercise your abs to reduce the fat around your waist, you will improve your abdominal muscles but the fat around them will not necessarily disappear.
Your body will be burning fat from all around your body, depending on your nature.

16)I'm new at Bodybuilding, how long will it take to see results?

Once you get started and have learned proper form of basic bodybuilding exercises, become comfortable with your gym and the equipment, and have been working out consistently for at least 6 weeks, you will begin to feel and see significant changes in your body.

The first 6 weeks are important, because behavioral studies have shown that if you can stay consistent and true to your workout plan for at least 6 weeks, it will become almost second nature to you.

Going to the gym to workout will not seem like a chore, but rather something you look forward to.

That is one of the most important things about bodybuilding and weightlifting: You should enjoy your workouts, and feel relaxed and renewed after your workout.

17)Do i still need a protein supplement when I'm already eating other sources of protein, like fish, chicken and beef?

Eating right is very important if you want to build muscles. Protein supplements such as Mass Maker & Advanced Muscle Gainer give you more than the usual Milk & Egg routine.

We can get protein from whole foods but in today's fast paced world, it is far more difficult to prepare a quick and healthy, protein-rich meal.

It is also much more difficult for our bodies to digest and use the protein from meats. Many of these protein sources tend to be as high or higher in saturated fat than they are in protein.

18)If i do not exercise & take sports supplements, will i gain muscles?

No, without proper training, your body will never gain muscles. To gain muscles, training and nutrition must be enforced.
One without the other will yield no results. If you intend to loose weight or gain weight by using supplements, this can be achieved even if you do not exercise, although not recommended.

For more information or question please contact us through:

sales@advanced-sportsnutrition.com