Protein powders can be mixed with dozens of ingredients and flavorings to create rich smoothies and shakes that not only taste great, but provide ample nutrition. We suggest that it’s best to adjust shake recipes to suit your protein needs. If you’re getting tired of your usual nutrition program, here are a few delicious protein shake recipes to try:

Banana Shake: Combine 30 grams of vanilla protein powder with 1 medium banana, 1 cup of soy milk, 1 teaspoon golden syrup and 3 to 4 ice cubes in a blender. Place another 2 tablespoons of vanilla yogurt and blend until smooth. Enjoy this shake after a workout to aid in your recovery or drink this as a meal replacement.

Strawberry-Nut Protein Shake: The ingredients for this are 2 scoops of vanilla protein powder, 1 cup low fat strawberry yogurt, 1/4 cup sliced strawberries and 5 macadamia and pine nuts. Shred the nuts and place all ingredients in a blender.

Chocolate Coffee Protein Shake: Mix together 2 scoops of chocolate protein powder, 1 cup of soy milk, 1 cup of water, 1 spoonful of instant coffee and 5-6 ice cubes in a medium blender. This protein powder shake recipe tastes a lot like the creamy, frozen concoctions available at the coffeeshop and can be consumed for breakfast, as a dessert, or as a snack between meals.

Wild Berry Shake: Blend two scoops of vanilla protein powder, 1 tablespoon of butterscotch pudding mix, 1 tablespoon chunky peanut butter and 1 cup cold soy milk. Garnish it with 3 to 5 ice cubes for a smooth drink.

Peanut Butter Protein Shake: Mix together 2 scoops vanilla protein, 1 tablespoon butterscotch pudding mix, 1 tablespoon chunky peanut butter, 1 cup cold soy milk and 3-5 ice cubes in a blender until smooth. This is a very rich and sweet shake that can be a great addition to a high protein meal, or consumed as a snack between meals.

Oatmeal Cinnamon Shake: Prepare 1 cup dry oatmeal, 1 tablespoon chopped almonds, 2 scoops vanilla protein powder, 3 dashes of cinnamon, 12 oz. soymilk, and 2 tablespoons of sugar-free maple syrup. Blend them all in a blender until smooth. Consume this shake as a meal replacement as this is a rich source of protein, healthy fats and carbohydrates.

Pina Colada Shake: Prepare 2 scoops of vanilla powder, 1/4 cup orange juice, 1/4 teaspoon of coconut extract and 1/2 cup of pineapple juice. This recipe needs 1/4 teaspoon of rum as well. Blend all ingredients and add 5 to 6 ice cubes for a thicker and colder drink.

Pro bodybuilders use this trick to help get cut before the big show.

One big requirement is that you have a pretty lean full look and if you have been following our advice here at MassiveMass.com then you should easily be meeting this requirement, so you are good to go and will be able to achieve the full effect.

High Protein Phase
1. Start by taking some Taraxatone or dandelion root to help you shed excess water.
2. Try dropping your carbohydrates down to about 25-30 grams (get these carbs from fibrous vegetables).
3. Intake your carbs first thing in the morning after a walk.
4. Now up your protein to 1.5 grams to 2 grams for each pound of your body weight (use low to no sodium protein).
5. Now divide your protein into seven meals, spaced two and a half hours apart.
6. Drink between one to two gallons of water a day while depleted of carbs.
7. Try going out for two to three 30 minute brisk walks a day, nothing more strenuous because your body will eat your muscle tissue. Do all of these combined for two to three days, the longer you do it the better the effect but do not do this longer than 3 days.

Also during this high protein phase: If you are having cravings take a tablespoon of low sodium peanut butter.

Carbohydrate Phase
1. The day before the event start eating carbohydrates moderately about 33 grams every 2 ½ to 3 hours.
2. Cut your water back to only sipping with meals.
3. Make these carbohydrates low glycemic, for example sweet potatoes, oatmeal, whole-wheat pasta, etc… Eating these carbs will make a huge difference.

If you start to lose all definition and your muscles start to become flat begin carbohydrate phase early.

Most people have 2 goals when it comes to fitness, they are-

1) Build extra muscle mass

2) Lose fats

Just before you make up your mind to binge eat all day long, understand this. Your body can only absorb the nutrients goodness so much, up to a point where your body can no longer assimilate the food intake, it will be turned into stored fats for further use. Therefore nobody gets ripped by eating too much, the key is simply to eat enough for muscle growth.

Generally, having extra 3-500 of calories would be enough to do the trick. This way you’ll get lean tissues instead of fats, food intake coupled with proper exercises would be the key to get you that perfect body sooner.

Bear in mind, you probably won’t gain as much pounds as you like a week. Normal healthy rate is to gain about half to a pound a week. That is possible if you have the correct set of training. Although it’s slow, but at least you get to keep track on your own body fat level and able to tweak when you see fit. If you start gaining fats, lower your intake slightly.

Slower and more consistent approach is the best way to go for gaining extra muscle mass, not overly eating but eating just enough to gain those lean tissues. Always listen to what your body is telling you, find out how those surplus of calorie intake is interacting with your own metabolism rate, and you’ll get leaner, fitter and ripper in no time!

Almost all newspapers or magazines have their own research news on the amazing health benefits of fish oil for heart health. Doctors, nutritionist, trainers and exercise buffs highly recommend it. And just recently, my vet recommended fish oil capsules for the heart health of Phytho, my choco lab.

Even though most of us have heard of the exceptional benefits that omega 3 fish oil has to our cardiovascular health, only a few are aware of the all the scientific studies that prove the results on fish oil for heart health craze.

A study was published in Circulation, the official journal of the American Heart Association, giving an extensive and systematic report on the effects of omega 3 fatty acids from fish on blood circulation and reasons why fish oil works well for the health of heart and cardiovascular system in a lot of ways.

This research illustrated that fish oil fatty acids aids the heart by lowering cholesterol, preventing erratic heartbeat and minimizing blood clots. It can also reduce blood pressure, lower triglycerides, balance HDL and LDL, relax the arterial walls and prevent the development of new plaque and inflammation, vasoconstriction, platelet aggregation and many more. [Vol. 106:2747]

Astonishing! Other scientists have mentioned how omega 3 fish oil can help a person that is depressed as well. It can be a big help for somebody who is broken hearted.

A certain group of doctors have published research in the Journal of American Medical Association regarding all the positive effects that increased fish oil consumption can do to lowering a man’s risk of coronary heart disease (CHD). Then again, statistics have shown that more women die from heart disease as compared to any other cause, so scientists were interested to know if fish oil can give the same health benefits to them as it can for men.

84,688 women were followed for 16 years and the doctors came to the conclusion that those who consumed 5 or more servings of fish a week had lesser chances of CHD or dying from a heart attack, compared to those who consumed less fish. [Vol. 287, No. 14]

In my opinion, this makes this matter quiet clear that fish oil for heart health is so important. But what is the proper recommendation? Usually they would suggest 5 or more servings of oily, cold, water fish a week. This may sound good and may really help improve heart health, but then it may not be enough. Many of the studies recommend 1 to 3 grams of fish oil daily for a healthier cardiovascular system.

A sure way that you ensure getting enough is by supplementing your diet with pure omega 3 fish oil capsules which can surely give you all eight naturally occurring omega 3 fatty acids.

That’s the reason why we hear recommendations of fish oil for heart health. The question now is would you be willing to take action? It would not take much of your time to improve your health and it is surely worth the effort. It can be nicer to have a pain free, happy, and healthy life while growing old.

Of course it is! And it may start this moment, if you take action and follow this advice.

However, what really does eating healthy mean?

You can basically stay eating the same way you are, but just upgraded a little. It won’t cost any different. It’s like you’re just switching brands of soda. Same price for different flavors….

Make sure you are getting enough of every nutrient needed. Eating only salads is healthy, and you might see some weight loss. However, this green diet will make you sick and weak down the road…

3 Main nutrients you need to eat healthy, build muscle and lose weight are proteins, carbohydrates, and the natural grown garden items.

For the muscle building, protein is a fundamental nutrient to build muscle quick. Protein will give your muscle strength and durability, creating solid muscle. Having a good intake of protein everyday will also help with reducing your muscle healing time letting your body build muscle quick. Good, healthy sources of protein consist of the regular chicken, fish, and also lean red meat. Eggs are also good sources of protein, including the yolk, which is good in protein along with vitamins. The most beneficial would be salmon, containing high amounts of protein with a good amount of Omega-3 fatty acids and high amounts of Vitamin D.

Carbohydrates are the fuel source of your body for energy. Your body will work off these until it needs more and moves to your body fat. The idea of eating less carbs to burn fat right away is bad news. Eating carbs will delay the pain until after you have a good full body workout in. Eating these will prevent the aches and burning until after the workout.

Bread is the most common carbohydrate, but there are many different others. Do not go for the sugary, high processed foods for your carb intake. Oats, cereal, pasta, and yogurt are all different types of foods that are good sources of carbohydrates. If you ate something for a carbohydrate boost, you would cut down on your recovery time.

Home grown vegetables and fruits contain vitamins, fiber, and minerals that all help in rebuilding and preventing sickness by building up your immune system.

Basically, you want to eat foods that are good sources of protein, carbohydrates, vitamins, fiber, and minerals to help your body recover, help build muscle quick, and also lose fat naturally.

About the Author:
See the expert’s website for more on how to build muscle, burn fat and to get more free reports.

This typically applies to men who are trying to gain weight and muscle fast as well, or to any gender who is considered under weight. Some people have a deal of trouble gaining weight and muscle fast and keeping it on. These people in general will search out all of the weight improvement hints that they can get.

A bunch of people think that putting on weight and muscle fast is not an issue at all but that is not so true for everyone out there. There are amazingly enough a group of people who need to increase weight and muscle fast and just cannot do it. No matter how hard they try, no matter how much they eat or how often, they just cannot gain any weight or muscle fast. For these people, good weight gain advice is something that they so urgently seek out. What works well for one person may not work all that well for another so it is really just a process of trial and error when it comes to weight gain solutions.

Finding Great Help. When it comes to the healthiest of the weight gain points, it is probably a good idea to start by speaking with your family doctor. You certainly do not want to do anything that is going to harm you in any way, shape, or form so it is essential to make sure that you are working by the rules. Make sure that any of the weight increase suggestions you try out are going to be ones that are stringently healthy. Never try any weight increase hints that are unhealthy because you will be doing yourself more harm than good in the long run.

Hard Work and Eating Right to Build Muscle Fast . There is not a quick and easy way to gain weight and muscle fast, but there are some ways to gain weight and build muscle faster than if a plan is not followed. To gain weight and building muscle fast includes following a healthy nutritional plan which may or may not include supplements depending on the individual. This plan should include plenty of protein which is the building block of muscle tissue. This is normally where supplements will come in, giving the individual enough protein without the fats that come with eating meats and other sources of protein.

Work Outs In addition to eating right,to put on weight and building muscle fast takes a combination of tough weight lifting procedures and taking enough rest in between exercising. For those who are on a more elevated weight lifting program, the exercises are usually directed to specific body areas, such as lifting back and biceps on one day, chest and triceps on another day, legs and shoulders on the third day and then repeating. There are those who may separate out the exercises even more to target specifically weak areas to increase weight and build muscle fast.

Rest between workouts is very important as well, not only giving certain muscles time to rest and repair between days of working out, but also getting enough sleep at night.Weight and Muscles cannot be built quickly if they are not given time during deep sleep to repair. If not enough rest is received, then instead of gaining weight and building muscle fast, the body will start to feel fatigued, get weaker during each workout and will eventually lead to injuries.

About the Author:
Ben needed to change himself, his body…ALL 120 lbs of it felt insecure, weak, He badly wanted to put some muscle onto his thin frame. Then one day he snapped. NO MORE.He resolved to do something about his physique.Learn how he was able to build muscle and gain weight in just 24 minutes a day .He got his inspiration HERE and this is where he found his SOLUTION

This can be a regular problem for anyone expessing a desire to improve their body shape, which is why many people quit, thinking that they are by some means unable to add body mass.

So why does this occur to so many people and what can you do to resolve it?

From my knowledge, those of us who do not make good muscle gains in the gym make the same mistakes time after time.

Read on below to see if you are making these everyday mistakes, with solutions for every problem.

Hardgainers opt for the wrong body building workouts to reach their aims, often following expert bodybuilding programs from books and magazines.

This is no use for the typical guy or girl, and in particular for hardgainers.

In order to increase muscle mass you should train for around 45 mins with heavy weights, doing 2-3 sets per exercise. Keep your sets at between 8-15 sets per weight training session.

There is no benefit doing 20 or more sets and sacrificing many hours at the gym.

Doing the same bodybuilding training routine week after week, even though they have not made any obvious muscle mass gains.

In order to encourage muscle growth you must change your workout every 8-12 weeks. Our body’s have a kind of muscle memory so it quickly gets used to the same weight workout you repeat each week.

You must shock your muscles by altering your body building workouts routinely.

Not having days off from weight training.

I take 1 week off half way through every weight training program.

This gives my muscles time off to recuperate and revitalize. In the past, before I took regular time off I often experienced muscle strains and tendon injuries.

An additional advantage is that I often experience increased strength after I’ve taken a week off.

Bodybuilding training on successive days.

Doing body building programs that involve using heavy weights places a lot of tension on your muscles. It can even take up to 24 hours to re-establish your glycogen energy reserves. Therefore, try to train no more than 2 consecutive days. This will ensure your body can re-nourish itself, resulting in optimal energy when you train at the gym.

You depend on bodybuilding supplements to compensate for a incorrect diet.

Many muscle building supplements are not anything more than high priced marketing gimmicks. They drain your bank account of hard earned cash and do nothing to build lean muscle. Even if you spend $75 a week on bodybuilding supplements, it will make no more than 10% difference to your lean muscle mass gains.

All workout programs should be prepared around a stable dietary plan.

You have got to make certain that you feed your muscles with the nutrients it requires in order to develop solid body mass.

Summary

In order to increase muscle faster than you have ever achieved previously, you must forget the traditional body building methods that you have picked up in the past from pro body builders in muscle magazines.

Slow gainers in particular should adjust their muscle building training routines and stop repeating the common mistakes I’ve mentioned above. Do this and could see some amazing results!

MASS GAIN 101

Written By: Manny Kirby AKA Azifukared

WARNING: This diet isn’t for everyone, find what best works for you!

My mass gaining secrets: “EAT,SLEEP,TRAIN,EAT” repeat

Over the years there has been numerous ways to pack on the mass, which way is best 4 you? Well I found my secret, through trail and error. It wasn’t in the gym or what I ate. It was how much of what I ate and partly due to timing.

We have been told more calories, more carbs, more protein 4 building bigger muscles…The 40/40/40 diet, etc…

Well for me, that wasn’t the case. I’ve always been thin, due to track and field, break dancing and dancing in the streets. So for me to pack on the hard earned weight was a challenge when I wanted to do so.

I tried the weight gainers, the fast weight gain drinks you MUST have after working out, uugh! Can you count the sugar highs?

My secret is as follows…

Meal One:
2 packets of grits
2 slices of cheese
And egg whites….2 cups
Dunkin Donuts Iced coffee

In Between Meal One and Meal Two:
Protein shake and a handful of almonds

Meal Two:
Hamburger with ketchup
Bottle of water

In Between Meal Two and Meal Three:
Can of diet Pepsi
Handful of almonds
Turkey burger with cheese

Depending on when I workout, I would workout around 4:00 – 5:00pm If not it would be 11:30 am – 12:00pm. And I would eat meal one early in the morning then an hour and a half before workout have my first in between meal before leaving. Since I live in NYC, I would also have my NO2 “Stuff” on the train before I attack the weights.

This is an example workout…

Leg Day:
10mins of leg ext. to warm up quads and to help etch in detail when I practice the posing and squeezing.
Then it’s off to super setting the leg ext with walking lunges with dumbbells with an added twist, jumping squats. This brings in my teardrops like no other and forces so much blood in my quads that it’s hard to stretch or squeeze.

The leg ext can go as high as 150lbs 4 reps, then the lunges with weight high as 70lbs. And I always go down all the way. Jump high as I can for two times.

Rest for long as I need.

If I’m feeling SPRY that day, I’ll add in some hack squats for good measure.

By this time it’s close to 1:00pm and time to eat again. On a normal day, I wouldn’t eat right away. But, since I am a personal trainer I don’t get the time always to eat so I eat when I can.

Meal Three:
Poached Salmon
Brown rice
And some veggies
1 Can of diet Pepsi

Start work at 2pm

In between Meal Three and Meal Four:
Round 3-3.30pm
Protein Shake
Handful of almonds

4:15pm or so, I will have a bottle of water.

5pm I will have a handful of almonds.

6pm rolls around and two more clients to go, I’ll have a protein shake and almonds before I head home.

9pm or so “My Treat” brown rice, chicken with sweet and sour sauce and Pringles cheddar cheese plz!

And by 11pm I have a weight gain shake with whey isolate.

Then do it again the next day, but with a different body part.

Now the whole Idea of mass gaining is: Not to take in so much fat, there will be fat, but if you do it right, there won’t be any extra padding. I eat certain kinds of food to keep me in a happy state, where as I feel
hungry. Should never get to that stage. I don’t eat just to eat, my parents well my father jokes every now and then, I must have a tape worm! HA!

But on the real, this is just a sample meal plan I follow. Nothing to crazy, every now and then, I may change something for a whole pizza. Space it out over two days.

I’ve also cut back on the milk, whereas I used to drink up to 2 gallons a day. 1 gallon was 4 shakes, the other, cereal and the fact I just love milk!

But now a days with everything having some type of hormone in it, I’m watching more of what I eat, even though it may sound bland, but hey, it gets me through the day.

Not every diet you may read will be great for you, figure out what’s best for you…trail and error!

So there you have it, MY Mass Gain 101!

Sodium Nitrite:

A preservative, coloring, and flavoring used with meat products, sodium nitrate is commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef to stabilize the red color and add flavor. Sodium nitrate prevents growth of bacteria, but studies have linked eating it to various types of cancer. Also from a health standpoint these foods are high in sodium.

Butylated Hydroxyanisole & Butylated Hydrozyttoluene:

These two are additional additives to red flag. They are used to preserve common household foods. Both keep fats and oils from going rancid and are found in cereals, chewing gum, potato chips, and vegetable oils. These seem to stick around in the body and never leave, thus putting on the pounds.

Propyl Gallate:

Is another preservative to avoid, used to prevent fats and oils from spoiling and is often used in conjunction with BHA and BHT. This additive is sometimes found in meat products, chicken soup base, and chewing gum.

Monosodium Glutamate:

Is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and restaurant food. It is commonly associated with Asian foods and flavorings. MSG can cause headaches and nausea in some people, and animal studies link it to damaging nerve cells in the brains of infant mice.

Hydrogenated Vegetable Oil:

Also called partially hydrogenated vegetable oil and commonly known as trans fat, makes it onto our dirty dozen list because eating too much of it leads to heart disease. “Trans fats are proven to cause heart disease, and make conditions perfect for stroke, heart attack, kidney failure, and limb loss due to vascular disease,”

Aspartame:

Also known by the brand names NutraSweet and Equal, is an additive found in so-called diet foods such as low-calorie desserts, gelatins, drink mixes, and soft drinks. It also comes in individual packages used in place of sugar as a sweetener. Aspartame is a combination of two amino acids and methanol that may cause cancer or neurological problems, such as dizziness or hallucinations. Studies conducted in the 1970s, and more recent studies from 2006 on, suggest that lifelong consumption may increase a person’s risk of cancer.

Acesulfame-K:

Is a relatively new artificial sweetener, approved by the U.S. Food and Drug Administration in 1998 for use in soft drinks. It is also found in baked goods, chewing gum, and gelatin desserts. Acesulfame-K—the “K” is the chemistry symbol for potassium—is considered 200 times sweeter than sugar. While Gerbstadt isn’t specifically concerned about this sweetener when used in moderation, there is a general concern that testing on this product has been scant.

Food Colorings – Blue 1, 2; Red 3; Green 3; Yellow 6:

You may think that all dangerous artificial food colorings were banned by the FDA long ago, but there are five still on the market that are linked with cancer in animal testing. “Always opt for the product without the color, if you have a choice,” says Gerbstadt. “I’m not saying to avoid all coloring. Many are made from natural sources. But some specific dye colors do promote tumor formation, in the right combination and conditions.” Blue 1 and 2, found in beverages, candy, baked goods and pet food are considered low risk but have been linked to cancer in mice. Red 3, used to dye cherries, fruit cocktail, candy, and baked goods, has been shown to cause thyroid tumors in rats. Green 3, added to candy and beverages, though rarely used, has been linked to bladder cancer. Studies have linked the widely used yellow 6—added to beverages, sausage, gelatin, baked goods, and candy—to tumors of the adrenal gland and kidney.

Olestra:

A synthetic fat known as the brand name Olean and found in some potato chip brands, prevents fat from getting absorbed in your digestive system. This often leads to severe diarrhea, abdominal cramps, and gas. “If you eat fat when taking Olestra, the fat is going to go right through you,” says Gerbstadt. More significantly, though, Olestra inhibits healthy vitamin absorption from fat-soluble carotenoids that are found in fruits and vegetables and thought to reduce the risk of cancer and heart disease. “It blocks fat absorption, but it also blocks vitamin absorption,” says Gerbstadt.

Potassium Bromate:

Is rare, but still legal in the U.S., and used as an additive to increase volume in white flour, breads, and rolls. Most bromate rapidly breaks down to an innocuous form, but it is known to cause cancer in animals—and even small amounts in bread can create a risk for humans. California requires a cancer warning on the product label if Potassium bromate is an ingredient.

White Sugar:

Some foods, such as fruits and carrots, naturally contain sugar, but watch out for foods with added sugars, such as baked goods, cereals, crackers, even sauces and many other processed foods. Gerbstadt includes white sugar on the list of 12 because although it is non-toxic, large amounts are unsafe for our health and promote bad nutrition. “Simple sugars shouldn’t take up more than about 10 percent of the total calories you consume daily,” says Gerbstadt. Yet most Americans already are eating way over that amount, consuming 20, 30, or 40 percent of their calories from simple sugars, she says. Too much sugar not only leads to problems with weight control, tooth decay and blood sugar levels in diabetics; it also replaces good nutrition.

Sodium Chloride:

A dash of sodium chloride, more commonly known as salt, can certainly bring flavor to your meal. But salt is another hidden food additive that can lead to health issues. “Small amounts of salt are needed by the body and are beneficial in preserving food,” says Gerbstadt. “Excessive amounts of salt can become dangerous for your health, affecting cardiovascular function, leading to high blood pressure, heart attack, stroke, and kidney failure.”

TIP #1

Protein is necessary for the building and repair of body tissues. It produces enzymes, hormones, and other substances the body uses. It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract. Protein keeps the body healthy by resisting diseases that are common to malnourished people. Prevents one from becoming easily fatigued by producing stamina and energy.

TIP #2

Fiber is a virtually indigestible substance that is found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients. Carbohydrates constitute the main source of energy for all body functions.

TIP #3

Who said not to eat fat? There are so many low fat this low fat that…plain and simple don’t be scared of it. Eating fat won’t make you fat! Just stick with the healthy fats and you will stay healthy.

We all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.

Learn more about eating fats

TIP #4

Want your body to stay in shape then stay away from foods that contain the following:

- Shortening
- Hydrogenated oils
- Margarines
- High Fructose Corn Syrup