Some claim they get fat, others claim it is too expensive (???) and still others complain of gastro-intestinal disorders. But in my eyes anyone who is not lactose intolerant is selling his gains short if he is not supplementing with milk and a lot of it.
Milk And Bodybuilding - Do They Mix?
This article is very dear to me. I've taken it upon myself to reinstate Milk as the greatest supplement ever. Lately milk often gets a bad wrap among bodybuilders for several reasons... none of which I fully understand. Some claim they get fat, others claim it is too expensive (???) and still others complain of gastro-intestinal disorders. But in my eyes anyone who is not lactose intolerant is selling his gains short if he is not supplementing with milk and a lot of it. I always drank milk, I like it, but I never fully realized its potential as a supplement until I started using it as the cornerstone of my diet and started growing beyond measure. I made the greatest gains of my life on milk, an unrivaled 35 pounds in ten months. If you were to ask me now what I thought was the supplement that gives you the best value for money, I'd say milk. Going back to the 1940's, you'll find that our heroes of yore such as Clancy Ross and John Grimek accredited much of their gains to milk. Clancy Ross even went as far as saying it was the best thing ever to get big. Many of us long for a return to healthy, natural bodybuilding, so why not start by consuming the same things they did?

Convenience 

You can get it at any store, it's reasonably cheap to use because it's 90 percent water, it easily replaces all the fattening cokes and sprites you gulp down, or the flat tasteless water you drink to try and meet you hydration demand. You can drink it in the morning, use it in your cereal, use it to water down your soup, but just as easily at night because it isn't heavy on the stomach and has a beneficial effect on your sleeping pattern.

Protein

Drinking anywhere from 1 to 2 gallons a day, depending on how much working out I have to do and taking my protein cycle into account, I use milk mainly for the protein content. A liter of milk (just under 1/3 of a gallon) contains 32 grams of protein coming from two main sources: casein and whey. These are without a doubt the two best proteins available, and in combination with egg protein, supply a complete amino acid spectrum. I don't have to sell bodybuilders on the benefits ofwhey I suppose. It's the most bio-available protein in the world. It's fast acting and supplies the aminos of the greatest importance to bodybuilders in large amounts. Casein on the other hand is a slower acting protein that contains other essential aminos that provide the base of your body's Amino Acid Pool. By having a mix of the two, the casein influences the whey to act slower and so doing stay active in the body longer and increasing the possibility of absorbing more of it. And because of the aminos present in casein, there is more of a chance that the whey will be stored in muscle-tissue.
If you calculate that 20 percent of milk protein is whey, then drinking 2 gallons supplies me with 30 grams of whey, which is how much most companies recommend you use post-workout. Now most bodybuilders get more protein from different sources, including powders, but getting in an extra serving free seems like a good deal. The total protein in 2 gallons is enough to cover the need of protein of any bodybuilder under 210 pounds. I like to be on the safe side and consume at least 30 to 50 percent more, but still, I couldn't go that high without milk.

Ask any nutrition expert, the best diet for bulking up is 50 percent carbs, 35 percent protein and 15 percent fats. Match that up with the content of semi-skimmed milk and you'll find that milk is the perfect nutrition. It could be the cheapest MRP there is. Per liter you get 440 calories, just below what most MRP's supply, giving you 48 grams of carbs, 32 grams of protein and 15 percent fats. Need more proof? What are most kids raised on in the early years of their life? Milk. You start out at a meager 8 pounds, and soon you grow out to a healthy toddler. If only you could keep growing like that, huh? Then why turn your back on the thing that did it? Cow's milk you say? Have you seen the size of the bovine stock? Those things are huge. Cows aren't entirely unlike bodybuilders, they used to be an example of health and then they started using steroids to get bigger. For a growing athlete, taking in as many calories as possible is essential, but you have to watch what you eat to. My milk intake supplies 1300 to 2600 calories a day, from one of the cleanest and purest sources left in a world of pre-packaging, diseases and genetically engineered food. That's anywhere from 60 to 90 percent of my calorie intake depending on the phase I'm in.
Calcium
What are the three most important minerals to a an athlete? Iron, Zinc and you guessed it, Calcium. That's the point of a sports nutritionist. Ask the body and it will say calcium, calcium and calcium. This is clear from the amount of calcium we need as opposed to other minerals and the priority it gets within our systems. If you ingest Calcium and Zinc and Iron (and I've seen one company dumb enough to combine them in one pill), the body will prioritize the calcium over the other two. Which is why sports nutritionists and most smart supplement companies advise athletes to take Iron and Zinc at a time when there is little or no calcium in the stomach. This goes for the Zinc containing supplement ZMA as well.


Calcium is known best of all as a promoter of healthy and strong bones. But it plays a critical role in performance as well. Too little calcium and you can't relax your muscles. Bad relaxation, makes for less potential energy and so on and ultimately for less than satisfactory contraction. Bad contraction equals bad workouts and no growth. Get the picture? By improving relaxation you avoid cramping, injury and twitching. Calcium is also very important in fat metabolization, so no cigar for the people who claim milk is fattening. It makes for less fat storage and better use of present macronutrients in the blood. Using the recommended FDA dosage has shown to decrease body-fat significantly in obese people. It's no secret that the RDV (recommended daily values) were established back in the 60's and 70's for a 2000 calorie diet. I don't know many bodybuilders that grow on a 2000 calorie diet. As a matter of fact I know very few who go below that when dieting. Also the amounts are outdated, so instead of the recommended 1000 mg you should be closer to 2000-2500 grams of calcium daily. Milk can help you get a large part of that. And it's safe to use on a diet too, because of the high calcium content and the not so fattening simple sugar lactose that makes up the carbohydrate portion of milk. And last but not least calcium lowers the blood pressure, may reduce stress and definitely improves the quality of sleep. If that doesn't sell you on milk, I don't know what will. But there is more...
Lactoferrin
It's a small peptide present in milk protein that is very expensive to filtrate and incredibly expensive if you plan to take in a certain amount of it. It's not at all a prominent part of milk, but as I'm fond of saying: every little bit helps. Its importance in immunity is clear, as it is highly present in mother's milk. I'm not going to expand too much on this subject as there are plenty of studies available on lactoferrin, and it's definitely not the most important fraction of milk, but I will say that it plays a key role in digestive functioning, immunity and in reducing cancer-risk. It's also disinfecting within the body and known as one of the greatest anti-oxidants since MSM.
Vitamin D
There is milk available with Vitamin D. Not many people know the relevance of Vitamin D and even less people supplement it, but Vitamin D is a classified steroid-hormone. The most versatile except for cholesterol. Vitamin D is mainly derived from radiation, such as sunlight. So if you are a beach bum chances are you don't need extra, but if you live in an area that gets pretty heavy winters, getting a little extra in this period may be wise. Nowadays the FDA recommends milk be enriched with Vitamin D to prevent bone diseases, but it's a highly anabolic hormone that may be of greater benefit than you think. The basic recommendation is 400 International Units, but as with Vitamin E, getting 800 or so makes more sense.

Milk and Bodybuilder

Well I don't think I need to say anymore do I? Trying to get as much milk as possible is good. Liquid protein if you will that allows you to sip in a few grams at any time during the day. For those of you who can bear it, drink it at room temperature, it's an excellent way of enabling yourself to chug down more of it easier. It doesn't keep as long, but even then it'll keep for three days after being opened and by then you should have chugged down three to six times that. If you are not fond of drinking milk but want part of the benefits, I think taking in a glass or three before bed will go a long way. If you want to be economic about your nutrition, milk should be your first priority. It will save a few bucks that could be used on other supplements or a weekend trip with your wife or girlfriend if you find they suffer under your hectic training regimen.
How to take in more milk:
1. Drink it whenever you feel like it
2. Take it with your cereal
3. Mix all your protein, MRP's or weight gainers in milk
4. If you water down soup use milk
5. Cookies and chocolate increase desire for milk
Which milk to use?
Well, semi-skimmed or 2 percent is ideal in most circumstances, because it's practically a meal. It's ideal to be used with meals or shakes, or as a meal by itself. If you are severely underweight take full fat milk. At more than 30 grams of fat per liter it supplies 600 or more calories, as a weight gainer it's definitely the way to go. And naturally if you are on a diet, take in skimmed milk.
One warning though, avoid UHT milk. The high temperature it undergoes destroys much of the nutrients and makes what remains less than bio available. Euperised milk is best. This process can be likened to cold-processing in supplements. A process used to guarantee the best quality with the highest amount of nutrients in supplements. Others are good too, but I estimate you need twice the amount of UHT as you would from other sorts.
I really hope if one of my articles enlightens you, it is this one. You won't believe the anabolic properties of plain milk until you try it. Let's face it, if you have to spend your money on things to improve your bad nutritional habits that leaves little else for products that could really help you grow. A good diet for growing should have milk, eggs, bread, spaghetti and if at all possible red meat. These are the basics, and except for the meat, economically responsible.
So listen to mama and drink your milk, and soon you'll be

Gaining weight can be trickier and needs a lot more effort than losing weight. Afterall, you can always cut down on your diet when you want but will never be able to stuff your belly more than it can take. Moreover, advices galore for people who want to shed those extra kilos but ask anyone how to gain weight and all you will probably come across are blank stares.

But that does not mean that it is impossible to gain weight. Following the below mentioned easy weight gain tips can certainly help.

Eat more, eat right: Before your take up to mission weight gain, first thing to ascertain is how many calories you consume daily. After three or four days of studying your food habits, start increasing your daily calorie intake slowly. Remember, the calorie intake should be increased gradually to let your body become accustomed to the new, more rigorous diet regimen.

Increase your calories intake: Ideally you should focus on putting more muscle mass than simply putting on flab and for that you will need to consume the right kind of food rather than just gorging on junk food. A person on a weight gain diet program should consume 20-30 percent carbohydrates, 30-40 percent protein and 20-30 percent fats. You will have to try different diet combinations to know exactly what suits your body.

Hit the gym, lift some weights: To ensure that you put on more muscle mass rather than just becoming fat, it is advisable to start weight training. Lifting weights is an integral part of a weight gaining regimen and should be followed religiously in order to achieve the desired results. Carry out your weight training under the supervision of an experienced trainer.

Often, people looking to gain weight, end up doing too much exercise, which can do more harm than good. Mild weight lifting is advisable so that you do not burn too many calories.

Dietary supplements can help: If you think that your daily diet does not provide you with the required amount of nutrients, you can try a few food supplements available in the market. However, considering the large number of inferior products in the market, it is highly recommended to consult an expert before going for food supplements.

Have a lot of snacks: A person looking to gain weight should consume a lot of high calorie snacks such as cheese products, protein shakes, dry fruits etc between regular meals. However, it is important to differentiate between junk food and other snacks.
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By Mian Shaan Ali Choudhry
Who doesn't want to have a great body? People from all walks of life across the globe have always dreamed of having that perfectly crafted physique to flaunt. While most of the people are too lazy to work out (if you do not agree with that and say that you simply do not get the time, just remember that it is another commonly used lame excuse), all of the others who muster enough courage and take out enough time to work out regularly, are not so lucky to attain that physique of their dreams.

The problem may not be that they do not put in enough hard work or there is something wrong with their muscles. Most people who take up to bodybuilding simply do not get proper guidance and end up doing all the exercises in the wrong way, which may result in serious injuries rather than having a positive impact.

Bodybuilding has become a fad in today's world with a barrage of gyms and fitness centres opening up in every nook and cranny. But the dearth of knowledgeable people is a big problem that results in loss of interest. However, with a few simple tips and getting the basics right, you can ensure that your workout produces the desired results.

Getting the equipment right: Though there are a lot of different bodybuilding equipments available in the market, one must ensure to choose the best. The machines should have a firm grip to cut down the chances of injuries. If possible, consult an expert to know the best machines for your body type.

Drink lots of fluid:
 Water is an essential ingredient of a bodybuilder's intake. It is important to have atleast 10-12 glasses of water every day.

Warm-up to the occasion:
Proper warming up before beginning your workout is extremely important to avoid injuries as well as do the exercises in the right way. Begin your warm-up with 10 minutes of cardio and follow it up with light weight training, which should be equal to 30-40% of the weights you would be actually lifting during the workout.

Concentrate:
While working out, remember to keep your focus on the job at hand and concentrate on the muscle your are focusing on to achieve maximum benefit.

Take a balanced diet:
It is advisable to your increase your protein intake while oily and other food containing high amount of fat should be avoided. Dietary supplements can also be consumed but only under the supervision of a trained coach.

Rest is best:
Taking proper rest will not only help the exhausted muscles relax but will also rejuvenate your body to carry out the next workout with extra vigor. A couple of days off will do more good than harm.

Chalk out a plan:
Before beginning to take to bodybuilding, you must consult a trained coach and workout a proper plan to go about things. A bodybuilding program without a proper plan is extremely likely to end up without achieving any concrete results.

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The basic ingredients of a bodybuilding diet can be found in all normally available food items and therefore the Indians diet can also be customized to include all these basic ingredients. The goal of a healthy bodybuilding diet is to provide the body with enough nutrients and energy for the proper growth of muscles. The Indian food, which is mostly vegetarian, can face the problem of deficiency of protein but it can also be made good with some effort.
Basic Rules of a Healthy Bodybuilding Diet

The most basic goal of a nutritious bodybuilding diet is to offer the body with a little more amount of calories than you burn so that there is muscle gain without the addition of fat. While protein is the most essential ingredient of a bodybuilders diet, you will also require calories from other foods such as carbohydrates and fats. Protein can be consumed at regular intervals throughout the day while carbohydrates should be taken before the workout for maximum benefit.

Besides these, fats also provide the body with additional calories. Fats are found in vegetable oils, peanut, coconut and fish. Fats are also founds in small quantities in fruits and nuts.
Indian Bodybuilding Food

You can start your day with three to four boiled eggs or a protein rich omelet made along with diced onions, cheese, chilies and tomato. The omelet should be made in cooking oil.

Lunch should consist of chicken or dal, rice, roti and curd for the vegetarians. The chicken can be prepared with high calorie items like dry fruits, peas, ginger and coconut.

For dinner, fish curry prepared with loads of tomatoes, garlic, onions and ginger will be ideal. These dishes can be combined with loads of fruits and nuts to increase the nutritional value.

Rice should also be consumed in plenty.