TABLE OF CONTENTS

  • Introduction 9
  • Important Terms to Know 11
  • Chapter One: What is Bodybuilding? 15
  • 1. Introduction to Bodybuilding 16
  • 2. History of Bodybuilding 19
  • 3. Popular Bodybuilding Programs 23
  • a. The 5×5 Program 23
  • b. German Volume Training 24
  • c. The FST-7 Program 24
  • d. Upper/Lower Split Training 25
  • e. Full Body Workout Program 25
  • Chapter Two: The Three Core Principles 27
  • 1. Smart Training 28
  • a. The Process of Muscle Growth 28
  • b. Tips for Training Correctly 30
  • 2. Quality Nutrition 32
  • 3. Adequate Rest 36
  • Chapter Three: Bulking and Cutting 39
  • 1. When to Bulk and When to Cut 40
  • 2. Calculating Calorie Intake 44
  • a. Calculating Calorie Maintenance Level 45
  • b. Calculating Bulking Calorie Level 47
  • c. Calculating Cutting Calorie Level 47
  • 3. Macronutrient Ratios 49
  • Chapter Four: Nutrition for Bodybuilding 53
  • 1. Diet Tips to Burn Fat 54
  • 2. Nutrition Tips for Building Muscle 57
  • 3. Nutrition Myths and Mistakes to Avoid 60
  • Chapter Five: What to Eat and When 65
  • 1. Pre-Workout Nutrition 66
  • 2. During Workout Nutrition 67
  • 3. Post-Workout Nutrition 69
  • Chapter Six: Fat-Burning Recipes for Cutting 71
  • 1. Breakfast Recipes 72
  • Tomato Basil Egg White Omelet 73
  • Cinnamon Steel-Cut Oats 74
  • Spinach and Mushroom Frittata 75
  • Cottage Cheese Breakfast Parfait 76
  • Sautéed Sweet Potato Hash 77
  • Herbed Spinach Egg White Omelet 78
  • Yogurt and Fresh Berry Parfait 79
  • 2. Snacks and Green Smoothies 80
  • Cottage Cheese Crackers with Smoked Salmon 81
  • Easy Green Tea Smoothie 82
  • Spinach Parmesan Snack Muffins 83
  • Banana Oatmeal Smoothie 84
  • Baked Oatmeal Muffins 85
  • Spinach Green Apple Smoothie 86
  • 3. Entrée Recipes 87
  • Mediterranean-Style Tuna Salad 88
  • Almond-Crusted Baked Halibut 89
  • Creamy Carrot Ginger Soup 90
  • Slow Cooker Turkey Sloppy Joes 91
  • Balsamic Glazed Grilled Salmon 92
  • Spinach Salad with Green Apples 93
  • Chapter Seven: Muscle-Building Recipes for Bulking 94
  • 1. Breakfast Recipes 94
  • Corned Beef Hash with Fried Eggs 96
  • Easy Spanish Omelet 98
  • Sausage and Egg Breakfast Casserole 99
  • Apple Cinnamon Breakfast Quinoa 100
  • Ham and Cheese Egg Muffins 101
  • 2. Snacks and Protein Shakes 102
  • Avocado Deviled Eggs 103
  • Tropical Fruit Protein Shake 104
  • Cottage Cheese Veggie Dip 105
  • Peanut Butter Banana Protein Shake 106
  • Spiced Mixed Nuts 107
  • Chocolate Covered Strawberry Shake 108
  • Peanut Butter Protein Cookies 109
  • Berries and Cream Protein Shake 110
  • 3. Entrée Recipes 111
  • Rosemary Roasted Chicken Breasts 112
  • Curried Red Lentil Stew 113
  • Coconut-Crusted Halibut Fillets 115
  • Soy-Marinated Flank Steak 116
  • Spicy Beef and Double Bean Chili 117
  • Apple-Roasted Turkey Breast 119
  • Conclusion 121
  • Index 123
  • References 131
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