If you are in the run for bodybuilding, no matter how much strength you put into your workouts, if your diet isn’t right, you’ll hardly see any gains or change in your physique. Your diet should be complemented with your exercises to obtain the desired results. Food and supplements are more important than you think when it comes to bodybuilding. The body completely relies on the food that you consume to help you with huge gains. Although there are a variety of food choices, here are 5 selected diet essentials that a bodybuilder must definitely include in his shopping list.
1. Egg Whites :
There’s a reason why every successful bodybuilder in the world emphasizes on incorporating egg whites in their diet routine. Egg whites have a protein to fat ratio of 60:1 and are unquestionably the purest form of protein that one can avail very easily. They are as well a good source of vitamins and minerals while containing very fewer carbohydrates. This food is great when it comes to muscle-building and also possesses an extremely high biological value, meaning that when you consume your proteins from egg whites it is readily utilized by the body for protein synthesis.
2. Chicken/Turkey :
If you are looking to pack on pounds of muscle then lean meat like chicken breasts and turkey must be a staple in your everyday diet routine. Chicken breasts provide about 48% of proteins whereas consuming turkey provides one with 73% of proteins. Besides from being a good source of high-quality protein, they are extremely low on saturated and trans fats and have zero carb content.
3. Fish :
If you have been following a bodybuilding diet routine then you might be well-aware of the saying that you must stay clear of foods containing fats. Well, in that case, fish is an exception! Of course, saturated and trans fats are a big no-no, but your body still needs essential fatty acids like omega-3 to help support the muscle building process. And cold water fishes such as tuna, salmon, trout and sardines aren’t just great sources of protein but also provide healthy fats.
4. Beans and Legumes :
Bodybuilding foods don’t just mean consuming various lean meats. If you are serious about your muscle building then you cannot ignore beans and legumes in your diet! Beans and legumes aren’t just delicious but also a highly nutritious source of fibre and protein. Fibre is essential for the body to maintain a regular and a healthy bowel movement and proper insulin absorption as both of these functions aid in the absorption of various supplements and nutrients ingested by the bodybuilders.
5. Slow-burning Carbs :
Protein alone isn’t the only essential for bodybuilding. One as well needs slow-burning carbs to fuel and sustain the muscles. And the reason for that being, when you workout, your muscle glycogen becomes the main source of energy. And when the glycogen level decreases, your body taps on the muscles for a source of energy, thus causing them to degenerate! With a consistent serving of slow-burning carbs such as sweet potato and oatmeal, that are great pre-workout snacks, you’ll enable you muscle-building machinery to run at the maximum levels.
Scrambled egg is probably the only dish that is breakfast, lunch, and dinner appropriate. Meaning you can have it anytime and anywhere you want too. You can either throw the eggs in a pan and call it a day or prepare it the chef way! But, if you truly wish to enjoy this saviour, it is a must that you cook this dish properly and with the right ingredients.
Here, we have listed down a few things that you might want to consider before preparing your scrambled eggs the chef way!
1. Choose the eggs carefully :
To make scrambled eggs it requires only a few ingredients and without any doubt, eggs are the most important one. So, when it comes to choosing your eggs, it is always recommended to opt for the farm fresh ones. You’ll find different variety of eggs to choose from at your local supermarkets, so be sure to go for the ones that are fresh and organic and come from the chickens that are pasture-raised.
2. Preparation is the key :
When preparing scrambled eggs we often forget to bring the eggs down to the room temperature. It is crucial to do this before preparing the eggs to obtain a nice texture. What you can do is either keep the eggs out of the refrigerator half an hour prior to cooking or place them in a bowl of warm water for a few minutes to get them to the room temperature.
3. Try different seasoning :
Adding the same seasoning all the time can make your eggs taste the same. If you love it, great! But, if you wish to experiment, well, go ahead with that too. Milk, butter, and cream are a must to cook fluffy eggs. Add some chillies and pepper to spice it up. Maybe you can whip the eggs harder to cook eggs as fluffy as the clouds. The choice is yours.
4. Don’t overcook :
People often make the mistake of overcooking their eggs and drying them out. Your eggs need to be as soft as butter, light and fluffy. When you think that your eggs aren’t cooked, that’s actually when you have the perfectly cooked scrambled eggs. Also, even if you have turned the heat off, your eggs might be still cooking because of the heat from the pan. So, take off the eggs as soon as you think they are done.
5. Use the right tools :
The wrong kind of cooking tools won’t give you the right type of scrambled eggs. To prepare the fluffiest scrambled eggs, opt for a small black pan. Also, make a note that your pan is well-seasoned if not using a Teflon pan so that the eggs don’t stick. Use a spatula (the smallest one) to keep moving the eggs and to fold them from the sides to bottom. Stirring constantly will as well help to keep the eggs fluffy and light. Serve with a side of toasted bread and enjoy with your chef style scrambled eggs.
You do not get the true taste of the life if you have not still tasted the world’s best chocolate bars. Taking a pause from men’s latest fashion trends and a new trend in fashion for men, let us review 3 most famous chocolate bars in the world.
This chocolate is certainly not for the ordinary and the budget conscious guys, it is simply for the men who want to taste the best of what life could offer. Amedei bar costs nearly $160 per pound that is sourced from Venezuela and is made by world-famous female chocolatier, M. Cecilia Tessieri. Amedei has its popular stores in Dubai and New York where most delicious chocolate is offered in the form of cupcake costing $27,000 and a sundae that costs $ 1000 respectively. One of the products of this Tuscany based brand Amedei Porcelana is known as the world’s most expensive chocolate. This Italian brand is widely considered to be one of the finest chocolate producers in the world, next time you come across their outlet, do not miss to gulp their famous chocolate bars, truffles, and pralines.
The next best chocolate is from Greek chocolate manufacturer who founded an international chocolate company in Belgium. The famous offerings from this most famous chocolate company include pralines (chocolate shells with soft fillings), marzipan, solid chocolates, and other confectionery items. The famous love affair of the founder is equally well-known, the story started in 1910 when Leonidas Kestekides fell in love with Belgian girl after debuting his winning pralines at the World Fair in Brussels. As his preparations started winning awards and recognition he started selling from his stores in Brussels and Blankenberge. Today Leonidas is so popular that it is sold worldwide in more than 1,500 storefronts. With the tagline “democracy in chocolate,” they aim to reach every person on earth who enjoy eating delicious chocolates.
The chocolates that are known from high quality and mesmerizing taste, these high Tate chocolates use only pure cocoa butter and top quality raw materials. In 1994, Walter Bovetti established the Bovetti Chocolate Company in Aubazine, France and started selling the unique chocolate candies shaped in the form of nails and tools. The company source its beans from the “chocolate island” plantations in the coast of Gabon, a reason why it’s offers that peculiar high-quality Single Origin bars. With more than 150 different kinds of chocolate bars, we recommend you to taste the ones with the refreshing flavors ginger, lavender petal, dried tomato or chili. You should also try out their savory-sweet products including Apéritif Chocolates that include chocolate-coated fennel, mustard, anise seed, rosemary and even coriander.
If you are single, you should know at least a few recipes that not only you can make quickly but gives you adequate nutritional value that completely suffices the suggested diet chart for men. So next time when you are feeling hungry after undertaking a massive dose of exercise for men, just try your hands on these quick and easy recipes.
1. Suji (semolina) Uttapam:
One of the best you can enjoy with your loved ones, unlike pizza this Indian version is full of nutrients and spices. You just need to create a mixture of curd and suji and leave it for 20-30 minutes before mixing it with a little amount of water. Do remember to add freshly cut tomatoes, onion, spices, and chilies in the batter before you spread the paste on a non-stick or oily pan to fry it from both the sides. Serve it hot with either tomato sauce or with Indian sambhar.
If you love the sweet and salty combo, then this is a right recipe for you. You need to mix 1 tsp butter into 1 cup of hot milk. Simultaneously mix refined flour with a tablespoon of baking powder, sugar and preferably 2 eggs – mix it thoroughly to form the batter. Now mix this batter with prepared milk to form the liquefied paste. Pour the paste slowly into a non-stick pan to make a soft pancake. Remember to heat the pancake on both the sides till it becomes light golden in color, do add honey if you love more of sweet.
3. Suji Idlis:
The easiest of all is fresh suji idlis, the only thing you will need to make instant idlis is the Idli cooker, the rest is pretty simple. You just need to mix equal proportion of curd and suji and leave the mixture for 30 minutes. Remember to add salt to this mixture either at the time of making it or add after the 30 minutes. Pour the mixture into the gaps in the idli maker, fill up the idli cooker with water to the highlighted mark and steam it for 15-20 minutes to enjoy fresh idlis all by yourself or with your loved ones.
It is not just men new style swimming trunks or the latest trend in fashion for men that is now available on Indian beaches but you can also enjoy authentic vegetarian coastal delicacies. We share the list of popular vegetarian coastal delicacies that you can find only in India.
Popularly called as “Kotto” is served in a crusty enjoined jackfruit leaves is filled inside with baked idly batter, usually eaten with sambhar, coconut oil, chutney or a simple dal seasoned with red chilies, mustard seeds, and asafoetida. This is a perfect breakfast dish that you can eat during your stay at a coastal place in India.
2. Banana buns:
For the evening snacks, nothing is better than enjoying sweetened banana buns with hot tea. Popularly known as ‘banana puri’ this light snack is prepared from overripe bananas often eaten with coconut chutney. The soft sweet taste of buns will leave you yearning for more.
Never to be missed food item on a coastal sojourn is the rice coconut noodles, popularly known as ‘Shevayi’. This mouth-watering dish is essentially made from boiled rice and salt often eaten either with pickle or sweet coconut milk. You can also enjoy Shevayi at most of the special occasions that coastal people celebrate.
Popularly known as ‘JeeGujje’ is one of the tastiest coastal vegetarian dishes that can be eaten both in dry form with coconut sauce or in the curry form along with chunks of breadfruit. This all-weather, anytime food that you can enjoy for breakfast, lunch, or dinner!
The crispy balls filled with spicy core will ignite your taste buds, as this authentic coastal dish is prepared from Green Chillies, Ginger, Cumin Seeds and Curry Leaves. You can eat GoliBaje with coconut chutney or just as a snack with hot coffee on a seashore.
If you love dosa, you cannot miss its softest version. The NeerDosa, popularly known as ‘Pan Polo’ is made from vegetarian ingredients including rice, coconut oil, and salt. You need to enjoy this as a platter with jaggery, pickled or with common Indian curries like kadhai paneer.
Popularly known as ‘Gud Bud’ is the style of ice-cream that originated in Mangaluru and is now available in almost all Indian coastal regions. This refreshing flavored ice-cream consist of several layers of mouthwatering delights including Kesar ice-cream, Jelly, Dry Fruits and Vanilla Ice Cream.
If food is what you live for, go ahead we will tell you about the world’s best food festivals that you will should not miss if you happen to be a globetrotter. As it is just not the latest fashion trends men that you ought to follow in each country but also the key food delicacies, for the specific communities of the land where you are visiting, do remember to carry your recommended diet chart for men!
1. Annual Porridge Festival
If you love porridge, Scotland is the place for you and you should not miss this hugely popular festival where Scots celebrate their superfood with a fanfare and poetry at Carrbridge, a village in the Cairngorms National Park! What’s more, you can participate in The World Porridge-Making Championship and if you can make it better than anyone else you can take home a Golden Spurtle — a wooden stick traditionally used to stir the porridge pot!
2. Dumpling Festival
This is a unique festival celebrated in Hong Kong and Macau where in Chinese feast on dumplings. The dumplings consist of rice curry with herbs wrapped in bamboo, lotus or banana leaves. You can also enjoy the dragon boat race, owned by an international federation!
3. Pizza Festival
You can miss everything else in Europe but if you miss out this interesting food, probably you will regret later. It comes every year in September for a week in Italy’s Napoli’s Lungomare Caracciolo area wherein everyday there are about 500,000 gourmets who consume more than 100,000 pizzas of every kind, you will also have the privilege to participate in World Pizza-Making Championship!
4. The Onion Festival
Onions are not always meant to make someone cry, you can have mightiest laugh when you visit the biggest folk festival in the Switzerland’s capital. It is estimated that around 50-tons of onion is displayed in the disparate manner right from the braids, rings, single bulbs to textiles, jewelry, ceramics and even your kid’s toys.
5. Vegetarian Festival
This nine-day vegetarian food festival is celebrated in Phuket, Thailand wherein you can enjoy complete vegetarian recipes that will not only keep you in great health but will force you to visit this festival ever year to this magnetic place. You can witness the sight of devotees walking on hot coals, bathing in hot oil or even piercing their body parts, it is believed that these devotees become immune to pain!
There is no place other than Kolkatta to satisfy your inherent intention for ‘having more’ in less! Right from picking up the mens latest fashion clothing line at an economical price to getting the best hairstyle for men in India at peanuts, you will love the what the city offers to you in the price that you always crave for. There is so much you can explore in Kolkata that you will end up making yourself hungry and thirsty for crispy, tingling and juicy inherent traditional authentic cuisines. Not just clothes, electronic, bamboo goods but food is the main vocation of the locals. The authentic food will make you forget the vada-pao of Mumbai or the Kutcha-Cholle of Delhi. Arrive in Kolkatta, the land of original mouth-watering cuisines, which you will love to indulge over and over again. Always!
1. Ruby’s Grill :
Located at 7/2B, Dover Lane, Near Dover Lane Post Office, Gariahat, this refectory has red and white walls only meant for the burger lovers. Famous for the meat lovers, this food paradise will knock out the competition with the multinationals pretty easily!
2. Tibetan Delight Rabindra Sadan :
Located at 66/1, Chowringhee Road, Elgin, is a secret house for lip smacking Tibetan cuisine that will offer you soups, chicken drumsticks, momo and chilli roast pork!
3.Laxmi Narayan Shaw And Sons :
Located at Bidhan Sarani, Shobhabazar, this is the favorite outlet of the locals, with legends right from Subhas Chandra Bose to contemporary men enjoy the special moments and historic taste of India,
4. Denzong Kitchen :
Located at 9A, Bikramgarh, Tollygunge, this is a eatery for the best momos in entire Kolkata perhaps! It is a popular student’s destination for having Chicken Schezuan Noodles, Chilli Chicken and yes, for the unbelievable price!
5. Baapi Dar Momo :
Located at ED Block, Sector II, Salt Lake City, this small street outlet offers the city’s best chicken strips and friend momo that you will even like to carry along with you.
You may not like the sitting arrangements, the décor or the looks of the outlets but what will take your breath away will be the the freshness of the food, the kindness of the staff and the aura of the people around you, that will force you to indulge in the experience once more!
Warming up properly before a hardcore training session not only prepares the body by increasing the blood flow but also reduces chances of cramping and other related issues. Even people who perform regular gym workouts for men tend to neglect this crucial aspect of conditioning and run the risk of injuring themselves. However, performing an adequate warm-up is not difficult and only requires 8-10 minutes to get it done. Here is a list of top 5 warm-up exercises for men before starting mighty workouts which will enhance performance and loosen up all the stiff muscles.
1. Shoulder circles :
This is a great way to get the blood flowing before starting the workout. The shoulder circles are a simple and easy exercise that can be performed by both amateurs and professionals. To do this exercise stand shoulder-width apart, maintain a neutral spine and brace the core muscles, then extend the arms out and rotate them forward in a circular motion for 30 seconds.
2. Body twists :
This is an excellent warm-up exercise to get rid of stiff muscles in the spine. To efficiently perform this move stand shoulder-width apart and bring the arms in front then turn the upper body slowly to the left, pause for a second to get a complete stretch, then replicate the same movement to the right. Repeat this movement at least 10 times on each side.
3. Glute bridge :
The glute bridges are an effective exercise to activate the muscles in the glutes and hamstrings. To perform this move lie flat on the back with knees inclined at 90 degrees, then drive the hips up to shape a bridge and then slowly return back to the initial position. Repeat this move at least 12- 15 times.
4. High Knees :
High knees are a great warm-up exercise to get the heart pounding before starting the workout. This exercise increases the flexibility and strength in the lower body. To do high knees stand hip-width apart and lift the left knee as high as possible without jeopardizing balance and raise the right arm, then quickly pull the right knee up and raise the left arm in the same manner. Continue this movement in a rhythm for about 30-40 seconds.
5. Standing toe touch :
Standing toe touches are an ideal exercise to stretch the hamstrings and erector spinae muscles in the lower back. To perform this exercise stand with both feet together in a straight posture. Then raise both arms over the head and bend forward while trying to keep the knees straight. Do this exercise daily for daily 10 times for best results.
The seasonal change during the winters is a time when a person needs their immunity to be at its peak. The decrease in temperature gives rise to a common health problem winter cold which can be promptly treated with the basic items found in almost every kitchen. Here is a list of top five surprising foods which boosts the resistance and helps people easily avoid common cold during the winters.
1. Bell peppers :
The bell peppers also popularly known as capsicum are a superfood which not only fights the common cold but also boosts the immunity to keep a lot of other health problems away. Bell peppers are so effective in increasing the immunity of the body due to their massive content of Vitamin C which promotes the resistance naturally.
2. Green tea :
Many people include this health drink in diet chat for men due to its ability to aid in weight loss. But what many individuals may not know is that green tea is also rich in antioxidants which helps fight free radicals that not only cause premature aging but can also weaken the immune system and make a person more susceptible to common health ailments.
3. Garlic :
Found in nearly every kitchen and known for enhancing the flavor of dishes, Garlic is also pretty effective in fighting the common cold. The chief active ingredient in garlic is sulfur compound allicin, which has antibacterial and antimicrobial properties which kill the bacteria and boosts the immunity. To get the best results eat one or two garlic cloves on an empty stomach with lukewarm water.
4. Tuna :
Packed with protein and all essential omega fatty acids, tuna fish is a very common part of the diet for individuals who perform regular gym workouts for men. The fatty acids found in tuna are essential for the activation of t-cells in the body which lowers the chances of falling sick. There are many varieties of tuna available in the market, with the safest being the skipjack tuna as it has the lowest levels of mercury.
5. Greek yogurt :
Greek yogurt is full of essential probiotics, these healthy bacteria boost the immunity, aids in digestion and also let the body recover faster from infections. Greek yogurt is rich in essential nutrients like protein, calcium, vitamin B6, Vitamin B12, etc. which makes it a healthy food for bone and tissues. Greek yogurt is also a perfect post-workout food for vegans.
While you will wear your ethnic attire according to the latest fashion trends for men in India, you will also flaunt the best hairstyle for men in India but have you thought what you will offer your relatives, when they visit your home on this festive occasion. These 4 all-time Indian Desserts can be served to anyone who either visits your home this festive season.
1. Kheer :
All are welcome, Kheer is all-time favorite for most Indians, served to mark a cheerful occasion festive or personal, and this Indian milk based pudding should never be missed after a sumptuous meal together with the great and great grand family members.
2 Halwa :
Pure Desi Ghee Halwa is the most sumptuous sweet for any person with taste buds. It is also offered as the ‘prasadam’ at many religious places across India, the purity and blessings are inherently hidden in this most common sweet in India.
3 Barfi :
Barfi, the queen of Indian Sweets Kingdom has ruled the Indian taste buds since ages. You don’t need teeth to chew the Barfi, it just melts in your mouth, one of the most favorite sweet for newborns to octogenarians who are often fed with or without occasions. Kaju barfi is an ultimate choice in burfies.
4 Laddoo :
You can mark Laddos as the top contender for the ‘King’ of Indian sweets, be it pure Desi Ghee Boondi type or Besan Laddos or Tirupathi types, Laddoo rules the Indian Sweets markets.