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-   -   Little Bit Of Help For the Newbies (Please Read) (http://www.abcbodybuilding.com/forums/showthread.php?t=90816)

klosey 01-21-2009 09:27 AM

Little Bit Of Help For the Newbies (Please Read)
 
Here are a few links to some of the standard workouts and nutritional info you guys can use to get you going

The main article page

http://www.abcbodybuilding.com/articles.html


Diet Programs

http://www.abcbodybuilding.com/dietprograms.html


List of workouts & Guides

http://www.abcbodybuilding.com/work&guides.html


For those of you guys looking to Cut Down i recommend reading

http://www.abcbodybuilding.com/13wee...urningdiet.pdf
&
http://www.abcbodybuilding.com/13wee...ingworkout.pdf

Or for those looking for MASS!

http://www.abcbodybuilding.com/custo...lking_diet.pdf
&
http://www.abcbodybuilding.com/bulki...t%20levlel.pdf

klosey 02-19-2009 04:41 PM

Decided to open this up so any direct questions can be asked! :)

Loserboi 03-29-2009 10:34 AM

Hey Klosey takes for a creating the pathway for me .. the workout is simply the best and indeed challenging but the only problem , if you dont mind me asking, what can i do within the meal plan especially when i cant afford the supplements required thanx brethren.

klosey 03-29-2009 01:00 PM

supplements are only an add on to be honest they provide the last 10 percent so just replace with food. portien sources like eggs, chicken , tuna (any fish really) are good, for simple carbs gatorade or lucozade or sugars, complex carbs oats, brown rice, brown pasta, fats, peanunt butter, fish,

boarderboy13 05-01-2009 11:49 AM

You are the best !!!!!thanks . Do you believe it is better not to take protein supplements?

boarderboy13 05-01-2009 12:05 PM

can i found somewhere how much protein each kind of food contains?

klosey 05-01-2009 12:58 PM

Quote:

Originally Posted by boarderboy13 (Post 884303)
You are the best !!!!!thanks . Do you believe it is better not to take protein supplements?

protein supplements are good for before/after a workout or last thing at night but when possible food is best

klosey 05-01-2009 12:58 PM

Quote:

Originally Posted by boarderboy13 (Post 884304)
can i found somewhere how much protein each kind of food contains?

Beef
Hamburger patty, 4 oz 28 grams protein
Steak, 6 oz 42 grams
Most cuts of beef 7 grams of protein per ounce
Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh 10 grams (for average size)
Drumstick 11 grams
Wing 6 grams
Chicken meat, cooked, 4 oz 35 grams
Fish
Most fish fillets or steaks are about 22 grams of protein for 3 oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein
Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz 29 grams
Ham, 3 oz serving 19 grams
Ground pork, 1 oz raw 5 grams; 3 oz cooked 22 grams
Bacon, 1 slice 3 grams
Canadian-style bacon (back bacon), slice 5 6 grams
Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, cup - 15 grams
Yogurt, 1 cup usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) 6 grams per oz
Medium cheeses (Cheddar, Swiss) 7 or 8 grams per oz
Hard cheeses (Parmesan) 10 grams per oz
Beans (including soy)
Tofu, cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, cup cooked 14 grams protein
Split peas, cup cooked 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, cup 8 grams
Peanuts, cup 9 grams
Cashews, cup 5 grams
Pecans, cup 2.5 grams
Sunflower seeds, cup 6 grams
Pumpkin seeds, cup 19 grams
Flax seeds cup 8 gram

Ferrigno12 07-02-2009 07:17 AM

I was reading the bulking workout http://www.abcbodybuilding.com/bulki...t%20levlel.pdfand i was not able to open any of the attachments and I had some questions about some of the techniques if any one had any pictures or footage of people doing some of the stuff like drop sets and descending sets and so on

klosey 07-02-2009 09:50 AM

Think its the links that havent been updated yet,
many exercises can be found here man

http://www.abcbodybuilding.com/animatedexercises.html


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