Syed Rehan Ali (X Mr. Karachi)

We have introduce fully body building & weight lose diet plans in our website. Please surf our website in detail.

If you want to loose your weight or body building tips please contact me. My Cell Number is 03002135116. We have also the Gym in Karachi. Its Name is Get Slim Fitness Club. It is Situdated Gulberg Near 5-C Stop. We have also take special classes for those who want to participet Next Mr karachi 2010 Contest. We will make your dream true.

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Top 5 Meal Replacement Powders in the market.

Starting a new diet program is often exciting yet very difficult to stick to, especially when most of us have hectic schedules & work full time jobs. 6 or more meals per day can be very beneficial to your progress but more than often is the reason that most people quit as soon as they begin. This is why we use God send meal replacements! Meal replacement powders (MRPs) contain a balanced amount or protein, carbs, fats, vitamins & minerals. They are very easy to mix in a shaker and you have a perfect meal any time it is needed. Although they are very convenient that doesn't mean they are better than natural foods! Nothing can replace the effect natural foods have on our body's metabolism. Anyway, here is my review of the top 5 MRPs currently in the market.

No 1: Without a doubt Myoplex Deluxe by EAS. Recently changed formula provides more protein & a different source of carbs ie whole grains instead of maltodextrin. Protein is at a whopping 53 grams along with 12 grams of muscle repairing glutamine and 1 gram or CLA for increased fat metabolism/burning. This serving size is mostly for guys but women can take it as well, as long as they mix about 3/5 of the packet. 18 packets go for about $44 online.

No 2: AST Nytro pro. One of the best tasting powders in the market. With 40 grams of muscle building protein, 100% the RDA of vitamins & minerals and NAC you simply can't go wrong. You also get 22 grams of slow-release, energy-rich complex carbohydrates for sustained energy.
Perfect for people trying to lose body fat fast! It mixes easily with water or skim milk. You can even have it for desert in a smooth pudding like consistency! It also tastes great when mixed with fruit & oatmeal. 20 packets cost about $30 in most online stores.

No 3: Met-Rx Original. This MRP has been in the market for a long time and has been proven to work for most people. It's original blend of milk, whey & egg proteins is very hard to find among protein powders. It is very high in glutamine and has no added sucrose or fructose. This baby packs 37 grams of protein, 18 grams of carbs & only 2 grams of fat. One thing that is great about Met-rx is that when mixed with water & ice, it tastes just like a regular milkshake!! You won't believe it. Cost: About $28 for a box of 20.

No 4: Lean Body by Labrada. Another great tasting, muscle building protein. With 45 grams of LeanPro, an exclusive blend of highest quality proteins, including ion-exchanged whey protein, it's perfect for muscle building or fat loss. This MRP's biggest advantage is it's low levels in sodium, only 200mg! The strawverry flavor is really delicious. Also, it has no hydrogenated oil, salt, corn syrup or fructose. Costs about $34 for a packet of 20.

No 5: Last but not least is ISS Research's Advantage Matrix MRP. It packs 42 grams of the highest quality protein, 20 grams of carbs (including 4 grams of fiber) and 4 grams of fat! It's specifically designed to assist fat loss with fat burners, lipotropics and zero trans fatty acids. 20 packets cost around $25.

10 Things you must do to gain mass

Now there are many other things that you can do to help you build mass, BUT these 10 things are the bare essentials. In other words, they are absolutely necessary for a successful program.

1. Weight Train

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

For anyone trying to gain muscle, several things must be done. One is to train with heavy weights. By heavy I mean a weight that is challenging for YOU. The average guy in the gym usually works with a weight he can lift for 10-15+ reps. For mass gaining purposes, this is too light. Using an appropriate weight, you should only be able to do 4-8 reps. That's it! Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. This added stress causes the involvement and stimulation of more muscle fibers, which will cause rapid muscle growth.

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you shoud not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.

The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance. Click here for my favorite mass building exercises..

If you are working out at home, make sure you check out this site for some greate home fitness equipment.

2. Eat More Calories

The most important thing that I cannot emphasize is that you need to eat to gain weight. You need to eat like you’ve never eaten before. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.

Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.

3. Eat More Protein

Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.

Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There are many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth.To build muscle, you should try to get at least 1g of protein per pound of bodyweight.

Whether you believe it or not, the fact is: High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Period. Only protein can build muscle. Carbohydrates and fat cannot.

Here is one of the protein supplements that I recommend.

4. Eat More Often

To gain weight, you will be eating a large amount of calories. Unfortunately, your body can only assimilate a certain number of calories at each meal. For our purposes, eating three meals per day is not beneficial. If you had to eat 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess will be stored as fat or removed from the body.

To enable your body to actually assimilate and use the 3,000 calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals.

My goal is to provide my body with constant nourishment throughout the day. So if it typically takes about 2.5 hours to digest most meals, want to be eating another meal just as my last meal is leaving my stomach. I do this because my body is constantly in need of nutrients to repair itself. I do a lot of damage during my workouts and completely stress my system. My body is trying to "adapt to the stress," but in order to do this, it needs consistent fuel.

If I ate only three meals per day, then my body would be without nutrients for about six hours between each of those meals! This is unacceptable for skinny guys. Without food, your body will quickly begin to breakdown muscle tissue for energy.

5. Eat More Fat

If you want to gain muscle mass, you must eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. I have never gained muscle on a low fat diet, though many people still believe that eating fat makes you fat. This is absolutely false. In fact, there is a very popular muscle gain diet that been around for years, called the "Anabolic Diet" that requires you to eat only fat! Butter, bacon, and heavy cream are all on the menu. Though quite extreme, this diet does work.

Most people are overweight because of a diet high in simple carbohydrates, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain weight. Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The inverse is also true. A decrease in dietary fat intake is usually accompanied by a decrease in free testosterone levels.

However, you don't want to increase your intake of saturated fats. Saturated fats are what cause disease and coronary problems. Though you will always have some saturated fats in your diet, your main focus should be to increase your intake of Essential Fatty Acids (EFAs).

EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. Because they cannot be manufactured by the body, the must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production. To get your recommended amount of EFA's, I recommend supplementing your diet with either Udo's Perfect Oil Blend (which combines omega- and omega-6), or Cold-Pressed Flaxseed oil (which is mostly omega-3).

6. Drink More Water

To make sure that your muscles stay hydrated, you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle, takes longer to repair itself than one sufficiently hydrated.

Drinking a sufficient amount of water not only increases your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.

7. Take a Multi-Vitamin

There are many supplements and specific muscle gain enhancing products that I recommend using in my book, but I have to remember that this is only the 10 most important elements of a successful mass program. So, I have to keep this brief and to the point. All of the other products will help, but they are not essential. So, I will only touch on two vitamins supplements.Multi-Vitamins and Antioxidants.

If you want to gain muscle, you must make sure that you are not deficient in any vitamin, mineral or trace element that your body needs. I know many people are going to disagree with me, but I believe that in this day, we absolutely need to supplement our diet with vitamins and minerals. I know that those who are against using vitamins are going to say that if we "just eat a balanced diet. . . ", You know the rest.

Well first, eating a balanced diet is easier said than done. America is the most overweight country in the world. Most people don't even know what a "balanced" diet is. Balanced with what? Experts will continue to spout, "eat a balanced diet," while Americans feast on nutritionless fast food and sugar.

Second, not only do our bodies have to deal with the ever-increasing external stresses of everyday life, they also have to combat nutrient-depleting exercise. Food today is, for the most part, nutritionless - almost totally void of the body strengthening vitamins and minerals it contained one hundred years earlier. Instead, we now ingest over-processed, fiberless meals, and under-ripened vegetables grown in barren, over-farmed soil, laden with pesticides.

How healthy can that be? If you want to ignore the facts and continue on about "balanced diets," fine. It's your decision. But I, for one, eat a balanced diet, and I still take a multi-vitamin supplements.

8. Take Antioxidants

An antioxidant like Vitamins A, C, E, Glutathione, Glutamine, and Selenium are essential in preventing free radical damage, which is accelerated after the heavy trauma of weight training. Antioxidants protect other substances by being oxidized themselves. Here's a good antioxidant blend that I also use.

9. Rest More Often

Rest is the most overlooked "skinny-guy secret". If you don't rest, you won't grow. Simple as that. Your body does not build muscle in the gym, it builds muscle while resting!

The key to successfully gaining weight is eating enough calories, training hard and then resting. No diet adjustments will make up for lack of rest. If you train hard in the gym, then you should be resting your muscles as much as possible. If you do not give them time to rest and repair, you will not grow. Period.

10. Be Consistent

O.K., so you want the secret to gaining muscle mass fast? Well, here it is: CONSISTENCY.

You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it's all worthless.

Over the past 3 years, I've talked to hundreds of people who have successfully transformed their physique. Though most of them trained in totally different ways, there was one common denominator that appeared throughout each success story:

Day in and day out, they followed their pre-determined plan, consistently, without fail.

You must find the determination and drive within yourself to consistently put one foot in front of the other and see this through. If not now, then when?

"You never know what you can do, until you try to do more than you can." - Tony Blauer

Bodybuilding Diet Plan For Women

Meal 1 (7 AM)
1/2 cup of dry oats mixed with water 1/2 cup of egg beaters

Meal 2 (9 AM)
1/2 Meal replacement packet like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal. 1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 2 cups of green beans, broccoli or any other desired vegetable 6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 2 cups of green beans, broccoli or any other desired vegetable 6 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2Recommended Basic Bodybuilding Supplements For Women (Essential to take)Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, extra Calcium (preferably calcium citrate for best absorption), 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet. For more information on this subject please refer to my article on Bodybuilding Supplementation Basics.

Bodybuilding Diet Plan For Men

A good bodybuilding diet needs to follow 3 rules:

1. It should favor smaller and frequent feedings throughout
   the day instead of smaller ones.
   


2. Every meal should have carbohydrates, protein and fat in
   the correct ratios: 40% carbs, 40% protein, 20 % good fats.
   


3. The calories should be cycled to prevent the metabolism
   from getting used to a certain caloric level.

Bodybuilding Nutrition Basics further elaborates on the
reasons why the rules above need to be followed, in addition to
a discussion on carbohydrates, proteins and fats, I'll move now
to present you with two examples of good bodybuilding diets.

Sample Bodybuilding Diet For Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement packet like
Prolab's Lean Mass Complex (which has a 40/40/20 nutrient
ratio) mixed with water or a protein powder (with around 40
grams of protein) mixed with 40 grams of carbs from cream of
rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of
oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of
oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Recommended Basic Bodybuilding Supplements For Men
(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet. For more information on this subject please refer to my article on

Weight Loss Tips for fighting obesity

Weight Loss has become a major concern for a number of people looking to shed excess body fat and get in shape. Sedentary lifestyles and lack of physical activity have led to an increase in obesity rates and associated disorders such as diabetes, high blood pressure, heart disease, stress related disorders etc. According to a survey, obesity influences the urban population more than the rural population. The various factors contributing to the disease are high consumption of junk food, less movement of body parts, high intake of unsaturated fats and lack of exercise.

The most important factor of any weight loss tip is to feel positive about you. Excessive weight gain can lead to various problems such as low self esteem, low levels of confidence and a negative outlook. The key is to never give up and get going in order to achieve your weight loss target.

Weight Loss Tips for Getting in Shape:

Eat only when hungry and take smaller portions than usual in every meal.

Avoid taking 2-3 servings unless you are really hungry.

Avoid splurging on high fat foods.

Avoid eating junk foods, frozen or preserved food products.

Avoid eating in front of a television. Studies indicate that meals consumed in front of a TV are
larger in proportion.

Choose whole grains over refined grains because they are more nutritious and fulfilling.

Avoid beverages like coke and other soft drinks which have high sugar content.

Get loads of sleep. Loss of sleep increases the level cortisol, growth hormones and insulin that promote fat storage in the body.


Eat healthy to keep fit:
Most weight loss tips revolve around the idea of consuming nutritious food products over non-nutritious ones. Dote on fresh fruits and vegetables as must as you can rather than on junk and deep fried food products. This helps enhance the metabolism of proteins, carbohydrates and fats in the body and enables you to cut down significantly on calories.


Breakfast like an emperor and dine like a pauper:
Eat breakfast daily to avoid overeating during the day. An empty stomach causes you to eat more food whereas a full stomach does not allow hunger pangs to occur every now and then. You must eat a heavy breakfast and a light dinner in order to speed up the process of weight loss.

Snack every four hours:
Try to consume fresh fruits such as oranges, apples and low attening products such as cottage cheese in small quantities just to keep your stomach full. An empty stomach forces you to eat high calorie foods.

Eat 5-6 evenly spaced meals throughout the day:
Eating at regular intervals helps maintain a routine, keeps your stomach full and helps
reduce faster.

Never Skip your meals:
This is one of the most widespread misconceptions
that people have regarding eating less and shedding weight
faster. By skipping a meal you tend to starve yourself which
means that the next meal is converted to fat in the body. This
leads to gaining more weight instead of shedding it.

Drink a lot of water:
Water is the most essential component of any diet plan. It keeps the body hydrated, increases metabolism, flushes out the harmful toxins from the body, helps you to eat less and keeps the stomach full. It is recommended that you drink at least 2-3 liters of
water on a daily basis.

Avoid Losing Weight the
wrong way:

Some people follow unhealthy
weight loss tips such as crash diets and supplements or
prescription drugs to control their appetite. Though these
products market themselves as healthy weight loss supplements,
fat burners and natural remedies, they contain some harmful
stimulants that lead to various side effects such as increased
heart rate, increased metabolism (unnaturally), kidney or
liver failure etc. Ephedrine is a major constituent of a
number of so-called natural weight loss remedies and has an
array of negative effects on the body. These products induce
rapid weight loss and once the usage of the product is stopped
the previous weight gradually returns.

Bodybuilding Tips

Here are some bodybuilding tips for building an quality physique. so keep on reading them one by one. Try to train atleast two body parts at each workout session. One bigger (eg. chest) and one smaller musle group (eg. triceps). And try to train each body part at least once per weak. Perform each exercise very carefully so that you dont get and injuries. Get plenty of rest between workouts, make sure the muscle has recuperated before the next sessions. Rest atleast one minute between sets. Change the exercise routine after every 4-5 weeks (atleast). Try to increase the intensity at each workout. To build muscle mass, do fewer reps, but do more sets and with more weights. Work your body harder just in a short period of time. Try to perform workouts at least 4 times a week. Avoid cardiovascular exercise in the begining period. Do 8-12 reps and 3-4 sets per body part for a smaller muscle group and 5-6 sets per body part for bigger one. Train an upper body part and then lower body part (rest one body part, work the other). This is goof for motivation and saves time. If your body takes longer recuperation time while you perform workouts then take more rest days. Try to sleep 8 to 10 hours per day especially imporatant to those with high metabolic rate. Eating regularly and correctly is absolutely essential for getting a true bodybuilder physique. Take bodybuilding supplements (high in protein and carbohydrate). Never allow yourself to go hungry. Eat snacks in between main meals. Ideal : 5-7 small meals per day. If building muscle mass, include weight gain drinks. Macronutrient Intake Protein intake - 30-35% Carbohydrate - 40-45% Fats - 20-25% Drink plenty of liquid. Try to take in 12-15 glasses of water per day in summers and atlest 7-10 glasses of water per day in winter. Drink a protein shake 1½ - 2 hours before going to bed. Try to keep stress level in check by learning how to relax (Tip: Try yoga, meditation). Alternate two weeks of high intensity muscle strength training with 2 to 3 weeks for lower intensity muscle endurance workout to promote both growth and strength. The key to your muscle workout is variation. This is the best way to avoid burnout and overtraining. Crosstraining is an ideal way to promote cardiovascular endurance, including walking, running, jogging, biking, stair climbing, swimming, etc. Perform whole body muscle workout atleast once a week. Variation is the key to success. Increase and decrease intensity with exercise sets, reps, weight and rest - this is valid for muscle and cardio training. Use full range of motion and alternate reps by working slowly, moderately and then with fast pace. Cardiotrain with heart rate 65-75 % of max heart rate. Proper rest is essential to enhance and then maintain your natural advantage. Make sure that the train body part is fully recovered before you retrain. Protein intake should be equal to 1gm per pound of body weight. Carbohydrate intake should be relatively high 60% of total calorie intake. Limit fats to 10-20%. Too much too fast is no-no! It could lead to injuries, overtraining and burnout (muscle and tendons are at risk). Paitience and discipline are neccessary to reach and maintain goals. NOTE: Dont ever overtrain, it can slow you down, causing you to lose your motovation. overtraining can also cause injuries to tendons and muscle injuries, which can set you back. They could make you ultimately give up, so be careful.