hopewas
Senior Member
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if you want useful info on how to exercise and what to eat to build muscle..you'll find all the info you need below ...
exercises for all body parts including videos that show you how to do them properly :
http://www.exrx.net/Lists/Directory.html
what foods to eat :
Fruits
* Apples
* Avocados
* Bananas
* Cantaloupe
* Pears
* Plums
* Graps
* Kiwi fruit
* Apricots
* Nectarines
* Peaches
* Berries
* Oranges
* Grapefruit
Vegetables
* Asparagus
* Artichokes
* Bell peppers: Red and green
* Brocolli
* Cauliflower
* Brussels sprouts
* Carrots
* Celery
* Corn
* Eggplant
* Peas
* Green beans
* Lettuce
* Cabbage
* Collard greens
* Salad mix
* Spinach
* Tomatoes
* Mushrooms
* Cucombers
* Onions
* Green Onions
* Potatoes
* Sweet Potatoes
* Zucchini and other squash
* Garlic
Dairy Products / Eggs
* Cheese
* Cottage cheese
* Ricotta cheese
* Egg whites (great protein source)
* Egg substitute
* Light margarine
* Milk
* Sour cream
* Tofu
* Yogurt
Staples
* Peanut butter
* Almonds
* Walnuts
* Brown rice
* White rice
* Wild rice
* Flour
* Bulgur
* Couscous
* Wheat germ
* Lentils
* Dry beans
* Dry split peas
* Garlic powder
* Imitation butter flavoring
* Cajun spices
* Mexican spices
* Spices & flavoring
* Vanilla flavoring
* Sugar-free sweetener
* Canola oil
* Olive oil
* Cooking spray
* Raisins and other dried fruit
* Flaxseeds
Canned Goods
* Tuna
* Salmon
* Black beans
* Kidney beans
* Lima beans
* Garbanzo beans
* Green beans
* Peas
* Spinach
* Tomatoes
* Soup (low-fat, low-sodium)
* Broth
* Pineapple
* Peaches
* Pears
* Applesauce (unsweetened)
* Tomato sauce
Pasta & Sauce
* Spaghetti
* Macaroni
* Noodles
* Nonfat pasta sauce
Meat / Poultry & Fish
* Chicken breast
* Precooked chicken strips
* Beef pot roast
* Round steak
* Pork tenderloin
* Lean ground beef
* Lean ground turkey
* Turkey breast fillets
* Fresh fish fillets (halibut, orange roughy, salmon, shark, red snapper)
* Scallops
* Venison
* Canadian-style bacon
* Leg of lamb
* Lean ham
* Lean deli meats
Nuts
Various Nuts & Respective Nutrition Content (Per One Ounce Serving) Nut Total Calories Protein (g) Carbohydrates (g) Fiber (g) Fat (g)
Almonds 167 5.7 5.8 0.8 18.8
Brazil Nuts 186 4.1 3.6 0.7 18.8
Cashews 160 5 8 0.9 13
Hazelnuts 188 2.8 5.1 2 18.8
Macademia Nuts 220 2 3 2 22
Peanuts 170 7 5 2.3 15
Pecans 187 2.3 6.3 0.5 18.4
Pine Nuts 161 6.8 4 1.3 14.3
Pistachio Nuts 171 4.2 7.8 3 15
Walnuts, black 172 6.9 3.4 1.4 16
Frozen Foods
* Strawberries
* Blueberries
* Peaches
* Orange juice
* Fruit juice bars
* Asparagus
* Broccoli
* Soybeans
* Other vegetables
* Cooked frozen shrimp
* One-package meats
* Healthy frozen dinners
Beverages
* Bottled water
* 100% fruit juices: orange, apple, grapefruit
* Tomato juice
* V8 juice
* Diet soda
* Coffee
* Tea
Snacks
* Whole-wheat pretzels
* Low-fat chips
* Popcorn
* Rice cakes
* Whole-wheat crackers
* Sherbet
* Energy Bars
* High Protein Bars
* Low Carb Bars
* Soy Nutrition Bars
* Well Balanced Bars
Supplements
* Nutrition Bars
* Vitamins / Minerals
* Glutamine
* Creatine
* Protein Powders
* Soy Products
* Ephedra Free Thermogenics
Breads
* Bagels
* English muffins
* Pizza crust
* Rolls
* Sourdough bread
* Tortillas (low-fat)
* Whole-wheat bread
* Whole-wheat pita bread
Condiments
* Balsaimc Vinegar
* Chives
* Chopped Vegetables (green peppers, onions, tomatoes)
* Garlic
* Honey
* Horseradish
* Lemon Juice
* Low-fat salad dressings
* Mustard
* Non-fat Mayonaisse
* Pepper
* Salsa
* Vinegars
* Wasabi
Condiments to use Only in Moderation
* Canola
* Flaxseed
* Italian Dressing
* Mustard
* Mayonnaise (Fat-free)
* Olive Oil
* Salsas (Oil Based)
* Soy Sauce
Condiments to use Sparingly
* Cocoa Butter
* Cooking Oil Sprays
* Cottonseed Oil
* Garlic Salt
* Onion Salt
* Ketchup
* Mustard (Regular)
* Palm Oil
* Salt
* Soy Sauce
Condiments to Avoid
* Butter
* Coconut Oil
* Lard
* Margarine (Regular)
* Mayonnaise
* Palm Kernel Oil
* Vegetable Shortening
Cereals
* Cheerios
* Oatmeal
* Raisin Bran
* Shredded Wheat
* Wheat Chex
* Other whole-grain cereals
exercises for all body parts including videos that show you how to do them properly :
http://www.exrx.net/Lists/Directory.html
what foods to eat :
Fruits
* Apples
* Avocados
* Bananas
* Cantaloupe
* Pears
* Plums
* Graps
* Kiwi fruit
* Apricots
* Nectarines
* Peaches
* Berries
* Oranges
* Grapefruit
Vegetables
* Asparagus
* Artichokes
* Bell peppers: Red and green
* Brocolli
* Cauliflower
* Brussels sprouts
* Carrots
* Celery
* Corn
* Eggplant
* Peas
* Green beans
* Lettuce
* Cabbage
* Collard greens
* Salad mix
* Spinach
* Tomatoes
* Mushrooms
* Cucombers
* Onions
* Green Onions
* Potatoes
* Sweet Potatoes
* Zucchini and other squash
* Garlic
Dairy Products / Eggs
* Cheese
* Cottage cheese
* Ricotta cheese
* Egg whites (great protein source)
* Egg substitute
* Light margarine
* Milk
* Sour cream
* Tofu
* Yogurt
Staples
* Peanut butter
* Almonds
* Walnuts
* Brown rice
* White rice
* Wild rice
* Flour
* Bulgur
* Couscous
* Wheat germ
* Lentils
* Dry beans
* Dry split peas
* Garlic powder
* Imitation butter flavoring
* Cajun spices
* Mexican spices
* Spices & flavoring
* Vanilla flavoring
* Sugar-free sweetener
* Canola oil
* Olive oil
* Cooking spray
* Raisins and other dried fruit
* Flaxseeds
Canned Goods
* Tuna
* Salmon
* Black beans
* Kidney beans
* Lima beans
* Garbanzo beans
* Green beans
* Peas
* Spinach
* Tomatoes
* Soup (low-fat, low-sodium)
* Broth
* Pineapple
* Peaches
* Pears
* Applesauce (unsweetened)
* Tomato sauce
Pasta & Sauce
* Spaghetti
* Macaroni
* Noodles
* Nonfat pasta sauce
Meat / Poultry & Fish
* Chicken breast
* Precooked chicken strips
* Beef pot roast
* Round steak
* Pork tenderloin
* Lean ground beef
* Lean ground turkey
* Turkey breast fillets
* Fresh fish fillets (halibut, orange roughy, salmon, shark, red snapper)
* Scallops
* Venison
* Canadian-style bacon
* Leg of lamb
* Lean ham
* Lean deli meats
Nuts
Various Nuts & Respective Nutrition Content (Per One Ounce Serving) Nut Total Calories Protein (g) Carbohydrates (g) Fiber (g) Fat (g)
Almonds 167 5.7 5.8 0.8 18.8
Brazil Nuts 186 4.1 3.6 0.7 18.8
Cashews 160 5 8 0.9 13
Hazelnuts 188 2.8 5.1 2 18.8
Macademia Nuts 220 2 3 2 22
Peanuts 170 7 5 2.3 15
Pecans 187 2.3 6.3 0.5 18.4
Pine Nuts 161 6.8 4 1.3 14.3
Pistachio Nuts 171 4.2 7.8 3 15
Walnuts, black 172 6.9 3.4 1.4 16
Frozen Foods
* Strawberries
* Blueberries
* Peaches
* Orange juice
* Fruit juice bars
* Asparagus
* Broccoli
* Soybeans
* Other vegetables
* Cooked frozen shrimp
* One-package meats
* Healthy frozen dinners
Beverages
* Bottled water
* 100% fruit juices: orange, apple, grapefruit
* Tomato juice
* V8 juice
* Diet soda
* Coffee
* Tea
Snacks
* Whole-wheat pretzels
* Low-fat chips
* Popcorn
* Rice cakes
* Whole-wheat crackers
* Sherbet
* Energy Bars
* High Protein Bars
* Low Carb Bars
* Soy Nutrition Bars
* Well Balanced Bars
Supplements
* Nutrition Bars
* Vitamins / Minerals
* Glutamine
* Creatine
* Protein Powders
* Soy Products
* Ephedra Free Thermogenics
Breads
* Bagels
* English muffins
* Pizza crust
* Rolls
* Sourdough bread
* Tortillas (low-fat)
* Whole-wheat bread
* Whole-wheat pita bread
Condiments
* Balsaimc Vinegar
* Chives
* Chopped Vegetables (green peppers, onions, tomatoes)
* Garlic
* Honey
* Horseradish
* Lemon Juice
* Low-fat salad dressings
* Mustard
* Non-fat Mayonaisse
* Pepper
* Salsa
* Vinegars
* Wasabi
Condiments to use Only in Moderation
* Canola
* Flaxseed
* Italian Dressing
* Mustard
* Mayonnaise (Fat-free)
* Olive Oil
* Salsas (Oil Based)
* Soy Sauce
Condiments to use Sparingly
* Cocoa Butter
* Cooking Oil Sprays
* Cottonseed Oil
* Garlic Salt
* Onion Salt
* Ketchup
* Mustard (Regular)
* Palm Oil
* Salt
* Soy Sauce
Condiments to Avoid
* Butter
* Coconut Oil
* Lard
* Margarine (Regular)
* Mayonnaise
* Palm Kernel Oil
* Vegetable Shortening
Cereals
* Cheerios
* Oatmeal
* Raisin Bran
* Shredded Wheat
* Wheat Chex
* Other whole-grain cereals