Welcome to recipes for body builders. This site provides not only the secrets to body building success, but contains hundreds of organic recipes specifically designed to promote lean muscle growth and testosterone with real healthy organic produce. 

All meals are healthy, delicious and perfect for everyday eating. Recipes4bodybuilders is in support of natural bodybuilding athletes everywhere. A good diet and nutrition are the critical success factors in any body building program as muscles can only grow with a surplus of calories. Organic food is the purest and most healthy form of eating. When bodybuilding athletes choose to go organic, they maximise their chances of physical  and mental success. 

Eating a well-balanced organic diet is one of the most important factors for  natural body building, maintaining a healthy lifestyle and reducing the risk of heart disease and diabetes. For natural bodybuilders it is even more important to make sure a healthy diet is being followed. 

A balanced organic diet can be achieved by eating a range of foods from the following common food groups:

1. Starchy foods - These contains energy in the form of carbohydrates released slowly throughout the day. Starchy foods are generally a persons main source of energy and include bread, pasta, cereals, rice and potatoes. 
   
   
2. Fruit and vegetables - These are excellent sources of vitamins, minerals and fibre. The advised intake is around five portions of fruit and vegetables each day. 
   
   
3. Milk and other dairy foods - These products are important sources of protein, calcium and vitamins. The products vary however in the amount of fat contained within them.
   
   
4. Meat, fish, eggs, beans, legumes – These products are all important sources of protein which form the building blocks of the human body. Oily fish is particularly rich in long chain omega 3 fatty acids proven to help prevent heart disease. 
   
   
5. Foods high in fat or sugar – These are an important part of any diet but only in small quantities. It is advisable to consume less saturated fats such as butter, pastries and cheese and more unsaturated fats such as avocados and olive oil. 

Another important element of your diet is Fibre While not strictly classed as a nutrient, Fibre is essential for digestion and controlling cholesterol levels.

Water makes up over 65% of the human body and almost 100% of humans muscle cell mass. Water lubricates the joints, controls the appetite, increases metabolic speed and cleanses the body of harmful toxins. In addition muscle building and fat burning activities require complex chemical reactions to occur around the body, water aides this process and maximises the chances fitness programmes success.

Body builders need to ensure that they eat more frequently than normal athletes with meals 4-6 small meals a day being considered optimal. Eating more regularly increases metabolic rate, energy levels and lean muscle mass. 

Don't overdo it with proteins though friends, If eaten to excess the body will have lack energy and muscle development will cease. Carbohydrates are vital to provide the energy necessary for conversion of Protein into muscle.  Nutrients are also a very important aspect of modern body building diets. As a general rule, a body builder should seek to consume food made up of 40% carbohydrates, 40% protein and 20% fat. 

A beginner’s session should initially cover the major muscle groups. Let's see how a 5 day week routine might look:

Monday

• Behind Neck Shoulder Press: 4 sets 6-10 repetitions
• Upright Row: 4 sets 6-10 repetitions
• Incline Dumbbell Press: 4 sets 6-10 repetitions
• Bench Press: 4 sets 6-10 repetitions
• Crunches: 3 sets 6-10 repetitions

Tuesday

• Close Grip Lat Pull down: 4 sets 6-10 repetitions
• Close Grip Seated Pulley Row: 4 sets 6-10 repetitions
• Seated Calf Raise: 4 sets 6-10 repetitions
• Reverse Wrist Curl: 4 sets 6-10 repetitions

Wednesday

• Squats: 5 sets 6-10 repetitions
• Leg Press: 5 sets 6-10 repetitions
• Leg Curl: 4 sets 6-10 repetitions

Thursday

• Close Grip Bench Press: 4 sets 6-10 repetitions
• Tricep Dip: 4 sets 6-10 repetitions
• Dumbbell Shrug: 4 sets 6-10 repetitions
• Standing Calf Raise: 4 sets 6-10 repetitions

Friday

• Pull Ups: 4 sets 6-10 repetitions
• E-Z Bar Curl: 4 sets 6-10 repetitions
• Hammer Curl 4 sets 6-10 repetitions
• Crunches: (with weight) 4 sets 6-10 repetitions