Privacy Policy

I respect your privacy and I am committed to safeguarding your privacy while online at my site monkey-club.net. At monkey-club.net, the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the types of personal information is received and collected by monkey-club.net and how it is used.

Log Files
Like many other Web sites, monkey-club.net makes use of log files. The information inside the log files includes internet protocol ( IP ) addresses, type of browser, Internet Service Provider ( ISP ), date/time stamp, referring/exit pages, and number of clicks to analyze trends, administer the site, track user’s movement around the site, and gather demographic information. IP addresses, and other such information are not linked to any information that is personally identifiable.

E-mail Subscription
If a user wishes to subscribe to my posts via e-mail (powered by Feedburner), I ask for contact information such as name and email address. Out of respect for my users’ privacy, a way to opt-out of these communications is provided.

Cookies and Web Beacons
A cookie is a piece of data stored on the user’s computer tied to information about the user. My site use cookies for tracking visitors’ activity. Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include Google Adsense. Please check their websites for respective privacy policies.

These third-party ad servers or ad networks use technology to the advertisements and links that appear on monkey-club.net send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies ( such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and / or to personalize the advertising content that you see.

I use outside ad companies to display ads on my site. These ads may contain cookies and are collected by the ad companies, and I do not have no access to or control over these cookies that are used by third-party advertisers.

You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. monkey-club.net's privacy policy does not apply to, and we cannot control the activities of, such other advertisers or web sites.

If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management with specific web browsers can be found at the browsers' respective websites.

Links
This Web site contains links to other sites. Please be aware that I am not responsible for the privacy practices of such other sites. I encourage my users to be aware when they leave our site and to read the privacy statements of each and every Web site that collects personally identifiable information. This privacy statement applies solely to information collected by this Web site.

Contact Information
If you require any more information or have any questions about our privacy policy, please feel free to contact us by email at dziaulhaque@gmail.com.

Last Update
This Privacy Policy was last updated on November 12, 2009.

How Much Protein Does A Bodybuilder Need?

Which protein supplements are best and how much do I need to take? Your questions answered.

By David Monyer

The first thing every bodybuilder needs to know is the importance of getting enough protein in your daily diet. Although plenty of protein can be consumed in the form of whole foods, bodybuilders typically use a combination of beef, foul (chicken, turkey), fish and protein supplements in powder or liquid form.

The popularity of supplemental protein has grown for many reasons. Let’s look at a typical 200 pound bodybuilder. Our bodybuilder must consume 1 to 1.5 g of high quality protein per pound of body weight each day. That works out to 250-300 grams of protein every day. This protein intake should be divided into 5 or 6 meals to be consumed throughout the day. Six meals per day, our bodybuilder needs to consume an average of about 40 g of protein at each meal.

Let’s look at the protein content of some common bodybuilding foods:

8 ounces of various steaks: 45g protein, 10g fat

6 ounces chicken breast: 40g protein, 2g fat

6 ounces Turkey breast: 30g protein, 1g fat

8 ounces pork chop: 30g protein, 6g fat

4 ounces hamburger (90%): 15g protein, 10g fat

1 can chunk light tuna (6.25 oz): 40g protein, 1g fat

1/2 cup cottage cheese: 12g protein, 2g fat

1 large egg: 6g protein, 3g fat

Using a combination of these excellent foods, you can easily meet your requirements for 3 or 4 of your 6 meals each day. Preparing six meals every day utilizing these foods, however, would cost a lot of time and money!

This is why supplemental protein comes into play. Protein “shakes” are an extremely convenient, fast and cheap meal to help you get two or three more servings of protein a day. Fortuneatly, most of the better protein powders taste great! Protein powder supplements come in many different types, formulations, and flavors.

Protein is made up of building blocks called amino acids. There are 22 amino acids, some of which the body can make on it’s own, and some that must be provided in the diet. The combination of the different amino acids in a protein source is called the amino acid profile. Each type of protein has a different amino acid profile. This is why it is best to eat a variety of proteins sources as well as use a variety of protein powder supplements. The most popular types of protein powders are whey, casein, egg, and soy.

Whey protein is by far the most popular and most heavily used protein supplement. Whey protein is cheaper per gram of protein than most other types of protein. Whey protein is absorbed very quickly by the digestive system and reaches the muscles quickly. Whey protein is best used as the first meal of the day because your body has not had any protein for many hours during the night and you want to get it in your bloodstream right away. Use whey protein immediately following a workout because this is the most important time to take in a large quantity of protein and you want to get to your muscles as soon as possible.

Casein protein is a bit more expensive than whey protein, but is absorbed at a much slower rate. This fact makes casein protein the supplement of choice right before bedtime. A generous serving of casein protein can provide your muscles with a steady supply of protein for 5 to 6 hours as opposed to 1 or 2 hours for whey protein. Casein protein is also an excellent choice if you think it may be a long time before your next protein serving.

Egg protein is not nearly as popular as whey or casein mostly because of its cost. It is, however an excellent supplement with a high BV (Biological Value is used to indicate how much of the protein is actually used by the body) and excellent amino acid profile. I would recommend using egg protein to mix with your whey protein or occasionally substitute for your whey protein.

Soy Protein, which comes from the soy bean, while popular with vegetarians, is slightly inferior to whey, egg and casein protein. While this may be true based upon its incomplete amino acid profile, it is still an excellent way to add variety to your protein intake, and is recommended as an addition to your overall supplement diet.

Protein supplements are by far the most popular supplement in the bodybuilding world. I suggest purchasing from a name brand to be sure you are getting a quality product. If you are new to bodybuilding and supplements, some of the top selling quality brands are BSN, MuscleTech, Optimum Nutrition, Twinlab, Cytosport, EAS, and the list goes on. I recommend trying several different brands and flavors until you find one you really like. I will occasionally switch brands just for variety and possibly if I come across a good sale!

David Monyer has written many artilcles on the topic of bodybuilding and has been involved in the sport for over 20 years. For information on supplements, equipment and training, visit; http://www.rocksolidbodybuilding.com

Bodybuilding Basics: How To Avoid Mistakes Before You Get Started

In the beginning of a new body building program, the trainee is understandably enthusiastic and wants to see as much progress as possible as quickly as possible. Even though a person might be eager to get started, rushing ahead with misinformation can lead to major problems down the road. Not only can this impede your progress in a strength training program, but it can also lead to injury and illness if care is not taken in the beginning.

By Jon Cardozo

As you start your new bodybuilding program, you’ll probably be very excited and quite enthusiastic about developing a more muscular physique. You’ll likely want to progress as quickly as possible, and while it’s certainly positive to be motivated and excited in the beginning, it might be a good thing to take a moment and learn how to avoid some obstacles that could halt your progress down the road. Otherwise, such an oversight can lead to major headaches in the future in the form of injuries, more serious illnesses, or just a lack of progress in your strength training program. The following tips can help you prepare for your new routine and avoid some pain in the future.

First, be sure to correct any weaknesses before tackling a more difficult program. Now is the time to correct any sports injuries, repetitive strain injuries, or any other nagging injury that could become much more serious when you begin strength training. Check with your doctor to obtain a proper diagnosis, but you should also consider working with alternative healthcare professionals such as chiropractors and massage therapists. This so called alternative therapy is becoming more common and can offer recovery options that simply are not available in a doctor’s office. The important point to keep in mind is that these injuries should be dealt with before they become a more severe problem. Remember that an injury like tendonitis can hamper your ability to train and delay your progress significantly.

One important component which many beginners do not know about or don’t really pay attention to is the recovery phase. Many beginners think that their only option to achieve greater results is to put in more time and effort in the gym. When they don’t experience any gains, or if they stop making progress shortly after some initial muscle-growth, the temptation is to increase the intensity or frequency of their strength training routines. Their logic is simple: more is better. Though this simple concept may seem to make sense, it is incorrect because it ignores basic muscle building principles. The goal of a strength training workout in the gym is to challenge the muscle beyond its previous limits and create small tears in the muscle. The body will adapt to this new stress by rebuilding the muscle in a larger size (hypertrophy). However, the growth of the muscle itself will occur during the recovery phase, not during the actual workout in the gym. Allowing the body to heal before the next workout is critical to long-term success, and many experts only recommend as few as 3 hours of training per week! With this in mind, fewer workouts and a good night’s sleep are important tools in your body building arsenal. Remember that your muscles are not the only parts of your body that need to recover. Your central nervous system and immune system can be heavily taxed during a stressful work out and need plenty of time to recover. 8 hours of quality sleep is recommended for most, though some people have slightly different needs. Note the word quality –growth hormone levels increase after an hour of deep sleep, so it is important to get the best sleep possible.

A word of caution should be said here about getting all of your advice from a gym. If you hear some information that contradicts anything in this article, you may want to think twice before succumbing to peer pressure. If you want to be one of the guys that gains huge amounts of muscle in the shortest time possible, you would be wise to take these tips to heart and ignore the bodybuilding masses. Your goal should not be to copy everyone else; rather, you should aim to be extraordinary and achieve the most spectacular results possible. This doesn’t just mean gaining the most amount of muscle and becoming incredibly huge. What it really means in this case is that you should accomplish whatever muscle building goal you’ve set for yourself as safely and efficiently as possible.

Jon Cardozo (Jcardozium) provides beginning bodybuilders with tips to gain muscle naturally.He also writes on general issues such as nutrition and general fitness.Visit his website for more information on bodybuilding workouts at http://maximum-muscle-gain.com