Free Muscle Building Ebooks + Weight Loss Ebooks

FREE Muscle Building Ebooks / Weight Loss Ebooks

Welcome to the FREE ebook area!

This is my way of saying thank you for visiting my site and helping to make it a success!

This library of free ebooks is always growing – Sign up to my FREE newsletter to keep updated on new ebooks that I release. You also receive a free Muscle Building/Weight Loss course for signing up!

On the left hand menu, you have a list of Ebook categories to choose from. You can either use the links there or scroll down the page to see all ebooks.

IMPORTANT : Please follow the quick step-by-step instructions below before downloading your muscle building ebook or weight loss ebook to make sure everything goes smoothly!

Instructions

1) Click on the ebook you want to download for free.

2) You will be taken to a page with a link to the ebook.

3) Before you are allowed to click on the link you will be asked to fill out a very quick survey (often 3 or 4 questions long) This survey helps fund the site and keep it free – The 2 minutes you take to fill out the survey is really appreciated!

4) Once you have filled out the quick survey you will get free access for life to that ebook! The same protocol will happen for each e-book.

5) Please do this to keep my website free – Filling out the surveys pays for the space this site is hosted on and allows me to help you and others for FREE! (the way I want to keep it!)

6) Enjoy your ebook! Don’t forget to save it to your hard drive! (it is in PDF format – If it doesn’t automatically open you’ll need to download adobe reader)

Muscle Building Ebooks

muscle building ebookTitle : 8 Things you Must do to Build Maximum Muscle

Author : Sean Nalewanyj

Pages : 36 Pages

Description : Author of Award-Winning Training System, The Truth About Muscle Building – Sean Nalewanyj has created this E-book to make users aware of 8 important things that they must do to build muscle optimally! There are some gems in this ebook!

muscle building ebook Title : The Top 20 Ways to Screw Up in The Gym

Author : Vince Delmonte

Pages : 23 Pages

Description : A report that outlines the top 20 mistakes people make in the gym that can cripple your results! Are you making any of them??

Weight Loss Ebooks

weight loss ebook Title : Fat Burning Fairy Tales

Author : Sean Nalewanyj

Pages : 43 Pages

Description : Very comprehensive ebook about the biggest mistakes people make when trying to burn fat! This is must-read stuff by Sean Nalewanyj for anyone who wants to successfully burn fat!

weight loss ebooks Title : Mission Abdominals

Author : Tom Venuto

Pages : 52 Pages

Description : An awesome 52 page read. A candid interview with fat loss expert Tom Venuto – Great information about supplements, training and diet for success. Another fantastic free download which will bring you one step closer to your goal!

weight loss ebook Title : Training and Nutrition Insider Secrets For a Lean Body

Author : Mike Geary

Pages : 65 Pages

Description : Another guru author, this time in the field of Fat Loss and getting that flat, sexy stomach – Mike Geary has sold thousands of his fat busting program The Truth About Abs all over the world.

This book by Mike is really comprehensive at 65 pages and contains valuable information which will help you reach your ab goals! A great FREE download.

weight loss ebook Title : Six Pack Abs Revealed

Author : Tom Venuto

Pages : 15 Pages

Description : Short and to the point. This is an ebook by famous fat loss author, Tom Venuto who walks the walk as well talking the talk. This ebook reveals what mistakes to avoid when trying to burn fat from the stomach and the things you MUST be doing!

weight loss ebook Title : Fat Loss Facts, Tips and Tricks

Author : Will Brink

Pages : 56 Pages

Description : A fantastic fat loss ebook by Will Brink – This book contains many take-home tips about fat loss. You’ll be better equipped in your quest for succesful weight loss after reading this book that’s for sure.

Muscle Building/Weight Loss Recipe and Diet Ebooks

free weight loss ebook Title : Body Sculpting Recipes and Smoothies

Author : Sean Nalewanyj

Pages : 34 Pages

Description : A great healthy recipe and smoothie book by Sean Nalewanyj which would still be great value at 20-30 dollars..but you get it FREE of course!

free recipe diet ebooks Title : Tasty Fat Loss and Muscle Gaining Recipes

Author : Will Brink

Pages : 31 Pages

Description : 31 pages of tasty, easy to make recipes by Will Brink! If you’re bored of your diet and stuck for idea’s this book is a godsend to keep things fresh!

30 day meal plans ebook Title : 1750 Calorie Body Sculpting Meal Plans

Author : Sean Nalewanyj

Pages : 9 Pages

Description : A nice ebook containing diet plans if you’re on a restricted diet! You’ll get some great idea’s for meals in this book too! How much do slimming clubs charge for these plans? Well, this is FREE!

meal plan muscle building ebook Title : 3000 Calorie Muscle Building Meal Plans

Author : Sean Nalewanyj

Pages : 8 Pages

Description : A similar book as above but this time the meal plans are for the muscle builder who will need extra calories! Again, You’ll get some great idea’s for meals you’d never through of in this book too! Also FREE!

Download Now!

Supplements Ebooks

creatine supplement muscle building ebook Title : The Creatine Report

Author : Will Brink

Pages : 31 Pages

Description : The most comprehensive report on the most popular bodybuilding supplement, Creatine, that I’ve ever read. A must read by the best-selling author Will Brink. You’ll be an authority on Creatine after reading this ebook.

free supplement ebook Title : Supplement Company Secrets

Author : Will Brink

Pages : 25 Pages

Description : An eye-opening ebook where Will Brink explains what to look for when purchasing a supplement to make sure you are not being scammed by clever marketing! The supplement companies are gonna hate Will after this book…

Training/Miscellaneous Ebooks

muscle building ebook Title : Perfect Posture in 30 Days

Author : Vince Delmonte

Pages : 27 Pages

Description : An ebook worth $27 that contains exercises, stretches and will teach you to self-assess your posture so that you know what to do to correct it. Also contains diagrams of the exercises! Having bad posture will cause pain and limit your results! A very valuable read!

Download for FREE Now!

muscle building ebook Title : The Perfect Rep

Author : Will Brink

Pages : 11 Pages

Description : A fantastic report from Will Brink about the “perfect rep” – He discusses how your exercises should be performed and why, for the best results!

FREE Download Here!

Harris Benedict Formula – Basal Metabolic Rate Calculator

Find out approximately how much should you be eating for your specific goal with this Harris Benedict BMR calculator.

The Harris Benedict BMR calculator calculates the minimum amount of calories you need to maintain your weight as well as perform your day to day activities based on sex, age, height and weight.

The formula used is the Harris Benedict Formula and is only, at best, an approximate guestimate but it gives you a starting point. More on this formula later.

First of all please complete the form below to get an approximate BMR figure. Then continue below for further instructions.

 

 

Now that you know your Total Daily Energy Expenditure..

 

WHAT IS YOUR GOAL?

 

Build Muscle OR Lose Weight/Burn Fat
If your goal is to build muscle, you should start by eating 500 calories overwhat your Total Daily Energy Expenditure is.Expect to gain 1-2 kgs per week when you’re starting out. 0.5-1 kgs if you’re a veteran. Any more than this and you’re probably gaining too much fat and you’ll need to reducecalories slightly.If you aren’t noticing any weight gain on an extra 500 calories, try gradually increasing the number to 1000 calories on top of your TDEE.

NOTE: Remember that these are very basic assumptions. There could be a whole heap of other reasons why you’re not gaining muscle that needs to be addressed. I.E. intensity of program, program effectiveness etc

If your goal is to burn fat and lose weight, you should start by eating 500 calories less than your TDEE.Expect to lose 0.5-1kg a week (1-2lbs). If you’re losing any more than this, it is likely coming from muscle tissue. This will slow your metabolism down and make it harderto lose weight in the long run!If you aren’t noticing any weight loss, decrease your calories by a further 250 a week until you see the weight dropping OR increase your training frequency and intensity

NOTE: Remember that these are very basic assumptions. There could be a whole heap of other reasons why you’re not losing fat that needs to be addressed. I.E. Underestimating your activity levels etc

Important Note : Remember that not all calories are created equally! A 3000 calorie diet consisting of mainly junk food and trans fats is NOT the same as a 3000 calorie diet consisting of protein, complex carbs and essential fats.

For More information on what to eat as well as how much click here!

The Harris Benedict Formula is pretty accurate for all but the really muscular physiques (it will underestimate your calorie requirements) and the really overweight (it will overestimate your requirements).

If you find yourself in the latter situation, it would be wise to find out your LBM – Lean body mass. You can do this by getting a body fat check.

Then, take your LBM and add 10% to it. Then put that figure into the calculator for a closer estimate for what your daily calorie needs are.

For example if my LBM was 67kg, I’d add 10% to it. 67 + 6.7 = 73.7kg and I’d put that into the calculator.

Or

If you fancy doing the math all on your own, there is a more accurate
formula than the Harris Benedict Formula that takes Lean Body Mass into account. It’s called

 

The Katch-Mcardle Formula

This formula is more accurate for everybody but you’ll have to know your LBM first. The formula works for both men and women because no guess work needs to be done with body fat levels once you’ve obtained your lean body mass.

BMR = 370 + (21.6 X lean body mass in kg)

 

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My Example

I’m 74kg in total weight
I have a body fat % of 12%

So my lean weight is 65.1 kg

My BMR is 370 + 1406 = 1776 calories (very close to what the harris-benedict formula gave me)

Then multiply that figure again depending on your activity level.

So mine would be 1776 calories x 1.375 (lightly active) = 2446 Calories needed to maintain weight

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As you can see the difference in results between the Katch Mcardle Formula and the Harris Benedict Formula were negligable for me. If you’re between 10-18% bodyfat (higher for women), then the calculator at the top of this page will serve you fine (unless you’re extremely muscular).

If not, find out your LBM and use the Katch-Mcardle Formula

 

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For Muscle Building I Recommend

vince delmonte no nonsense ebook build muscle fastThe most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

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For Fat Loss I Recommend

truth about 6 pack absCheck out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

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Click to leave the Harris Benedict Formula Page and go back to the Best Diets and Nutrition Section

Muscle Building Nutrition

Something equally as important as knowing how many total calories you require for your goal, is your fat loss or muscle building nutrition ratio – In other words, what those calories consist of.

Now that you know how many calories that you need to eat in total to reach your goal (if you don’t know, use the Harris Benedict BMR Calculator, we’re going to look at what ratio’s of macronutrients should make up your total daily calorie intake.

fat loss and muscle building nutrition

An Important Note Before We Start : I will be going into some thorough detail about certain aspects of nutrition, if all of this sounds alien to you, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey without makin the crucial mistakes 95% of beginners make – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory and more with which you can build muscle fast. Click Here if you want to build muscle now

Sure, you could reach your calorie goal pretty easily by shovelling junk food into your body but most of these calories would probably consist of saturated fats and would not give your body the desired effect, physically. Not exactly optimal fat burning or muscle building nutrition!

ALL CALORIES ARE NOT MADE EQUALLY!

2000 calories consisting mostly of saturated fat and simple sugars isn’t the same as a 2000 calorie diet consisting of protein, complex carbohydrates and essential fats!

muscle building nutritionNow, with that in mind, how should you split your calorie intake if you’re planning to build muscle or burn fat? What percentage should come from protein, carbs and fat?

This is another area in which, if you reseach, you’ll come across a massive range of differing ratio’s from various experts. Truth is, nobody can tell you what the best ratio of protein, carbs and fats your total daily calorie intake should consist of for optimal results.

However, guidelines can be given and followed. Ultimately though, this is another aspect of fitness that will be perfected by actually getting out there and DOING and EXPERIENCING. Depending on your body type, genetics and activity levels you’ll find that different fat loss and muscle building nutrition ratio’s will work better for you than others.

Here is what your total daily consumption of calories should approximately consist of:

 

Macronutrient % of your total daily calorie intake
Protein
25%-45%
Carbohydrates
30%-55%
Fats
15%-30%

 

[box]Note: When ratio’s are recommended, you may often see them written like this : 30-40-30. What this means is 30% protein, 40% carbs and 30% fats. The order never changes. It is always protein and then carbs followed by fats.[/box]

Which Ratio Shall I Start With?

 

A good starting ratio to build muscle fast : 30-40-30

If you are not gaining weight on your muscle building nutrition plan – Make sure you are getting at least a gram of protein per lb of your bodyweight and/or gradually increase protein intake and total calories.


A good starting ratio to build muscle if you have a high activity level : 30-50-20

If you are doing a lot of cardio/playing sport and trying to build muscle fast
Increase your carb % ratio to satisfy your bodies energy needs. You may also need adjust your muscle building nutrition plan to increase total calories consumed daily.


A good starting ratio to burn fat and lose weight fast: 40-30-30

If you are not losing weight (burning fat) – Decrease your carb and/or fat % ratio, increase protein % ratio. Look at decreasing total calories if you are still not experiencing fat loss after 2 weeks.


Protein provides you with 4 calories per gram that you eat.

Carbs also provide you with 4 calories per gram that you eat.

Fats provide you with 9 calories per gram that you eat.


 

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Example

Let’s say we require a 2000 calorie diet. Let’s say our goal is muscle building and we do not play any sports or do any intense activity. So, this means that we are going to use the 30-40-30 ratio.

muscle building nutritionThis 2000 calories breaks down into:

Protein : 30% of 2000 = 600 calories

Carbohydrate : 40% of 2000 = 800 calories

Fat : 30% of 2000 = 600 calories

In grams and real world terms this means that per day we need to consume :

150 grams of protein = 600 calories

200 grams of carbs = 800 calories

66.6 grams of fat = 600 calories

Total calories = 2000 calories

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You will need to start reading the back of food labels to find out their nutritional value and keep a food diary for a short period of time to understand the amounts you need to eat.

(The likelyhood is that your muscle building nutrition will mean eating more than 2000 calories but I used 2000 as a nice easy figure to show you the math)

 


Protein – There are many sources of protein. Meat, dairy, egg, pulses etc. Typically, you will want to choose lean cuts of meat like chicken and turkey as they are complete proteins and contain very little fat. However, for one of your daily meals you may choose oily fish as your protein choice to provide you a combination of protein and essential fats. Red meat also provides this same combination but the fat’s will come from saturated fats. You want to limit saturated fat as much as possible so be sure to choose lean cuts of red meat and trim any visible fat.

find out more about protein and examples of protein foods here


Carbs – There are 2 types of carbohydrates. Simple sugars and complex carbohydrates (see below for example foods for both). There is a place for both in your diet but, ideally, the majority of your diet will consist of slow-release, unrefined, complex carbohydrates that are high in vitamins, minerals and fiber. (You may hear these foods being referred to as having a ‘Low Glycemic index’) Once eaten, your body will turn these types of carbohydrates into energy gradually.

Why is this desirable?

muscle building nutritionWhether your goal is to build muscle fast or to burn fat, you will want sustained energy throughout the day. Not just energy spikes and crashes.

The other problem with sugar (energy) spikes is that your body will release a large amount of the hormone, insulin, to regulate your high sugar levels. Insulin is great at shuttling nutrients into cells including fat cells

As you can see unrefined, slow-release (Low Glycemic Index), carbohydrates are essential to keep your physique lean and are an important aspect of your fat loss or muscle building nutrition.

Click here to find out more about Carbohydrates and for examples of simple sugars and slow release foods


muscle building nutrition fish fatsFats – Finally, we have the infamous fats! Whilst there is some merit to their waist-inflating reputation, their benefits are often overlooked. Certain fats eaten in moderation will not only help to keep you healthy but can actually increase your metabolism and help you towards your goals.

The good fats are polyunsaturated and monounsaturated. The fats that the body has the most trouble dealing with are the saturate fats and these are the ones that should be minimised (although not cut out completely as they still provide some benefit).

You also have essential fatty acids which are the most beneficial. There are two types : Omega 3 and Omega 6. Regular eating of oily fish, flax seed oil/linseed oil will ensure that you have enough Omega 3’s. Whilst sunflower seeds, pumpkin seeds, sesame seeds or safflower seeds/oils will ensure adequate Omega 6’s. If you can get Hemp seed oil where you live, this is the best option as it contains all of the known essential fatty acids!

The ideal ratio of Omega 3’s to 6’s has been argued but don’t waste your time on this matter. It’s an intricate detail. If you do not like consuming essential fatty acids in your diet, you will need to buy them in supplement form.

Overall, remember that although some fat’s are good, they are still very calorie dense (1 gram of fat = 9 calories!). So do not over indulge in fats because that would be a sure way to go over your target calorie intake AND increase your bodyfat levels. This is something you definitely don’t want out of your fat loss or muscle building nutrition!

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One thing to remember is that this section just offers you rough guidelines for your fat loss + muscle building nutrition. Your ideal ratio will be effected by many things such as genetics, body type, training intensity etc. Follow these guidelines but make sure that you are logging your progress and keeping a food diary (you only need to keep a food diary until you get used to the nutritional content of what you eat).

If you are not seeing results, take the initiative and change the ratio slightly to something that you feel might suit your body better. Tweak your diet until you start seeing results. The same applies whether your goal is to build muscle fast or lose weight fast

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For Muscle Building I Recommend

vince delmonte no nonsense ebook build muscle fastThe most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERECheck my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

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”Fat Loss and Muscle Building Nutrition Ratio’s” – was written by Altug Kop

Best Diets

The Best Diets and Nutrition For Your Goal

Make no mistake about it, whatever your goal is –

Your diet and nutrition will make or break you!

Nutrition is THE most important thing to get right en route to your goal. This rings true regardless of what your goal is. Whether you want to build muscle fast or lose weight fast!

Why is Nutrition so Important?

Nutrition is extremely important because it is the fuel that will allow the changes in your body to take place.
If you want bigger muscles, the protein that you eat will recover and help them grow.

If you want to burn fat, eating the right foods will help you to maintain energy levels whilst shedding the unwanted body fat. If you want more energy, then eating the right foods at the right times will effect your sugar levels. I think you get the point!

Whether you want to build muscle fast or your goal is to lose weight fast (To ‘burn fat’ is preferable to simply losing weight), then nutrition is going to play a major part. However, this aspect of training is often given the least priority! I’m sorry to say that if you aren’t looking after your diet, then you are setting yourself up for failure.

Ever heard the saying : What you put in is what you get out? If you put clean and healthy foods inside, your body will look lean and healthy outside! Similarly, if you put unhealthy, fatty foods inside..then your exterior will represent that. You are what you eat!

Luckily it doesn’t have to be made as complicated as the world of Hollywood celebrities and all the magazines seem to be making it. Talking about fad diets, ‘magic’diet pills and the latest, secret techniques! It’s enough to make you want to pull your hair out!

Before you do that though, take a look at the articles in this section and you’ll be better prepared to attack your goal from the angle that is the most important – Nutrition. (This section should save you a few strands of hair 😉

An Important Note Before You Continue : If you are a newbie to all of this and it sounds confusing, I’d highly recommend grabbing a complete muscle building program or fat loss program (depending on your goal) to kick-start your goals without making the crucial mistake 95% of beginners make – My highest recommendations go to Vince Delmontes No Nonsense Muscle Building if that is your goal which provides a complete guide on not only nutrition but workouts, theory and more with which you can build muscle fast. Click Here to check it out now

For Fat Loss : If you want the quickest results I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now ==> HERE

Foods to Lose Weight – 6 Tips

by Altug Kop best diets

Which foods can you eat to help you lose weight and burn fat? Check out these 6 tips here to assist you with maximum weight loss….read more

Drink Water to Lose Weight?

by Altug Kop best diets

What if I told you that you can drink water to lose weight? Hear me out before you call me crazy..(maybe too late!)…read more

Foods That Build Muscle

by Altug Kop best diets

An article outlining all the foods that build muscle! Find out what muscle building food types you should be eating to build muscle fast. Information split into different food groups…read more

Would You benefit from keeping a Food Diary For 7 days?

by Altug Kop best diets

A Food Diary – Would you benefit from keeping one for just 7 days? See why keeping a food diary for a week can give you a huge headstart towards your goals…read more

10 Things A Muscle Building Diet Must Have!

by Altug Kop best diets

I want to talk to you today about some important components that must go into a good muscle building diet for maximal results!…read more

Catapult Your Muscle Gains With Proper Post-Workout Nutrition

by Sean Nalewanyj best diets

The post-workout period is without a doubt the most critical time to take advantage of proper muscle building nutrition. Sean tells you exactly what to do in this article…read more

Weight Loss Tips – Effective Weight Loss Tips to Help You Succeed

by Vince Delmontebest diets

In today’s world, almost everywhere you look people are looking for weight loss tips. Vince shares his valuable tips (mostly nutrition based)…read more

Foods High in Vitamin K

by Altug Kop best diets

Foods High in Vitamin K – A list of foods high in Vitamin K. Including Vitamin K deficiencies and facts about Vit K…read more

Eating to Build Muscle

by Altug Kop best diets

3 important tips about eating to build muscle, something many aspiring muscle builders find difficult…read more