You are training hard every day with your program and sweating up a storm with that cardio session. But the workout alone will not help you shred all the bulk you are willing to get rid off your body. A good diet is required in coordination with the workout program for the best results. The diet plan here will help you get lean with a balanced diet for the best results.

DIET SCHEDULE

Breakfast:

 � 4 sliceS of whole wheat bread
 � 2 table spoons of peanut butter
 � 250 ml milk

Mid morning: (11:30)

�  1 bowl sprouts mixed with 25 almond nuts

� A bowl of fruit salad 

�  1 boiled potato

Lunch:

� 1 bowl dal OR subzi + rice OR 2-3 chapatti
  with 1 plate green salad + Curd

Snacks: (3:30-4:00)

� Brown Rice with soya bean added to it 

� Fresh orange juice

Pre workout:

 � 1 Apple 

Post workout:

� 5 boiled egg whites

   OR          

 � A bowl of Dalia in milk 

Dinner:

� Soup+Dal OR subzi + chapatti + fruit salad

Note

� Don�t be empty stomach

� Dinner should be 2 hrs. before bed time

� You can take fish oil(sea cod) 2 tablets a day(any time)
� Supplements are not included in the diet plan , consult your trainer according to your goals.

This is a performance diet

Follow the diet regularly and as stated by the trainer, do not eat more or

less, than guided

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FOOD IS PARAMOUNT : Supplements won't make you big alone. The whole diet counts ! If you rely solely on the supplements then it won't get you anywhere as the diet is the main key to success. Diet counts as much as the training, I tell you !


So, this diet plan right here  is for the people out there who doesn't eat meat or any sort of flesh for reaching their daily protein requirements and are just dependent on the veg food. 

In this diet plan the ratios will be kept Ideally at  40% Proteins, 40% Carbohydrates and 20% Fats as any other balanced diet and can be followed by any ectomorph (Skinny) body type person.

(Note :  If your body type is endomorph or mesomorph , you'll have to cut down fats by 10% or 5% accordingly.)

LET'S GAIN MUSCLE, PLANT STYLE !

Meal 1 ( Wake up time )
-An apple 
-A protein shake 


Meal 2 ( Breakfast )
-A bowl of Oats  
-4 toasts of peanut butter


Meal 3 ( Afternoon or mid morning )
-Sprouts and almonds


Meal 4 ( Lunch )
- Chapattis made from wheat/bajra/jowar with dal and Green salad and curd
OR
-Veg Brwon rice with curd.


Meal 5 ( Pre workout )
- 2 Bananas or an apple


Meal 6 ( Post workout )
- Protein shake with mix veg salad ( including broccoli )


Meal 7 ( Dinner ) 
Same as lunch


 Note : 

*If you workout in the morning, then the morning protein shake will be taken after the workout and everything will remain the same.  

*People who are not onto supplementation can have a banana shake instead of the protein shake.Twice a day.

* Take Dinner at least one hour before going to bed.

*You can include multivitamins and sea cod.

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This is the list of top 5 natural bodybuilders today with the finest aesthetics among all the bodybuilders today. These bodybuilders are totally natural and does not include any form of substance such as anabolic steroids, insulin, synthol, Human growth hormone etc.

Have a quick look through. We hope that you will find our article helpful.




5) Sergi constance

Sergi constance started working out at a young age at the local gym around his place. The purpose of getting into bodybuilding was his dream of getting big and stronger and building the best possible physique.



" I have been able to achieve the body I have today thanks to years of consistent dieting and training. The fitness lifestyle has been very rewarding and I have loved every bit of the journey. "

Where does Sergi's motivation come from ?

"My ultimate motivation comes from my inner goal to one day become a world famous fitness model and have one of the best physiques in the industry "

We'll personally this guy has got a real nice definition along with the size which is really important for an elite and professional look. He sure is The prime example of a great and one of the best physique On our count down of the top 5 natural bodybuilders.


4) Jeff Rodriguez

Jeff rodriguez started bodybuilding during his college days while he met a guy at the gym who told Jeff that he sees some real potential in him to get somewhere in the world of bodybuilding. That thing made him realize of his true potential and he started working hard for his goal and to achieve his dreams.

Where does his motivation come from ?
His motivation for training, eating/dieting and bodybuilding in general comes from himself. Bodybuilding is a lifestyle and hobby for him.

He says 

"I enjoy training, eating well, and striving to make improvements in the gym and to my physique, so my motivation comes from enjoying what I do." 

I've seen a ton of bodybuilders and can't recall seeing triceps like Jeff's. All three heads are completely separate and totally shredded to pieces. He comes 4'th on our list of top 5 natural bodybuilders.

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SEE ALSO - 5 Greatest bodybuilding physiques attainable by man
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3)  Ulisses Williams jr. ( Ulisses jr.)

Ulisses jr. is one of the top fitness models present today claiming to be totally natty. As a kid Ulisses used to be good at sports and very active, he relied on his athleticism to keep him ripped and lean, but other guys that used to play with him outdid him because he never paid attention to his diet.

 
He wanted to get out of skinny him and end up into getting strong and big and so that was the thing that kicked him and made him start working out and change his lifestyle to become what he is now.

What keeps Ulisses motivated  ?

My motivation comes from many different sources. From within to be the best! From my family and friends who believe in what I do. Old school bodybuilders from the golden era and my fans who stay motivated by following my fitness journey.
I surround myself with people that keep me focused and motivated.




2) Lazar Angelov

You must have heard about Lazar Angelov obviously, this guy's images are floating all over the web including the social media platforms such and on most of the fitness articles that tells you to transform. Guy with the most amazing abs muscles and totally shredded body with huge deltoids and fine ripped chest. Yes, this guy totally took the natural bodybuilding thing to a new level.

Lazar used to play basketball and was a professional player. He used to do a lot of aerobic exercises and basketball game related workout two times a day and a body weight workout in the middle. After leaving basketball lazar joined the army, in which he served year where he discovered his true potential and realized that he has a real nice built which he just need to work upon a little and carve it, so lazar went into bodybuilding and it took him a lot of years to build a body that is totally natural, drug free and there is no point where he has ever used any kind of steroids in his life.

He is and always remain one of the greatest natural bodybuilders of all the time.


1) Michael O'hearn

Mike o'hearn is one of the most popular natural bodybuilder of all time. He grew up in Washington DC and had his first competition when he was only 15. Personally when i first saw him I didn't knew that he was natural and that's obvious he doesn't look natural at all, a lot of bodybuilders take juices and doesn't stand even close to his physique with all that stuff.



Mike O'hearn has is professionally and actor and a bodybuilder. Most of you would recognize him as  the american gladiator titan. He has been featured in over 480 magazine covers and was the fitness model of the year seven times and four time Mr. NATURAL UNIVERSE title holder. 

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Along with an effective abdominal workout that includes exercises that target all areas of your midsection from crunches to leg raises. This is a diet plan for getting a healthy pair of core muscles. This diet will also help you torch the abdominal fat in a natural way without including any performance supplements.

DIET SCHEDULE

Breakfast:

 � 40 gms of muesli
 � 5-6 egg whites
 � 250 ml milk approx 1 glass
 � 10 almonds/ badam

Mid morning(11:30):

�  Fish 100 gms

�  An apple

Lunch:

� 1 bowl dal + 2  chapatti
  with 1 plate green salad 

Snacks(~ 4:00):

� Peanut butter (~two table spoon) 

Pre workout:

 � 100 gms of sweet potato
   or a banana

Post workout:

� 5 boiled egg whites

and a glass of fresh juice

Dinner(or after 1.1/2 hrs of workout ) :

� Chicken 250 gms + 10 almonds / badam

Note

� Don�t be empty stomach

� Dinner should be 2 hrs. before bed time

� You can take fish oil(sea cod) 2 tablets a day(any time)
� Supplements are not included in the diet plan, consult your trainer according to your goals.

This is a performance diet

Follow the diet regularly and as stated by the trainer, do not eat more or

less, than guided

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Working out forearms is a crucial part of bodybuilding. Some prefer them more oftenly some don't. I must tell you that working out forearms is much more important than you think, just like any other body part you workout in the gym. Also they help you lift heavy weights for your other exercises. Here is the list of top 5 forearms exercise for developing and strengthening up your forearm muscles for complete muscularity and raw strength. Have a look

Wrist curls

Wrist curl is one of the most important forearm exercises. It is weight training exercise for the flexor muscles therefore it is an isolation exercise.Wrist curl will help you build real big and strong forearm muscles. The technique to perform this exercise is really very simple. First grab a small rod with light weights (depends person to person) and sit on a flat bench. Now narrow your shoulders and place the lower side of the forearms on your laps as show in the image above. Now slowly and steadily curl the rod as show in the image with controlled movernts. Do 3 sets with of  12-10-8 reps with gradual increase in weights.

Barbell reverse wrist curls

The barbell reverse wrist curls is the reverse of the original wrist curls. This exercise should always be done in combination with the barbell wrist curls. It is a weight training exercise for the isolation of forearms which works especially on the extensor muscle. To perform this exercise, grasp a rod with considerable light weight plates on both sides, sit on a flat bench narrowing your shoulder and resting your elbow on the thighs with your wrists rotated downwards and just little beyond your knees.Thats all, perform the reverse curls now with slow and controlled movements as shown in the image.

Forearm barbell curls

Forearm barbell curls is also widely performed across the world. The primary muscles that are involved in this exercise are forearms extensor and finger extensors.

Method to perform this exercise -
1. Hold a barbell at arms' length using a shoulder-width overhand grip.
2. Raise the bar up toward shoulder level(just little lower to the shoulders) , curling your wrists up and back as you bend the elbows.
3. Lower the bar back down to the arms' extended position, dropping the
wrists down.

This exercise is similar to the bicep barbell curls the difference is just the the grip is reversed.

Hammer curls

People usually perform hammer curls for biceps, but you must know that this exercise also involves forearms muscles. Major Muscles involved in this exercise are Brachioradialis and secondry muscles are brachialis forearm extensors and flexors, biceps.

 Method to perform this exercise -
1. Hold a dumbbell in each hand with your palms facing inward (thumbs
pointing forward).
2. Curl one dumbbell at a time up toward your shoulder, keeping your palms
facing inward.
3. Lower the dumbbell back down to the arm's extended poSition, and repeat
with the opposite arm.

Rope weight lift

Rope weight lift/twist/curl is a great way to exercise your forearms muscles. This exercise works on forearms efficiently. The way to do this exercise is to tie a rope to a handle or a stick and hang a weight tied to the other side of the rope. Make sure the length of the rope is appropriate and should not be too long that it touches the ground. Hold your arms straight and steady while holding the bar/stick in your hand. Now quickly roll the weight up ( make sure you don't raise your shoulder as the key part of this exercise is to put the whole stress on your forearms and only on forearms. Once you roll it up to the top the reverse the process to the bottom point. That's one cycle, Do 2-3 cycles of this exercise continuously without taking any break in b/w. Increase the number of cycles as you desire according to your capabilities.




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Kali Muscle was born and raised in Oakland, California. Even though Kali had a rough and tragic childhood, He still pursued his passion for football and received a football scholarship to Fresno State as a running back. Kali decided he had to relocate to Los Angeles in 2010 in order to become successful in acting and bodybuilding.


 Kali's first project was only two weeks after his arrival in L.A. after auditioning for a Matthew MCconaughey project which Kali ended up booking. After Kali Muscle first stint with acting things took off fast for Kali Muscle's career. He then signed with a commercial agent and immediately got booked for his first national commercial with Old Navy.

The rest is history from there. Kali Muscle then went on to do national commercials for Taco Bell,Geico,Snickers,Comcast,Honda and many more. Kali has also been in a host of movies and television shows in his short time in Hollywood.

Born: 1985
Nationality : American

Source : IMDB


Here are some commonly asked questions about him.



Q1.Why was Kali muscle sent to prison ? 
The answer : He did robbery of some sort.


Q2. What is Kali Muscle's Real Name ?
The answer : Kir-Kendall Chuck (You can see that from his Prison ID from his kali muscle video. Although I'm not sure if it real or not).


Q3. How tall is Kali muscle ?
The answer : His height is ~5' 9" and he weights around 240lbs. Chest: 147 cm � 57,9 inches.

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