We all dream of a well toned muscular body. Nobody likes to be fat and tired all the time. A well carved abs grabs everybody’s attention immediately and floods one with lots of compliments. But this is not possible in a single day. A lot of hard work and discipline goes into it and so one has to remain focused throughout to achieve muscular body. Body building means toning one’s arms legs and stomach so that they become strong. It is very important to maintain a healthy body weight throughout. It is not a miracle that will happen overnight but requires lot of consistency and dedication. Normally to achieve a well toned muscular body, one might need 6 to 12 months. If one does not follow a proper way, it can be dangerous and harm health. Thus a proper training and diet is of great importance and must be followed with all the dedication and patience. Deca Durabolin, also known as Nandrolone Decanoate is no longer used in medicine and is thus quite popular among body builders.


Diet routine

Diet or the food that we eat plays a vital role in body building. One cannot alone get a toned body through exercise and weight training. Food consumed is also equally important. In body building, basically the fat portion is reduced and one builds muscle mass instead. To achieve this, diet routine should be followed religiously. Here are certain tips to start with:

  1. A proper diet provides with nutrition to our body and prevents it from excess wear and tear. It is very important for the body muscles to recuperate after strenuous exercise. So the food included must be high in proteins. Proteins are building blocks of our body. They are extremely vital to repair muscles. So one must include eggs in diet. Lean proteins like chicken, green leafy vegetables are also very good source of protein.
  2. Cut down all the junk food immediately. They all are high in sugar content and can hinder the process of building toned body.
  3. Have starchy carbs after training. These include brown rice, quinoa, potatoes, oats and whole wheat pasta. They are high in starch but low in fat content. They provide energy to the body after session of training.
  4. Include lots of fibre in your diet. This can be done simply by incorporating fresh and seasonal fruits and vegetables. They provide the body with required fibre content.
  5. Try to eat every 2-3 hours. This helps body to recover and prevents it from going into starvation mode. It also helps one to eat correct portion size.
  6. Include dairy products like skimmed milk and curd in your diet. Also limit the intake of oil. Use oil sparingly. Do not consume deep fried, oily items.
  7. Fish is also included in the diet. It provides lot of vitamins and nutrition and is less in fat content.
  8. Drink plenty of water to stay hydrated.
  9. Do not take caffeinated drinks in excess. Limit the intake of tea, coffee and other aerated drinks. They provide empty calories only.

For good toned body, it is absolutely essential to pay attention to calories. Try to burn calories but see that muscle is not burnt. Here the aim is to get rid of excess fat only.


Along with nutritious diet, the various supplements are also important. One need to take these with milk post training. Protein supplements provide strength and prevent injuries to the body. The proteins lead to proper recovery of the body. Along with them, vitamins and minerals supplements are also needed. They are necessary for proper and toned body.

There are several body building supplements available in the market too; however, it is always suggestive to seek advice from your family health practitioner before beginning. Deca Durabolin is no longer used in medicine. You may look up to buy deca durabolin online from a reliable store only.

So the basics of body building include proper weight training and exercise, healthy and nutritious diet and intake of good quality supplements. One should have a positive approach towards it and remember that it cannot be achieved overnight. Stay calm and patient and do not be distracted by steroids and other drugs which claim to help in body building. They have numerous side effects. Thus have faith in yourself and start your journey towards toned and stellar body today!