Nutrition Building Muscle Mass – Part 3

Parts 1 & 2 of this series covered ten significant and critical aspects of nutrition building muscle mass. In this part 3 article I will expand on a few of those tips and offer additional suggestions to help you achieve the physique that you desire.

Here are 5 more additional suggestions that you can utilize in your nutritional plan to augment your bodybuilding workouts. These include good fats, cycling protein, creatine, cortisol and overeating.

1. Good fats: As we discussed in a previous article fat is a critical component to your nutritional intake. Consuming fat won’t necessarily make you “fat”. Our bodies require a certain amount of good fats to function and grow properly. Healthy fats will help promote testosterone production. It is recommended that you eat 6 to 8 ounces of lean red meat each day. Also consuming salmon or fish oil capsules is recommended as well to ensure that you are getting enough Omega 3 fatty acids. These will help fight muscle inflammation and encourage glycogen storing.

2. Cycling protein: As suggested it is recommended that you consume 1 gram of protein per bodyweight. This is a general recommendation and of course may have to be adjusted depending on your body type, your metabolism and whether or not you are achieving the results you desire. To help enhance protein synthesis it is recommended or suggested that you cycle your protein once every two weeks or so. This can be done by dropping your protein intake to about 0.7 grams for 2 or 3 days and then increase protein intake up to 2 grams per pound of bodyweight for the next 2 or 3 days. After that you can resume the normal 1 gram per pound of bodyweight per day. This will lead to increased protein generation.

3. Creatine: This is one of the more well-known amino acids in the body and it acts as an energy source by helping to replenish our systems ATP supply. ATP is the basic energy component for muscular contraction. So creatine will help increase strength and improve the quality of muscle contraction in addition to supporting protein regeneration. Any serious bodybuilder should be supplementing their workouts with creatine on a daily basis. Their are several suggestions as to how take and how much you should consume but the general recommendation is 5 grams prior to and after training. This will help result in increased strength in addition to increased muscle mass.

4. Cortisol: The normal process in working out will cause muscles to become inflamed as cortisol levels increase in our systems. There is some research to suggest that if you can control excess buildup of cortisol you may promote better recovery. In addition glycogen formation will improve and testosterone levels will become more stable. You can help control the cortisol elevation in your system by taking supplements such as vitamin C, glutamine and phosphatidylserine.

5. Overeating: Most of us when we are implementing a sound nutritional plan to augment our bodybuilding workouts will attempt not to overeat for fear of gaining unnecessary fat or weight. But if you increase your calories every two weeks or so for 1 or 2 meals what will actually happen this will force your body to increase production of certain growth hormones which can convert those added calories and increased protein into muscle. So if you are consuming meals that consist of 40 grams of protein, 50 to 70 grams of carbs with the remaining balance of fats try increasing your meals to 60 to 70 grams of protein, 100 to 125 grams of carbs and even more dietary fat.

As you can see in this article it is important to supplement your diet with the appropriate combination of macronutrients and amino acids. If you would like to learn more about supplementation as well as gaining access to a system that will promote lean muscle mass while burning bodyfat please visit our website by clicking here now: Muscle Building Nutrition

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The Professional Muscle Building Diet Part 1

Okay, here is what your diet needs to be like to build muscle. Every day you need to eat 1.5 – 2 grams of protein per lbs. lean body mass. This sounds like a lot, but is easy to do. Next, make sure you are eating enough calories. You should eat as many calories as possible while not gaining fat. You need lots of complex carbohydrates(not only do they account for most of your calories, but these are what “fill you up” and give you the much needed energy.)

For example: During my “off season” (term referring to the time not dieting for a competition,) I was eating 3,000 to 4,000 calories a day. Your daily caloric intake should be as much as possible but without getting fat, as I already mentioned. Just be sure to spread them out evenly. Make sure that you are not eating too much sugar or that will lead to gaining fat as well. 5 – 6 meals daily will suffice with 2 – 3 hours between each “feeding”.

If you notice that you are gaining fat, reduce daily caloric intake by 300 calories for a week and keep doing so until you stop gaining fat. For this reason, it is imperative to measure your body fat once a week to make sure that the weight that you are gaining is not fat. You can get a skin fold caliper that measures body fat just about anywhere and for cheap.

You need to purchase a food scale. You will also need to record when you eat, what you eat, and how much of it you eat. Microsoft Excel is an excellent program to use, as it can be saved, and will add up all of your total calories, protein, fats, and carbohydrates. You also want to make sure that you are not allergic to any foods that you have never tried. For example: if you have never tried green beans, don’t eat a lot at first. Be Smart.

Supplements

Supplementation plays a HUGE role in getting enough nutrients. Supplements come in many shapes, forms, and sizes. I feel that the most important supplements include the following: Protein Shakes (Both Low-Carb and High-Carb), Protein Bars (Both Low-Carb and High-Carb), Amino Acid Supplements, Vitamins, and Creatine Monohydrate.

Protein Shakes as well as bars can be an excellent source of: Protein, calories, carbohydrates, as well as many vitamins and amino acids. Protein Shakes and Bars are convenient and some actually taste good! Amino Acid Supplements help the body reach peak levels of growth by supplying additional high-quality protein.

Amino Acids

Amino Acid Supplements can also be metabolized in the muscle, decrease muscle catabolism (breakdown) by acting as extra energy during exercise. Vitamins play a vital role in health and now I understand why my mother always made me take them as I grew up. Vitamins are the substances that your body uses for all of it’s metabolic processes. Vitamins provide the nutrients necessary for growth and repair.

Many products out there are considered multi-vitamins and are excellent. Creatine Monohydrate is a fabulous new supplement that first became popular in the 90’s. As users nation-wide reported immediate, massive results, many others tried and also received results. An immediate gain of ten-pounds of lean mass is common and has found a home on every serious bodybuilder’s supplement bag.

Here are some meal plan examples:

Day One

Meal One:
6 Egg Whites
1 Yolk
4 oz. Chicken Breast
1/2 Cup Oatmeal
1 Apple

Meal Two:
Meal Replacement Shake

Meal Three:
10 oz. Chicken Breast
1/2 Cup Rice
4 Cups of Salad
2 Tablespoons of Dressing

Meal Four:
2 Cans Tuna(in water)
1 Cup Rice
2 Carrots

Meal Five:
Meal Replacement Shake

Meal Six:
10 oz. Steak
2 Baked Potatoes
2 Cups Vegetables

Day Two

Meal One:
6 Egg Whites Scrambled
2 Packets Instant Oatmeal
1 Serving Strawberries

Meal Two:
Meal Replacement Shake

Meal Three:
Steak
Potatoes
Green Beans

Meal Four:
2 Protein Bars

Meal Five:
Chicken Breast
Rice
Cauliflower

Meal Six:
Catfish
Potatoes
Squash

Day Three

Meal One:
Meal Replacement Shake

Meal Two:
Grilled Chicken Breast
Beans
Spinach

Meal Three:
2 Protein Bars

Meal Four:
Steak
Corn
Tomatoes

Meal Five:
6 Egg Whites
1 Cup Oatmeal
2 Large Carrots

Meal Six:
Meal Replacement Shake

Day Four

Meal One:
3 Egg Whites
1 Protein Bar (High-Carb)
Celery

Meal Two:
Cod
Potatoes
Green Beans

Meal Three:
2 Protein Bars

Meal Four:
Steak
Rice
Peppers

Meal Five:
Meal Replacement Shake

Meal Six:
Salmon
2 Baked Potatoes
Cucumber

This is only a sample of a muscle-building diet. Notice that the Meal Replacement Shakes and Bars do not have to be for the same meals each day or that there is a set number of them you drink a day. You can insert different foods into each meal.

You should get carbs from:

* Bean

* Oatmeal

* Potatoes

* Rice

Protein should be from protein shakes and bars (make sure there is minimal sugar) and from lean meats: Chicken, Fish, Lean Steak, etc. All fruits and vegetables are acceptable and should be eaten.

Mike Murphy is an expert in the fields of exercise and nutrition. He is an amateur bodybuilder and highly sought after personal trainer and online personal trainer. For more Muscle-building nutritional advice visit Mike’s Online Personal Training website.

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Muscle Building Diet Info – Part 1

In previous articles, we looked at various characteristics that your workouts would have to have for maximum muscle building.  But training is only one part of the overall process.  
Your muscle building program will never be ‘complete’ unless you have the right diet.

When trying to building muscle, the first thing you need to think about is your overall caloric intake.  You’ve heard it a million times, and it’s true – gaining weight and losing weight is all about calories in vs. calories out.  If you consume more calories than you burn up, then you’re going to gain weight.  If you burn up more calories than you consume, then you’re going to lose weight.  It’s as simple as that.

Now, most people think of that little equation when they want to lose weight, or keep from gaining fat.  They’re usually worried that if they take in more calories than they burn up, they’re gonna gain weight, and that weight is going to be fat.  Now, for the most part, that’s true.  However, the same principles apply when talking about putting on muscle.

See, you can never put on more bodyweight (be it muscle or fat) unless you’re consuming enough calories.  You’ll never add 20 pounds of lean muscle or add an inch to your arms when if you’re barely eating.  It just won’t happen.  It would be like trying to build a huge office building with only one truckload of bricks.  It’s just not going to be enough.

So the first thing you need to make sure of is that you’re eating enough.  You don’t have to go crazy and eat 8000 or 9000 calories per day like some of the bodybuilding magazines tell you to do.  You can start off by just adding 500 calories per day to your diet – that will do a lot more than you probably think.  And 500 calories isn’t that much on a daily basis – you wouldn’t be adding crazy amounts of food to what you already consume.

If you’re really small and have a fast metabolism, you could even go for 1000 extra calories per day.  (I’ve got a fairly extreme example you could follow that I’ll tell you about at the end of this article.)
After ensuring that you’re consuming enough calories, you need to make sure that a fair number of those calories are coming from protein.

Protein essentially is muscle.  Protein is made up of amino acids, and it’s amino acids that are known as the “building blocks of muscle”.  So when you consume protein, you’re consuming the very thing that’s going to directly go toward building extra muscle.  So you have to make sure your protein consumption is high.

That doesn’t mean you have to go totally overboard, though.  There are some recommendations out there that are just nuts – 2-2.5 grams of protein per pound of bodyweight, 400-500 grams of protein per day…wow.  That’s nuts.

For more no nonsense muscle building information then check out No Nonsense Muscle Building #1.

Muscle Building Secrets Part 1 Platz

Muscle Building Secrets Part 1 Platz

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