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Proven to add one pound of muscle every single
week!
1.
Continuously take in protein. Take in as much protein as possible.
When you eat and store protein, protein synthesis takes place and your muscles
begin to grow. To always have the protein available to make your muscles grow
you must keep adding protein to your diet. Protein continually gets drained out
of your system not just for use with your muscles but for other tasks such as
creating hormones. Your goal should be to add more protein than your body is
able to break down.
2. Ways
to get protein. You should aim for 1 gram of protein per pound of
body weight. This calculation is about the maximum amount your body can use in
one day. If you weigh 180lbs, you should take in 180 grams of protein each
day. You can find these proteins in Chicken, eggs, cottage cheese, roast beef,
milk, tuna, peanuts, etc… Once you pile in the protein, balance out the rest of
your intake of fats and carbohydrates.
3. Eat
More Healthy Food. You must take in more food to grow. To grow the
proper way, you need to eat more healthy food. Take in as much food as you need
to continuously put on one pound per week. If you fail to put on one pound per
week, add 500 more calories per day. Use the information below to find how many
calories you should take in.
A. Your weight in pounds: _____
B. Multiply (A) by 12 to get your basic
calorie needs: _____
C. Multiply B by 1.6 to estimate your
resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of
minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of
minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie
needs: _____
H. Add 500 to G: _____. This is your
estimated daily calorie needs to gain 1 pound a week.
4. Build
large muscles. If you are just starting out lifting, any type of
workout will increase your protein synthesis but if you have been lifter for a
longer amount of time, you will build the most muscle in the shortest amount of
time by focusing on the large muscle groups. The muscle groups are considered
your back, chest, and legs. To work these large muscles while hitting the
secondary muscles at the same time, consider pull-ups, deadlifts, bent-over
rows, bench press, military presses, and dips. You should try to do two to
three sets of 8 to 12 repetitions with 60 seconds of rest between sets. This
will keep your heart rate up giving you a cardio work out as well. You should
never do sets with anything less than 5 reps. One set less than 5 is okay.
5. Drink some protein.
Protein synthesis increases when you drink amino acids and carbohydrates before
working out. A mixture of carbohydrates and amino acids will help store the
protein in the muscle tissue. You want to aim for at least 15 to 20 grams of
protein in any protein drink. You can gain your protein and carbohydrates
through tuna and turkey sandwiches but liquid proteins such as shakes absorb
faster into the body.
6. Work
hard & rest. Do a complete full body workout followed by a day of
rest. Heavy lifting increases protein synthesis for up to 48 hours of your
workout. Also, your body is repairing the muscle tissue that you stretched
during your workout which is burning more calories. Your muscles grow when you
are resting, not while you are working out.
7.
Carbohydrates after your workout. On your rest day, feed your body
carbohydrates to rebuild your muscles. This creates insulin which will slow
down the rate of the protein breaking down. Some good sources of carbohydrates
that you can take are oatmeal, banana, a sports drink, and a peanut butter
sandwich on wheat bread.
8. Feed
your body every 3 hours. You need to feed your body every 3 hours to
keep new proteins in the body. You should take the number of calories you need
in a day and divide that by six. This is a close estimate of the amount of
calories you should consume every meal in the day. You should incorporate at
least 20 grams of protein in each of those meals.
9. Treat
yourself to ice cream. Yes, that’s right, ice cream. After 2 hours
of your workout, have a small bowl of ice cream. This triggers a surge of
insulin in your body that works better than most foods. This will slow down the
protein breakdown. You can also mix protein powders into your ice cream to form
a shake with some skim milk.
10. Milk before bed.
30
minutes before you get your 7 to 8 hours rest in the day, eat a combination of
carbohydrates and protein. These calories are more likely to stick with you
during your sleep and will reduce protein breakdown in your muscles. A good
combination to eat is raisin bran with a cup of skim milk or a cup of cottage
cheese and a small bowl of fruit. Once you awake from your good nights rest,
eat right away. Your body is always burning calories and breaking down
proteins, so this will help recharge your body.
Key factors
Drink protein shakes before your workouts.
Do not cram 2,200 calories in one meal like some weight
gainers or meal replacements provide. Most of those products carry 80% sugar
that will just add unwanted weight. Break your calorie intake down by the
amount of meals you are going to have throughout the day. This will help you
retain the nutrients in the body. You can get great supplements that will help
you gain solid muscle and mass at
www.HealtheSupplements.com.
After taking any for of supplements, you should always
have a large glass of water. Water will help carry the nutrients to all the
muscles and tissues that are in need for repair or rebuilding.
- Protein: Eat
between .7-1.0 Grams/lb. of bodyweight per day. (e.g. if you weigh 200lbs.
then consume between 140g-200g of protein)
- Carbohydrates:
For energy and metabolism. Good ones are oats, rice, whole wheat bread,
noodles, etc... eat between 1-1.5 grams/lb. of bodyweight per day.
- Be sure you are calorie
deficient: A calorie intake in the range
of 1500-200 calories is needed if you are interested in getting CUT.
Calorie deficient means you are putting out more energy than you are taking
in. The most effective way is to continue your workouts as planed and add
about 30-40 minutes of cardio or aerobic training.
- Eat according to the clock:
This is the most important part of the
cutting phase as well. Your goal should be to maintain a high metabolism so
that you are "burning" fat even when you are resting. If you eat 6-7 small
meals throughout the day, you body will become accustomed to that schedule
and will store less fat. If you think it is best to starve yourself and
just east one big or even two medium sized meals... think again. Your body
will become accustomed to that as well and store more fat for when you are
not eating.
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