What's Most Important For Growth?
What's Most Important For Growth?
What’s the most important aspect to building muscle? Is it the training, nutrition, or supplementation? This is what you will find if you research this online but, is it right?
Let’s break this down one by one.
1. Training
This seems to be the easiest out of the three. You are not going to grow any muscle sitting at home on the couch watching reality t.v. are you? Like it’s real anyway. However when you do go to the gym to workout I’m pretty sure you are going to get some type of results, but is it the results that you want? Are you going to plateau? Are your results not coming as fast as you would like? Or are you going to get all pumped up in the beginning of the year and then suddenly drop off after the first few months like everyone else?
2. Nutrition
Yes, Nutrition is vital to your bodybuilding needs. Without the proper nutrition you can’t build muscle. Well maybe a little, but not the kind of muscle were talking about here.Have you ever seen guys in the gym who can lift a lot and look strong or huge but have big stomachs? Who cares that you can bench 510. I personally don’t want to look like that and I’m guessing you don’t either. What I'm trying to say is that you can tell in the gym who has a good diet or a bad one. Have you ever wondered why the gyms are so packed on Mondays? Some people don’t workout on the weekends, but some probably blew their diets over the weekend and all of the cardio equipment is full. I have some news for you, you can’t out train a bad diet. Did you get that. No matter how hard you work out, if your diet sucks your body will show it.
If you want to build lean quality muscle your diet has to be in check. There are certain times of the day that you need to consume food in order to have optimal muscle gain. Not all times are created equal.
3. Supplementation
Supplements is a multi million dollar industry. Will they help you with your gains? Don’t be so quick to pop a supplement like the muscle magazines tell you. All they want is your money. However they do work if your diet and training are at least 90% dialed in.
We live in a society of quick fixes. That’s why we have fast food, high speed internet, drive throughs, you name it. We are so fixated on the now, but getting the body you want is going to take a little time. It won’t take you that much time if you follow my 60 Day Transformation system.
Supplements can be great if you know which ones to take. Knowing what works and is affordable will help you tremendously. I have had some great experiences with supplements, one in particular. It actually helped me gain 20 pounds.
Supplements you will need:
1. You’ll need to consume a carbohydrate drink before and mid way through your workout. I recommend something like Allmax Carbion, Virago, etc.
2. In your Intra carb drink (Allmax Carbion) put 10 grams of BCAA’s and 5 grams of creatine. This will help aid in muscle recovery and soreness. After your workout consume another 10 grams of BCAA’s with another drink of your choice, preferably carb drink.
3. Protein Powder for Shake mixed with 5 grams of Leucine. (Consume 1 hour after training)
4. An hour after your protein shake will be your first BIG meal consisting of carbs and protein only. Not fat.
5. In the morning and evening consume fish oils.
5- 6 Meals A Day
Why 5-6 meals a day?
1. Eating 5-6 meals a day will prevent you from over eating.
2. Eating 5-6 meals a day will help you build more muscle because of the steady flow of amino acids.
3. Eating 5-6 meals a day will help speed up your metabolism.4. Eating 5-6 meals a day will control blood sugar levels.
5. Eating 5-6 meals a day will increase energy levels.
Eating 5-6 meals a day is very important for muscle muscle growth and for overall health. Did you know that just by having muscle on your body you burn calories? You can take two men watching a movie and the one who has more muscle will burn more calories. That’s just one tip for fat loss. The quickest way to fat loss is muscle gain.
For the best results you should be eating every 2-3 hours a day but why?
Well, it's been widely known that 6 meals a day promotes a steady stream of nutrients such as amino acids to your body. This will make your body stay in a positive nitrogen balance throughout throughout the course of the day. Nitrogen balance is the difference between the amount of protein you have in your body minus the amount of protein excreted. A positive nitrogen balance means you have a good amount of protein in your body. A negative nitrogen balance means you have a deficit of protein in your system.
Therefore, with a steady flow of nutrients into your body, you will create an environment for muscle growth.
If you want to gain weight and build muscle you have to eat big. When I say eat big, you have to eat a lot of calories according to your own body weight. The example is for a 200lb male but, the same principles apply to anyone. It’s just a little simple math.
Body weight x 20 200lb male x20=4000cal a day to build muscle. 50% from Carbs 30% from Protein 10% from Fat
Every gram of carb= 4 Cal Every gram protein= 4 Cal Every gram Fat=9 Cal
Here is how to do the math below:
1. Carbs.
You take the total amount of calories (4000) and multiply by .50 to get 2000 calories. Then there are 4 calories for every gram of carb. So you dived 2000 calories by 4 to get 500 grams of carbs. This is what a 200 pound man has to eat everyday to build muscle.
2. Protein.
You take the total amount of calories (4000) and multiply by .30 to get 1200 calories. Then there are 4 calories for every gram of protein So you dived 1200 calories by 4 to get 300 grams of protein.
3. Fats.
You take the total amount of calories (4000) and multiply by .20 to get 800 calories.
Then there are 9 calories for every gram of fat. So you dived 800 calories by 9 to get 88.8 grams of fats.
Recap:
500 grams carbs 300 grams Protein 90 grams Fat
Divide by 6 meals a day. 83 grams carbs with every meal. 50 grams protein with every meal. 15 grams fat with every meal.
Post nutrition is probably the most important time to consume food in order to build muscle. 30 to 60 minutes after your workout you should consume a protein/carbohydrate shake.
After your shake, wait another hour and consume your post workout meal. Experts agree that post nutrition is critical and the optimal time for muscle growth is within that 1-2 hours after your workout. The body’s response to supplementation is at its greatest during this window of opportunity.
Your recovery meal is very important so I would suggest that you plan your meals a head of time as this will be better for you not having to look around for food in a panic. You don’t want to eat just anything either. Get in a good source of protein, complex carbohydrate, and vegetable.
Eat Protein With Every Meal
Eating Protein with every meal is essential to building lean muscle mass. The more muscle mass you have, the greater your metabolic rate.
It is said that protein can curve cravings and keep your body in fat burning mode. Eating protein gives your body a bigger metabolic boost than eating carbohydrates or fats.
Protein is necessary for maintaining a strong immune system and for optimal hormone and neurotransmitter production.
Protein also stabilizes blood sugar levels, which helps maintain consistent energy levels, control appetite and reduce body fat storage.
How Much Protein?
For a long time now the recommended daily allowance (RDA) has been 0.8 grams per kilogram of bodyweight per day.
Recently there have been studies by Canadian scientists that have determined that the RDA is too low and should be approximately 1.2 grams per kilogram per day for sedentary people.
1. Athletes and bodybuilders require more. They require up to 1.5 grams or even 2 grams per pound (3.3 to 4.4 grams per kilogram) depending upon the individual’s goals, body type and training levels.
These amounts will equate to approximately 40%-50% of total calories for most people.
When you plan to make 5-6 meals a day you should always start with protein first. You should divide your protein between your six meals. So for example, a 200 pound male would need to eat about 33 grams of protein with every meal.
Rotate Your Protein and Carbohydrates
One thing to remember is to rotate your Proteins and Carbohydrates for every meal.
The reason for doing this is because your body reduces the development of food sensitivities which are known to increase cortisol in people. Cortisol is a stress hormone that:
a. increases blood sugar through gluconeogenesis
b. suppressing the immune system
c. aiding in fat, protein, and carbohydrate metabolism.
Your body can create antibodies to the food you have consumed on a daily basis over a period of years.
For example, if you eat chicken in meal 2 don’t eat chicken in meal 3. Eat another protein like fish, turkey, or eggs. However, It is ok to eat chicken again in your 4th or 5th meal just don’t eat it back to back, split it up.
The Meat and Nuts Breakfast
What about the breakfast of champions? Cereals is one of the worst things you can eat for breakfast, that’s if you eat breakfast at all. You must eat breakfast every morning but, the best breakfast is the Meat and Nuts Breakfast.
This one nutritional tip will increase:
a. Leanness.
b. Energy.
c. Sustained mental Focus.
The meat is responsible for a slow and steady rise in blood sugars.
The nuts are responsible for being a great source of healthy fat that allows the blood sugar to remain stable for an extended period of time.
Here is a breakdown of a typical meal cycle:
Morning - Protein/Fat’s
Lunch time - Protein/Carbs
Post Workout - Protein/Carbs (Big Meal)
Second Post Meal - Protein/Carbs
Before Bed - Protein Fat
What kind of protein?
Chicken
Steak
Eggs
Greek Yogurt
Turkey (ground or patties)
Bison
Fish
Etc.
Carb Sources? (Very Important to Weight Gain)
White Rice
Potatoes (White, Red, Sweet Potato)
Pasta
Cereal (Preferably ones made with rice like chex's,
lucky charms, Fruity Pebbles)
Oats
Fats
MCT oil or coconut oil
Mixed Nuts Nut
Butters (peanut or almond butter
Grass Fed Butters when cooking
Olive Oils when cooking
Avocado
Red Meats (Eat in morning or Night)
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