It's the same story every day, you step on the scale and what does it say? Has anything changed? You go in the gym and you look in the mirror and it's the same limp body looking back at you and it shows in the lightweights you are using.
Any sign of progress? No? It's frustrating. Isn't it time that your growth, and strength gains are a daily visual routine?
So, you're sick and tired of seeing the same old measurements, your body composition staying the same, your body weight is the same and so are the poundage's your lifting in the gym.
If you want to turn heads when you walk into the gym and become a muscle bound freak instead of blending in with the crowd, then this is a quick and easy guide to eating BIG.
This is for individuals-male or female-who want to build bigger muscles but don't know how. If you apply the "anti-conventional" concepts I will discuss and outline here then you may see changes in the mirror in as little as one week.
By eating lots of quality foods, taking supplements, and working out on a regimented program, your muscles will grow to the point of bursting. Let's first address caloric intake. Some say to eat 15 Calories per pound of body weight.
Bodybuilders, Strength And Sports Athletes."
I would like to know where they came up with that number? Must have been some simpleton who has a degree in nutrition. Basic nutrition does not apply to bodybuilders, strength and sports athletes. It just doesn't. But, let's use that number.
Let's create your "Hardcore Size Diet." Start by figuring out how many calories you should consume each day by using the above number multiplied by your bodyweight.
Example: Begin with 15 Calories per pound of body weight; if I'm 150 pounds that translates into 2,250 calories per day. In actuality, that turns out to be NOT ENOUGH for me to build muscle. It keeps me at a maintenance level. I pump iron 5 days a week, for about an hour at a time. And I do 30 minutes of cardio every morning.
The above amount of calories is very insufficient in the way of muscle and strength gains. But, as a starting point I'll let you use the 15 calories per pound of body weight. Then give yourself time and appropriately tweak your food intake upward by 100 calories a week. And you will start to feel and see changes in your physique.
Eat Every 3 Hours:
You're reading this because you are one of many who are trying to get the answers. The answer to putting on weight: quality weight and size. Well, its right in front of you. EAT! I can't tell you any simpler.
You need to eat more quality foods and lots of protein. But, like most things in life, it takes hard work, dedication and intensity to eat the amount of food you need to get lean, strong and add size. So if you're looking for that quick fix answer, listen to some wannabe small personal trainer who thinks they know what it takes to get big. But, if you want to get past those tags of being a hard gainer and want the facts then keep reading.
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If you want to gain weight, you have to eat with the same intensity as you train. Just how important are your meals to gain? Let me put it to you this way. If you don't eat and pound down the protein you might as well forget about lifting all together.
Eating is important to gain quality mass. When I went off to college, I was a 200-pound linebacker, but because of injuries on the team I was asked to play offensive guard. I started lifting weights with my Hawaiian roommates and we ate big meals at every sitting.
At seasons end I was 215... My bench press and squat max increased as well. Now, how many football players do you know gain weight during the season? We lifted weights, played football and ate buckets of food. Oh yeah, went to school somewhere in there. Simple stuff people!
You have to grasp that bodybuilding nutrition has certain guidelines, but if you are a serious bodybuilder, you will apply them to your own needs. Gaining weight is work, just like dieting is. I've met many bodybuilders that have a problem gaining weight and quality size in the off-season. My wife was that way. Why? Well, it's hard.
Just like competition, dieting takes dedication and focus so does gaining off-season bulk. First, just like you should be planning your workouts and writing them down in your journal; so should you be planning out your meals. So, sit down, grab a pad and pen, and write down a meal plan.
You need to try and get at least six meals in, every single day. Or, basically, to play it safe, you must eat every 3 hours. Some say eat only during the time you are awake. I say, why and miss a window of opportunity to get BIG. Set the alarm to get up in the middle of the night, or if you wake up in the middle of the night take a protein shake.
Top Selling Protein Powders:
Yes, rest is the next most important item in gaining size after training but either do what I'm telling you or miss an opportunity for growth. Stay on an eating schedule and try and never deviate from it.
Why so strict? Well, if you don't eat approximately every 3 hours or you miss a meal, you're body will start to cannibalize your hard-earned muscles. Again, as stated about taking large amounts of protein and eating in the middle of the night some so-called experts will tell you not to do those things, and I say, yeah that's why you're small. During sleep, your body is essentially starving and cannibalizing muscle. So feed it.
Now that you grasped the importance of eating every 3 hours let's talk about protein and calories. Now the BIG PROTEIN question. Eat more than they say you "need" (1.5 - 2.0 grams per pound of bodyweight).
I am always reading about some sort of documented evidence suggesting that those of us who lift weights can benefit by consuming only 1 gram or less of protein per pound of body weight per day. Then, in the same sentence they say more than that it is a "waste."
Even some bodybuilding nutritional articles print that LOW number. No wonder everyone is wondering why they are not growing. It's a ploy to make you buy those non-working products that say they're like steroids or pro hormones. Excuse me but nothing can mimic or do the same as steroids. Nothing!
First of all, who in the h-ll suggested that? Must have been a small pencil-necked geek, stringy marathon runner or someone who has never ever lifted a weight in their lives. I read once that Dr. Squat started a seminar by saying, "No pencil neck geek is going to tell me how to grow." How true Doc!
So, your goal should be to eat a lot more protein for muscle building mass, size, and strength. Take 1.5-2.0 grams per pound of bodyweight or anything in between will generate muscle growth and produce fat burning. This alone will keep your muscles bursting with size, strength and energy. However, this would require a greater reduction in your carbohydrate intake, which can have negative consequences for building muscle "size." So, up your fats.
I always have about 4 tablespoons of heavy cream in each of my 4 daily protein shakes. If you're eating oodles of carbohydrate, your body will burn it (glucose) in preference to other fuels, IF AND ONLY IF you work it off.
Consequently, it will have less of a need to convert protein-derived amino acids into glucose via gluconeogenesis. Big word. Thus, there will be less of need to burn fat to supply the energy required to drive gluconeogenesis. Well, maybe for some and most men, but not for women.
Gluconeogenesis is the generation of glucose from non-sugar carbon substrates like pyruvate, lactate, glycerol, and glucogenic amino acids. The vast majority of gluconeogenesis takes place in the liver and, to a smaller extent, in the cortex of kidneys. This process occurs during periods of fasting, starvation, or intense exercise and is highly endergonic.
Follow "Eating for Size" guidelines and adhering to the above simple principles and you'll start seeing changes in the mirror very quickly. Start on your Eating for Size quest today!
Protein, Carbs & Fat:
Let's talk about protein, carbs and fat. Now, that's where your supplements come in. Your bulking diet should be high protein, moderate carbs, and moderate fat. Always maintain 2g protein per pound of bodyweight. I am firm believer and so is the science that built Team Biohazard products that high protein diets are best for growth.
Protein is the most important element in muscle development and getting the right amount of amino acids in the lymph is important so be sure to take in protein with every meal. Have you heard this before?
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If you are eating 200g of protein a day and then go to 400g your body is not going to be able to metabolize it. You heard that before haven't you? Well, again, that's why they're small. I am 5'9" 280 pounds and eat combined with shakes 450 grams of protein a day.
Now, let's look at calories. I would gradually increase calories each week. It is hard to eat so much food so you better take your time, and eat in small increments. Build up gradually.
Everyone asks this: what should I eat? What "kinds" of food should I eat? Well, d@mn, let's see. How about pizza, ice-cream, and cakes? That should do it. Come on, use your common sense. People want results but don't do what they really need to do. They ask you questions but brush your answers off because they are not what they want to hear.
I always get asked what is that exercise you're doing? What's it for? I've never seen that before what is it for? Or, my favorite; how do I get my bench bigger? Then I ask myself: "Why the h-ll did you ask me if you're not going to do what I told you?" In bodybuilding or a sport like football it takes time to be successful, to find out what works and what doesn't.
Now back to our food. There are a lot of good choices. My preference for protein is lean beef, turkey and chicken. But I also eat a ton of eggs and some fish on occasion. I also happen to depend on protein powders. Get most of your protein from whole foods first and use supplements for the rest, as it is hard to slam all that food down all the time.
As for carbs, I've learned that my body doesn't like pasta, rice, bread and other starches. That sucks because I love my Captain Crunch cereals. So, instead I chow oatmeal, old-fashioned whole oats; it's also a good source of fiber. I also eat sweet potatoes, mixed vegetables or broccoli.
Here is something no one tells you. It takes bucks to get BIG! Have you ever noticed how expensive it is to eat "clean?" But if you want to eat junk, you're food bill is a lot lower. Go figure. I guess our government wants us to be lazy and fat. A bodybuilder's diet is expensive. Who cares! For hardcore freaky status we do what we have to do to achieve greatness.
To most people they think it's all about steroids. It's not. It's about training (and how you train), nutrition (how you are eating), and supplementation. If you got the guts to make the journey into the fields of mass production then, in no time, you'll no longer be a hard gainer.
So, if you're looking to take your physique to the next level, this is what you do. Analyze... and reanalyze. When it comes to nutrition, most are uneducated. But, if you want to be huge and strong then stop asking questions and take my advice. Hardcore training and eating with proper nutrition combined with a good supplement regiment means you're gains will come fast. So, eat, and give me one more rep!
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