Muscle Building & Weight Loss
Muscle Building Notes
You can add ½ - 2lbs of muscle per week on an appropriate mass-gain diet
Instead of an all-out quest for calories, aim for 300-500 more calories everyday then your body burns through exercise and normal functioning. To figure out this number, multiply your bodyweight by 17.
Mass Gain Calorie Amt = Body weight x 17
LBS=165X17=2805 Calories daily
Protein is vital for mass gains because it’s the only nutrient capable of stimulating muscle growth. The minimum intake is 1 gram of protein per pound of bodyweight per day, and up to 2 grams per pound is good! Having protein as part of a meal about every 3hrs helps ensure that your body gets the amino acids it needs to support muscle growth (get roughly 1/6 of your daily protein at each meal.
A carb- and protein-rich meal immediately following a weight session works in concert for muscle gain – the amino acids for protein are the building blocks of muscle, while carbs boost levels of insulin, an anabolic hormone that drives nutrients such as aminos into the muscle cells.
Drink plenty of water – 8oz every 12-20min on training days and more when it’s hot. Don’t wait till you get thirsty.
If you have a hard time adding lean mass, increase the carbs at both the morning and post-workout meal by another 40-50grams. These two feedings are the primary window in which a hardgainer needs to coax the body into an anabolic state. In general, when you eat more at your first meal, it helps drive up your metabolism, which is conducive to muscle growth. For these extra grams, aim for faster-digesting carbohydrates such as cream of cereal, fat free muffins, bagels, honey or white rice.
A successful diet isn’t just about cutting calories. It doesn’t work. Your focus should be about calorie control, but without setting off physiological alarm bells that cause your metabolism to slow to a crawl due to radical reductions in calories. That’s why you don’t want to go wildly low in carbohydrates for long periods. You need carbs to protect against a drop in metabolism.
DON’T MISS MEALS! Your metabolism increases every time you eat. A faster metabolism burns more fat and builds more muscle. Missing meals leads to a state in your body n which you lose all-important muscle tissue. Stick to 5,6 even 7 meals a day.
As a general rule: emphasize less-refined foods and lower-glycemic fiber-based carbohydrates such as oatmeal, beans and yams in your diet, both for health and other goal-related reasons. These carbs tend to satisfy your appetite and don’t digest too fast. Fast digesting foods stimulate the appetite center in the brain, triggering cravings and the desire to eat.
Your last meal of the day should be low in carbohydrates, because eating a carb-heavy meal before bed can trigger an insulin response while you sleep. Over time, insulin tends to cause an increase in body fat storage. If you train at night, a carb-rich post-workout meal is necessary – because carbs are used to replenish glycogen stores depleted during the workout session.
While eating the proper 5-7 meals a day, expect to lose ½ - 3lbs of body weight per week.
MEAL PREP – Prepping your meals the night before makes it easier to follow a diet. You need a large insulated lunch bag or cooler to store multiple meals if you’re away from you home. If possible, stock up on groceries you need for the week ahead – go n with a list so you’re less likely to impulse buy junk food and don’t find yourself missing ingredients in the middle of the week when you may not have time to make a shopping trip.
