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BUILDING MUSCLE TIPS #2 – WHAT AND WHEN TO EAT TO BUILD MUSCLE FAST

Tuesday, October 7th, 2008 at 5:27 am  
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Building Muscle Tips #2

Eat To Build Muscle

I’ve heard it said that building muscle is as easy as lifting heavy and eating. This may be an over simplification but it’s fairly accurate. There’s a bit more to it than just lifting weights and eating food suggests, but it pretty much sums it up.

Lets get into a little more detail though.

We mentioned in Building Muscle Tip #1 that the body experiences tiny tears and fractures in the muscles while you work out lifting heavy weights. This is a good thing because you’re teaching your body to grow and adapt to the increased workload. The important thing is to keep increasing the workload so you keep growing. So how does your body actually grow?

That’s the other half… Nutrition! Your body feeds on the foods you put in it to re-build the muscle fibers and make your body stronger. Therefore you MUST eat good wholesome food to nourish your body. Otherwise you will not achieve the gains you’re aiming for.

This step is as important (or almost MORE important) than actually lifting the weights. We’ve all seen someone who practically lives on KFC and McDonald’s without exercising. They’re fat and greasy, just like the food. Is that the way you want to feed your body?

Now don’t get me wrong, if you like a bit of take away food, go for it, now and then. It’s good to take a break once in a while. You’ll actually teach your body to “expect anything!” when it comes to food as well as lifting weights. A healthy “non-healthy” day is good for you.

However, if you want to make consistent gains then only good fresh and nutrient rich foods must be consumed the majority of the time.


Building Muscle Tips Eating For Muscle Gain Guidelines

  • Get a Good Source Of Whey Protein Supplement and keep your protein intake high
  • Eat 5-7 meals spread out through the day
  • Drink Plenty Of Water (If you’re thirsty, you’re already dehydrated!)
  • Avoid Saturated Fats, chemicals and preservatives

    These guidelines will keep you in an ANABOLIC state. This is a state of metabolism where your body is constantly repairing your muscles and you’re actually growing. You’ll see that the actual growth occurs not during the workout, but during the hours and hours after and between your workouts.

    All your doing during your workout is stimulating your body to adapt and repair itself. You do a good job (i.e. you work hard!) and your body will be craving all sorts of foods and good nutrients to nourish your new bigger, stronger muscles. Get used to being a big eater!

    Some of my favorite meals for keeping my appetite at bay are:


    Building Muscle Tips For Main Meal Ideas

  • Brown Rice and Fish (whatever looks tasty at the market!) with a leafy green salad
  • Scrambled Eggs on Toast (this is great any time but it’s obviously great as a breakfast meal any day of the week)
  • Steak and Potatoes/Sweet potatoes + Broccoli or Spinach (great for dinner!)
  • Wholemeal Pasta (or brown rice) Salad with Boiled Eggs, kidney beans and loads of fresh summer vegetables

    There are so many variations of food available to you. Many people will find that the best place to shop for these ingredients are not the supermarket but your local fresh food market. If you live near an Asian part of town, go there and you’ll get some of the best seafood and fresh vegetables you’re likely to find anywhere.

    As a bit of an in between meal I will often snack on either a protein shake or one of many easy protein sources.

    Building Muscle Tips For Muscle Building Snacks

  • Canned Tuna (a staple food for bodybuilders for more than 50 years!)
  • Canned baked beans (yep… high in protein)
  • Protein Snack bar (these often have good multivitamin supplements to boost your nutrient levels too)
  • Mixed Raw Nuts and Seeds (Great source of UN-Saturated Fats and great to help you stay in an anabolic state)
  • Vita Wheats / Other High Fiber Cerial + Whey Protein Powder Sprinkled on top

    Eating regularly the highest quality foods will provide you with the nutrition your body needs to build muscle mass fast. Your body will look as good as the food you put into it. So feed it well, and stay strong.

    Where did I get my muscle building nutrition ideas? Sean Nalewanyj. He’s the former skinny guy and successful author of The Truth About Building Muscle. The best and most informative resource for building muscle ever published.

    • MUSCLE BUILDING TIPS #3 ~ Squats, Dips, Bench, BTN Press and Chins ~ Everything A Growing Body Needs!

    Tuesday, October 7th, 2008 at 5:26 am  
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    Building Muscle Tips #3

    COMPREHENSIVE EXERCISES FTW!

    So what are the best exercises anyway? You wanna get big biceps? Gonna do some bicep curls and get massive? Nope… I don’t think so. Now don’t get me wrong, the bicep curl has it’s place. But not in an exercise program designed to get you bigger fast.

    We’ve got to think about this. What are the best exercises to do if you want to gain muscle and put on some solid weight? Exercises that work out MORE than 1 muscle is better. The reason why is because we want to economize.

    We’ve got about a 1 hour window (probably more like 45 minutes) where we can warm up, workout and warm down before our body starts turning from a muscle building machine, into a muscle BURNING machine. We don’t want to burn out muscles. So we want to get as much muscle work done within this time as possible. And the secret is the Comprehensive Exercise.

    Building Muscle Tips#3 The Comprehensive Exercise List

    Here it is… These are the exercises you’ll need to do in order to work out the most muscles in the least time. Do these exercises often and you’ll pack on large amounts of solid muscle in very little time.

  • Squats

  • Bench Press
  • Deadlifts
  • Standing Military Press
  • Bent Rows
  • Chin-Ups (if you can’t do chins, do Lat Pull Downs)
  • Dips (if you can’t do dips do Decline Dumbell Bench Press with your hands facing each other)

    These last two exercises are optional because the other exercises are so comprehensive that you’ve already worked out your entire body!

    Do them if you’ve still got time and energy during your workouts.

    Do 3 workouts each week, and try to do squats every workout. They’re the foundation of a strong body. They’re the largest muscles in your body. And working them out often will stimulate your body to produce muscle growth hormones more intensely.

    On that note: WORK HARD. These exercises are POWERFUL. So don’t mess with them. Do the exercises and do them with intensity. Lift between 5-7 reps, and do 3 sets each. Lift as much as you can and get someone to spot for you if you’re not confident to start. But make sure you do the work yourself. No slacking!

    The secret to making massive muscle gains in short amounts of time is to stress your body with INTENSE PHYSICAL RESISTANCE TRAINING.

    Use the same weight throughout the sets. i.e. if you start bench with 50kg, use 50kg the whole workout for bench. Change it up next workout by about 2.5% Keep good form and you’ll get great results. Never lift more than you can do 3 sets.

    Before you start your big sets it’s best to start with a couple of warm up sets. The secret here is to increase your resistance in increments.

    For Example:

  • 2 sets x 5 reps with the bar
  • 1 set x 5 reps with 1/4 your max
  • 1 set x 3 reps with 1/2 your max
  • 1 set x 2 reps with 3/4 your max

    You are then ready to commence your workout. Do this warm up for the first exercise you’ll be training, but not on the others. Generally the whole area will be warmed up effectively by your first exercises.

    Building Muscle Tips BONUS!

    The Truth About Building Muscle is the best muscle building guide on the internet today. It’s written by a fella named Sean Nalewanyj

    Download A Sample of his Ebook Here!

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