Building Muscle Tips Newsletter #3

Dear Fellow Muscle-Builder,

If there’s one area of the muscle growth
process where most trainees fail miserably, it’s in their
diet.

They go to the gym, train their asses off, and then completely neglect
to provide their bodies with the proper nutrients needed to actually
build new muscle.

One of the biggest myths in the bodybuilding
and fitness industry is that “as long as you exercise, it doesn’t
really matter what you eat.”

Nothing could be farther from
the truth!

Nutrition is an absolutely vital
part of the muscle-building process, and most top experts consider
nutrition to be even more important than what we accomplish
in the gym.

You train hard and break down your muscle fibers by lifting weights,
but without the proper materials needed to facilitate recovery, muscle
growth will be next to impossible.

Most people highly underestimate the
nutritional side of building muscle and have no idea just how badly
it’s hurting their progress. Actually, it’s not really a matter of
hurting their progress; if you fail to eat properly, you
WILL NOT make progress. Period.

You absolutely must provide
your body with the proper amounts of high quality protein, carbohydrates,
fats, vitamins, minerals and water throughout the day, or you can
kiss your gains goodbye.

The most important thing to realize
when it comes to building muscle is this…

In order to build muscle, you
must consume more calories than you burn!

This is the most basic rule you can
implement, and building muscle will be physiologically impossible
if you do not follow it. In order to build muscle, your calories in
MUST exceed your calories out.

Now, this does not mean that you can
gorge yourself on chips, pop and ice cream in order to load up on
calories. Not all calories are created equally, and you must consume
the right types of calories in order to gain lean, muscular
body weight.

There are 3 major food
groups that you should be obtaining the bulk of your calories from…

Protein

This is by far the most important muscle-building
nutrient because it is responsible for the growth and repair of damaged
muscle tissue. Every meal that you eat should contain some high quality
protein.

To achieve optimal
gains in muscle mass and strength you should try to consume anywhere
from 1-2 grams of protein per pound of bodyweight daily.

So if you weigh 150 pounds, you should be eating 150-300 grams of
protein every single day. You must also make sure to consume the right
types of protein, from high quality sources such as…

Protein intake is critical to monitor. If you aren’t eating enough
protein, your body will be physically unable to build new
muscle tissue.

Carbohydrates

Carbohydrates are used as an energy
source for the muscles and brain. They also aid in the absorption
of protein. All carbohydrates are eventually broken down into their
simplest form: glucose.

Rather than choosing your carbohydrates based on the traditional view
of “simple” or “complex”, you should instead pay attention to:

1) Where they place on the glycemic
index.

The GI ranks how fast the sugars are absorbed in the bloodstream.
As a general guideline, stick to carbohydrates
that are on the lower end of the glycemic index (with a ranking under
55) as they will provide your body with a steady stream of energy
and will prevent large fluctuations in blood sugar levels (which ultimately
leads to fat storage).

2) Whether they are natural or refined.

Refined carbohydrates are foods where
the high fiber bits (the bran and germ) have been removed from the
grain. White rice, white bread, sugary cereals and any item made from
white flour are all examples of refined carbohydrates. These sources
of carbohydrates are very simplistic in structure, low in nutritional
value and raise blood sugar levels quickly and sharply.

Natural carbohydrates are simply
those which have not been modified and still contain the whole grain,
including the bran and germ. These sources are high in fiber, take
longer to digest, are more nutritious, will keep you feeling full
for longer, and have a negligible effect on blood sugar levels when
consumed as part of a balanced meal.

Some great natural carbohydrate sources to include in your muscle
building diet include oatmeal, potatos, brown rice, whole grain breads,
whole grain cereals, yams, barely and fresh fruit.

Fats

If you want to maximize your muscle
gains, do NOT be afraid of fats! Not all fats are created equally,
and the unsaturated form is actually beneficial
to overall health. Consuming an adequate amount of unsaturated fat
each day will accelerate your lean muscle gains while also minimizing
the rate at which you store body fat.

Unsaturated fats play many important
roles in the muscle-growth process (such as boosting testosterone
levels and improving the energy production of cells) and should not
be overlooked.

Some good sources of unsaturated fat are flaxseed oil, extra virgin
olive oil, sunflower oil, walnuts, all-natural peanut butter, cold
water fish and avocados. A bit of saturated fat is okay,
just don’t go overboard. 

Meal Frequency

One of the biggest muscle-building nutrition
mistakes that you could possibly make would be to follow the traditional
method of “3 square meals a day”. This just isn’t an effective approach
for maximizing your lean muscle gains.

Instead, you should focus on eating
smaller meals more frequently throughout the day. The most effective
way to achieve this is by consuming 5-7 small meals daily, spaced
out every 2-3 hours. This will keep your body in an anabolic, muscle-building
state at all times and will also keep your fat burning metabolism
raised.

Here’s an example of what a solid day
of nutrition would look like for a person trying to gain muscular
body weight…

Meal 1 – 7:30am – Whey
protein shake, 1 bowl of oatmeal, 1 tbsp flaxseed oil 
Meal 2 – 10:30am – 3 Whole Eggs, 1 cup of hash browns,
1 cup orange juice
Meal 3 – 1:30pm – 6 oz. chicken breast, 1/2 cup of
brown rice 
Meal 4 – 4:30pm – Meal replacement shake, 1 apple,
handful of peanuts 
Meal 5 – 7:00pm – 6oz. lean beef, 1/2 cup of brown
rice, 1/2 cup green beans
Meal 6 – 10:00pm – Whey protein shake, 1/2 cup cottage
cheese, 1 tbsp. olive oil 

Do NOT overlook the
nutritional side of building muscle!

If you pay close attention to when and
what you eat you will make muscular gains far beyond anything
you previously imagined.

If you’re looking for the complete inside
scoop on how to structure a perfect eating plan that will allow you
to pack on inches of lean, solid muscle mass while burning through
stubborn body fat, my best-selling program, The
Muscle Gain Truth No-Fail System can
teach you just that.

You’ll gain a more in-depth look at
all of the major macronutrients and will learn how to plan out a proper
dietary approach customized to your own bodyweight and personal goals
in the gym.

You’ll also be given instant access to a full nutrition database that
outlines the exact amount of protein, carbs, fats and calories in
all of the foods you eat.

You’ll also be granted full access to 9 customized muscle-building diet plans that you can print off for your own use. Each plan is 12 weeks in duration and shows you exactly what to eat and when to eat it. You even get full meal preparation instructions and grocery lists!

In addition, you’ll learn about specific
times during the day when the foods that you consume are especially
critical to your success, and how to take advantage of these special
periods to accelerate your progress even further.

Just take a look at what these
real-life users of my program were able to achieve in just a few short
months…

(The guys you
see below are ALL in the age range of 15-18. They aren’t even in their
muscle-building prime yet!)

If these young teens can make
the outstanding gains you see above in just a few short months, what
kind of gains will YOU experience?

Click
Here for more details (plus a ton of other testimonials).

You should now understand just how important
the nutritional aspect of building muscle really is, and you are now
armed with some easy-to-follow guidelines that you can start implementing
right away.

Lesson #4 will arrive in a few days
and will contain some very important information on one of the most
controversial topics there is. I don’t care who gets mad; you deserve
to know the truth! Keep your eyes peeled for that.

Talk to you soon,

Best regards,

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