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admin | Exercise For Abdomen | 18.11.2015
If you want to add massive slabs of quality muscle to your body as fast as possible, you have to get your protein. One of the biggest mistakes many new bodybuilders makes is that they don't pay attention to their muscle building nutrition with the same detail, desire and determination with which they pay attention to their weight training program.
You constantly see people throw out numbers such as your weight training program is 85% of your results or that muscle building diets are 95% of your results. But I can tell you this, if you neglect (or ignore completely) one or the other, whether it be your training or your nutrition, your results will only be a fraction of what they could be! Stuffing your face with the wrong type of food, or just eating 1 or 2 large meals a day isn't the way to gain muscle. If you want to make outstanding muscle building progress, you must put together a solid weight training program, train with a high level of intensity, add poundage to your exercises as often as possible, eat six high protein meals every day, and make sure you are out of the gym often enough to recover from your workouts so that your muscles have time to grow. Protein powders make it extremely easy and convenient to eat six meals a day and to get enough quality protein into your body.
Using protein shakes will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day.
You may need to add or subtract ingredients based on individual taste preferences and number of calories needed. When I was younger, more active, and had a metabolism like a furnace, I needed all the quality muscle building calories I could get.
For us skinny guys, our body will easily burn off any muscle we build unless we do things right and that means eating at least 6 high protein meals every single day, and more if you can do it. You should eat every 2 or 3 hours and if you have a really fast metabolism it wouldn't hurt to down a protein shake in the middle of the night if you happen to wake up to pee.
When you have your post-workout muscle building protein shake, throw in a serving of creatine as well.
I know this sounds like a lot and you could probably do okay with 1 gram of protein per pound of bodyweight. For getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. A crucial time to get a lot of high quality protein is right after your intense weight training session. One thing I've found that has helped my progress is to add a few more calories than I normally would and then drink part of the smoothie right before my workout, or even sip some of it during my workout so my muscles are constantly getting the nutrients they need, both to power my workout and to recover from it. If you want to add massive slabs of quality muscle mass to your body and do it as fast as possible, you have to get your protein.
Mix your protein powder in whole milk or even half and half (except right after a workout).
Whether you do aerobics or weight training, doing so on an empty stomach means your body will begin burning muscle tissue for its energy needs.
A simple way to prevent this from happening is to consume a small solution of carbohydrates and whey protein.
I know, you've been told over and over again how important it is to train on an empty stomach. Certain hormonal levels rose only 7 percent when the group ingested the carb containing formula. During the long term part of the study, two groups of men drank either the zero calorie placebo or the 6 percent carb solution.
Lowering the release of certain hormones during training will help to preserve and build muscle mass, leading to quicker progress, as well as fat loss. In addition to the carbohydrates, consider ingesting a fast digesting protein like whey protein. Secondly, besides lowering some hormonal levels in your body, ingesting some protein immediately prior to your workout ensures that your body makes the most of its post workout opportunity by already having started the process of protein synthesis. After your workout, your body is craving carbohydrates and protein to begin the recovery process. I cannot overstate the vital importance of the post workout meal, or more specifically, the post workout drink. During this time your body is ready, willing and able to quickly and completely absorb the protein that it needs. Of course, you need to constantly supply your body with the protein it needs to maintain and build muscle mass.
For example, I take a serving of whey protein immediately upon waking in the morning (approximately 20 grams of protein and 115 calories). Another great way to do it is to use a drink specifically designed to take advantage of the post workout opportunity as I mentioned earlier. Then around 10 pm I take my final meal, which includes a combination protein that includes both whey protein and micellar casein.
Taking in a protein that includes micellar casein allows you to supply your body with the needed amino acids for a much longer period of your sleep time, helping to minimize, if not prevent, your body from entering a catabolic state while you sleep. The more you can lessen the breakdown of muscle tissue while you sleep (catabolism) the quicker your muscle building and fat loss progress will be! On a non weight training day, the 6 and 7 pm feedings would be combined into a whole food meal such as a lean cut of steak, a big salad and a tablespoon of flaxseed oil. Now, this meal plan changes slightly depending on my goals at the time such as focusing on building more muscle or turning my body into a fat burning machine. If you want to boost your muscle building efforts, make sure you put as much thought into your protein plan as you do with your weight training program.
Take a look around and you'll find that I am in the minority for believing that you can bulk up and cut simultaneously. The evidence isn't just anecdotal however, there's solid scientific evidence for my position, but we'll get to that later. The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time.
However, for those of us in the know, we can use our knowledge to activate a fat metabolism and achieve remarkable results.


A fat-burner is simply someone who restricts carbohydrate intake to encourage the body to burn fat for fuel. When you eat high-carb and create a calorie deficit, you'll lose weight alright, but you'll lose up to 50% of that weight in muscle. Hey, the next time someone discourages you and tells you that you can't build muscle and lose fat at the same time, point at their big gut and suggest that they start using some of those calories in future. For the next 12 weeks, you'll fuel your gains with a timeless Gethin nutrition plan build on ample protein, carbohydrates, and healthy fats. A transformative trainer like this deserves a solid supplement plan designed to boost muscle growth and maximize recovery. We'll also send you everything you need to build muscle, gain strength, and perform your best in the gym!
Every day of this program details your workouts, and the nutrition overview includes a complete breakdown of what you need to eat for mass, but don't miss an important part of the muscle-building process: supplements. If you were under house arrest, life would suck, with one exception: You could prepare all of your meals under strict calorie and macronutrient control. You travel about freely, however, and the only crimes being committed are dietary in nature. And sometimes you're well aware you're eating poorly; fast food's marketing muscle just makes unhealthy items that much harder to resist.
Taking the time to pack smart muscle-building snacks will do more than help you avoid diet disasters. Use a whole-wheat soft tortilla, smear a small amount of low-fat mayonnaise on top, and add in a pre-grilled chicken breast, shredded lettuce, cucumbers, and tomatoes. This is a healthy meal that will supply you with both protein and wholesome carbohydrates to fuel those hungry muscles of yours.
Mix together almonds, pecans, and dried fruit with whole-wheat pretzels and sunflower seeds. Protein Peanut Butter Balls are quick and easy to prepare at home and will quickly provide your muscles with the nutrition they need. For a quick source of protein on the go and one that doesn't require any refrigeration, beef jerky is perfect.
Added benefit: The vitamin C in the orange will help to boost the body's absorption of the iron in the beef jerky, maximizing the benefits from this simple snack. If you love the combination of peanut butter and banana, peanut butter roll-ups are great for when you're in a hurry. This snack contains a great balance of healthy carbohydrates and fats, but lacks some protein, so consider drinking a protein shake along with it.
To prepare these, combine 1 cup oatmeal, 1 cup of cottage cheese, 1 cup of egg whites, and 1-2 scoops of your favorite protein powder. Allow to cook for 2-3 minutes or until edges are brown and then flip and cook for another 2-3 minutes on the other side. You likely won't be consuming tons of fruits and vegetables during a mass-building phase, as they do add quite a bit of bulk to your diet.
When you're really in a hurry and don't have time to prepare much of anything, nothing beats a scoop of protein powder tossed into a shaker cup along with ½ cup of raw oats and a few tablespoons of flaxseeds. Mix canned salmon mixed with some low-fat mayonnaise, add a few whole-wheat crackers for healthy carbs, and you have a perfect snack for taking on the road. If you do have a cooler at your disposal, pack a small carton of low-fat cottage cheese and a can of fruit in water (or very light syrup to keep the sugar content down). When ready to eat, simply open the can and dump the fruit and juice into the cottage cheese.
Finally, if you're looking for another packable snack to always keep on you at all times, check out the wide assortment of protein bars available in our store.
So there you have it: fast-and-easy packable muscle-building snack ideas for you to consider. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.
Here are some very important clues - including the importance of protein, and more - to improve your muscle building goals!
But it's worth repeating because I get a ton of questions from people wanting to know what is the best new miracle steroid-like supplement they can buy. If you weight 150 pounds, try and take in at least 225 grams of protein each and every day. You could add banana, or even some yogurt, which will also make the shake a little thicker in its consistency. Just bare with me for a moment, I'm not suggesting you eat a seven course meal before your workout. They fasted four hours before beginning a weight training session that involved a nine-station weight training routine. This will help prevent muscle breakdown, and keep you in positive nitrogen balance, which is essential to keeping the muscle you have and building more mass. As mentioned previously, when you first wake up in the morning, your body is most likely in a catabolic state, eagerly awaiting protein so it can shift gears, enter a positive nitrogen balance and begin rebuilding itself leaner and stronger, with more muscle and less fat. You see, after a hard training session, your body is primed and ready to absorb all the nutrients it needs to help your body begin recovering from the muscle breakdown that has occurred during your training session. Because your body is craving nutrients immediately following a hard training session and it needs them quickly.
This will help to optimize protein synthesis, leading to a positive nitrogen balance, gains in muscle and strength, and the loss of body fat.
However, the time right after a hard training session intensifies your body's ability to absorb the protein it needs. At 6 pm I take another serving of whey protein with an 8 ounce glass of 100% juice (or I may take a specific pre-workout formulation like NO-Xplode (with a protein powder).
From the very first serving you will experience elevated physical and mental energy, muscle-expanding pumps, unparalleled strength and stamina; not to mention tunnel-vision like mental focus, allowing you to zone in and have the best training session possible.


This is one of those times you gladly want your body to release insulin, to help shuttle the much needed carbs and amino acids into the muscles. Add some carbs to your protein powder when you wake and then make your post workout meal a liquid one if you are weight training. His articles have appeared in Ironman Magazine and he's been a contributor to Body Talk magazine for the past 4 years. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. I say 'believe' but I really mean 'know' as I have 'done the impossible' on many an occasion and so have my readers by implementing my advice. If you don't meet your caloric needs through food, you tap into your 'stored calories' to do the job. Let's say a guy eats 500 calories less than what his body needs to get him through the day (his maintenance calories including exercise).
Please note that it is impossible for fat tissue to directly turn into muscle tissue but you can trade that fat for muscle by using it for fuel. On a high-carb diet, this is not going to be achievable by anyone except those very few genetically gifted individuals. As most of us aren't going from 'overweight' to lean, and we aren't restricting calories to 1000 or less per day, this is where we'll find relevant answers. A low-carb group consuming just 1000 calories per day was observed alongside a group that ate absolutely nothing for 10 days.
I'm just a regular guy who got his wish by continually learning and being my own guinea pig. Kris Gethin is about to guide you through the various training systems you'll use over the next 12 weeks to build maximum muscle.
Supplements aren't a magic pill, but they can help you get the most from every workout and augment your eating efforts.
No restaurant secret sauces to worry about, no drive-through maidens singing their siren song, no convenience stores on every corner. Even when you try to eat right on the run, it's hard to know what you're putting in your body. Instead of purchasing the store-bought varieties, which are often loaded with sugar, create your own. Once a sticky mixture is formed (note that you may need to add a small amount of water to moisten), form into balls. Spread 1 or 2 tablespoons of natural peanut butter over a whole-wheat pita or soft tortilla. Once well mixed, pour onto a pre-heated pan coated with non-stick spray and pour batter evenly in the center. If you plan to consume this within a few hours of making it, no need to keep it in a cooler. But for health's sake, still strive to consume at least three to five servings each day for the nutritional benefits they provide. Pair the apple with some low-fat cheese for added protein, a small amount of fat, and calcium, and you're all set. The high essential fatty acid content will supply your body with important nutrients for maximizing the muscle-building process.
Seek out one that contains at least 20 grams of protein per bar, as well as some healthy carbs and dietary fats. With all of these choices, there's never any reason not to be getting in the calories that you need.
It involved performing three sets of 10 reps per exercise, using 75% of each subject's one rep max. Your body will digest the nutrients in liquid form much more quickly than a solid fool meal. With this modification, you will really be taking in 8 or 9 meals a day on the days that you train. He publishes two free fitness newsletters that include lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self.
Since those stored calories are in the form of body fat, you therefore have to lose fat in order to build that muscle. For some reason, most people seem to forget that not all your calories have to come in through your mouth.
Sure the fasting group lost more total weight, but the low-carbers lost almost twice as much fat!
He knows the precise combination of balls-to-the-wall training, high-quality fuel, and smart supplementation to build maximum muscle. We followed him through the streets and gyms of Mumbai, India to capture the entire process—his workouts, meals, cardio sessions, and more.
You'll get to work out with Gethin, but if you want to grow like him, you need to kill your excuses and get ready for war. Before buying any other supplements, make sure you are always taking in a high quality protein powder. Nowadays, most protein powders taste great and many are pretty inexpensive when compared to food.



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