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Sufficient amount of high-quality protein: I
am sure you know this is the most important
factor in building muscle. Muscle growth also
leads to an overall higher metabolism, which
in turn burns fat!! The best way to get
high-quality protein is through meat, fish,
poultry, and milk products. I'd recommend a
pretty high protein diet. Between
1.5-2.0 grams/lb. of bodyweight per day.
Protein shakes are a good help for this high
amount but don't rely on them! (e.g. if you
weigh 200lbs. then consume between 250g-400g
of protein)
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Sufficient amount of complex carbohydrates:
For energy and metabolism. Good ones are oats,
rice, whole wheat bread, noodles, etc... eat
between 2-2.5 grams/lb. of bodyweight per day
of these.
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Be
sure you are eating enough calories: A calorie
intake in the range of 5000 calories is needed
if you are interested in getting BIG.
Ever heard the saying "Eat big... Get
big" Of course eating big isn't the only
thing that will get you big. You have to
eat high-quality food and spend the time in
the gym. You can't get something for
nothing.
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Eat according to the clock: This is probably
the most important because of the amount of
discipline it takes. You should eat 6-7 meals
a day. They should be medium sized meals and
obviously contain high-quality food (not
McDonalds hehehe). Eat according to your
workout as well. Always workout on an empty
stomach and eat within 30 minutes after your
workout. This is when the body needs the
energy (food) the most and when it will be
best utilized.
Keyword:
EAT!!! - You have
to... or the other guy will always be
bigger.
Key Supplements:
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NorAndrostene
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Protein shakes-
meal replacements.
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Ribose- for
energy and recuperation.
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Creatine
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