Dear Friend,
Many
well-respected champion bodybuilders have said that 80% of bodybuilding
success is a result of your nutritional program.
This
is definitely true if you're a hard gainer. You can't ignore
proper nutrition and think you'll grow bigger and stronger just from
training. If you want to get big, you've got to eat big.
To
gain muscular body weight, you will need to eat at least five to six
meals every day. Your body can assimilate food better when it
is
spread throughout the day, rather than gorging yourself on two to three
large meals.
The main
component required in a muscle building/weight gaining diet is
protein... so you will need to eat a lot of high quality complete
protein foods.
What is a
"complete" protein?
It's a protein
source that contains all
the
essential amino acids (protein is composed of amino acids) required by
your body to support growth. These sources are:
- Red meat
- Chicken and other fowl
- Fish and seafood
- Eggs
- Dairy products
Other foods
like beans and nuts contain protein, but it is an incomplete
protein. They
do not contain all the essential amino acids necessary to support
growth... so
don't depend on those to supply your protein needs.
Are YOU Making This Mistake?
Diet
is where most people drop the ball. Most bodybuilders drastically underestimate how
much food is required for mass gains. Many
bodybuilders I have trained didn't start gaining until they started
eating a very large amount of protein and high quality foods.
The
amount of calories you need each day is an individual thing. You may
need to experiment for a while to find the right amount. And it never
remains static. It can vary from day to day based on several
factors
like activity level, stress, etc.
If your goal is
muscle mass gains, you need to start gradually increasing calories...
mostly from protein and fat.
Start
keeping a daily journal for one week of what you eat and
when. Then
increase daily calories by 250 calories per day (mostly from protein
and fat) until you start gaining.
You don't HAVE
to use protein powder, but it sure makes it easier to ingest a lot of
high quality protein and calories if you use a protein powder with
your meals.
The
following is an example of the type of diet many bodybuilders have
followed to gain muscular body weight.
Breakfast
- Meat, fish or
fowl 1/4
lb
- 3 eggs
- 2 slices whole
grain toast (like Ezekiel bread, available in many health food stores)
with butter or peanut butter
- Protein drink
Snack #1
- Cottage cheese
1/4 lb
- Fruit
- Protein drink
Lunch
- Tuna, chicken or turkey sandwich
(on Ezekiel bread)
- Cottage cheese 1/4 lb
- Salad
- Protein drink
Snack
#2
- Cheese or peanut butter sandwich
(on Ezekiel
bread)
- Protein drink
Dinner
- Chicken, Turkey
or beef 8 oz
- Baked sweet
potato
- Cooked or steamed
vegetables
- Salad
- Protein
drink
Snack
#3
- Two eggs (any
style)
- Fruit
- Protein drink
Don't
expect to dive in and start eating all this food the first day. You
should eat progressively (just like you will train progressively) and
try to eat a bit more each week.
Here's a little secret I discovered
late in my training career...
Many people
don't secrete enough digestive enzymes to properly digest their food...
myself included. Because of this, a portion of each meal doesn't get
digested and assimilated by your body. It basically passes right
through without being utilized.
By taking a
digestive enzyme supplement with every meal and
snack, you insure complete digestion and assimilation of your food.
And THAT can
greatly increase your gains.
When I started
taking digestive enzymes with each meal, I had less digestive distress
after each meal... and saw an almost IMMEDIATE increase in my energy
level, performance in the gym and muscle/strength gains.
Click here
to discover a more in depth explanation of how digestive enzymes can
DOUBLE your gains.
Another
Important Secret For Faster Gains...
About
30 to 45 minutes prior to your
workout, drink 30 grams of whey protein mixed in water only, and eat
half a banana. This will insure you'll have protein and clean carbs
available to your muscles during your workout.
Then about 5
minutes prior to your workout, take 5 to 10 capsules of Nitrobol
with water. This further supports anabolism by having essential amino
acids that don't need digesting available immediately to your muscles
while you are training.
IMMEDIATELY
after your workout, take another 5 to 10 capsules of
Nitrobol
with water. This gives your muscles the essential amino acids they need
for recovery and growth at the most crucial time they need them.
Wait
approximately 10 to 15 minutes and drink
another 30 grams of whey protein mixed in water only, and eat half a
banana.
This will insure you'll have protein and carbs
available to your muscles over the next couple hours after your
workout.
A diet like I
described, combined with this pre and post workout nutrition program,
should give you some kick ass muscle gains... IF you're training
correctly to stimulate muscular gains WITHOUT making
your body go into a catabolic state.
You
can get one of the best training programs for
gaining muscle quickly as a free eBook download by clicking
here.
It
not only has a program for gaining muscular bodyweight... but also a
program losing body fat quickly.
I
hope that helps.
All the best,
Rick
Gray
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anabolicsecrets.com nor the authors of this publication assume any
liability for the information contained herein. The Information
contained herein reflects only the opinion of the author and is in no
way to be considered medical advice. Specific medical advice should be
obtained from a licensed health care practitioner. Consult your
physician before you begin any nutrition, exercise, or dietary
supplement program.
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