I see it all the time; someone wants to add some muscle to their frame, they go to the gym and start working out. Some people follow a good program and gain strength.
A year later, they look exactly the same, although they still come to the gym to work out. They don't have any more dimension, but still look soft.
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What could they be doing wrong? Many times people want to gain muscle but neglect their nutrition.
Quite simply, if you want to get big, you need to eat a lot. You can't create greater size if you don't provide the body with the fuel to do it.
Successful bodybuilders are meticulous about their nutrition and often eat a lot.
Let's take a look at the foods recommended by bodybuilding superstar Arnold Schwarzenegger.
Arnold focuses primarily on eating whole foods and avoiding overly processed foods. This fits with what I often tell people to eat more food and less product.
Some of the techniques Arnold recommends in his book Total Recall: My Incredible True Life Story include:
Eat 5-6 smaller meals a day Eat carbohydrates half an hour after exercise Eat 30 to 50 grams of protein every 3 hours with each meal Do not avoid saturated fats as they raise hormone levels Eat no more than 3 eggs a day Replace beef and pork with chicken and fish avoid sugar - it contains empty calories; Eat fruits and vegetables instead of carbohydrates Use supplements and protein shakes to get your daily protein needs
Let's see why these tricks deliver results:
Eating 5-6 meals a day gives you a steady stream of fuel for your muscles and a steady stream of protein to stimulate muscle growth.
Carbohydrates are great after exercise because it releases insulin. Too much insulin can be harmful if you're trying to lose weight, but it can really help you gain weight.
Consume 30-50 grams of protein in 6 meals, and you can consume 180-300 grams of protein per day. This falls within the recommended threshold of 0.6-1 gram of protein per day.
Saturated fat has been demonized in the media and in many health organizations, yet there is no link between higher saturated fat intake and increased risk of heart disease. Saturated fat is necessary to produce testosterone, which promotes muscle growth.
The fat content of eggs may cause some bodybuilders to shy away from them, they are really good and I highly recommend trying to incorporate them into your diet. Eggs are an important source of high-quality protein and have high biological value, but who can deny his success. Anon ate a lot of delicious food It's always been a muscle-building food.
Chicken and fish are generally leaner than beef and pork, so this helps lower the fat content.
Sugar is bad for your body and should be avoided or limited by all people regardless of fitness goals.
Shakes are good for providing protein, especially when you're full and it's hard to eat more. Even better if you can get all your protein from real food.
Just because this works for Arnold doesn't mean it will work for you. Everyone's body is different, and as you track your food and results, you'll find that the subtle differences can give you better results.
A good nutrition plan also evolves over time as you should build muscle and get bigger so your calorie and protein needs will change over time.
