Maximize your diet to gain muscle mass fast

Posted 12 December 2007 by Mr. Muscle

In my experience, a lot of people I meet still complain about their bodybuilding progress.

Most of them say that they do regular workouts, sleep well and eat properly.

However there results are dismal or average at best, and due to this a lot of them ask for my advice and I tell them “In order to get the results you want, you need to take it to the next level.”

A lot of them think that by saying this I meant that they should workout more but in most cases they have to eat more and sometimes, they just have to eat properly and learn how to maximize their diet.

Here are four tips to help you maximize your diet.

1. Eat Frequently

Now, this is very important. Once you have computed your daily caloric intake, you should be able to determine the number of meals you should be taking per day.

So if you plan to consume 4000 calories per day, your best option would be to eat 6 meals a day. Although this may seem like a lot, your body needs a lot of energy. Remember, if you are sedentary your body burns around 1800 calories. Do the math.

Now if you eat a 4000 calorie meal. That’s a bad idea. But if you divide 4000 calories into 6 small meals a day, then each meal will consist of approximately 660 calories. Believe me when I say that a 660 calorie meal is not alot.

Although it takes a lot of discipline to eat this way eating smaller and more frequent meals is the most effective way to gain weight without increasing your stomach size.

Another reason to eat smaller meals is for the gradual release of insulin. When we eat carbs our blood glucose levels will rise and the body has to counteract this by releasing insulin to lower blood glucose levels and as stated in more other articles insulin is the body’s most anabolic hormone.

This will allow your body to burn fat and build more muscle.

2. Pre-workout Meals are a must

Now, before working out you need to have enough energy to train hard. So the best thing to do is to eat simple carbs like past and rice 30-40 minutes prior to your workout.

The reason is that slow-burning carbs take longer to convert to glucose and it will keep your blood sugar levels consistent which prevents your body from having any energy problems thus allowing you to train longer and harder.

Just be sure to combine this meal with a healthy variety of good protein to maximize the muscle gaining process.

3. Eat a Superior Post-workout Meal

After you workout, it is important to get a meal of fast-burning carbs and protein. Ideal food for this would be whey protein mixed with fruit. I usually get some milk mix it with my whey protein powder and shoot in a banana or two.

It is very important to eat/drink exactly after a workout, since during workout time you actually tear your muscles and put it into a catabolic state (A state of breaking molecules down in your body) This “Destruction” is what tricks your body to adapt to the situation by building bigger and stronger muscles.
» read the rest of this post

Permalink to this post | Comments (2) | del.icio.us | Digg this post

Your Guide To a Sixpack Part 1

Posted 08 December 2007 by kiez

six pack absThis is the best plan if you wish to get want to go down in weight and get a hot six pack all at in the same pack!

The first thing you have to do is make a training schedule that contains 3 things.

-What you eat and when you eat it!
-Fat burning activities
-Work-out plan

There are 1000 hard ways to get a flat belly and only 1 easy one. Here i will tell you more about the easy way for getting a six pack. Many people today are dreaming about getting a flat belly You might say that you dont have one but the truth is that you probably have fat covering it or your muscles are just really small. If you want a really strong and good six pack you should have less then 8% bodyfat, this can be dangerous for a girl but healthy for a guy.

Tips on how to burn away the fat
It is not only the 2-3 times a week when you go to the gym you get a chance to burn fat. Check out my tips what you can do to speed up the burning process even more!

Eat more protein!

It is very important that you eat a lot of protein as this will help you burn only your fat and not your muscles. Let me explain: if you workout your belly a lot but dont eat much protein you may risk losing both fat and muscles in the same time. You muscles will simply get smaller as you lose fat. The better way is to keep your muscles as they are or make them bigger and at the same time keep losing fat! To be able to do this you need to eat a lot of protein, I recommend at least 2 gram per kilo bodyweight. If you do this you will be able to gain muscles and loose fat a lot more easy.

Eat many times each day

Eat for example, 5 times each day instead of 3. Eaint multiple meals each day will make your body burn fat faster then if you eat only 3 times each day. Your body will then use energy to turn the food you eat into energy all day long instead of only doing so a few hours 3 times each day.

To be continued

Permalink to this post | Comments (0) | del.icio.us | Digg this post

Body Building Lessons from Ricky Hatton

Posted 07 December 2007 by Mr. Muscle

ricky hatton training

Ricky Hatton’s nutritionist Karry Kayes attributes Ricky’s shape down to butt-busting training, body-belts and eating clean food. And its no wonder.

This includes 5 mile light jogs on the treadmill everyday at 6 in the morning and eating a ‘clean’ diet of potato, rice, white meat and veggies. This enabled him to shed over 35 lbs to his current fighting weight. NICEEEE I say!

Bottom line? Train hard (like a boxer) and eat right!

Mr Muscle

Via [The Guardian]

Permalink to this post | Comments (0) | del.icio.us | Digg this post

5 Muscle Building Mistakes To Avoid!

Posted 05 December 2007 by Mr. Muscle

Heyo, got an article for you today on avoiding some common muscle building mistakes people like you and I make from time to time…

You’ve always wanted to bulk up on those muscles and you think you’re ready to ’start’. Start you must but do check against these five commonly committed muscle building mistakes first!

Muscle Mistake #1
Going in without a proper plan – I’m sure you’ve heard of the phrase ‘failing to plan means planning to fail’ and this is so very true with building muscles! Going in without a proper workout plan and without a proper diet is like going into battle without a war plan. You’ll face almost certain doom and failure. So remember to plan, plan and plan some more.

Muscle Mistake #2
Same old same old – what this means is that you continue doing your set of repetitions over and over again. Week in week out you’re doing the same old repetitions without increasing your workload. You need to work and challenge your muscles! Progressively increase your workload and your muscles will thank you for that in the long run. 

Muscle Mistake #3  » read the rest of this post

Permalink to this post | Comments (0) | del.icio.us | Digg this post

Basics of Muscle Building…

Posted 04 December 2007 by Mr. Muscle

I always believe that failing to plan means planning to fail. So ask yourself these questions when you first start out trying to build your muscles.

Are you just doing it because your friends are doing it also? That’s to weak a purpose and an aim; you’ll almost be certainly doomed to failure if you do that. Yea, I know, all this goal setting and planning stuff sounds so girly but its not!

You’ve to have a clear sense of direction. Why do you want to build those muscles? Why do you want to have that body? What is your aim and what is your purpose? Make it real strong and write it down. And that means putting pen to paper. » read the rest of this post

Permalink to this post | Comments (2) | del.icio.us | Digg this post

Welcome To The Gain Big Muscle Blog!

Posted 03 December 2007 by Mr. Muscle

Hey wimps!

This is the first post (of many more to come) for this blog. If you’re struggling (yea, I know you are!) then do the right thing and check back often. Because other then me, Mr Muscle, we’ll have at least 3 other fitness experts posting on this blog.

Nothing but solid, meaty and applicable information on bulking and building up those juicy muscles you’re dying for.

Check back often and start working your butt off now!!

Permalink to this post | Comments (0) | del.icio.us | Digg this post

« Previous Page