Top Muscle Building Tip Guide-viper12a

Top Muscle Building Tips Here are some great Muscle Gaining Diet Tips. I am going to give you some great pointers to aid in your muscle building platform related to your food and caloric intake and some other very important weight gain tips. Let me give you a little background on myself(JW). I have been a ASMF Personal Trainer/Sports Specific Trainer/Sports Nutritionist for over 10yrs now. I used to work for a big fitness center here in my county,not mentioning any names here, but decided just to go out on my own and do private consults from time to time.I have helped 1,000s of people achieve different goals along the way. My whole goal is to point you in the right direction but you have to take the lead and apply what I give you.With that being said, I’m going to try to stay on track and not stray away from just focusing on Muscle Gaining Tips!Remember, I’m just giving you a lot of info and trying to point you in the right direction, based on things that I have personally tried and learned over the years! Take them and run with it! Muscle Building Tip #1(Protein) -Make sure you are getting enough protein in your diet. Here are some choices of protein, fish,chicken,lean ground beef,turkey,tuna,eggs,fish,shrimp,nuts,peanut butter,milk(2%-or Whole),or protein shake with milk. -You want to try to consume at least 1gram of protein per lb of body weight. So lets say you weigh 160lbs, you need to try to consume at least 160gr of protein daily.So as you get bigger, up your protein! Remember this is just a starting point! Muscle Building Tip#2(Carbs) -Carbs are important also! When trying to add muscle you must consume an adequate amount of carbs in order to build muscle. If you don’t you will just stay lean and small with no added muscle. Your body will burn up muscle protein for energy and rob the muscle of building blocks! At 160lbs I would try consuming around 300-400gr of carbs daily. Your good source of carbs(complex) are,rice,potatoes,wheat breads,pastas,oatmeal. I could list 400,but no need to. If you want a good list of complex carbs, just Google-Example of Complex Carbs.One tip I would give you about carbs is make sure you consume SIMPLE(Sugar) Carbs after you workout.You need to replenish you glycogen levels quickly.An Ideal idea would be to consume a protein shake with whole milk right after you workout.Then 1 hour after your shake, have a big meal! Really, the most important thing with carbs is to skip on them if you are wanting to grow. Just make sure you are eating the right ones,complex ones.And grow some muscles! Muscle Building Tip#3(Fats) – I’m going to keep this one simple! Try to consume some where around 80-90gr of fat daily!Keep your saturated and trans fat consumption to a minimum. You want to consume a lot of the good fats…your polyunsaturated and mono unsaturated. I am going to give you a link with a lot of great info on this subject. Go and read it and educate yourself.And remember,Moderation with anything is the best way to handle everything! Muscle Building Tip #4(Caloric Intake) -Lets keep this simple..Protein=4cals/gr…Carbs=4cals/gr….Fat=9cals/gr -So now you would take=160gr Protein x 4=640 cals..350carbs x 4=1,400cals….90gr fat x 9=810cals Total caloric intake=2,850 -So lets just round up to 3,000 cals daily. This would be just a starting point. If you have not been eating a lot lately, this may be hard at first. I would suggest breaking these meals up into around 5x a day! I saw where you said you just ate 3x day. If you are wanting to build muscle this will be very hard. You must keep your body fed in order to grow. Your body must stay in a positive nitrogen balance in order to have a good protein turnover rate.Remember as you get bigger you need to consume more calories! Here is an Example Meal Plan For The Day-This is just to give you an idea of how to break up your meals! 1-7am-Breakfast-Eggs-Toast-oatmeal-milk 2-10am-Protein Shake 3-12pm-Lunch-Sub Sandwich 4-3pm-PBJ Sandwich 5pm workout 5-6:30pm-Post Workout Protein Shake 6-8pm-Supper This example meal plan shows you how you can break up your meals through out the day. If you notice I have you eating 6x/day. Just work slowly and get used to eating this much. It may take you a week or two to get adjusted to this eating schedule. I’m not going to give you a specific meal plan because everyone is different when it comes to what foods we like. Just take the above principles and apply them to the food you consume and like to eat. Don’t make harder than it really is! Look, if you feel lost just Google..Muscle Building Diet Plans or visit my site at the bottom of the page for a more detailed version of what you should eat! It works my friend! Muscle Building Tip #5(Rest and Recovery) -Get at least 7-8 hours of sleep each nite. You grow outside of the gym, not inside of it! Muscle Building Tip #6(Water) -Consume at least 90-120oz of water daily. -Hint* You can count your milk as part of your daily intake of water! Muscle Building Tip #7(GOMAD) -If you find it hard to get all your meals in I would consider this. I have tried this one and it really works. – GOMAD stands for= Gallon Of Milk A Day Muscle Building Tip #8(Heavy Controlled Lifting) -Lift heavy and get big. I’m not going into details here but here are some good basic lifts you should include in your workouts. -Bench-Squats-Deadlifts-Leg Presses-Shoulder Presses-Rows -Now when I say lift heavy..I mean in a controlled fashion. If you can’t control the weight then back off a little. -Reps and sets- 5 x 5…Do not go up in weight until you get all 5 sets of 5 reps!This is a good start point! About every 8th week I would deload and have a light week just so your joints can heal up a little. I would do 5 x 10 with about 60% of what you were doing on your heavy days! Muscle Building Tip #9(workout days) -Limit your workouts to only and no more than 4x per week,sometimes just 3x per week and no longer than 1hr in the gym! If you are not done in an hour…..LEAVE! You are only burning up muscle building calories! You are there to get big not chit chat on your cell phone!(Insert sarcasm) Limit cardio to maybe 1 or 2 days a week! We are trying to gain weight and muscle! -Mon/Tues -Off Wed-Thurs/Friday or M/W/F, off T/TH/Sat/Sun Muscle Building Tip #10(Consistency) -Stay focused on your goal at hand. You will not see results over night, give yourself about 3 months and you will start noticing a change if you have given 100%. -write down everything you do(Journal)..from your workouts to what you eat throughout the day.This will help you pay close attention to your calorie intake and help in tracking your progress in your workouts. Ok, I really wanted to get the 10 Most Important Muscle Building Tips that I follow out of the way! Let me re-emphasize how important your meal planning and diet are to you gaining muscle and getting bigger! It is 99% key to growth!Think ahead and cook your meals ahead of time! You are less likely to cheat if you have all your food with you! I taught my clients to live by the 80-20 rule! What this means is eat clean 80% of the time and leave that 20% for your cheat days! We are all human and we make mistakes through out the day. Do not worry, just get back on track with the next meal and move forward! I did not just want to leave you with only diet tips and say goodbye! You see I was just not going to give you a meal plan and say.. go at it! I wanted to give you some great tips thatI know will lead you to the promise land of muscle growth! Why…because I have personally followed these tips myself! Let Google be your friend. If you don’t know something look it up. I always encourage everyone to educate themselves to better understand how our bodies work.Educating yourself about how to build muscle only helps you in the long run! Well, I could go on and on and on!! But, you just need to remember….If you are going to grow you must eat like a horse! Try to get your total caloric intake in everyday..the right amount of protein, carbs and fats…stay consistent and let no one get in your way! One more little bit of info related to supplements. I would just stick with the basic ones, protein, creatine, amino acids, multi-vitamin. Disclaimer: Please consult your physician if you are new to working out or taking any medications that may be affected by working out. For more information on workouts and meal plans visit Muscle Building Fat Loss Tips No it’s your turn! Get to Growin’ 相关的主题文章:

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