A step by step guide to getting big – part 2

by Mike Arnold

If you were here for part 1, you already know that this 2-piece short article is created for those beginner & intermediate BB’rs who are struggling to get muscle size and want to know where they are going wrong. Previously, we covered the training component of the bodybuilding experience and as we relocation into part 2 we are going to pick up ideal where we left off by delving into the nutrition aspect of the sport.


Despite its relative simplicity, nutritional mistakes are responsible for much more failures than any other aspect of the bodybuilding experience. Without sufficient nutrition, all of one’s other efforts will be in vain, as the body cannot grow progressively larger unless it is supplied with enough of the ideal nutrients on a daily basis. Consistency is vitally important, even much more so than with training, as just a few days of sub-par caloric intake can result in muscle loss.
While caloric requirements will vary from person to person based on their metabolic rate, activity level, digestive efficiency, and other factors, the most essential nutritional policy for building muscle tissue is to eat an above maintenance calorie diet. If you do not supply your body with much more calories than it uses for energy/maintenance, then there will not be any calories available for the synthesis of new muscle tissue. It is possible to get new muscle tissue when following a maintenance/below maintenance calorie diet, but Camiseta Celta de Vigo even in the best case scenarios, such as during times of muscle regain, results will still be significantly compromised, as the body will be forced to rely on bodyfat stores to offer the extra calories needed for muscle growth. For people trying to get new, never before built muscle tissue the difficulty element rises 10-fold, especially when steroids are absent. regardless of the circumstances, eating a below maintenance calorie diet will significantly impair your gains, so above all, make sure you are consuming a surplus of calories on a daily basis.

Of secondary importance, but still a critical component of a BB’rs diet, is protein intake. typically speaking, 1-1.5 grams of protein per pound of bodyweight is sufficient for eliciting maximum mass gain, assuming sufficient carbs & fats are present. If not, the body will convert protein into glucose in buy to meet its energy requirements, leaving you with less than optimal amounts of protein to build muscle tissue.

Regarding frequency of consumption, you must include protein with every meal, although it is fine if some meals include much more or less than others. As long as it is spread throughout the day and you meet your daily overall quota, you are on the ideal track. In buy to guarantee you are taking it sufficient protein, only count those grams which come from complete sources of protein, such as meat/fish, dairy products, eggs, and protein powders like whey, milk, egg, soy, beef, etc. There are 8 essential amino acids and 14 non-essential amino acids. complete protein sources are those foods which include all 8 essential amino acids. eating above 1.5 grams will not produce measurably greater gains, but will cause additional, unnecessary anxiety on the digestive system and kidneys.

Meal frequency is the next item on the agenda. While there is quite a bit of dispute relating to the ideal number of daily feedings, the off-season BB’r usually consumes between 5-6 meals per day. This could be entirely from whole foods or a combination of foods and protein shakes/weight gainer shakes. Either one is fine, although I recommend staying away from the weight gainer products comprised of low quality carbohydrates, such as maltodextrin or other refined carbs. You may find some products labeling their carbs as “glucose polymers” or “long chain glucose polymers”. Do not be deceived, as these are just other terms for maltodextrin and other refined grains. Your best bet is to make your own weight gainer shakes, as they are much healthier than the nutritionally devoid sugar & maltodextrin-laden store gotten weight gainers. The following is one example of an outstanding weight gainer that you could use in place of a whole food meal. You will not find a single pre-made weight gainer on store shelves which comes anywhere close to delivering the nutrition found in the shake below. In fact, a lot of whole-food meals pale in comparison in terms of nutritional potency.

Whole-Food Weight Gainer Shake

• 20 ounces raw, grass-fed whole milk
• 40 grams whey protein
• ½ cup finely ground oats
• ¾ cup cooked, mashed sweet potatoes
• 2 TB wheat germ
• 1 TB raw honey
• 1 TB raw coconut oil
• 1 banana

Protein: 72 grams
Carbs: 143
Fats: 32
Fiber: 15.2
Calories: 1,177

In terms of macro ratios, the special metabolism of each individual precludes the establishment of a pre-set ratio. Still, this doesn’t avoid us from providing general guidelines. When mass-building, a lot of people will do well with a macro ratio of 2-3 grams of carbs per pound of bodyweight, 1-1.5 grams of protein per pound, and around .5 grams of fat per pound. Those with faster metabolisms will probably want to remain within the upper-range of these numbers, while those with slower metabolisms must probably gravitate towards the lower end. For a 200 lb BB’r who does not add bodyfat easily, an off-season diet might look something like the following: 600 grams of carbs, 200 grams protein, and 100 grams of fat daily, for a total of 4,100 calories.

Before finishing up on this subject, I feel it is essential to spend at least a minute talking about workout-based nutrition, or what numerous refer to as pre/post-workout nutrition. There are numerous conflicting ideas out there relating to the optimal way to feed the body around workouts, so instead of arguing the merits of the different methods or advocating my own approach, I will stick with generalities. What is typically agreed on when it pertains to post-workout nutrition is that the body needs both protein & carbohydrates immediately before and after training. much more specifically, these 2 feedings must include a larger amount of carbohydrate and protein than other meals. Consuming 1/3rd or even 50% of one’s daily carb intake between these 2 meals is not uncommon, as the body is much more likely to use the nutrients you eat during this time for recovery & growth rather than fat gain. Therefore, these meals must be prioritized above all others, if you want to maximize your progress.

Although this may seem like common sense at first glance, I have found that the following nutritional blunder is responsible for much more unfulfilled potential than any other mistake. It is failing to continue to increase one’s caloric intake as the body grows. In buy to guarantee continued, long-term progress every BB’r should clearly understand that the bigger he becomes, the much more calories his body will require not only to grow additional muscle tissue, but just to maintain the muscle he already has. In other words, for every pound of muscle you gain, your body will require additional calories. This is because muscle is metabolically active, implying it burns calories just to sustain itself.

Most BB’rs realize that they need to eat to grow, but in numerous cases, after a BB’r reaches a certain size, eating becomes a chore and this often leads to stagnation. let me give you an example; one which I have witnessed 100X over. At age 17 and 160 lbs Mr. John Doe makes a decision he wants to look like his BB’ing heroes, so he gets a gym pass and hits the weights. After doing some research, he soon realizes that he needs to eat to grow, so he increases his food intake by a substantial margin. He grows rapidly and is content with his progress. After getting about 20 lbs he continues training, but months pass by without any additionally weight gain. At some point he realizes that the 3,000 calories he is eating is not enough to keep growing, so he starts eating a bit more. John is not thrilled about this additional calorie increase, as he already felt like he was eating a lot of food, but he mans up and does what needs to be done to achieve his dreams. another 8 lbs Camiseta Corinthians Paulista later and once again, his weight get stops. He trains for numerous months trying to make additionally progress, but to no avail. Finally, he reluctantly makes a decision to increase his calories again, but after a few months of doing so, John starts to burn-out. He feels chronically full, never gets hungry, is getting worn out of eating “BB’ing foods”, and feels like he can’t eat anymore.

It is at this point that a lot of BB’rs stop making meaningful progress. They may get a couple much more pounds here and there and slowly add strength as they go, but overall, very little change takes place over the next several years. These people just aren’t ready to eat the amount of food it takes, day in and day out, to build & maintain the massive muscle size of their heroes. Oftentimes, they deceive themselves into thinking that they just don’t have good enough genetics, or that the pros should be taking 10x as numerous drugs as them and that’s why they are so much bigger. No doubt, genetics and drugs play a huge role in building the size of a pro BB’r, but this size never would have been built in the first place if they were not ready to do what it takes at the dinner table.

The fact of the matter is that BB’ing is very hard work, particularly as it refers to nutrition. A small percentage of pro’s with huge appetites seem to have a relatively easy time putting away the required amount of food, but a lot of either dislike it or even struggle to do so. Supplements & drugs created to increase the appetite are frequently used, such as injectable B12, GHRP-6, and marijuana. Some BB’rs have even resorted to the use of potent prescription medications created to treat severe forms of mental illness, as the side effect of some of these drugs is an extreme increases in hunger.

The point here is that if you think, or end up thinking that you are one of the few people who has to struggle and sacrifice to take in enough calories, think again. Some people just aren’t cut out for the BB’ing lifestyle. They will never be able to deal with the diet over the long-term, so they never end up getting big. Now, variances in metabolic rate can make a big difference in the amount of calories it takes for someone to reach a certain size. people with slower metabolisms have a much much easier time, although they frequently struggle to keep the bodyfat off, while people with very fast metabolisms may have an easy time staying lean, but a very hard time meeting their caloric demands. Whichever situation you find yourself in, there are numerous options available which might help you. potential options range from supplements, to drugs, to changes in the diet, and in some cases it is simply a matter of taking care of an underlying digestive or other health issue.


It would be foolish for anybody to disregard the cheap and effective supplementation (I am referring to legal supplementation) available to today’s BB’rs. With products such as creatine and Leucine available for just a few dollars per month, I can think of any good reason to turn a blind eye to these clinically validated powerhouse supplements.

Creatine has the potential to substantially improve recovery, muscle growth, and performance within a short period of time. With only a small portion of the population being classified as “non-responders” (due to the fact that some people naturally produce very large amounts of creatine), nearly everyone can use this product to good effect. Creatine has been widely studied over the last 20 years, with 100’s of medical trials proving its effectiveness and safety. It has been shown to positively affect muscle growth through various mechanisms, while also being good for the heart and brain. I consider this supplement to be a basic part of a BBr’s arsenal.

Leucine is another one of the basic supplements every BB’r must be using. It has been demonstrated in various university studies to increase protein synthesis independent of the other amino acids. In other words, leucine is a direct modulator of amino acid induced muscle growth. Leucine accomplishes this by stimulating the gene called M-tor, which plays a essential role in the accumulation of muscle protein. By adding just a few grams of Leucine to each of your meals, you can dramatically accelerate protein synthesis beyond what you would achieve normally. even when added to whey protein’s already stacked amino acid profile, research shows that protein synthesis is still enhanced. With protein synthesis having a direct impact on muscle hypertrophy, we must be doing everything we can to maximize this process in the body and with leucine being central to the attainment of this goal, its inclusion is a no-brainer.

Although protein powders are technically a supplement, I consider Camiseta Selección de fútbol de Uruguay them much more of a food than a supplement, as they are derived from various food sources and can be use to replace whole-food proteins. protein powders can range widely in terms of quality, so make sure you educate yourself correctly before making your selection.

I consider the supplements above to be conventional fare for all BB’rs seeking to build muscle, as they are among the most economical available. Rounding out my list is a high quality multi-vitamin & mineral. While this supplement won’t result in rapid size & strength gains, solid nutrition is the foundation on which all our other BB’ing efforts rest. With a lot of BB’rs today taking in less than optimal quantities of micronutrients, I consider this supplement to be a should for everyone—lifter or not.

There are numerous other good supplements out there, some of which are for general use and others which serve a much more specialized purpose. depending on your needs & goals, the value of t

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