Mass building

Mass building

Most of us aren't big on the kitchen. Usually, if it's not made on the BBQ or in the microwave, we probably picked it up at the drive-through.

That's about to change, though, because the most important rule in mass building is this: if you're working hard in the gym, you must work harder in the kitchen. Meal preparation and planning are essential for forging a muscular figure, so get ready for a crash-course on muscle-making nutrition.

More Calories, More Muscle:

The most important aspect of adding mass regarding nutrition is having the right amount and right type of calories each day. If you short yourself calories, you're shorting yourself on results.

To add mass, you need to be consuming more calories than you're burning. It's difficult to pack in all of those muscle-building meals, but it's definitely possible.

For your best body, toss out the traditional notion of 3 meals a day. To build maximum mass, you'll be eating every 2-3 hours, downing 5-6 quality meals throughout the day.

Constantly eating small, nutrient-rich meals will get your body primed for muscle growth and make it much easier to take in the calories you need. Eating frequently also ramps up your metabolism, which helps keep you lean while you're getting bigger.

To eat every few hours, you'll need to be prepared. A small cooler is a must have: bring one to school or work with a few meals. Stuff it with plastic containers, an ice pack, and a shaker bottle.

Control your environment-from here on out, you'll be preparing meals ahead of time. Taking time to make food for the week will separate you from the countless individuals "trying" to get bigger but always looking the same. If you don't prepare your food in advance, be prepared to fail.

Keep yourself on the right path by loading your desk or bag with portable fuel like trail mix, beef jerky, ready to drink protein shakes, protein powder, and bars. Having these accessible throughout the day will ensure that your muscles are constantly infused with mass-building nutrients.

How Many Calories:

To find out how many calories you need to gain muscle mass, you must first calculate your maintenance calories. Your maintenance calorie level is how many calories you need to consume to stay the same weight.

This is calculated by taking your current weight and multiplying it by fifteen. (Ex. 150lbsX15 = 2250 Calories). From this you want to add 500 extra calories per day. This will allow you to add muscle but minimize fat gain. (some other easy formulas are; multiplying x 20 for weight gain; multiplying x 15 for maintenance; and multiplying x 13 for weight loss)

Your macronutrient ratio is simply the amount of carbohydrates, protein, and fats that you have in your diet. The ratio specifically pertains to the goal you want to achieve. Since you want to be a lean-mass monster, your ripped ratio is going to be 40/40/20, which means that 40% of your calories will be from protein, 40% from carbohydrates, and 20% from fat.

Protein:

Protein is responsible for tissue growth and repair, and guess what: muscle is tissue. Start eating a fist-sized serving of protein with every meal. Lean cuts of meat like grilled chicken or turkey, eggs, tuna fish or salmon, and protein shakes are perfect. For optimal muscle-making, eat at least 1 gram of protein per body pound every day.

Carbohydrates:

Also include a fist-sized serving of carbohydrates with each meal. Carbs are your body's preferred source of energy-you need them to stay energized throughout the day, and for intense training sessions. Complex carbs like whole grains, wheat bread, whole wheat pasta, oats, vegetables, and sweet potatoes are all good choices. Avoid simple sugars or refined carbs like sweets, candy, and other junk food. All carbs are not created equal.

Fats:

Healthy fats like fish oil can promote cognitive function, support cardiovascular health, and support normal, healthy hormone production. Healthy fats are an integral part of building new mass on your frame, so add a small amount of olive oil, fish oil, peanut butter, or almonds to each meal.

Timing, Timing, Timing:

You know what ratio to eat, which is one piece of the puzzle. The next is when. Adding muscle mass is about consuming more calories than you're burning off, then using those calories to their maximum benefit. Add an extra 200-300 calories on training days to fuel your growth, and your gains will be just around the corner.

Protein is essential for muscle growth and repair, which makes it especially important pre- and post-workout. Eat a meal with lean protein and complex carbs-like steak and a potato, or a protein shake with oats-about an hour to an hour and a half before you train. This will fuel your body to hit the iron with maximum intensity.

After you're done destroying your workout, recovery is of the utmost importance. You've just broken down muscle fibers and depleted your glycogen levels. To get back to muscle-building status, you need a fast digesting carb like maltodextrin, white bread, or any simple sugar to recover your energy.

To get your muscles up and running, a quick-absorbing whey protein shake is essential. Make sure you get at least 20-35 grams of protein immediately after you lift, preferably from whey isolate or hydrolyzed whey.

Mass Gaining Adjustment:

Keeping your routine up to par is essential, but be aware that you will always have to make minor adjustments when trying to pack on mass. That's why constantly tracking your progress will ensure that you're moving in the right direction.

Quite simply, if you aren't gaining weight, then eat more food. Instead of adding an additional meal, try adding a little to each meal throughout the day. Extra protein, olive oil, or almonds with a few meals will bump up your calories and push that scale in the right direction.

On the same note, if you're adding weight in the wrong spot, that means you need to adjust where you're getting your calories from. If you start to see a little pudge in the stomach, then reduce your carbs and bump up protein as a replacement. Protein is extremely hard to convert to fat, so it will be a great adjustment.

Water:

Our bodies are made of primarily made of water, so hydration should always be a daily goal. The staple "couple glasses of water a day" doesn't pertain to the active individual.

Since you will be eating properly, training like a freak, and constantly losing fluids, you will need to drink between a half-gallon to a gallon of water per day. Water is a crucial component of nutrient delivery, cooling regulation in the body, and it helps activate muscle fiber. For peak performance and best results, don't forget it!

Going Out:

Don't throw the game plan out the window on weekends. You can still hit a night on the town with the significant other, or take the family out for dinner, without dismantling your diet.

If you go out to eat, order a chicken breast or steak and make sure they don't cover your dish with greasy cheeses or toppings. Just ask your waiter to prepare your food without the mayo or cheese, and skip out on the soda or cocktail. Stick with water. Make sure the bulk of your calories from quality sources, not the toppings and liquids that come with your meal.

Though these tips don't have to be followed perfectly, here are some guidelines for adjusting your diet:

• Eat every 2-3 hours.
• Include a lean protein source in every meal.
• Make breakfast your largest meal.
• Make sure to include carbs in your pre and post workout meals.
• Avoid skipping meals.
• Always stay properly hydrated (shoot for a gallon of water per day).
• If you're not gaining weight, eat more food.