The Complete Bodybuilding Beginner's Guide to Body Transformation by James Morris

Author:James Morris
Language: eng
Format: epub
Tags: lose fat, loss weight, crossfit, gain muscle, building muscle, lose weight naturally, resistance traning, strongman, bodybuilding guide, bodybuilding books
Publisher: James Morris

So for example, if you weigh 80kg and performing reasonably intense bodybuilding training, then multiply 80(kg) by 1.5(grams) = 120 grams as an indicator of the amount of protein you would ideally be obtaining from your meals throughout the day.

I have found through the years that more important than consuming huge amounts of protein alone, the following are critical components for size and strength gains:

• Intense muscle load during training

• High calorie nutrient rich diet

• Adequate rest and recovery

At times I have tried eating protein rich meals 3 times a day with a couple of low carb protein shakes on top while keeping carbohydrate intake to a minimum and whilst my muscles became harder and more defined, I gained very little by way of strength or size. When I added a few hundred calories of carbohydrates to each meal and reduced overall protein intake, even cutting back on the number of shakes, I grew in both strength and size. It became apparent to me through experimentation that restricting carbohydrate intake below a certain point was detrimental to my strength and size gains.

I'm not suggesting that you eat in an undisciplined manner, I'm saying that carbs serve a purpose. Glucose, which is a most simple carbohydrate available, provides the energy required for the body's chemical reactions including muscle recovery and importantly it fuels your workouts. Carbohydrates should be consumed both prior to and immediately following intense exercise in order to replenish the body's glucose stores ensuring that the body does not catabolise and breakdown muscle tissue as a source of energy.

It is said that the body only absorbs around 30-40 grams of protein per meal so it is a good idea to keep this in mind when planning your meals as you may want to spread out your protein intake accordingly.

Fats are required by the body for hormone production including production of testosterone, the hormone associated with androgenic traits including facial hair, deep voice and muscle mass. As fats contains 9 calories per gram as opposed to 4 calories per gram for both carbohydrates and protein, a high fat diet for someone trying to lose weight and also trying to keep their calories low would not be a good idea. Although someone trying to gain weight is looking to increase the number of calories they consume and put their metabolic equation well into a surplus each day, too much fat will be stored as fatty tissue, make the organism generally sluggish and is a pain in the backside to work off. So keep your fat intake to around 20 percent of your caloric intake and try to avoid saturated animal fats, sticking instead with healthier fats found in nuts, seeds, flaxseed oil, olive oil, fish oil and tuna.

Getting Huge

All protein shakes and supplements aside, if you want to put on size, first and foremost you have to eat like an animal. There are no two ways about it. Shakes and supplements are secondary. If you are gifted with an insatiable appetite for food, then your chances of putting on decent size increase dramatically.

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