Gaining muscle

20.18 Many hard gainers simply do not eat enough. On top of that, they overtrain and focus on the wrong exercises. No wonder they do not build any muscle. Almost any male who is consuming fewer than 2,000 calories is never going to build himself up. Many hard gainers actually think they eat "lots of food" and a "high-protein" diet. But if they would keep a food log for a few days they would discover that they never consume more than 2,000 calories or 100 grams of protein per day. And no amount of amino acid capsules, creatine, vitamins, hmb or whatever-else supplement will help you if you are deficient in the big factor—sufficient quality food. Keep a food log yourself, and see where you actually stand rather than where you think you stand.

20.19 In summary, if your training is in good order as measured by the guidelines of this book, and you are sleeping well and not running yourself ragged out of the gym, you are almost certainly not consuming enough nutrients or calories. It is that simple.

20.20 To gain muscular weight there are three fundamental factors which you must satisfy before increasing your caloric intake. And you must consume excess calories—you cannot build muscle of nothing.

a. You must consume a healthful diet of nutrient-dense food.

b. You must know the baseline caloric intake that maintains your body-weight.

c. You must train intensively and appropriately to stimulate growth without overtraining.

20.21 Add 100 calories to your maintenance daily caloric intake. After a few weeks, determine if you have increased your bodyfat. Use fat calipers to keep tabs on your bodyfat. (Your technique must be consistent each time you use the calipers.) If your bodyfat does not increase, add another 100 calories and monitor your bodyfat. Continue this gradual process until you reach the point where you can detect a (slight) bodyfat increase. ^en stick there for as long as you continue to gain weight. When your gains plateau, and assuming that your training and recovery are in good order, increase your daily intake by 100-200 calories.

20.22 ^is gradual increase in calories will enable your digestion to adapt to increasing demands, and let you determine the most you can eat without getting fat. If you just eat "a lot more," how will you know exactly how much you are consuming, and at what point you went overboard? And big increases in caloric intake will produce digestive tract distress in most people. Make the increases incremental and gradual, and your digestive system will adapt.

20.23 When increasing your caloric intake, get the calories where you seem to need them most. If you currently eat little protein, then get all your extra calories from protein-rich food. If you currently eat a very-low-fat diet, add oil-rich natural foods to your daily fare. For example, add seeds, nuts, avocado and oily fish such as sardines, and put virgin olive oil on your salads. If you currently eat few carbohydrates, then increase your consumption of grains, fruits and vegetables.

20.24 If adding additional calories is difficult, concentrate on consuming calorie-dense foods. For example, eat dense cereals rather than puffed up ones, bread rather than potatoes, dried fruit and bananas rather than juicy fruits, and foods high in healthful fats rather than low-fat everything. And use liquid feeds if you find getting extra calories through solid food to be a problem.

20.25 Only stay at your gaining caloric level if you are training hard. If you are in the early stage of a training cycle, back off a little in your caloric intake because at that stage you are not stimulating growth. Increase your calories as you move up the intensity gradient of a training cycle.

20.26 As your muscular mass increases, so will your maintenance caloric intake. As your muscles grow, gradually increase your maintenance caloric intake. If you hold your caloric intake steady, gains will slow and bodyfat will decrease.

20.27 As you age, all other things being equal, you will probably be able to gain on gradually fewer calories. Caloric requirements are reduced approximately 3% per decade after the age of thirty. So a sixty-year-old will need about 90% of the caloric needs of a thirty-year-old of the same gender and the same lean body mass. Lean body mass means total bodyweight less fat weight.

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Chemically Engineered

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