What The “Experts” Don’t Tell You

Posted by Rob D. on April 6, 2011 in Training and Nutrition | 1,836 comments

I hope that you’ve enjoyed the lesson about the key muscle building mistakes both men and women make who are trying to get bigger. Today we’re moving on to some more advanced muscle building information and I would like to talk with you about something that the so called “experts” aren’t telling you.

If you’ll visit your favorite muscle building website I can almost guarantee that you’ll get bombarded with ads and articles that claim that the number one reason why you haven’t gained any muscle is simply because you havent bought a particular supplement or that you haven’t applied a specific training strategy to your workouts.

The reality is that both supplements and training is only one side of the coin. The other, more important, side of the coin is nutrition.

Nutrition is the single most important thing in fitness. It doesn’t matter whether you want to get rid of unwanted body fat or if you want to add some lean muscle mass to your frame – you need to learn a thing or two about nutrition in order to achieve your fitness goals.

The number one reason why you’ve failed to gain weight is simply because you had bad eating habits and it’s not your fault! The “experts” were teaching us all of the sexy stuff whereas something that is really important most of the time is left forgotten.

Anyway in todays part of the program I want to share with you some valuable information about nutrition.

What to do to make your body grow?

The most important thing you need to know is that in order to make your body grow you first of all need to provide it with more energy. Energy which is needed to make our bodies grow comes from the foods that we eat in a form of calories, therefore to start growing you first of all need to increase your daily caloric intake.

A lot of skinny guys told me that they eat everything, yet they fail to gain any weight. This brings us to point number two:

Gather your calories from the right sources!

First of all you need to consume enough proteins. Proteins are building blocks of everything within your body: your skin, your hair, your nails and most importantly your muscle tissue.

If you want to make your muscles grow then you need to start consuming more proteins. It is recommended to consume around 2 to 3 grams of protein per each kilogram of body mass. At the moment I weight 90kg, yet I consume way more than my required 180 grams of protein per day.

Secondly you need to consume a lot of complex carbohydrates in order to make sure that there’s enough energy available that can be quickly used.

What I am about to share with you about complex carbohydrates is really important and this is probably one of the main reasons why a lot of skinny guys fail to gain any muscle.

Both complex and simple carbohydrates contain glucose, which is later on via the process called glycolysis is converted to glycogen. Glycogen is stored within our muscles and it is used as a source of energy. If your glycogen stores will be depleted your body will start to look for other easily available sources of energy – proteins (hint: your muscle tissue) and as a result of this instead of gaining lean muscle mass – you’ll be losing it.

It is also important to consume some carbs shortly after your workouts, but we will leave this topic out for another lesson.

Finally you need to consume enough healthy fats in order to make sure that your cell and hormonal production runs smoothly and efficiently.

I don’t want these lessons to become complicated. I just want to share with you some stuff that works.

Anyway.

Once you’ve increased your daily caloric intake and once you’ve started to eat the right foods it also recommended to eat five or six times per day. Let’s say you figure out that you need 3000, so now instead of having just breakfast, lunch and supper you will eat six times and each meal will contain around 500 calories.

I am guessing that you’ve heard this “eat six meals per day” suggestion before and you might think that this is BS.

It’s not BS.

You want to do so to make sure that your metabolism runs smoothly and efficiently and that your body is constantly supplied with all of the required nutrients to grow.

Alrighty I think it’s enough for today (I need to leave some stuff for ze future . For more info about nutrition read my article about what to eat to gain weight.

Thanks for reading and I will talk to you soon.

P.S. If you have any question simply reply to my email.

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