Get Big Now 2

Get Big!
Table Of Contents
Part I
Section 1 Section 2 Section 3 Section 4 Section 5 Section 6 Section 7 Section 8 Section 9
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Introduction
Planning To Get Big Evaluate
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Keep Track Of Everything! Muscle Building Nutrition Supplements
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Get Big! FAST
Get Big! Diet and Meal Plans
Get Big! Weight Lifting Routines Training Diary
Section 10 Section 11
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Exercise Descriptions
Part II
Section 12
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E-books
*Medical Disclaimer* The material in this book is meant for educational and inform ation p urpo ses only and are not intended as medical or professional advice. Always consult with a doctor before making any changes to your diet or nutrition program. Building-muscle101.com Get Big! is not intended for use as a substitute for consultation or advice given by a qualified medical practitioner, health practitioner, or fitness professional. Before beginning any exercise and diet program, you should consult a physician. All matters regarding your health require m edical supervision. Building-muscle101.com shall not be liable or responsible for injury, loss, or damage occasioned to any person acting or refrain ing to act as a result of any inform ation or suggestion in Building-m uscle101.com Get Big! Building-muscle101.com will not be held responsible for the conduct of any com panies and /or web sites recom mended in Building-muscle101.com. The opinions expressed in Building-m uscle101 Get Big! represent the personal views of Building-muscle101.com.
- Part I Are you tired of training day in and day out without gaining an ounce of muscle?
Are you tired of seeing other people around you grow while you stay the same size?
If you're a hard gainer and simply cant add any size to your frame than you've come to the right place. You may be asking yourself, why your past efforts seemed to have failed. You may be even asking yourself if all of your hard work was even worth it and if its even possible to reach your goals. Well, dont beat yourself up with these questions because believe it or not, youre not alone. You see, there are a lot of hard gainers out there who dont yet know it, but they have all the potential in the world to grow as large as they want, any time they want. Yes, you read right, as large as they want, anytime they want! Im not kidding you because when it comes to building muscle, there are no hidden secrets, magic pills or formulas. When you get right down to it, it comes down to the methods you choose to follow. Follow the right method and you can get huge, quick! Choose the wrong method and you could be in a downward spiral for a long time. If youve found that you cant gain an ounce of muscle no matter what you do, I got some very important news to tell you. You may not be the problem. The problem lies with the methods you have chosen to work with. Products promising to add 15 pounds of muscle in 15 days or programs promising to get rid of 30 pounds of fat in 15 Http://www.building-muscle101.com Return To Table Of Contents 4
days are gimmicks.
Gimmicks Dont Work

Here is the good news. You can succeed and you will succeed using the methods that have been proven to work time and time again. Youll see first hand that building muscle is no secret and that anyone can build muscle and strength. Im going to outline to you how to do this. Building muscle101 Get Big! Program will provide you with all the necessary information to start, maintain, fine tune and customize your weight lifting program to build the muscle you want, anytime you want. First off, you are going to have to understand something that will literally change your body overnight. Yes, once you add these elements into your training program, your body will respond almost instantly and once you add these elements into your training program, youll get strong and youll start to build muscle, fast! Can you imagine adding 20 pounds to your bench press in three weeks? What would your buddies say at the gym? What about adding an inch of muscle to your arms in a couple of months? You see, building muscle is based on certain principles that must be in place if you want to build the body of your dreams. These elements are the...
Principles Of Building Muscle

If you can get these principles down, youll grow beyond your wildest dreams. These principles are:
1) 2) 3) Hard, heavy and sm art training Sound nutrition and supplementation Quality rest
You see , this is no secret. The problem is that most people have been following the wrong methods that incorporate one or two of these principles. These 3 principles must be in place if you want to Http://www.building-muscle101.com Return To Table Of Contents 5
build muscle and power. Theres simply no way around this fact. The sooner you come to this realization the faster you will attain the results you are looking for. Always remember these 3 principles. The human body has the ability to adapt to a wide variety of muscular development and peak performance potential. Depending on your current physical condition and body type, the type of training you do will be very important. Your aim is to identify specific objectives and apply custom training techniques to achieve your goals. Everyone has different objectives in mind. If your goal is to build a better body for overall fitness, your weight lifting program will differ from that of a competitive athlete, but the program will still need to be targeted. You need to ensure that your training program will yield the desired results.
What You Need To Get Big!

In order to get big, you need quality nutrition, heavy and smart training and plenty of rest to grow big muscles. Try thinking of these training elements as the sides of a muscle building triangle. If one of these elements is missing or lacking, the triangle will not be complete. This is the same for building muscle, if one of the principles is missing, your gains will come slowly, if at all. I know, it seems rather simple, right? Theres got to be more to building muscle than just these three principles? Why are there so many hard gainers out there if this seems so simple? Im not going to lie to you, its not that simple, otherwise, everyone in your gym would be huge. Think about the last time you were at your gym, how many people in there were truly impressive? Maybe one or two people. Next time your in the gym, take a look at what those individuals are doing in their training programs. Youll see that their training programs may seem like nothing special but when you take a closer look, they seem to be training a little Http://www.building-muscle101.com Return To Table Of Contents 6
different than everyone else. Well take a closer look at this when we get to the weight lifting programs. Again, it comes down to the methods youve chosen to work with. I have to admit, Ive read a lot of material on building muscle and strength and Id have to say that more than half of the information is incomplete. This is a little frightening when you think about how many people are following this kind of information. If youre being fed the wrong information, chances are your efforts are going unrewarded. Whats the use of training hard and heavy when youre diet isnt even fit for birds? Whats the use of eating 10 pounds of protein every day when you train once every 2 weeks? Its the methods you choose to work with that will determine how much muscle youll build. Alright, here is most misunderstood topic of building muscle...
Muscle Building Nutrition

Nutrition is the factor that requires the greatest amount of thought. I'm not going to lie to you, it can be confusing. Why? When it comes to your diet, you have as many options as there are foods in the world, and for better or for worse, everything you put in your mouth can affect your performance and appearance. I get tons of emails every day from people wanting to know how to structure their diets to produce optimal gains. To me, nutrition is that portion of your weight lifting program that will separate you from the rest of the crowd. It is said that nutrition is responsible for somewhere between 60-90% of you weight lifting success. I would have to agree and once you understand this fact and apply it to your weight training program, you will literally explode. Im not kidding! Make no mistake about it, nutrition is a very important part of your Http://www.building-muscle101.com Return To Table Of Contents 7
weight lifting program. Improper nutrition is frequently the chief factor holding hard gainers back. To put it another way, hard gainers simply don't eat enough food and the right foods to feed and fuel their muscles for gut busting workouts. Will Brink of Muscle Building Nutrition offers this advice: "Gaining quality weight is a process of obtaining proper knowledge about the foods needed, following the right ratios of those foods, deciding on the calories required and being methodical with your plan. Consistency, as much as anything, is why some people get the results they want while others fail. Of course, being consistent with a poor plan and a lack of knowledge regarding calories needed, macro nutrient ratios, etc. is a sure route to failure." (Will Brink, Muscle Building Nutrition) Will certainly knows his stuff when it comes to muscle building nutrition. I strongly suggest you take a look at Will's book Body Building Revealed. An outstanding E-Book designed to help you put together a fantastic muscle building nutrition program. Alright, let's get down to the nuts and bolts of building muscle 101's Getting Big! program. The second section of the Get Big! Program will look at planning and goal setting. Do not underestimate the power of goal setting. Once you establish your goals and objectives, you will have no choice but to reach them.
About the Building Muscle101's Get Big! Guide

This guide provides you with a system of proper nutrition and weight training techniques to produce optimal results. Of course, there must be a review of nutrition and weight training to give you, the reader, an understanding of what is involved in the guide. You must remember that this guide is a balance between optimum nutrition and training techniques to produce a quality muscle building system. Http://www.building-muscle101.com Return To Table Of Contents 8
The training and nutrition methods presented in the Get Big! Guide are based on time proven techniques backed up by cutting edge information. The training and nutrition concepts in Building muscle101's Get Big! Program are designed to give you the competitive edge in sport or in other areas of your life. The training and nutrition concepts will allow you to reach your goals quickly and effectively. Of course, there are some techniques and tips in this guide that will help you reach your goals quickly. Lets move on....
Planning To Get Big!

Before you hit the gym, you need to identify what kind of results you want. Believe me, youll get the results you want much faster if you identify those results up front. When it comes to preparation and planning, most weight trainers will use the wild guess principle. A lot of these trainers will get all excited and hit the gym with everything the got. If they happen to get strong, great, if they dont, chances are theyll call it quits after a month or so. This method is not the most effective for buildin g muscle. Think about it. Why are you doing anything in training? I'm guessing you want to build muscle and strength, right? So how can you be sure that what you are doing is what you need to be doing? So how do you determine what exercise you should use for building muscle? What methods should you use? How can you be sure that you are on the right track? The answer is to know where you are now. Know your starting point and identify where you want to go. This is very important and you must outline just what it is you are trying to accomplish. This goes for nutrition and weight training. When you start your muscle building program , you need to set a few different types of goals. Looking at the big picture and breaking it down into small mini goals will help you achieve your muscle Http://www.building-muscle101.com Return To Table Of Contents 9
building goals. Its very important that you identify your goals and periodically monitor and adjust your goals on an ongoing basis. Here's a look at the different types of goals you should set.
Long Term Goals

Give yourself a goal for the next four to six months. Make sure your long term goals are realistic. Trying to win the Mr. Olympia body building competition in the next 6 months is not a feasible (unless you are already a top bodybuilder) goal. Although this may be a very long term goal in the future (8-15 years). You will have to judge for yourself what's feasible. For me, I wanted to add 25 pounds to my shoulder press in 3 months (which I did). If you are just starting out, I recommend that you set moderately challenging goals. If you happen to reach your goals sooner than expected, choose more ambitious ones. Here are some examples of long term goals: reduce your body fat percentage by 4 percent in 12 weeks drop 8 pounds of body fat in 12 weeks Add an inch of muscle to both arms in 12 weeks Increasing your bench press by 30 pounds in 3 months Gain 8 pounds of lean muscle mass in 8 weeks
Record your long term goals on a long term goal sheet. You want to make your goals realistic and attainable. Assess your progress on a weekly basis using the short term goal sheet. I usually set up my long term goals once and stick them in a binder and adjust on a weekly basis using my short term goal planner.
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Short Term Goals

In order to stay motivated, you need to feel a sense of accomplishment. Six months is a long time to wait for feelings of success. For example, when I wanted to improve my squat by 50 pounds, I started by setting short term goals by adding 5 pounds every other week. Set short term goals for one week to one month. Here are some examples: Use the stair climber three times this week for 30 minutes each time Add 10 pounds to your squat every other week Stay on the exercise bike 10 more minutes for one week Do 3 more repetitions in the bench press for one week Gain 2 pounds every other week Record your short term goals in a short term goal sheet. You want to make your goals realistic and attainable. Update your goals on a weekly or bi weekly basis. The best time for me to update my goals is on a Sunday. I plan my goals for the following two weeks and update my goals on the following Sunday.
Immediate Goals
These goals are every day/workout goals. This way, you know well ahead of time, what you want to do when you approach your exercises. Here are some examples of immediate goals: Stretch for 10 minutes before your workout Do 12 repetitions on the shoulder press instead of 10 Add 5 pounds to the squat
You should be thinking of these goals constantly and getting them down on paper. I like to plan my immediate goals on my lunch breaks at work. This way, I know what to strive for in my workouts.
Im not a proponent of spontaneous workouts. Some people dont know what there going to train until they get to the gym. This doesnt work for me because I need to know what needs to be done and accomplished in a workout. Youll find that planning your workouts and goals ahead of time gives your better direction, discipline and motivation.
Rewards?
I think it's wise that you reward yourself for reaching your goals. If for example, you reduced your body fat percentage by 4 percent, go out and buy yourself something nice. If you reached your short term bench press goal, go out and get a massage or buy yourself those nice pair of shoes youve been looking at. If you just completed a personal best squat, go out and get yourself a new sweat suit. Reward yourself for a job well done. Record your immediate term goals in the attached immediate term goal sheet. You want to make your goals realistic and attainable. These goals are very short term and should be adjusted every other workout. Its important that your set goals and monitor them on an ongoing basis. You want to clarify why you want to build muscle and strength. Maybe youre tired of being skinny, maybe you want to look better for the summer, whatever your reasons, make sure you clarify your goals.
Evaluate
A full body Evaluation is designed to give you an idea of your current physical condition in terms of body weight, body fat, lean body weight and overall body measurements. What you want to do now is evaluate your current body weight, body measurements and possible youre body fat levels.
By doing so, you give yourself a base starting point. Finding your starting point is a very important success factor. From your starting point, you will identify the amount of time needed to achieve your goals. If you are trying to gain weight, expect a little body fat to accommodate your weight gain. The trick to building lean muscle is too gradually add more and more quality calories to your diet that doesnt allow for the quick build up of body fat. I would say gaining a pound or two every week is probably your max weight gain. Anything more than that and youre going to gain more body fat than muscle. If this happens, youll need to lose fat and that means a losing a little muscle mass. Try and gradually add quality calories to your diet and remember to monitor your food intake every week. If your gaining more body fat than muscle, cut your calorie intake. If you find your not gaining enough, increase your calorie intake. Relying on the weight scale to determine your success is a thing of the past. Although the scale does have its place, it is not the sole determining factor of your success or failure. Weighting you rself is a start but it doesnt provide enough information. Lets say for example, you gain 12 pounds in 5 weeks. How much is muscle and how much is fat? Lets say you lose 8 pounds. How much of it is fat and how much is lean mass? The scale cant give you that information. The scale is very limited in its ability to give you accurate information about your body. Using both, the scale and body fat testing is the only way to find out whether or not you are gaining lean body mass and keeping body fat levels manageable. By charting your progress and making the necessary adjustments, you are ensuring that you are not just given a number. Http://www.building-muscle101.com Return To Table Of Contents 13
The information your are given tells you whether or not your diet and training are having the desired effect. If its at all possible, try and get a pair of body fat calipers and practice taking measurements. I personally use the Accu-Measure body fat calipers and its pretty accurate. You can generally find a pair of body fat calipers at your local Walmart or similar stores. They go for about $20 and are very accurate. Remember to evaluate your body on a weekly basis. Try taking your body measurements, weight measurement, and body fat measurement one day of the week.
Keep track of everything you do!

You are going to need a weight training diary and meal log. It is very important that you write everything down. By keeping track of your progress you are keeping yourself honest and motivated. A training diary and meal log can help you get better results. You can look back at the end of each week and figure out if you were on target with the goals specified in step 1. A training diary and meal log will shows whether your goals are realistic and gives you insight into your exercise and eating patterns. If your building muscle and strength, you wont have to wonder what works, because youll have a full description of everything youve done to reach your goals. This will be your blue print for muscle building success. A training diary and meal log can tell you whats working and whats not. A training diary and meal log will also serve to keep you honest. You may think your working out four times per week but as you sift through your training log, you learn that you missed a workout. I have training diaries from high school!
I suggest you make out a special log specifically for your training and meal program. If you need complete meal and training logs, try going to building-muscle101.com site to get the weight training logs.
Muscle Building Nutrition

Weight trainers have special dietary needs that cannot be easily met by the traditional North American diet. As a weight trainer, it is very important that you get your muscle building diet down to a science. Your success is dependent on a well balanced and complete diet that includes your optimal nutritional intake. Poor dietary habits will hinder your progress and may eventually lead to injury to muscles and bones because they are not supplied with the nutrients needed to support the added stress of weight training.
Why nutrition?
Nutrition is one half of the key to building muscle. Without the proper nutrition, you might as well pack your bags and go home. No amount of super sets, negative sets, tri-sets or pre-exhausting will build any amount of muscle mass without the proper nutrition. To be honest, nutrition will be that element of your muscle building program that will put you over the edge. Nutrition will make the difference between an o.k. physique and one that commands power. You will go into the gym, and absolutely explode!
When you are in a nutritionally optimal state, your strength will explode and it will feel like someone has attached a tire pump to your muscles! However, you must remember that...
Everyone is different
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Each person is biologically different and has different nutritional needs. Some people have higher metabolism, some have different bone density, some have naturally more fat etc.. The thing you want to remember is your individuality. What is best for you? For me, I would recommend that two hours before you train, you should eat one banana, one granola bar and one cup of yogurt. This might work wonders for me but it might do little for you. I suggest you find what works best for you. The only way to do this is to find out your optimum nutrition and play around a little to find out what works. How do you know what works? You will know by the feeling you get in your workouts and general lifestyle. When you find your optimal nutritional state, your workouts become the absolute best feeling in your life. You are more energized during the day and feel all round fantastic. Once you get there, stay there . Just keep adding more and more of the foods that work for you to accommodate your new growth.
Complete Nutrition
Complete nutrition leads to optimal nutrition. Over supplementation of certain nutrients will lead to imbalances in overall nutrition and is damaging to your building muscle program and health. New weight trainers and seasoned athletes require different proportions of protein, carbohydrates, fats, vitamins and minerals to meet different demands of training. Focus on attaining complete nutrition. This will lead to optimal nutrition for your body and weight lifting goals. Design your diet with a full spectrum of nutrients from foods and high quality sports supplements designed to provide you with the proper nutrition.
Consistency
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Building muscle is a slow and enduring process. In order to constantly improve your performance, you need to be consistent with your optimum nutrition diet. Strive to stick to your diet year round. This way, you are never that far off from your desired peak performan ce state. You might think that there is no way you are going to stick to the same foods year round since your taste buds are going to go stale. The trick is to stick to your optimal nutritional intake but adjust your menu. Eating plain broiled chicken every day will test even the most dedicated of trainers. I suggest finding a menu that is healthy and tasty. If you want a great tasting menu for building muscle, Ive added some menus which will help you test and taste the foods that you like and enjoy.
Muscle Building Recipes

I have just recently stumbled upon on a great recipe book for weight lifters and body builders. It's called Tasty Fat Loss and Muscle Gaining Recipes. Click here to check it out. A true gold mine of body building recipes designed for, you guessed it, weight lifters. You'll find plenty of great tasting body building recipes in this book. The best thing about this book is that it's free. You get over 25 recipes and theyre delicious and a snap to make. Here are some of the recipes: Ground Turkey Omelet
Chocolate Banana Protein Bars Protein Fortified Rice Http://www.building-muscle101.com Return To Table Of Contents 17
Spicy Turkey Chilli Protein Waffles Chicken Kabob Beef Chop Suey Home Made Meal Replacement Powder And much more... Simply click here and you'll have instant access to over 25 delicious muscle building recipes. If you're looking for fantastic body building recipes, check out this free e-book. These recipes are designed for people who are on the go. Not everyone can cook and train full time so the recipes are quick and tasty.
Food Synergy
Combinations of foods are the trick to building muscle. No one supplement or food will magically transform your body into a muscle building machine, despite what supplement manufacturers say. Find the right combination of foods for your type of body and training goals.
Use These Tips For Optimum Nutrition For Building Muscle

1. 2. Cut out the junk food Drink enough clean water
3. 4.
Eat a variety of foods Consume the necessary protein, carbohydrates, fats, vitamins and minerals. Consume salt in moderation Structure your diet that is low in processed sugars Eat foods that are high in complex carbohydrates and fibre Take quality nutritional supplements
5. 6. 7. 8.
With this in mind, lets find out a little about roles that protein, carbohydrates, and fat play in your muscle building program.
Protein - The Ultimate Muscle Builder

Protein builds muscle. Without an adequate supply of protein, your body will not support any kind of muscle growth. If you supply your body with the optimum amount of protein, you ensure optimal growth, its as simple as that. After all, you want to build muscle and to do that, you need a steady supply of high quality protein. Inside your body, there is a self repair process that occurs day in and day out. The main nutrient that is responsible for building and repairing body tissues is protein. Protein is that wonderful nutrient that allows muscle to repair and grow. Actually, protein is everywhere in our bodies, bones, muscle, connective tissue, blood cells, skin, hair, and fingernails. Just how does protein build muscle? The process is quite magnificent, you see, during digestion, protein is broken down into amino acids by other proteins (enzymes). Amino acids are often called the building blocks of life. Amino acids are like links in a chain, and when they join together they form protein strands. Http://www.building-muscle101.com Return To Table Of Contents 19
Protein strands are derived from roughly 22 amino acids and depending on how they are strung together will determine the characteristic of that protein. There are 13 amino acids that the body can produce and are called non essential amino acids. The other 9 are called essential amino acids which the body cannot produce and must come from your diet. After digestion, the amino acids enter the cells and upon receiving instructions from DNA, are reconstructed to form new protein needed to build and repair tissue. An absolutely perfect building system! All you need is the right food and presto, you have the building material for your muscle foundation. So, you see, protein is absolutely necessary for the maintenance and growth of body tissues. Once protein is absorbed, it will: Help synthesize hormones, neurotransmitters, enzymes and other bio chemicals Be consumed as energy during periods of intense stress, injury and caloric deficit Assist the functioning of the immune system Help repair existing levels of tissue Based on the mechanics of lifting weights, muscle fibres are actually torn at the microscopic level when the muscle is forced to lengthen when it wants to contract. These tears can be felt the morning after you work out, your muscles will be very sore depending on the amount of stress you put on your body. Im sure most of you have experienced this pain (especially after a heavy leg day!). In order to protect you from future assaults, your body will make your muscles larger and stronger to better accommodate the stress. Http://www.building-muscle101.com Return To Table Of Contents 20
In order to repair the tears in the muscle, protein is needed. Protein is broken down into amino acids and enter the cell where they are reconstructed to form new proteins which repairs and builds the muscle. You can now see why protein is referred to as the building blocks of life.
Protein Requirements
So how much protein should you eat for maximum performance and muscle gain? Each of us have very different body types and the amount of protein will differ from individual to individual. Protein intake will also depend on the amount of activity involved and how frequently you do it. I find that taking .7 to 1 gram of protein per pound of body weight works best for me. You will have to do a bit of experimenting at the beginning to find out your optimal protein intake. There are different views on how much protein you actually need to sustain muscle growth but I believe as active weight trainers, we need more protein than the average person. As active weight trainers, youre going to need more protein than the normal person or less active person. Building muscle is your goal and therefore your level of training intensity will be high. The amount of stress you put on your body will be high and therefore, you will require additional protein to support muscle growth. I recommend you eat .7 to 1 gram of protein per pound of body weight. Percentage wise, I recommend that your diet consist of 15% to 25% protein.
Properly Timing Protein Intake

Ingesting protein right after a hard workout will be your window of opportunity and the most optimal time to ingest protein. I cannot stress the importance of ingesting protein upon completion of your workouts. Http://www.building-muscle101.com Return To Table Of Contents 21
Why? This is your golden opportunity for building muscle, and trust me, this will help you put you on the road to building hard, strong muscles. You see, after you have had a gruelling workout, your body is in a state of havoc. The body is starting the repair and growth process of muscle tissue. You can greatly enhance this recovery process by consuming protein after your workout. Research has shown that you can get a head start on this recovery process by ingesting at least .5 grams of protein per kilogram of body weight along with a high glycemic carbohydrate such as maltodextrin, dextrose, or sucrose within 30 minutes of working out. Why carbohydrates with protein? When carbohydrates is taken with protein, theres a blast of insulin. Insulin kicks the bodys glycogen making machine into high gear. Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the tissues with energy and are found principally in the liver, and muscle as glycogen. Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis. Wait ,theres more .Additional research has shown that ingesting a protein/carbohydrate supplement after exercise triggers the release of growth hormone. This is fantastic news for our budding weight trainers! Both insulin and growth hormone promote muscle growth. I cant overstate the importance of taking in protein and carbohydrates after you exercise. Heres what I suggest. Try drinking a protein shake immediately after your workouts that contain the necessary carbohydrates and protein to facilitate growth. Http://www.building-muscle101.com Return To Table Of Contents 22
If youre like me, you want protein powders that taste good. I remember when I first started out, my first protein drink consisted of a tar like substance that tasted about the same. Protein powders have come a long way and there are a few out there that have a great product that actually taste good. Here is a good example of an after workout power drink:
Power Drink II
1 1 1 1 1 1 cup strawberries cup low fat strawberry yogurt scoop(2oz) vanilla protein powder- 22 grams protein tbsp honey cup low fat or 1% milk cup orange juice
*optional - 5 grams of creatine monohydrate Blend all ingredients in a blender until smooth. The nutritional content is provided below. As you can see, this is definitely a power drink and will support a very intense weight training session.
food strawberries amount 1 cup 1 cup 1 scoop calories 69 pro tein 1.5 carbs 15 .6 fat .9
yog urt pro tein powder honey 1% m ilk
158 110
12 .6 22
26 2.6
.8 1.4
1 tbsp 1 cup 1 cup
60 108
0 8.4
17 12
0 2.6
orange juice serving total
85 590
0 44 .5
20 .2 93 .4
0 5.7
How Much Protein And Carbohydrates Should You Ingest After Exercise?
I recommend that you take in 1 to 1.5 grams of high glycemic index carbohydrate per kilogram of body weight with 5. of protein per kilogram of body weight, preferably a protein that is easily absorbed such as whey. For example if you weighted 100 kilograms you would ingest 100 grams of carbohydrates and 50 grams of protein. Now, index index three what is a high glycemic index carbohydrate? The glycemic ranks foods on how they affect our blood sugar levels. This measures how much your blood sugar increases in the two or hours after eating.
The glycemic index is about foods high in carbohydrates. I cant overstate the importance of getting into the habit of consuming protein and carbohydrates after your workouts. Protein is the building block of muscles. Protein is made up of amino acids which are the elements that build muscle. Your muscle building protein sources should come primarily from animal sources such as milk, chicken, eggs, beef, and fish. These sources contain all of the essential amino acids. I recommend that you consume at least one gram of protein per pound of body weight each day in order to be certain you're nourishing your body for recovery and growth. Here is a list of excellent protein sources: -Chicken breast -Venison -Round steak -Scallops -Sirloin steak -Lean ham -Pork tenderloin -Low fat milk Http://www.building-muscle101.com Return To Table Of Contents 24
-Lean turkey -Low fat cottage cheese -Turkey breasts -Low fat cheddar cheese -Whey -Egg whites Additionally, supplement your diet with a protein powder. Ingesting a protein drink immediately after your workouts and before bedtime will greatly enhance your muscle gains. If you havent started doing this - Start Today!
Fuel The Muscle Machine Carbohydrates

If you want to build muscle, your going to have to take in a lot of quality, complex carbohydrates. No question about it. You are going to have to fuel your body to handle heavy weight training. Carbohydrates are a very important source of fuel for the muscles as well as the leading source of energy for your body. When you have a hard workout, your body draws on carbohydrates, which is stored as glycogen in the muscles. Glycogen is the product of glucose which comes from the breakdown of carbohydrates after the digestion of food. Glycogen is stored in the liver and muscle. During a long intense workout, you can easily deplete your glycogen reserves. When you r muscles cannot get enough glycogen, fatigue sets in and your body begins to lose endurance and performance drastically reduces. Im sure all of you have experienced this drastic drop in strength and endurance at one time or another during a long intense training session.
However, there is a way to delay the onset of muscle fatigue. By taking enough carbohydrates each day you are ensuring that the amount of glycogen stored in the muscles is being constantly replenished. Every meal must have sufficient carbohydrates to sustain your hard intense workouts. I like to think of m y muscle cells as mini fuel tanks. If you want to keep going hard, you are going to have to keep the fuel tanks filled with top notch fuel.
Carbohydrate Types
Carbohydrates come in three categories: Monosaccharides- simple sugars such various fruits and honey Disaccharides- sucrose such as table sugar Polysaccharides- complex carbohydrates such as pasta, whole grains, and legumes The difference between each of the above carbohydrate is the rate at which they are converted into blood sugar by the body and metabolized as energy. Carbohydrates that are converted quickly such as simple sugars and sucrose provide short term energy. Complex carbohydrates are converted at a much slower rate and provide long term energy. It is recommended that a healthy diet should consist of 15% simple sugars and 85% complex carbohydrates. It is no wonder that complex carbohydrates such as cereal, pasta, whole grains, fruits, vegetables and other carbohydrates are the food of choice for weight lifters, strength athletes, and endurance athletes. Carbohydrates is the fuel that keeps the muscle going, and it will spare protein from having to be picked up as an extra energy source, which you dont want since proteins main function is to build muscle, not fuel it.
How Much And How Often To Consume Carbohydrates

Building muscle requires plenty of complex carbohydrates. To support the strenuous workouts you will be following, I recommend that 50% to 65% of your diet is made up of carbohydrates. It is best to consume carbohydrates at a steady rate throughout the day at desired ratios, preferably every two to three hours. Refer to optimum nutrition planner to figure out your desired nutrient ratios including your carbohydrate consumption. Once you have adjusted your carbohydrate intake to the right levels, you should start making additional strength gains and stamina levels should increase.
Increasing Caloric Intake From Carbohydrates To Build Huge Muscles

The most important nutritional element of building muscle is caloric intake, specifically from carbohydrates. Building muscle requires intense, gut busting workou ts. A tremendous amount of energy is required to sustain this type of activity- energy that is best supplied by carbohydrates. A well balanced diet consisting of quality complex carbohydrates allows for the greatest recovery of glycogen stores on a daily basis. Ongoing replenishment of glycogen is required to let your muscles work to their fullest. A diet rich in quality complex carbohydrates allows for the replenishment of glycogen and therefore, building muscle. Here is a list of excellent carbohydrate choices that you will want to include in your building muscle diet. Whole wheat breads Whole wheat bagels English muffin Whole wheat pitas Bran muffin Granola bar Granola Oatmeal Cream of wheat Mushrooms Red and green peppers Bananas Strawberries Blueberries Apples Yams Beets Cabbage Cucumber Rye bread Zucchini
Baked potatoes sprouts Pastas Lima beans Lentils Whole- wheat- tortillas
Whole grain cereals Sweet potatoes Spinach Beans Broccoli
Alfalfa Peaches Rice Pears Asparagus
Now that we know what fuels muscle, lets find out what the scoop is on fat.
Fat And Muscle

Fat is a concentrated source of energy. After a hard intense workout, you glycogen supply can be reduced to nothing. Fat stores on the other hand are practically an unlimited source of energy. If fat stores are practically unlimited, why worry about carbohydrate intake and glycogen replenishment? And why not just increase fat intake to supply your energy source? True, there is a lot of fat on your body to supply plenty of fuel for hard training and for a long time. But fat can only be broken down and used for fuel as long as oxygen is present. If oxygen is not present, fat cannot be used for fuel. Glycogen on the other hand does not need oxygen to be present in order for it to be used as fuel. When starting exercise, oxygen is not present. It takes anywhere from 20 to 40 minutes of exercise before fat can be used as energy as oxygen becomes more abundant. Glucose and glycogen are called up first. Fat calories tend to be converted to body fat more easily than either protein or Carbohydrates. Why? There are roughly 9 calories per gram of fat as opposed to 4 calories per gram of protein or carbohydrates.
Thats roughly 2 1/4 more calories per gram than protein or carbohydrates! Make no mistake about it, the more fat you eat, the more fat you get. Simple as that. Fatty acids from food are broken down into 3 groups: Saturated, polyunsaturated, and monounsaturated. Saturated fats harden at room temperature and usually come from animal sources such as beef and butter fat. Milk, cream, ice cream, and other products made from milk or cream all contain butter fat. If you diet is high in saturated fat, you may want to reduce your daily consumption. Polyunsaturated and monounsaturated fats are usually in liquid form at room temperature and come from vegetable, nut, and seed sources. Polyunsaturated fats are found in corn oil, flaxseed oil, pumpkin oil, safflower oil, soybean oil, and sunflower oil. Polyunsaturated fats are usually liquid at room temperature, and remain in liquid form even when refrigerated or frozen. Monounsaturated fats are found in almond oil, avocado oil, canola oil, olive oil, peanut oil, and certain cold water fish species such salmon, halibut, mackerel, and rainbow trout. Monounsaturated fats are typically liquid at room temperature, but solidify when refrigerated.
Essential Fats
Dietary fat is essential for good health. Fats act as carriers for vitamins E, D, A and K and help in absorption. Fats also supply the body with essential fatty acids (EFAs). Essential meaning your body cant produce these fats and they have to come from food. EFAs are required for normal growth, a healthy circulatory system, the maintenance of cell membranes, a healthy nervous system and strong connective tissues and cell walls. They also lubricate and protect your joints and help keep your skin smooth. Http://www.building-muscle101.com Return To Table Of Contents 29
Too much fat?

Too much fat in your diet can cause rapid weight gain and gradually leads to obesity and other related health problems. Excessive saturated fat in the diet can also elevate cholesterol levels, particularly LDL (low density lipoprotein) which is bad cholesterol. Fats should comprise of 10% to 25% of your dietary needs. A low fat diet should contain more unsaturated than saturated fat as such: 5 percent saturated, 8 percent monousaturated, and 7 percent polyunsaturated. Structuring your diet and getting your nutritional requirements down is one of the more important aspects to achieving success with a weight training program. To totally structure your muscle building diet is beyond the scope of this guide. Therefore, if I had to recommend a great resource to help you put together your muscle building diet, I suggest you take a look at Will Brinks e-book Body Building Revealed. The e-book will show you exactly how many calories you should be consuming, how much protein, carbohydrates, and fat you should be taking in for optimal results for lean muscle growth. The e-book can be downloaded in an instant and it will show you how to structure your muscle building diet. Click here to check out the book.
10 Tips To Get Huge

1- Consume at least one gram of protein per pound of body weight each day. For example, if you weight 150 pounds, you should be eating at least 150 grams of protein each and every day. 2- Consume at least 3 to 4 grams of carbohydrates per pound of body weight each day. Make sure that most of these carbohydrates come from complex sources such as pasta, rice, oatmeal, potatoes and yams and fibrous vegetables such as broccoli and asparagus. The only time you should be feeding your body fast acting carbohydrates is immediately after your workouts. 3- Ingest health fats from sources such as nuts and seeds, olives, flax seed and canola oils. Reduce your intake of saturated and trans fatty acids. 4- Read Will Brink's e-book entitled Body Building Revealed. Believe me, this is one book you will want to read. 5- No need to starve yourself on this program. If you want to add muscle, you need to consume calorie dense foods such as complex carbs and weight gain drinks. I suggest you try a weight gain drink such as Prolab's N2 Large. A fantastic weight gain powder that will put a serious kick in your gains. 6- Your diet ratio should be 50 to 55% carbohydrates, 25 to 30% protein and 15 to 20% fat. See Will Brink's Muscle Building Nutrition for a complete break down of optimal nutrient ratios. Mr. Brink will show you step by step how to figure out how much protein, fats, and carbohydrates are needed and in what ratios for your individual requirements for gaining lean mass. 7- Spread your eating over a minimum of five meals per day, taking in at least 30 grams of protein per meal. By spreading out your meals in this fashion will ensure that the nutrients for the muscle building process are constantly being supplied. Http://www.building-muscle101.com Return To Table Of Contents 31
8- Try drinking a whey protein shake 1 hour before your work out. This way you ensure your muscles are filled with top quality protein before going into a hard workout. Trust me, this tip can greatly enhance your weight lifting program. 9- Try drinking a protein shake immediately after training. The shake should be made up of 40 to 50 grams of whey protein and about 50 to 100 grams of fast acting carbohydrates. This is a very important tip! And will definitely boost your efforts. 10- Drink a lot of water! Try drinking at least one gallon of water per day. Water is essential for building muscle.
* Nutritional Secret To Gaining Quality Muscle*

Ever wonder why some people just keep growing and growing? No matter what these people do, they just seem to build more and more muscle. Im going to let you in on one of the most important aspects to building muscle, OPTIMAL NUTRIENT INTAKE . Ingesting the proper amounts of nutrients that is optimal for your body type will get you on the road to building power and size, quickly. This is an essential component to building muscle and must be in place if you ever want to build a muscular body. It doesn't matter if you are gaining lean body mass or losing body fat, you have to know exactly what your putting into your mouth. To find your optimal nutrient intake you must first find your base caloric intake. From there, slowly increase the amount of quality calories your ingest per day until you start gaining at your desired pace. This is one of the true keys to building muscle. Believe me, once you start feeding your body the right amount of calories, protein, carbohydrates, and fat, you'll grow like wildfire! Http://www.building-muscle101.com Return To Table Of Contents 32
Here's a quick way to do it. First, take your body weight and multiply that by 17. If you weight 176 pounds, multiply that by 17 and you'll get roughly 3,000 calories. This is your base caloric intake per day. Secondly, you will break down your base caloric intake into optimal amounts of macronutrients you will need to start growing. Macronutrients are protein, carbohydrates, and fat. You will need to determine how much protein, carbohydrates, and fat you need to start.
Determine The Amount Of Protein You Need To Achieve Your Goals

A weight lifting diet will contain 20% to 30% protein. I recommend 25% of your weight lifting diet be made up of protein. Remember that one gram of protein is equal to 4 calories. To find out how much protein you need in your weight lifting diet, simply take your desired caloric intake that you figured out above and multiply that number by your desired protein percentage (25%). Use that number and divide it by 4 which will give you your new daily protein requirement in grams. For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the followin g protein requirements: 3,000 x .25 = 750 / 4 = 188 grams of protein per day. If you are eating 6 times a day (which you should be doing), you will need 188 / 6 = 31 grams of protein per meal
Determine The Amount Of Carbohydrates You Need To Achieve Your Goals

A weight lifting diet will contain 55% to 65% carbohydrates. I recommend that 55% of your weight lifting diet be made up of carbohydrates. Remember that one gram of carbohydrate is equal to 4 calories. To find out how much carbohydrates you need in your weight lifting diet, simply take your desired caloric intake (as above) and multiply that number by your desired carbohydrate percentage (55%). Use that number and divide it by 4 which will give you your new daily carbohydrate requirements in grams. For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following carbohydrate requirements: 3,000 x .55 = 1,650 / 4 = 413 grams of carbohydrates per day If you are eating 6 times a day, you will need 413 / 6 = 69 grams of carbohydrates per meal
Determine The Amount Of Fat You Need To Achieve Your Goals

A weight lifting diet will contain 15% to 25% of fat. I recommend that 20% of your weight lifting diet be made up of fat. Remember that one gram of fat is equal to 9 calories. To find out how much fat you need in your weight lifting diet, simply take your desired caloric intake that you figured out above and multiply that number by your desired fat percentage (20%). Use that number and divide it by 9 which will give you your new daily fat requirement in grams.
For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following fat requirements: 3,000 x .20 = 600 / 9 = 67 grams of fat per day. If you are eating 6 times a day, you will need 67 / 6 = 11 grams of fat per meal Once you figure out your base caloric intake, you simply determine your meal plan. Break your meals down into breakfast, mid morning, lunch, mid afternoon, post workout and dinner. Once you find you r base caloric intake, simply increase the amount of calories you consume by 300 to 500 calories per day until you start gaining at your desired pace. For example, let's say you start out consuming 3,000 calories per day. In order to start gaining 1 pound per week, you need to add in an additional 500 calories or 3,500 calories per day to start gaining a pound per week. What do you eat? This is a question I hear over and over. I suggest you take a look at these 25 muscle building recipes to give you an idea of what you should be eating. The recipes are simple and great tasting. Simple click here to get your muscle building recipes. I know, this seems pretty complicated. If I could, Id include two months worth of menus for 2,000, 3,000, 4,000, and 5,000 calorie diets. However, I just dont have that many menus. Once you know how much calories you need to build some serious muscle mass and super human strength, the planning part of the nutritional phase becomes a little easier. Ive checked around, and theres not a whole lot of places where you can find two, three, or even four month eating plans that are designed to build muscle mass. Sure, there are plans for losing weight but we dont want that, we want to gain solid muscle weight. However, I just bought a plan from Vince Delmote and he included an 84 day muscle mass plan. He has meal plans for 2,000, 3,000, 4,000, 5,000, and 6,000 calorie diets. Http://www.building-muscle101.com Return To Table Of Contents 35
He even shows you how to calculate all of your dietary needs. All you have to do is go to the grocery store. It also comes with a 29 week weight training plan designed to do one thing, build serious muscle mass. 84 Day Meal Plans For: 2,000 3,000 4,000 5,000 6,000 calorie calorie calorie calorie calorie diets; diets; diets; diets; diets
Check out my review of his course at: Vince Delmonte Review
Supplements To Help You Get Big!

Do you need supplements to build muscle and get strong? No. You can certainly get by without using supplements. There have been many claims to what building muscle supplements can and cannot do. As weight lifters we are bombarded with advertisements about the latest break through or wonder sports supplement that will literally change our bodies overnight. Its important to put muscle building supplements into perspective. You can make great muscle building gains without supplementation. However, you cannot make great muscle building gains without proper training and nutrition. Supplements enhance and promotes the muscle gains made from hard training and nutrition. Muscle building supplements should not replace the food in your weight lifting diet. However, supplements can play an important role in your muscle building as convenience tools in our very busy lives. For example: Perhaps there are some foods that you can't eat or don't like. Supplements can fill in the nutritional gap left by excluding such foods Maybe your schedule is so busy that you don't have time to prepare food Maybe you want to gain that competitive edge In order for supplements to function properly, they must be taken at the proper times and in the proper amounts.
At this stage, we are interested in building muscle, so it is an excellent time to begin taking supplements if you arent already. Remember to have your diet down to a science before you start taking any supplements. Lets go over some of the more popular supplements that may be useful in your building muscle program. The basics...
Protein Powder
To build muscle, you need protein. You need to supply your body with the necessary amino acids found in protein. Protein is the nutrient most responsible for the creation of new muscle tissue. Without an adequate supply of protein, new muscular growth is not possible. If you lack protein, you radically reduce your chances of building new muscle. In the worst case scenario, you risk the chance of losing hard earned muscle. Training hard while in a protein deficiency state can be very hazardous to your training regime. If you want to build muscle, you're gonna need lots of protein. Supplementing with protein in the form of premixed drinks or shakes made from powders can help supply your daily protein needs. Consume a protein powder shake containing 30 grams or more or protein. Try drinking at least one per day to supplement your whole food diet.
Weight Gain Powders

Weve all seen the ads on the huge pails, mass m onster, weight gainer 3000", lean builderor muscle builder. These products belong to a group of weight lifting supplements known as weight gainer powders.
Most weight gain powders contain a mixture of carbohydrates, protein, vitamins and minerals, amino acids and other ingredients that are thought to improve body performance. These weight lifting supplements contain huge amounts of the basic food nutrients. Protein in particular, comprises the bulk of these weight lifting supplements. If youre under weight, and having trouble gaining muscular weight, these high calorie supplements may be whats needed to pack on those extra pounds. A word of caution, these weight lifting supplements are loaded with calories, over a thousand per serving in some cases so dont over do it. Its very important to monitor your weight lifting diet and caloric intake in order to make sure you dont add too much body fat as opposed to muscle. Remember that each meal must be balanced according to your desired nutritional goals and weight gain powders are no exception.
Meal Replacement Powders

Another option to weight gain powders are meal replacement powders. Meal replacement powders (MRP) are great weight lifting supplements to use as balanced snacks and after weight lifting exercise to consume as balanced carbohydrate-protein-fat combinations for potential muscle building enhancements. These weight lifting supplements provide less calories than weight gain powders and are much better tasting. Some of the more popular MRPs include MuscleTechs Meso-Tech, MET-RX, Labradas Lean Body, and EASs Myoplex.
Creatine
Creatine is a very popular weight lifting supplement because of it's ability to produce results very quickly. Here's why. Creatine is produced in the liver and kidneys from 3 non essential amino acids, arginine, glycine, and methionine. Roughly 95% or the body's creatine travels by blood to be stored in the muscles, body cells, and heart. Once inside the muscle cells, it's turned into a compound called creatine phoshate. Creatine phoshpate acts as a short term energy supply, enough for several seconds of action. Creatine works best in activities such as weight lifting and strength training where short bursts of strength are required. This is very beneficial for our purpose since we want to build muscle and power. Creatine boosts the pace of energy production in your cells. You can work out more intensely, and this means more muscle gains. Creatine also replenishes reserves of ATP, the fuel that provides the power of muscle contractions. More ATP means more muscle contractions and hence, a stronger muscle. Once creatine is in your muscles, you are able to push harder and longer in your workouts. Creatine usually comes in a powdered form as creatine monohydrate, a white powder which is tasteless and odourless. The best time to take creatine is immediately after training. It should be combined with 50 grams of a simple carbohydrate such as dextrose or glucose and 50 grams of whey protein. The body can only absorb so much creatine at a given time and too much creatine can cause cramps, nausea and bloating. I suggest you take your creatine weight lifting supplement before and after your workouts. This increases creatine levels before exercise and speeds up recovery afterwards. Http://www.building-muscle101.com Return To Table Of Contents 40
By ingesting creatine, you will recover faster from your workouts, reduce muscle soreness, and increase muscle volume. Try taking 5 to 10 grams per day. Heres a cool report you may want to read about creatine. Its called The Creatine Report and it will explain in great detail what creatine is and what it does to the body. The report will tell you how you should take creatine, recommended doses, loading, and much more. Get your free report here.
Glutamine
This one is a very interesting weight lifting supplement which has gained a lot of popularity these recent years. Glu tamine is the most abundant amino acid in the body. Most glutamine is stored in your muscles, but there are rather significant amounts found in your blood, lungs, brain, and liver. Among other things, glutamine serves as a building block for proteins and other amino acids. Glutamine has been shown in recent studies to optimize recovery. It does this in the following ways: 1) 2) 3) 4) Spares protein Stimulates the formation of glycogen Protects immunity Enhances protein synthesis
During very intense exercise, your muscles release glutamine into the blood stream. This can severely deplete the amount of glutamine reserves you have in your muscles. Such a short supply of glutamine in your muscles can pose a problem. A glutamine deficiency can possibly lead to the breakdown of muscle tissue. But if there is sufficient glutamine available, muscle loss can be prevented. Glutamine also promotes the formation of glycogen. As you know, Http://www.building-muscle101.com Return To Table Of Contents 41
glycogen is the number one fuel source of muscle. The more glycogen you have available for energy, the better. Glutamine is the number one fuel source for cells that make up your immune system. Very intense exercise can severely deplete the amount of glutamine you have in your muscles. Researchers now believe that this may be the cause for a weakened immune system for hard core trainers and athletes. Supplementing with glutamine may ward off some of those nasty bugs and keep you training hard. Glutamine also enhances protein synthesis by assisting with controlling hydration levels of cells (cell volumization). By assisting in maintaining cell volume, protein synthesis is stimulated and protein breakdown is decreased. If you are interested in maximum performance, muscle repair, and immunity, glutamine may be what your looking for. The role of glutamine in protein synthesis cannot be underestimated. A great supplement that enhances immunity as well as muscle recovery and growth. Take 10 to 35 grams of glutamine daily.
Multivitamin/multi mineral
Hard weight lifting workouts increase your nutritional needs. There is no doubt about it. Having extra amounts of vitamins and minerals may be the one weight lifting supplement you may really want to consider adding into your weight lifting diet. Taking vitamin weight lifting supplements should not take the place of good nutrition. Your body can get almost all the nutrients it needs from a balanced weight lifting diet. However, research has shown that most North Americans fall short of the requirements for many key nutrients, including vitamins C, E, B12, folic acid, zinc, and magnesium , which is why a growing Http://www.building-muscle101.com Return To Table Of Contents 42
number of people are turning to supplements. It is important to remember that vitamins are not a source of energy. Vitamins do not necessarily affect exercise but perform highly specific metabolic functions, especially in energy metabolism. Vitamins and minerals are vital to all our biological functions including the synthesis of new muscle tissue. Vitamins help release the energy provided by the macro nutrients such as protein, carbohydrates, and fat. Although you should be getting your daily requirements from your weight lifting diet, I'm a proponent of taking a quality vitamin/mineral weight lifting supplement. I like to think of it as good insurance, especially a good antioxidant multiple containing 100% of the daily values for vitamins and minerals. These formulations will help you cover your nutritional bases, ensuring your body is at maximum performance. A good multi pack is the best defence again st vitamin and mineral deficiencies, which can hinder your progress. Make sure the multi pack contains anti oxidants.
ZMA
What is ZMA? It is a scientifically designed anabolic mineral support formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product. studies have shown that ZMA has been proven to increase muscle strength in trained athletes. If you have don't have access to a health food store, try going to Muscle Surf Their pretty cheap and the delivery time is fast. Click here to go directly to Muscle Surf.
Here is a sample supplement schedule. Wake up hour before breakfast- 10 grams of glutamine Imm ediately after breakfast Pre w orkout drink Multi/vitamin tablet or packet Use according to label directions Desiccated liver tabs 3 to 5 tablets Mid morning snack Protein powder/*MRP/weight gainer Use between m eals as snack Immed iately after lunch Evening snack Desiccated liver tabs 3 to 5 tablets Protein drink with 10 grams of glutamine ZMA - before retiring Use according to directions *MRP = Me al Replacement P owde rs I recommend D ymatize Xpand Post wo rkout drink Protein po wder or weight gain drink with 5 grams of creatine Immediately after dinner Desiccated liver tabs 3 to 5 tab lets 1 hour before training 20 to 50 gram s of whey p rotein powder with some slow burning carbs.
Remember to experiment a little when it comes to weight lifting supplements. Use the best weight lifting supplementation that works best for you. You can check out complete supplement reviews and information on supplements on these building-muscle101 pages: Weight Training Supplements Weight Lifting Supplement Reviews
Get Big! FAST

Don't get too crazy when it comes to dieting. I suggest you indulge in a cheat meal every week or so that includes one of your favourite meals. This can be pizza, cheeseburgers, or whatever you fancy. Just remember not to go over board. What most hard gainers want is to pack on the pounds, even if some of those pounds are a little "soft". Don't get to worried about not seeing your serrated serratus at this point. What you want to do here is develop mass and strength. You can't do that on a diet that's fit for birds. Don't worry about the "after" details until you've achieved the "before" mass. In other words, get big first and then worry about dieting later. The following points will help pack on the pounds fast: Restrict the amount of cardio work you do. Focus of resting to recuperate from your weight lifting routine. Consume more calories. Eat slightly beyond the point of satiety. Remember to eat a big, healthy breakfast. When boosting your caloric intake, gradually increase the amount of calories over a period of 7 to 10 days. This way, you are using the extra calories as fuel as opposed to storing it as fat. If you find yourself stuck, gradually increase the amount of calories per day. Eat at least 6 times per day, counting significant snacks such as protein shakes as meals. Use weight gain powders to boost your daily calories. Remember not to go overboard on the drinks. Try one a day immediately after your workouts. If you find your not gaining, try adding one more.
Don't go crazy on the cheating principle. Try and minimize the amount of high fat and high sugar foods you consume.
The Get Big! Diet And Meal Plans

When most people think of dieting, they think of getting smaller. Yet, it's equally important that you diet to grow big. To expand your muscles, you need to always be aware of the foods you're fueling and feeding them with. Along with training and rest, proper nutrition is one of the three essential principles of optimal muscle growth. Always remember this, in order to get big, you have to eat big. I recommend that for the first two weeks, you keep your base caloric intake constant and adjust to the new levels of nutrient intake. What you want to do here is adjust your body metabolism and prime your body. After two weeks, think about putting on to 1 pound of body weight per 100 pounds of body weight each week for the next two to three weeks. After 5 weeks, gain an average of pound of body weight per 100 pounds of body weight each week. You will need to monitor your progress and make any adjustments. You will also need to weigh yourself first thing in the morning and record your weight. If you are not gaining your desired weight, slowly add in another 300 to 500 additional calories per day. Continue adding calories until you gain at your desired rate. Word of caution. If you start gaining to rapidly, decrease your caloric intake in the same fashion. At some point, you will eventually gain at your desired rate. Always remember to monitor your weight gain.
As you gain body weight, you will need to eat more to support the additional pounds you are carrying. The following meal plans examples of the frequency and types of food you shou ld be eating. Remember, be creative when you are putting your meal plan together. You can choose other foods, depending on your taste and budget, and other meal times, depending on your meal schedule.
Meal Plan 1
Wake up ho ur before breakfast- 10 gram s of glutamine Breakfast Post workout drink 4 oz of turkey bacon 4 eggs 1 glass of 2 percent m ilk 120 gram s of oatm eal 2 table spoons of raisins 1 Multivitamin pack Mid morning snack 1 piece of fruit 1 low fat granola bar 1 glass of 2 percent m ilk or weight gain drink Lunch 6 oz canned tuna or chicken 1 potato 8 oz of mixed veggies Protein powder or weight gain drink with 5 grams of creatine Dinner 8 8 1 1 oz lean chicken o r lean steak oz of mixed veggies baked potato glass of 2 percent m ilk Midafternoon snack 1 cup yogurt 1 low fat granola bar 1 app le
Evening snack Protein drink with 10 grams of glutamine
Meal Plan 2
Wake up ho ur before breakfast- 10 gram s of glutamine Breakfast cup bran flakes 1 cup 1% milk 1 medium peach 1 whole wheat toast 1 tbsp peanut butter 1 Multivitamin pack Mid morning snack cup strawberries cu p low fat yogu rt 1 scoop (2oz) vanilla protein powder 1 cup 1% milk cup orange juice Mix all ingredients in a blender. or Weight gain drink Lunch can salmon 2 tbsp light mayonnaise 1 tsp horseradish 2 green onions-chopp ed 1 tbsp toasted pecan-chopp ed Dash of parsley 2 slices whole wheat toast 1 cup 2% m ilk In a bowl, flake salmon, remove skin. Mash bo nes w ith salm on . Stir in mayonnaise, horseradish, onion, pecans and pars ley. Serve on whole wheat bread. Serve with milk. Midafternoon snack 3/4 cup 1% cottage cheese can (4 oz) sliced peaches 1 Eng lish muffin 1 tbsp peanut butter Post workout drink 1 scoop protein powder (2oz) 1 cup orange juice 1 medium banana 1 cup 2% milk tbsp ho ney 5 grams of creatine Blend all ingredients in a blender or Weight gain drink with 5 grams of creatine Dinner 2 oz lean beef 1 oz spagh etti 1 slice whole wheat bread 1/4 cup pasta sauce 1/4 onion- sliced cup mushrooms 1 tsp light margarine Evening snack Protein drink with 10 grams of glutamine
Meal Plan 3
Wake up hour before breakfast- 10 grams of glutamine Breakfast 1 whole wheat bagel 1 tbsp peanut butter cup cottage cheese cup strawberries 1 multivitamin and mineral tablet Mid morning snack cup strawberries cu p low fat yogu rt 1 scoop (2oz) vanilla protein powder 1 cup 1% milk cup orange juice Mix all ingredients in a blender. or Weight gain drink Lunch Lean Roast Beef Sandwich 6 " whole wheat bun 4 ounces lean roast beef 1 cup lettuce 1 tomato cut into slices oz low fat cheddar cheese 2 tbsp m ustard 1 cup of 1% milk Midafternoon snack 1 granola bar -Quaker cup blueberries 1 tbsp b rown sugar 1 cup low fat natural yogurt glass of lo w fat m ilk Post workout drink 1 scoop protein powder (2oz) 1 cup orange juice 1 medium banana 1 cup 2% milk tbsp ho ney 5 grams of creatine Blend all ingredients in a blender or weight gain drink with 5 grams of creatine Dinner 3 oz skinless/boneless chicken breasts 1/3 cup prepared teriyaki sauce 1/3 cup orange juice 1 tsp cornstarch 1/3 tsp ginger tbsp extra virg in olive oil 1 cup sm all brocco li florets can (4 ou nces) sliced w ater chestnuts cup rice 1 cup pure water Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet w ith the broccoli. Cook the mixture, stirring constantly, until it is thickened and bub bly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continu e coo king until heated through, serve over coo ked rice. Evening snack Protein drink with 10 grams of glutamine
Here's how the Get Big! Diet should progress: Week 1 and 2: Keep calorie intake constant. Don't increase calories. You want to get your body used to the new eating schedule and nutrient intake. Weeks 3 to 5: Increase calorie intake by 300 to 500 calories per day. That is, if you are start out with 3,000 calories per day, add another 300 to 500 calories on top of the 3,000 figure. If you started out consuming 3,000 calories per day, increase your daily caloric intake to 3,300 to 3,500 calories per day. Weeks 6 to 12: If you are not gaining the desired body weight, try adding another 300 to 500 calories per day. Remem ber to monitor your progress on a weekly basis. If you find you are gaining too fast (too much body fat) cut back 300 to 500 calories per day. If you find your not gaining at your desired pace, increase caloric intake by 300 to 500 calories per day. Now, if youre looking for complete meal plans for two, or even three months, try going to Vince Delmotes site called No Nonsense Muscle Building. In his 29 week muscle building course, he has 84 day meal plans for 2,000, 3,000, 4,000, 5,000, and 6,000 calorie diets. Check my review of Vince Delmontes course here.
Muscle Building Recipes

Muscle building recipes gotta taste good. They not only gotta taste good, they got to be easy and fast to make. I don't know about you but I've had my share of tasteless chicken breasts and plain pasta. This kind of plain diet can test even the most dedicated of weight lifters out there. Eating plain chicken breast and tasteless pasta day in and day out is a thing of the past. The trick is to find quick and easy body building recipes that taste good. I've learned that you have to be a little creative with your food if you want to survive any length of time with a weight lifting diet. I find that great tasting and easy to cook body building recipes very helpful when putting together a complete weight lifting diet. When I first started weight training, there were no body building recipes, healthy cook books or any other recipes that would help improve the taste of plain chicken breasts that were healthy and inducive to building muscle. It's still hard to find great tasting body building recipes today. However, I have just recently stumbled upon on a great recipe book for weight lifters and body builders. It's called Tasty Fat Loss and Muscle Gaining Recipes. Click here to check it out. A true gold mine of body building recipes designed for, you guessed it, weight lifters. You'll find plenty of great tasting body building recipes in this book. The best thing about this book is that it's free. You get over 25 recipes and they are delicious and a snap to make.
Here are just some of the recipes: Ground Turkey Omelette Chocolate Banana Protein Bars Protein Fortified Rice Spicy Turkey Chilli Protein Waffles Chicken Kabob Beef Chop Suey Home Made Meal Replacement Powder And much more... Simply click here and you'll have instant access to over 25 delicious muscle building recipes. If you're looking for fantastic body building recipes, check out this free e-book.
Getting Big! Weight Lifting Routine

A strong muscle will always be a big muscle. I don't know about you, but I've never seen a big, weak muscle. The stronger a muscle gets the bigger it gets, all things being equal. That is what we strive for, a bigger and stronger muscle. In order to get big, you're going to have to get strong and that means lifting big. In order to get strong, you need to concentrate on basic compound movements that incorporate a variety of muscles. This is the only way. Forget about doing 10 sets of cable cross overs. You'll never get big doing isolation exercises unless you're a genetic freak. Remember, this workout is designed to get you strong. In order to get big and strong, you have to lift heavy and SMART. That's right, you not only have to lift heavy, you have to lift smart. By lifting smart, you will essentially speed up the amount of time you need in order to get strong. Building muscle 101's Get Big! program is broken down into 2 main weight lifting programs. The first program is a whole body workout designed to use all of your supporting muscles. This workout should be followed for 8 weeks. The second weight lifting program is a full body split. This workout is designed to work the push/pull muscles. You should follow this routine for 6 to 8 weeks. Here is the weight lifting routines you'll be following for the next 15 weeks or so. The repetition range for this free workout routine is 5 to 7 repetitions per set. Occasionally, you may go for a lower range but I suggest you stay within the 5 to 7 rep range.
Since you are using a lower repetition range you can use heavier weights. Using heavy weights will force the body to respond rapidly with strength and size gains. The best exercises for this free workout routine are basic compound movement such as bench presses, front presses and squats. Compound movements involve several muscle groups as opposed to the isolation workouts. Compound movements are often called multi jointed exercises because they tend to use supporting muscles as well as the targeted muscle. The result? A stronger system of muscles. Remember, a strong system of muscles means larger muscles. You're probably wondering why this program is split into upper and lower body workouts and not into individual body parts. In order to get big, you need to get strong and in order to do this you need to stress your body enough for it to grow. You need to work your body hard and use all of the supporting muscles. For the first two weeks, this workout may feel awkward but trust me, after four weeks, you will start to get strong! Just remember to try and increase the weight by 5 to 10% every other workout. A word of caution--Don't increase the weight if you're not ready for it. Listen to your body and when the diet starts to kick in, you'll know when it's time to increase the weight because you'll feel fantastic. It's important to get the proper amount of rest while on the Get Big! program. Try and get at least 8 hours of sleep per night and don't be shy to take a quick nap after work (don't sleep to long since you'll feel sluggish!). A word of caution for those of you who choose to use this free workout routine. Always remember to warm up properly for 5 to 10 minutes on the exercise bike or elliptical trainer followed by 5 to 10 minutes of stretches. Http://www.building-muscle101.com Return To Table Of Contents 54
Building muscle 101's Get Big! weight lifting routine is designed as a 1 one, 1 off routine. That is, you will follow the Get Big! routine I on Monday, rest on day two. The Get Big! routine II will be performed on day three followed by 2 days of rest and repeat the cycle. It's very important to note that if you feel you need an extra day rest in between workouts, take it. Here's how it will look:
Get Big! Program I

Get Big! Routine I:
Day 1 Day 2 Rest Day 3 Day 4 Rest Day 5 Day 6
Routine I
Routine II
Rest
Repeat
Get Big! Routine I

Body Part Warm up Chest Exercise Aerobic exercise Heavy bench presses Rest 60 to 90 seconds in between each sets. Increase the weight with each set Heavy incline presses Rest 60 seconds in between sets. Increase the weight with each set. Shoulders Heavy front shoulder presses Rest 60 to 90 seconds in between each sets. Increase the weight with each set Dead lifts Rest 60 to 90 seconds in between each sets. Increase the weight with each set Heavy barbell curls Rest 40 to 60 seconds in between each set. Increase the weight with each set. Preacher curls Rest 30 seconds in between each set Hamstrings Stiff legged dead lifts Rest 40 seconds in between each set. * Remember not to use heavy weight on this exercise Standing calf raises Rest 30 seconds in between each set. Increase the weight with each set. Warm up 5 to 10 minutes 1 x 20 reps 1 x 7 reps 1 x 7 reps 1 x 5 reps Repetition
1 x 15 reps
1 x 7 reps 1 x 5 reps
1 x 15 reps
1 x 7 reps 1 x 7 reps 1 x 5 reps
Lower Back
1 x 15 reps
1 x 7 reps 1 x 7 reps 1 x 6 to 7 reps 1 x 7 reps 1 x 7 reps 1 x 5 reps
Biceps
1 x 15 reps
1 x 15 reps
1 x 12 reps 1 x 10 reps 1 x 8 reps 2 x 10 reps
1 x 15 reps
Calves
1 x 20 reps
3 x 10 reps
The leg movements in this free workout routine have a higher rep range since legs can handle heavier weights with a higher rep range. The exception being stiff legged dead lifts. Stiff legged dead lifts should never be used with heavy weights. Try and use each exercise for up to seven repetitions, then when you have become used to using the weight for seven reps, add more weight. Try to bring your repetition count up to the target range of between five to seven. You will need to rest a little more in between sets to generate maximum power. Try resting a couple of minutes in between sets. Remember to record all aspects of your training in a weight lifting log. You will make better gains by recording all weight and reps.
Get Big! Routine II

Body part Warm up Triceps Exercise Aerobic exercise Heavy close grip bench presses Rest 60 to 90 seconds in between each sets. Increase the weight with each set Dips Rest 60 seconds in between each sets. Back Chip ups Rest 60 seconds in between each sets. Increase the weight with each set Heavy bent over barbell rows Rest 60 seconds in between each sets. Legs Squats Rest 60 to 90 seconds in between each sets. Increase the weight with each set Leg press Rest 60 seconds in between each sets. Increase the weight with each set Warm up 5 to 10 minutes 1 x 20 reps 1 x 7 reps 1 x 7 reps 1 x 5 reps Repetitions
1 x 15 reps body weight 1 x 12 reps body weight
2 x 7 reps - weighted
2 x 7 reps - weighted
1 x 15 reps
1 x 7 reps 1 x 7 reps 1 x 5 reps 1 x 7 reps 1 x 7 reps 1 x 5 reps
1 x 20 reps
1 x 15 reps
Remember, if you cant yet use added weight for dips and chin ups, dont worry about it. Keep on using your body weight until you can do the exercise for 15 easy reps. Keep eating right and training consistent and before you know it, youll be using added weight. The Get Big! workout routine is aimed getting you strong. Remember to increase the amount of weight you are using. Also remember to Http://www.building-muscle101.com Return To Table Of Contents 58
keep your form strict. Your motto while on this free workout routine should be "strict and heavy". It is easy to start getting sloppy once you start using heavy weights. Once you start showing off and begin to get sloppy, you open yourself up to injuries. Injuries can sideline you anywhere from a couple of months to permanent. Trust me, you don't want this. Here's what your weight lifting program will look like: Week 1 and 2: Keep weight constant and get used to the program. Weeks 3 to 5: Try adding 10% more weight to your exercises except stiff legged dead lifts. Weeks 6 to 7: Keep weight constant. Week 8: Increase the weight by 10 to 15% Remember, if you feel you're not ready to add weight, don't feel that you have to. Add weight when you feel comfortable to do so. Using strict form while using this free workout routine will keep you from making a mistake which could cause an injury. Train heavy but train smart. I suggest you follow the Get Big! routine for 8 - 12 weeks. Remember to eat and train big to get big. Http://www.building-muscle101.com Return To Table Of Contents 59
After you have completed the above noted routine, you should be able to adjust to the following routine quite effectively. The Get Big! Program II is a routine that is designed as a full body split routine and is aimed at adding mass and strength. The routine is as follows:
Get Big! Program II

Day 1 Day 2 D ay 3 Rest Day 4 Day 5 Day 6 Da y 7 Rest
Chest and T rice p
Back & B i ce p s
Sh ou lde r and T r ap s
Legs
Re st
Workout 1: Chest and Triceps

Body part Warm up Chest Exercise Aerobic exercise Bench press or flat dumbbell press Rest 90 seconds between each set. Increase the weight with each set. Warm up 5 to 10 minutes 20 reps 1 1 1 1 x x x x 10 reps 7 reps 7 reps 5 reps Repetitions
Incline dumbbell press Rest 60 to 90 seconds between each set. Increase the weight with each set. Dips Rest 60 seconds between each set Flat bench flyes Rest 40 seconds between each set. Keep the weight constant Triceps Lying triceps extensions Rest 60 seconds between each set. Increase the weight with each set. Standing triceps push downs Rest 30 seconds between each set. Increase the weight with each set.
15 reps
1 x 12 reps body weight
2 x 10 reps weighted
2 x 12 reps
1 x 15 reps
1 x 15 reps
Workout 2: Back and Biceps

Body part Warm up Back Exercise Aerobic exercise Heavy bent over barbell rowing. Rest 90 seconds between each set. Increase the weight with each set. Warm up 5 to 10 minutes 1 x 20 reps 1 1 1 1 x x x x 12 reps 10 reps 8 reps 6 reps Repetitions
Close grip pull downs. Rest 60 seconds between each set. Increase the weight with each set One arm dumbbell rows Rest 30 seconds. Increase the weight with each set. Biceps Standing barbell curls Rest 50 seconds between each set. Increase the weight with each set.
1 x 15 reps
1 x 15 reps
1 x 8 reps 1 x 8 reps 1 x 8 reps 1 1 1 1 x x x x 12 reps 10 reps 8 reps 8 reps
1 x 15 reps
Barbell preacher curls Rest 30 seconds between each set. Increase the weight with each set.
1 x 15 reps
Workout 3: Shoulders and traps

Body part Warm up Shoulders Exercise Aerobic exercise Dumbbell side laterals Rest 30 seconds in between each set. Keep the weight constant. This exercise is to get the blood flowing and to warm up the shoulder area. Warm up 5 to 10 minutes 1 x 15 reps 3 x 12 reps Repetitions
Seated front barbell press Rest 90 seconds in between each set. Increase the weight with each set
1 x 15 reps
1 1 1 1
x x x x
12 reps 10 reps 8 reps 6 reps
Seated dumbbell press Rest 60 seconds in between each set. Increase the weight with each set. Bent over dumbbell laterals Rest 30 seconds in between each set. Traps Barbell shrugs Rest 40 to 60 seconds between each set. Increase the weight with each set
1 x 15 reps
1 x 15 reps
1 x 12 reps 1 x 12 reps
1 x 15 reps
1 1 1 1
x x x x
Workout 4: Legs
Body part Warm up Legs Exercise Aerobic exercise Leg extensions Rest 30 to 50 seconds between each set. Increase the weight with each set. Squats Rest 90 seconds in between each set. Increase weight with each set. Warm up 5 to 10 minutes 1 x 20 reps 1 x 12 reps 1 x 12 reps 1 x 12 reps Repetition
1 x 20 reps
1 1 1 1
x x x x
Leg Press Rest 60 seconds in between each set. Increase the weight with each set. Hamstrings Stiff legged dead lifts Rest 50 seconds in between each set. Keep the weight constant for the first couple of weeks.
1 x 15 reps
1 x 12 reps 1 x 10 reps 1 x 8 reps 4 x 10 reps
1 x 15 reps
Lying leg extensions Rest 40 seconds in between each set. Increase the weight with each set. Calves Standing calf raises Rest 30 seconds in between sets. Increase the weight with each set.
1 x 15 reps
3 x 8 reps
25 reps
4 x 15 reps
* I suggest you follow this routine for 6 to 8 weeks. Remember to keep increasing the weight whenever you can. Aim for 10% to 15% every other workout.
Do you want to know the real secret to building muscle and superhuman strength?
If you can manage to do one of these 3 things day in, and day out, youll get huge: Http://www.building-muscle101.com Return To Table Of Contents 64
1) Use heavier weight than the last workout for the same exercise for the same amount of repetitions and same rest periods; 2) Use the same weight as your last workout for the same exercise but for more repetitions using the same rest periods; 3) Use the same amount of weight and repetitions as your last workout but do the exercise is less time; This is it! If you can do this from workout to workout, your going to grow. The real muscle building magic is with these points. If you can constantly achieve these points with all of your exercises and use them in correct training cycles, your going to gain A LOT of muscle mass. To fully understand these principles, I suggest you take a look at Vince Delmontes book, called No Nonsense Muscle Building. This is a full 29 week course designed to do one thing, and thats to help you pack on quality muscle mass. With this course, you get a full 84 day meal plan, and full guidance from Vince. Check it out here. You can also see my review at: Vince Delmonte Review
*Weight Training Secret of The Pros*

Have you ever seen those guys at the gym with slabs of muscle on their frames. You know, the guys with veins on their arms that look like garden hoses and backs that seem to have muscle hanging over their sides. Have you ever noticed how they train? You might have noticed that when they train, it looks like there not using all that much weight. You might have even have thought to yourself, "hey, that weight isn't all that impressive". I hear it all the time, "so and so is huge but I though he was stronger than that!" Well, I got news, these guys are plenty strong, but they know something that most trainers don't . They know how to train heavy at optimal times to produce maximum muscle and strength gains. Take a look at that statement once again. They know how to train heavy at optimal times to produce maximum muscle and strength gains. What does this mean? First, top pros and athletes have known this for ages (well the smart ones anyways) and this will always be the number one principle that will always allow a person to gain muscle, month after month, and year after year, injury free! You see, the human body can only put up with so much stress in a certain period of time. After a certain point, no matter how well you construct your diet, how much rest you get, or how much supplements you take, you simply cannot go all out day after day, month after month and year after year without getting injured or burning out. The body just can't handle all out stress for extended periods of time.
I see it every day in the gym. The same people doing the same thing, day in and day out, using the same weight with little or no results. The secret to building large amounts of muscle is to apply the correct amount of intensity to your body for a certain period of time, than giving your body the time it needs to repair itself through rest and feeding it the correct amount of nutrients. You would do this in cycles. Sometimes the cycle will last 8 weeks or 16 weeks depending on the type of training you are doing. This is what top powerlifters and bodybuilders call staggering or cycling. Once you have completed a cycle, take a couple of weeks off from training and let your body repair itself (you may need more rest). Once you master this technique, you will start to gain a lot of muscle! Here's how a typical cycle looks like: Weeks 1 and 2: Start out using lighter weights and get your body used to the exercises. No heavy lifting or all out maximum lifts. Should be at 50% to 60% of your maximum. The last set of your program should be 50% to 60% and not the warm up. Week 3: Add a little more weight to core compound exercises. Do not go for all out maximums. You should not be taking your body to failure. Weeks 4 to 6: Add more weight to exercises and lower the repetition range. No maximum lifts. You should be pyramiding your sets up to the final work set. Weeks 6 to 8: Add more weight to exercises and lower the repetition range. Weeks 9 to 10: Should be near 80% to 90% of your maximum lifts. Repetition range should be low and near failure. The last set of your exercise should be 80% to 90%. Http://www.building-muscle101.com Return To Table Of Contents 67
Weeks 11 to 12: Should be nearing 90% to 100% of your maximum on final work sets (final sets) for core exercises. core exercises taken to failure. That is the final two sets should be taken to failure. After w eek 12: Rest for 2 weeks to one month Repeat cycle: Now the trick is to repeat the cycle using slightly heavier weights than your previous cycles. This is where you build serious muscle and power. Seriously start thinking of training with cycles. Here is a sample cycle looking at the repetitions and sets. Lets say you really want to improve your bench press, this would be the way to do it.
Week One Two Three Four Five Six Seven Eight Nine Ten Set 1 12 reps 12 10 10 10 10 8 8 6 6 Set 2 10 10 8 8 8 8 8 8 6 6 Set 3 8 8 8 8 7 6 6 6 4 4 Set 4 8 8 6 6 5 5 4 4 2 1 90% - 100% 85% 80% - 90% 70% 50% - 60%
Can You Build The Body You Want?

Creating the body of your dreams is hard work. Whether you want to add 10 pounds of muscle or lose 20 pounds of body fat, it will all depend on the amount of commitment you have. Weight training and nutrition deserve 100% commitment if you ever want to attain the body of your dreams. Weight training is no longer an exclusive activity for body builders, power lifters, and athletes. Today, weight training is a practical means for people of all ages and both sexes to stay strong and healthy. The benefits from weight training includes increased strength, stronger bones, improved body image, faster metabolism, and stronger self confidence. Building muscle101 combines optimal nutrition and planned weight training techniques to attain the highest degree of health and fitness. The basic techniques you learned above will stay with you for the rest of your life. The information provided in Building muscle101 will help you choose and implement an appropriate weight training routine supported by your bodies optimal nutritional intake. Ive decided to attache a sample training diary to use. Simply print the following pages and store them in a small binder. These will form you starting training manual. Building Muscle101 and this guide has been designed out of need. Over the years, I have noticed that a lot of information on building muscle to be very misleading and sometimes even dangerous. I sincerely hope this guide and Building Muscle 101 is helpful to you in helping you reach your goals. Blake Bissaillion http://www.building-muscle101.com
Training Diary
Day: Weight
muscle exercise warm up set 1 set 2 set 3 set 4 set 5
Building Muscle101 Training Diary Notes :
Exercise Descriptions
Flat Bench Press
The bench press is one of the more popular weight lifting exercises among weight lifters. The bench press can be a fantastic weight lifting exercise if it is performed properly. What you want to concentrate on is the muscle being worked and not on the weight being used. Ive seen too many weight lifters using incorrect form using too much weight, relying on the deltoids as opposed to the pecs. This leads to an over development of the deltoids and underdevelopment of the chest area. This is not what you want, what you want is to perform the bench press the correct way in order to build full pectoral muscles. You really want to boost your bench press? Try Building Muscle 101's Bench Press Program here.
Weight lifting exercise position 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body. Once your grip is set, press your shoulders down and back into the bench. This will push up your pectoral girdle and allow for a much better stimulation. 3. Lift the bar from the rack. Execution 1. Take the barbell from the rack and lock your elbows at the top position. Lower the barbell to the nipple area of the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body. 2. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Dont worry too much about this and concentrate on the movement itself. After a couple of weeks you will develop a groove and this movement will be second nature.
Incline Bench Press

This is an excellent weight lifting exercise for the upper pecs. But if the exercise is done incorrectly, the only muscles that will be developed are the front deltoids. A great upper chest weight lifting exercise.
Weight lifting exercise position 1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding. 2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack. Execution 1. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled. 2. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try and keep your eyes on the barbell at all times as this will help out with balancing the weight and movement. Http://www.building-muscle101.com Return To Table Of Contents 74
3. Keep the movement fluent, slow, and controlled.
Seated front barbell press

There are variations of this weight lifting exercise such as the press behind the neck but I find this particular weight lifting exercise a more natural movement. Weight lifting exercise position 1. Sitting down on a bench with back support and special supports, press your back firmly against the padding for support. 2. Grasp a barbell with your hands spaced a little wider than shoulder width . Keep your back and head straight with your feet firmly planted on the floor. Make sure your arms are in the locked position. 3. Take the weight off the rack and press the bar directly over your head in a vertical line. Execution 1. Slowly lower the weight to the upper chest or just below the chin and immediately press it back up to the locked position making sure the arms are fully extended. Repeat the movement. 2. Keep the movement fluent, slow, and controlled.
Dead lifts
At true power weight lifting exercise!
Weight lifting exercise position 1. Standing in front of a barbell with your feet under the bar, grasp the barbell in an alternate grip (one hand under grip, one hand over grip) with your hands roughly 2 feet apart. Bend over the bar keeping your back straight, knees slightly bent, head up and thrusting your butt out. Execution 1. Without bending your arms, lift the weight from the floor until your body is completely upright. Lower the weight to the floor and repeat the movement. 2. Keep the movement fluent, slow, and controlled.
Standing barbell curls
Weight lifting exercise position 1. Standing upright, grab a barbell using an underhanded grip. 2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width. 3. Keep your feet close together with your back straight and head level. Keep your arms close to your body. 4. The bar should be resting across the thighs. Execution 1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your Http://www.building-muscle101.com Return To Table Of Contents 77
arms are fully extended in the arms down position. Repeat the movement. 2. Keep the movement fluent, slow, and controlled.
Stiff legged dead lifts

This is an excellent hamstring builder if done properly. Remember to never use heavy weight on this weight lifting exercise. Concentrate on form.
Weight lifting exercise position 1. You can either perform this exercise on a bench or block. Standing on a bench, grab a light barbell and hold in the arms down position. Keep your back straight and head level.
Execution 1. Keep your knees slightly bent and buttocks out. 2. Slowly bend at the waist while lowering the bar past your knees. 3. You should feel a slight stretch in your hamstrings and glutes. 4. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up. 5. Always keep you r back straight and never use heavy weight on this exercise. 6. Keep the movement fluent, slow, and controlled.
Standing calf raises
Weight lifting exercise position 1. Standing upright, place your toes on the apparatus platform. Ensure that you are on the balls of your feet at the edge of the apparatus platform. 2. Slowly drop your heels as far as they can go. 3. Place your hands on the shoulder pads. Execution 1. Rise up as high as possible on the balls of your toes without excessive knee bending. 2. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement. Repeat. 3. Keep the movement fluent, slow, and controlled.
Close grip bench press
A great mass building weight lifting exercise for the triceps Weight lifting exercise position 1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench. 2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to 9 cm) apart. 3. Arms should be fully extended and palms should be facing forward. Execution 1. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement. 2. Keep the movement fluent, slow, and controlled.
Parallel Bar Dips
Weight lifting exercise position 1. Support your body at straight arms length. 2. Keep your back straight, torso straight, knees flexed, and feet behind you. Execution 1. Lower your body to a point where you feel a comfortable stretch. 2. Slowly push your torso upward back to the starting position. 3. Keep the movement fluent, slow, and controlled.
Wide grip chins
A classic back builder. Always remember to do your chins! Weight lifting exercise position 1. Grasp an overhead bar using an overhand grip (palms down) at least one foot wider than your shoulders on each side. Keep your back straight and legs slightly bent at the bottom position. Execution 1. Pull your body upward in a vertical line, keeping your elbows back. Gently pull upwards to either your chin or neck area making sure the bar is directly in front of you. 2. Gently lower your body down until your arms are straight and repeat. Http://www.building-muscle101.com Return To Table Of Contents 83
3. Keep the movement fluent, slow, and controlled.
Bent over rowing

This weight lifting exercise is a pure muscle building exercise. Have you seen those people whos back muscles seem to hang out their sides? Well, this is exercise that is responsible for those thick slabs of beef! This ones a must if you want to build a thick powerful back.
Weight lifting exercise position 1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks. 2. Place your feet at shoulder width and keep them flat on the ground. 3. Slowly bend forward at the hips keeping your back flat. 4. Slightly bend your knees and keep your head as high as possible. Remember to keep your torso parallel to the floor and keep your Http://www.building-muscle101.com Return To Table Of Contents 84
lower back flat and your butt thrust outward. Execution 1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage. 2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench. 3. Keep the movement fluent, slow, and controlled.
Squats
Squats must be performed if you want to build large, powerful legs.
Weight lifting exercise position 1. Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a two by four block of wood under your heel to improve balance. 2. Grasp the bar with your hands spaced slightly wider than shoulder width apart. 3. The bar should be resting comfortably across your trapezius muscle.
Execution 1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement. 2. Slowly straighten your legs and return to the start position. Keep your head level at all times. 3. Keep the movement fluent, slow, and controlled.
Leg press
Weight lifting exercise position 1. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest. 2. Your head should be straight and slightly angle your toes outward. 3. Grasp the handles and unhook the weight making sure your legs Http://www.building-muscle101.com Return To Table Of Contents 87
are ready to perform the lift. Execution 1. Slowly bend your legs, allowing your knees to travel towards your chest. 2. Once your knees are at roughly 90 degrees, press your legs upwards until they are straightened. 3. Keep the movement fluent, slow, and controlled.
Do you know anyone who m ight really benefit from this guide? Im sure there are som e skinny friends w ho might be in b ad need of this guide, so why not send them a quick email to let them know of the guide. All you have to do is click on the link below and youll be taken to a page where you can simply click to send someone this ebook. Recomm end The Get Big! Book
Find Out Here How This Guy Added 45 Pounds Of Muscle

Get Big Now 2

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Get Big!

Planning To Get Big Evaluate

Keep Track Of Everything! Muscle Building Nutrition Supplements

........................... .......................... ........... ........

Get Big! FAST

Get Big! Diet and Meal Plans

Get Big! Weight Lifting Routines Training Diary

days are gimmicks.

Gimmicks Dont Work

Principles Of Building Muscle

What You Need To Get Big!

Muscle Building Nutrition

About the Building Muscle101's Get Big! Guide

Planning To Get Big!

Long Term Goals

Return To Table Of Contents 10

Short Term Goals

Return To Table Of Contents 11

Return To Table Of Contents 12

Keep track of everything you do!

Return To Table Of Contents 14

Muscle Building Nutrition

Muscle Building Recipes

Use These Tips For Optimum Nutrition For Building Muscle

Return To Table Of Contents 18

Protein - The Ultimate Muscle Builder

Properly Timing Protein Intake

yog urt pro tein powder honey 1% m ilk

1 tbsp 1 cup 1 cup

orange juice serving total

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Fuel The Muscle Machine Carbohydrates

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How Much And How Often To Consume Carbohydrates

Increasing Caloric Intake From Carbohydrates To Build Huge Muscles

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Whole grain cereals Sweet potatoes Spinach Beans Broccoli

Alfalfa Peaches Rice Pears Asparagus

Fat And Muscle

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Too much fat?

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10 Tips To Get Huge

* Nutritional Secret To Gaining Quality Muscle*

Determine The Amount Of Protein You Need To Achieve Your Goals

Return To Table Of Contents 33

Determine The Amount Of Carbohydrates You Need To Achieve Your Goals

Determine The Amount Of Fat You Need To Achieve Your Goals

Return To Table Of Contents 34

Check out my review of his course at: Vince Delmonte Review

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Supplements To Help You Get Big!

Return To Table Of Contents 37

Weight Gain Powders

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Meal Replacement Powders

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Get Big! FAST

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Weight Training Secret of The Pros