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Advanced Rules To Maximize The Muscle-to-Fat Ratio|
1. Establish a regular meal cadence by consuming at least five calorie-dense whole-food meals and one muscle shake each day. At first, this might seem like a lot of surplus calories, but this amount is necessary to facilitate muscle growth.
2. Earn your carbs by timing them as follows: one meal before you train, during your workout, one hour after you train, and four hours after you train. Only give your body carbs when they are required for intense exercise.
3. Rotate your protein sources at each meal to optimize digestion and absorption. The best sources of protein are bison, buffalo, sirloin, venison, turkey, chicken, white fish, salmon, and whole eggs. Hydrolyzed protein is your best protein powder supplement.
4. Rotate your carb sources at each meal to prevent allergies. The best sources are potatoes (all colors), yams, white and brown rice, Ezekiel cereal, Ezekiel bread, oatmeal, beans, and small amounts of fruit. A carb powder like Vitargo or Karbolyn are your best carb powder supplements. Gatorade is sufficient if the first two options are beyond your budget.
5. Eat at least 1 cup of veggies with every meal to optimize digestion and absorption, and to control blood sugar levels.
6. Rotate your fat sources each day to get a variety of saturated, monounsaturated and polyunsaturated fats into your diet -- walnuts, pecans, cashews, almonds, all nut butters, coconut oil, olive oil, avocados, and a variety of seeds.
7. Sip on 30 to 50 grams of carb powder, 5 to 10 grams of glutamine, 5 to 10 grams of branched-chain amino acids, and 3 to 5 grams of creatine starting 30 minutes into your workout in order to blunt cortisol (a catabolic hormone released in response to stress) and to initiate muscle growth.
8. Drink a top-quality organic greens supplement when you wake up. This will infuse your body with easily absorbed vitamins, minerals, amino acids, chlorophyll, enzymes, phytonutrients, and alkaline salts that help neutralize acids and ensure your cells are living in an environment in which they can thrive and grow.
Here's a sample diet for a 200-pound individual who wants to gain quality muscle (based on the rules above):
Meal No. 1
3 whole eggs
8 oz of extra lean beef
1 cup of veggies (spinach)
2 ounces of mixed nuts
Meal No. 2: Pre Workout
2 cups of whole wheat pasta
1 cup of tomato sauce
8 oz of white fish
1 cup of veggies
Meal No. 3: Workout Shake (begin sipping during workout)
80 grams of carb powder and glutamine, creatine, BCAA
15 minutes later: 40 grams of isolate protein
Meal No. 4: 1-Hour Post Workout
12 oz of sweet potato
12 oz of chicken
2 cups of veggies
Meal No. 5: 4 Hours Post Workout
1 cup of egg whites
8 oz of turkey
1 slice of low-fat cheese
2 cups of broccoli
2 cups of brown rice
1 cup of veggies
10 oz steak or salmon
2 oz avocado
1 cup of veggies
This is a very similar meal plan to the one I followed to bulk up from 214 pounds to 227 pounds (after eight years of training). On days I could not adhere to the diet plan above, I would substitute one of the meals with a "freebie meal," which is basically anything you wish -- even if it's a hamburger and fries. A "freebie meal" will make it easier to comply with the rest of the diet, and make it more likely that you will hit your calorie goal each day.
Lastly, always keep a daily food log to track the calories you consume in the form of proteins, carbs and fats. By logging your food intake, you provide yourself an accurate snapshot and ongoing reference guide for your nutrition. Think of it as a map.
This map will become invaluable when analyzing your trek toward your end destination. Since you can see everything laid out before you, you can easily tell where you made a wrong turn if you're not on track or where you went right if you're on pace for your goal. As the famous business quote goes, "What gets measured, gets managed." Attempting to build muscle without a roadmap is like trying to save a thousand dollars without looking at your bank statements.