How big is BIG? There are many factors involving muscle size. I don't care how many before and after pictures you see from companies that want you to buy their product.  Remember you are seeing a hand full of pictures from thousands that had fail. There is not one product, one diet, one workout program that will get you the muscles you want.     The aim of your bodybuilding program is to make your body healthy enough to accomplish recovery and tissue repair speedily and efficiently - without adding body fat. As a bodybuilder, you must also remain in positive calorie balance-that is, for your muscles to grow, you must eat more than your body needs. These aims alone make diet as critical as training for bodybuilders. You must eat just the right amount of food. Eat the wrong foods or the wrong amounts just a few times too often and you will sabotage your fitness efforts. Even more important, do not be in a hurry. It takes years to become a great bodybuilder or to create the body of your dreams. Rush the nutrition and training processes and you will become big-but big and fat with injuries. All the 20 years I have been in the business of Sports & Fitness, I have been there, done that and seem it all.  I had experience with steroids an   have seen thousands of people come and go. What is funny is I am now seeing second generation of "I want to get big quick". The first thing I tell them is " there is no quick or easy way to build big and cut muscles. It takes hard training, great nutrition, and dedication.

    Bodybuilders are power athletes. Their primary energy sources are the immediate energy systems. Therefore, as a bodybuilder, you need to plan your nutritional intake, from both food and supplement sources, to support the immediate systems. New diets and exercise plans seem to be gaining popularity.   Just about everyone has the best way to build muscle and lose body fat.  Over the years, I have seen many fad diets and quick muscle gain products come and go. Each one with the promise of great results. When I see another new workouts routine, muscle building product, or fad diet, I think to myself "I wonder how long this one is going to last"? My now everyone has tried or heard of "The Zone Diet", "Sugar Buster",  or "Dr. Atkins" program. Some of these are great program, but are not make for everyone.  No two people are exactly alike.   Everyone exhibit distinct differences in the way they eat (digest) to food and the way their muscle will grow. In fact, two people of the same age, weight, sex, and activity level, giver the same foods, calorie intake, and exercise routine, can record completely opposite results. One may achieve muscle growth and the other muscle breakdown.  The based rules of nutrition and supplements will never change, just the names, and the way they are apply. Below are the based guidelines for caloric intake to match the energy demands of bodybuilding.

Some other important considerations for bodybuilders are:

Carbohydrates are the major source of energy for short-term activities. Complex carbohydrates are the best source because they most effectively refill the glycogen stores in the muscles and liver. In addition, they elevate the blood sugar to a level sufficient for long sessions of intensive training.

As a power athlete, you must make sure that you consume adequate amounts of both carbohydrates and protein. If your energy stores become drastically depleted or you experience lactic-acid buildup, you may suffer temporary muscle fatigue. If you do not refill your glycogen stores before your next workout or contest, your body may begin breaking down muscle tissue for the protein it needs for energy.

Directly before workouts and/or an contests, consume carbohydrate drinks with high glycemic indexes to keep your blood sugar sustained at an appropriate level. This will allow you to train or compete intensively without having your explosiveness hindered by fatigue. (also see Depletion).

As a power athlete, you need to stimulate the storage of glycogen in your muscle while promoting repair and growth of your muscles tissue and inhibiting buildup of body fat. To do this:

a.   Consume five to six meals a day. Eating several smaller meals of your protein and carbohydrates ratio as given above rather than three larger ones will keep your blood-sugar level stable throughout the day and will ensure that a supply of protein is always available for you muscles.

b. Keep your fat intake to a minimum. Large amounts of fat in your diet will add to your body fat and will cause you to lose minerals through frequent urination. (see calories chart for fat calorie).

c. Consume low-glycemic-index foods about two to three hours before workouts and/or  contest. These foods help sustain the blood-sugar level. (see glycemic index).

d. Drink plenty of water. Not only will this practice reduce your chances of becoming dehydrated, but every ounce of glycogen that is stored within the muscles needs 3 ounces of water stored along with it. Therefore, remaining properly hydrated will also help prevent weakened muscle contractions.

    When consuming carbohydrates before, during. or after exercise, you also need to take in fluids and the electrolytes such as potassium and magnesium. Before exercise, your meal should be high in carbohydrates, moderate in protein, and low in fat. You should eat this meal about three hours before beginning the exercise.  An protein drink (17-22 gms) mixed with juice can be use as a replacement meal about two to one and half  hours before exercise. This meal and timing is important because it will take this long for your stomach to empty and for the glucose to enter your bloodstream. If you eat too much protein or fat before exercising, you will lengthen the time it will take for your stomach to empty. Protein drinks do not take as long to digest.  You should also drink several glasses of water after finishing your pre-exercise meal and again thirty minutes before beginning the exercise session.

    During exercise, you should drink water or a sports beverage containing water plus 70 to 100 calories of carbohydrates per serving and electrolytes. Most sports beverage contain electrolytes, but some also contain to such sodium. Read the back of the label and make such the potassium are of higher mg. then sodium. For those who drink water, take a multi-mineral before exercise. Electrolytes are lost during exercise with perspiration. This can result in electrolyte deficiencies in the blood, which on occasion can have serious consequences. Cardiac arrest, muscles cramping, headaches, fatigue, and decreased recovery time.

    After exercise - any exercise - you must replenish your body with water, carbohydrates, multi-vitamins and minerals, and protein.  Catabolism (breakdown) of protein occurs during exercise - especially during intensive workout, in particular power exercises and prolonged endurance activities-or when the body runs out of carbohydrates from the diet or glycogen from its muscle and liver stores. Even thought the body can depend on the fat that it has stored, it still uses muscle protein, unless it is fed protein as food. When dietary circumstances cause the body to use amino acids (protein)  as a source of energy, it cannot also use these amino acids for building muscle tissue or for performing their other metabolic functions. This is why a proper protein intake is essential within an hour after exercise and throughout the day.

      For optimum muscle growth, cellular growth, metabolism, and recovery, the body needs to receive amino acids before and after exercises.  Merely eating protein does not ensure that the amino acids protein supply will be available during exercises. Call me old fashion, but even with all the new (anti-catabolism, and all of the other decrease breakdown products on the market today) I still think plain old amino acids, liver tablets and glutamine provide the best results for the money.  Liver tablets are hard to digest than amino acids (which usually come from whey),  but liver tablets is high in protein, BCAAs,  rich in vitamins A, D, K, and E the entire B-vitamins, iron, and other minerals, all which are direct precursors to building muscle tissue and increasing lean body mass. Liver tablets work best when taken 2-3 tablets throughout the day with meals.  Amino acids are easier to digest and can be taken one hour before exercises (about 60,00 - 10,000 mg.) . L-Glutamine is an essential amino acid that is involved in a large variety of metabolic processes including: the regulation of cell volume as a regulator of the balance between anabolism and catabolism of fat, carbohydrate, and protein; as a fuel for cells of the immune system; and as a component of protein.L-Glutamine works best at 4,000 - 8,000 mg. after a workout.     

   Weight training, like most other sports and fitness activities, is not something that can be carried out in haphazard manner. To be effective, weight-training program must be planned. Picking just any piece of equipment and doing random exercises for an arbitrary number of reps will bring you the results you want. Nor taking every new hot muscle building product that hits the market. You need to exercise your muscles in a certain progression, for a certain number of sets and reps, with rest periods of a certain number of minutes in between, along the certain amounts of proteins, carbohydrates and supplements required for that exercise.   The best way to build up the skeletal muscles is to chance your nutrition, supplements, and training program.  The ability to build muscle mass varies considerably among individuals and depends upon body type, sex, age, and current training statue. The most successful way to shape and build your body is to confused it. Your body can get accustom to the same training program, diet and even supplements.  Knowing when, what or how  to change can be confusing.  I will breakdown some of the confusion with two plans (see below). 

 

• Supplement Program

    With today's new "state of the art", "revolutionary formula", "300% faster results", germany's secret", " proven scientific data", I still believe in the old simple basics. I am known for my many saying. My number one saying is " if you can afford an Porsche, than buy one. It shouldn't  cost you a house or car payment each month to stay in shape. And yes, some of these new, advance product are better.  But, my point of view has been and always will be, "will you get 3 to 4 better results by paying 3 to 4 time more"?

PLAN  A  GAINING MASS SIZE An High-Rep, Super setting, Circuit Training,  Aerobic Exercise, helps to improve cardiovascular as well as fat- burning and muscle-tone. During these workouts, the body will need far more energy and oxygen then an strength workout. Carbohydrate (glycogen), oxygen, and products that increase ATP should be your goal. ATP is one of the molecules the body uses for energy.  ATP, is the compound that, when broken down, produces the energy that enables the muscles to function.  In essence, without ATP, there is no energy for workouts, recovery, or muscle growth. By maximizing your oxygen intake and utilization-and therefore your ATP production - you can boost the functional efficiency of both your muscles and your workouts. Carbohydrates, Creatine, Vanady Sulfate, Electrolytes are helpful with ATP.  Amino Acids, and protein are needed to help with muscle breakdown.   Click here for breakdown of Plan A

Supplement Strategy Creatine Ethyl Ester cap - 3 capsules  30 minutes before workout and 3 one hour after workout.  Non-workout days 3 capsules morning before breakfast and 3 capsules after Dinner. Glutamine Powder - I teaspoon mix with water 30 minutes before workout. 1 teaspoon mix with within 30 minute after workout. On non-workout days mix 1 teaspoon with water before bedtime. VS-10 Vanady Sulfate -   On workouts days -1 tablet 4 times daily with food or protein drink.  Non-workout off days 1 tablet 3 times a day with food. Amino 1500 -  Take 3 tablets with breakfast and 3 tablets an hour before workouts and 3 tablets right after workout. Non-workouts days take 3 with breakfast only. Pure Energy - 2 tablets with breakfast and 2 tablets with dinner. 100% Whey -  Mix 2 scoop with water, juice or milk. On workout days - Drink 2 daily, one drink within 30 minutes after workout, and 1as an snack in between meals (see meal guide below).  Non workout days - 2 drinks between meals.  Optional HGF-1 - Homeopathic Growth Factor. HGF-1 was formulated to stimulate the body's ability to digest, absorb and utilize nutrients for muscle growth. Stimulates weight gain without fat gain.  6 week supply. Take 15 drop 30 minutes before workout per day under the tongue, hold for one minute.  Non-work days, take 15 drops under the tongue before bedtime.  To Order Plan A

PLAN B SIZE & STRENGTH   An Low-Rep, Power or Strength Training, help to build hard muscles and doesn't require such ATP or oxygen as an High-Rep workout. Heavy weight training requires needs testosterone for strength and proteins for fast recovery.  Testosterone is the most coveted muscle-building hormone in existence. Testosterone not only does it help build muscle but recent research shows it may elevate your mood, slow down the aging process, boost your sex drive, and burn body fat. High levels of testosterone can make the difference between strong, well-developed muscle or an flabby, smooth muscle.  Increasing testosterone plays an important in increasing the amount of weight you can lift. Increasing  the amount of weight you lift, will also increase muscle breakdown.  During your strength & building routine you need high amounts of Protein, Low Carbohydrates, Glutamine, Testosterone, Tribulus Terrestris, and Beef Liver tablets. Click here for breakdown of Plan B

Supplement Strategy Glutamine Powder - I teaspoon mix with water 30 minutes before workout. 1 teaspoon mix with within 30 minute after workout. On non-workout days mix 1 teaspoon with water before bedtime. ZMA - 3 capsules before bedtime Hard-N-Natural - 2 capsules 30 minutes before workout and 1 capsules within 30 minutes after workout. Non-workout days take 2 capsules before breakfast. Desiccated Beef Liver - First week, take 2 tablets with each meal. Second week, increase  to 3 tablets with meal, Third week, increase to 4 tablets with each meal. Continue with 4 tablets with each meal.   Pure Energy - 2 tablets with breakfast, 2 tablets with lunch,  and 2 tablets with dinner. 100% Whey  - Mix 2 scoop with water, juice or milk. On workout days - Drink 2 daily, one drink within 30 minutes after workout, and 1as an snack in between meals (see meal guide below). Non workout days - 2 drinks between meals.   Optional Testatropinol - Testatropinol is 100% natural, safe, and legal synergistic homeopathic combination of the actual hormones found to be most effective for the production of testosterone, in combination with Growth hormone, adrenaline, and an estrogen suppressant. Great stack with Creatine for size and Hard-N-Natural product for cuts and hardest. 6 weeks supply. Follow pyramid cycle on bottle.  To Order Plan B

    The variable-split system, also called the ABC system, is perhaps the most advanced weight-training system of all. At the same time, it is extremely versatile and can be used by raw beginners as well as elite bodybuilders and athletes.  Every body part has its own unique recover and growth ability. One thing that is often overlooked when building muscle size is, that you cannot always train hard and grow 12 months an year.  You have to balance periods of high-intensity training with periods of low-intensity training with periods of time out to give your muscles a chance to rest and recuperate. Furthermore, not only does each body part require a different amount of rest, but each muscle does, too.  Below are facts:

    In the split system, two or three workouts of different intensities are alternated according to a set schedule to give the different muscles and body parts a change to adequately recover. Beginners can alternate between two workouts - an easy routine and a moderate routine-and more advanced athletes and bodybuilders can alternate between three workouts  - an easy, a moderate, and a tough routine. The easy workouts are called A workouts, and the moderate workout are called B workouts. The all-out, gutbusting. "killer" workouts are called C workouts. A workouts are characterized by ample rest periods in between the sets. Resting around two to three minutes is sufficient. Before beginning the workout, do a couple of warm-up sets with light weights (a round 30 to 50 percent of your maximum weight). For the workout itself, do three to ten sets of 10 to 12 reps for a maximum effort. If you are an advanced exerciser, you will need to reduce the amount of weight you use so that you can complete the required number of sets. Just make sure that you perform each set with near-maximum effort. When feasible, do each rep with explosive movements. (It is not generally feasible to do calf or forearm exercise with explosive movements, since these muscle groups involve very short ranges of motion).

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