A major of goal of many fitness enthusiasts is the quest for more lean muscle as fast as possible. The first key is that of progressive weight resistance, better known as bodybuilding with barbells and dumbbells. The second key is how and what you eat, placing a great emphasis on protein-intake. In this article, I will show you little known secrets outside of the world of professional bodybuilding of how to add lean muscle-size to your frame almost overnight.
The 8 Steps To Pack On Heaps of Muscle Super-Fast:
The 8 steps that I will refer to here are about how to break up and organize your day such that you are eating 8 small, protein-packed meals about every two hours with the amazing result of your obtaining almost 300 grams of protein a day. With the example below, it is 298 grams of protein to be exact and over 3000 total calories. You see, to gain muscle-mass, you need to eat the equivalent of about 1 to 1 1/2 grams of protein per pound of body weight. This is not an easy feat to do haphazardly and without a well-thought out plan. What follows is based on an 180-pound man. The schedule and the diet is a representative sample of how you might go about and design your own.
Step 1 - 6:00 a.m. Breakfast 1 (Upon Awakening) - Drink a glass of 2 scoops of whey protein powder and water and eat one apple.
Step 2 - 8:00 a.m. Breakfast 2 - Eat 3 large scrambled egg whites prepared with a low-calorie non-stick cooking spray, 1 cup of oatmeal with cinnamon and non-calorie artificial sweetener and 1 cup of green tea.
Step 3 - 10:00 a.m. Morning Snack - Eat 8 oz. of plain yogurt mixed with 1/2 cup of blueberries.
Step 4 - Noon - Lunch - Eat 4 slices of sprouted bread, 1 cup of red bell pepper, 2 cups of spinach. Mix the spinach and bell pepper with a tbsp. of virgin olive oil, and follow this with a cup of green tea.
Step 5 - 4:00 p.m. Pre-Workout Meal - Ten or fifteen minutes before you begin your weight training body workout, drink a cup of black coffee ( sweetened with a non-calorie artificial sweetener if desired). Drink an 8 oz. glass of water mixed with 1 scoop of whey protein powder, and eat a diced apple.
Step 6 - 6:00 p.m. Post-Workout Meal - Drink an 8 oz. glass of skim milk (or soy milk if you happen to be lactose-intolerant like me) mixed with 1 scoop of whey protein powder. Have a large baked potato, skipping the butter, sour cream and chives; just a little pepper and salt to taste if sufficient. You may also treat yourself with a 1 oz. piece of dark chocolate.
Step 7 - 8:00 p.m. Dinner - Eat a 6 oz. broiled breast of chicken (no skin of course). Accompany this with 1 cup of broccoli, 1 cup of cooked brown rice and a non-fat raspberry sorbet for dessert. You can follow this with a glass of iced tea sweetened with a non-calorie artificial sweetener.
Step 8 - 10:00 p.m. Before Bedtime Snack - About 10 to 15 minutes before you retire, have 8 oz. of 1% low-fat cottage cheese along with 1 oz. of pecans.
When you look at this you may say, "Holy smokes, that's a lot of eating!" but in 90-days after staying on this program, people will say, "Holy smokes, that's a lot of muscle!"
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