Sixteen Rapid Muscle Growth Tips, Part 2
By
Scott H. Mendelson and Eric Serrano, MD
Take advantage of the post-training environment
Let us remind you that immediately following training, it is vital for you to
take your
100% MR and Muscle Synthesis right there on the gym floor. Blood is a
nutrient super highway, and at that time, this road is peaked to deliver raw
materials but not for very long. Thirty minutes later you want an easily
digestible protein along with some carbohydrate to deliver the next wave of
nutrients. Our recent experiments with Get Lean protein and honey have produced
great results. The amount of carbs needed post-training will vary for many
trainees, and you should be on the conservative side if you are concerned about
gaining body fat.
Your largest meal of the day should be consumed with 1–2 hours following
training, and it should also contain your largest source of carbohydrates during
the day. Some great sources are oatmeal, potatoes, and rice. Avoid refined foods
such as breads and pasta because they have many drawbacks and nutrient
deficiencies.
Amino load between meals
Ever get caught in a meeting that throws off your eating schedule or the kids
have you running around from place to place? Try Amino Loading with 100% MR and
Muscle Synthesis between meals. All you have to do is add the powder to water
and drink. It takes no time and provides vital raw materials to support repair,
recovery, and accelerated muscle growth.
One easy way to prepare it is to take empty water bottles and put a few
scoops of the mix inside each one. Just add water when you’re ready to drink it.
The next time you’re stuck in a meeting and everyone else is sipping on soy
lattes, chug down some MR and Muscle Synthesis to get your muscle going and your
mind focused! Frequent dosages of these raw materials build up in the tissues,
ensuring that the muscles have a consistent flow of building blocks.
Be intense
Training is not a tea party. Approach training with intensity and some
reckless abandon. You do not need to put on a big show in the locker room
screaming and shouting. However, you should be mentally prepared to take an
aggressive approach toward training. This starts with nutrition because the
right combinations of foods will definitely stoke anabolism, and ultimately, the
willingness to exert maximal effort.
Never let the word “maintain” enter your mind or vocabulary. Go to the gym to
get better in some way or do not bother going at all. The same holds true for
nutrition. Do not come up with lame excuses as to why you can’t do certain
things. Successful people always find a way to get the job done.
Take one meal per week and eat whatever the hell you want
I really do not like the term “cheat meal.” It just sounds like something an
aerobics instructor would say. So let’s just say “Muscle Meal.” It is productive
to overeat occasionally when trying to gain new muscle for the excess raw
materials and anabolic burst. You are best off using some extra Alpha Omega
before and after this meal to interfere with body fat accumulation by modulating
insulin sensitivity. Some can expand this into an entire day, but in most cases,
this will result in gaining some body fat. So beware.
Hard gainers who are naturally lean may benefit from this tactic most. Try to
consume your Muscle Meal after your toughest training session of the week so you
can take advantage of the excess nutrients.
Get at least eight hours of sleep
Sleep is your prime time for muscle recuperation and hormonal regeneration.
Studies show that those who get adequate sleep have higher levels of motivation
in comparison to their sleep deprived counterparts.
Yes, you may be tight on time, but the hours you are awake following a good
night’s sleep will be much more productive. Cut out some television time and
establish good sleeping patterns by going to bed and waking up at the same time
every day.
Mix several protein sources at the same meal for a large variety of
nutrients
Many protein items and other foods have different qualities so try to get the
best of all worlds by combining multiple protein sources at each meal. For
example, eggs and turkey bacon provide a nice contrast of nutrients, and they go
well together. Get Lean Protein consumed with a meal is an excellent way to
diversify your protein intake and bulk up your quality calories.
Consume anabolic fats with every meal
Dietary fat is not the enemy. The right sources support proper health and
naturally boost anabolic hormones levels. Good sources include avocados, extra
virgin olive oil, raw nuts, coconut oil, whole eggs, grass fed beef, butter,
almond butter,
powerbutter, and natural peanut butter.
Alpha Omega is good for
many of the nutrients that you can’t extract from food alone.
Compete to dominate
Be highly competitive. Studies show that men watching sporting events show an
increased testosterone level when their team is winning. Only support teams that
will win to keep testosterone levels high. Better yet, compete in sports to
dominate. Playing basketball or football, perhaps, can increase your competitive
edge and anabolic hormone levels. Remember to dunk on opponents and do elaborate
touchdown dances whenever possible to support the big “T.”
Sample nutrition plan
Here’s a sample nutrition plan for a 225-lb man wanting to gain lean muscle.
First thing when waking:
1–2 scoops 100% MR
5–10 Muscle Synthesis caps
Breakfast:
4 whole eggs
4 egg whites
4 strips turkey bacon
½ grapefruit
1 cup oatmeal, no sugar added
3 alpha omegas
Mid-morning snack:
½ cup raw nuts
6 oz organic meat jerky
Lunch:
8 oz 90% lean ground beef (grass fed if possible)
1 green pepper mixed with beef
1 cup grown rice
1 tablespoon extra virgin olive oil
Mid-afternoon snack:
2 packets powerbutter/Get Lean Protein
1 small apple
Get Lean Protein
30 minutes pre-workout:
3–4 scoops 100% MR
15–20 Muscle Synthesis caps
Immediately following training:
3–4 scoops 100% MR
15–20 Muscle Synthesis caps
30 minutes following training:
Get Lean protein
2 tablespoons of honey
1 mango, banana, or ½ melon (optional)
Post-workout meal/dinner, 60–90 minutes following training:
8–10 oz fish, seafood, chicken, buffalo
1 sweet potato
1 tablespoon extra virgin olive oil or ½ avocado
2 cups green vegetables
3 alpha omegas
1–2 hours before bed:
Get Lean Protein
1 cup berries
30 minutes before bed:
1–2 scoops 100% MR
5–10 Muscle Synthesis caps
These statements and products have not been evaluated by the Food and Drug
Administration. These products are not intended to diagnose, treat, cure, or
prevent any disease. Fat Reduce, Alpha Omega, Amino Loading, Get Lean Protein,
and 100% MR and Muscle Synthesis are trademarks of Infinity Fitness, Inc. Weight
loss and muscle gain are affected by many factors, and you may or may not lose
weight or gain muscle. No endorsements of any product or training are intended
or implied by any athlete who may be pictured to illustrate this article. Send
questions to
scott@infinityfitness.com.
Copyright © Infinity Fitness, Inc. All Rights Reserved 2008
Scott H. Mendelson, author of the e-book, 100% Fitness Solution, and
director of Infinity Fitness, is a highly regarded performance nutrition and
training specialist. In addition to his celebrity and executive clients, Scott
works daily with professional athletes from the NFL, NHL, MLB, and NCAA. He has
built an excellent reputation providing effective supplements, cutting-edge
information, customized programs, and unmatched service to thousands of clients
worldwide. Scott is the special assistant to Dr. Eric Serrano, MD, and helps
with the design of training and nutrition programs for Serrano’s family practice
patients in Columbus, Ohio.
For questions regarding this article, email Scott Mendelson at
Scott@infinityfitness.com.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.