For my buddies who have an interest in bodybuildind! This post is for only those who want to have muscles Growth A Bodybuilding Diet That Works! Friends, I have no interest in hyperbole or bullshit; this nutritional strategy works. It took me years to find it, implement it correctly and reap the rewards. I had to find out for myself how to build lean muscle mass like never before while keeping fat accumulation at bay. It was well worth the effort though. So if it’s the best bodybuilding diet in existence, why isn’t it more widely known? The big supplement companies and rag-magazines would go out of business quickly if they couldn’t peddle their snake-oil to you. If the general public were more nutrition-savvy, they’d crap themselves! I doubt very much they’d go out of their way to make the public aware of it. Why The MANS Bodybuilding Diet Is The Best So how can this nutritional strategy produce massive muscle gains? There is a way to increase anabolic (muscle building) hormones in the body in the same way that steroids do. The only difference is, it’s safe and natural. Here’s how… This diet will naturally maximize your body’s production of the following anabolic hormones: 1.Testosterone 2.Growth Hormone 3.Insulin-like growth factor (IGF-1) Sounds good doesn’t it? You will also have controlled insulin spikes which allows the body to have high levels of growth hormone and insulin at the same time! This does not usually happen and you’ll see extremely impressive muscle gains as a result. What Causes Muscle Growth? Ok, apart from the actual exercise itself, what is the driver of muscle hypertrophy? We’ve been told over and over again that it’s excess calories; you must eat more calories than you expend to encourage muscle growth. I’m going to hypothesize something a little controversial. Calories are also an effect, not just a cause. Think of a growing child. Are we to assume that vertical growth is caused by excess calories? I think the release of Growth Hormone is what makes a child grow. Increased growth hormone then causes the child to eat more. I think we have causality round the wrong way here. The traditional advice from bodybuilding gurus is to eat everything in sight to increase muscle size. They usually recommend high carb diets laden with oats, protein shakes with fruit, whole meal bread, potato, rice (I don’t care if it’s white or brown) etc. Worse still, they often recommend a low-fat diet! Hey, I thought you were trying to grow some serious muscle? If so, you’re gonna want to keep the fat intake up. If I’m right, then what we want to devise is a nutritional strategy that ignites the release of anabolic hormones. In turn then, these hormones will let us know when and how much to eat. How? By getting hungry – just like a growing child does. See how causality has been reversed? It’s no longer Excess Calories = Muscle Growth It’s now Anabolic Hormones = Muscle Growth (which will drive your appetite & provide sufficient calories). Don’t get me wrong, sufficient calories are required to build muscle, but it’s important to understand the chain of causality. Calorie consumption isn’t something you need to labor over which will cripple your life. Let your body dictate your food intake. The best calorie-counter is your stomach; when you’re hungry – eat; when you’re not; don’t eat. Breakdown of MANS Bodybuilding Diet This plan requires that you eat a high protein, high fat, low carbohydrate diet for 5 and a half days. Then for 36 hours you carb-up. The high protein, high fat part of the diet is what sparks the increase in blood serum levels of: 1.Testosterone 2.Growth Hormone 3.IGF-1 (insulin-like growth factor production is stimulated by growth hormone). Fat Adaptation Steak low carbs you will be keeping your carbohydrate level low for most of the week, your body will become a fat-burning machine. At the beginning of the diet your body will undergo a ‘metabolic shift’ and start to burn fat as its primary source of energy. This can take as little as 2 days and up to 14 days for some people. However, the vast majority of you will have become fat-adapted by the end of your first 5 and a half days. The advantages of this are: 1.Increased Lipolysis (breakdown of fat) 2.Decreased Lipogenesis (production of fat) 3.Decreased catabolism (muscle protein is spared from breakdown) Insulin Isn’t your Enemy Regular low-carb dieters want to avoid spikes in insulin levels but for the bodybuilder, a controlled spike will do you a world of good. You’ll use a 32-36 hour window (I use the weekends for this) to deliberately cause an insulin spike. Friday 6pm to midnight on Saturday works well for me. Insulin can make you fat, no doubt about it. Insulin has a dramatic effect on decreasing lipolysis i.e. as insulin regulates fat metabolism, large amounts means that your body will not give up its fat stores for energy; it literally shuts the gates to your stored body fat ensuring that it can’t be released and used for energy. Having said that, insulin is not the enemy of the bodybuilder. Increasing insulin through a carb-loading period is beneficial because: ◾It helps shuttle amino acids into the muscle cells ◾Increases Protein Synthesis in skeletal muscle ◾Glycogen supercompensation (Replenish Muscle Glycogen To Fuel Workouts). Growth Hormone & Insulin As stated previously you will also reap the anabolic effects of increasing insulin, growth hormone and testosterone at the same time. Usually when insulin levels increase, the others decrease and vise versa. It seems that the body (once fat adapted) sees the intake of high carbs at the weekend as a stressful situation and releases growth hormone as a survival mechanism. Increased Growth hormone is your body’s way of mobilizing energy stores to deal with this stressful situation and so at this time you can get elevated insulin and growth hormone levels simultaneously – welcome to muscle building heaven! Traditional High-Carb Muscle-Building Diets On a high carb diet, (usually recommended for the bulking phase of a bodybuilding lifestyle) insulin levels are chronically elevated. You therefore don’t get the edge of maximum release of testosterone, growth hormone and IGF-1. Also on the high carb approach, you prevent your body from using body fat for fuel and actually encourage the laying down of new body fat. That’s 1.Decreased Lipolysis 2.Increased Lipogenesis …not good news friends :( . What this anabolic nutritional strategy does is take advantage of the anabolic properties of insulin and, at the same time, restricts the fattening properties of the hormone. This bodybuilding diet will keep insulin levels steady and low most of the time but you will also be creating carefully timed spikes for explosive muscle growth. Your Unique Carbohydrate Threshold Level The best thing about this bodybuilding diet is that it’s tailor-fitted to your unique metabolic type; it’s not a one-size-fits-all diet. You will find your unique carb threshold level and this will allow you to: 1.Gain muscle without fat 2.Lose fat without sacrificing lean mass (when cutting) Your carb threshold level can be defined as “The lowest possible daily carbohydrate intake that allows you to function at top level” Since we’re concerned with building muscle, we need to find the lowest amount of carbs you need in a day to not only feel good but hammer out muscle-building workouts that continually improve, week-on-week. I recommend you start out at 30 grams per day and adjust from there. Don’t make any changes to this for at least a week because you need to make the metabolic switch to burning fat for fuel first. Once this is completed you will be able to tell from your workout performances whether or not you need some more carbs (if so increase in 5 gram per day increments). I personally average at around 27 grams of carbohydrate per day for 5 and a half days. Some days I take in 35 grams but on others just 20 grams. Going higher or lower is fine, just check your weekly averages. This low amount of carbohydrate is enough to power me through some amazing workouts; I’ve got bags of energy and feel great.
Posted on: Sat, 25 Jan 2014 23:55:12 +0000
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