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Controlling Insulin Throughout the Day and Slowly Increasing CaloriesThe key to gaining lean mass is to increase macronutrients (protein, carbs and fats) and calories to gain approximately .5-1lb per week. We also like to keep bodyfat in check. I recommend never going over 15-20% bodyfat or if you compete, about 20 pounds above your stage weight. This will slowly pack on lean mass and with the workout nutrition we will toss in here, we will be adequately fueled to make unprecedented strength gains and also to ensure that you are primed to pack on sexy lean mass, not ugly fat!
The way I like to do this is simple. Add calories when you stall in weight. It's that simple. And for dieting, when you stall, cut calories. Well, this is where we will take two diets and you can choose which one you use based on your goals and we will "Pimp Your Diet" to make it more geared toward gaining muscle and strength!
- If you are under 8-12% bodyfat and want to gain lean mass, this is the plan for you.
- If you are over 12% bodyfat, this is the plan for you.
The ModificationsYou have the vehicles to gain lean mass and lose fat, now we need to make sure we are fine-tuned for gaining muscle and strength. This is where we utilize nutrients around training to accomplish this.
Glucose is your body's preferred fuel source. Glucose is derived from carbohydrates. Unfortunately taking glucose (AKA dextrose) can cause your insulin levels to spike and then drop fast, causing you to lose energy, or crash during training.
When this happens, it will negatively affect your performance and that will impact your ability to build muscle. Luckily we have Article author Sean Torbati from HPN Nutrition[/caption]
So we will take the above diets and make one simple modification
We will insert workout nutrition into this program. Whether bulking or cutting, this will aid in building muscle and strength by providing your body with the nutrients that it needs during training.
First off, you need carbohydrates. As stated before, you will get this from Machine Carb 10 since it infuses the muscles with much-needed carbs without the crash you get from spiking insulin. We will put 25 grams of carbs in the pre-workout mix, or one scoop.
We will also need ample beta alanine and creatine, in FULL DOSES! Together, these ingredients have been shown to aid in the GAINING of both muscle and strength. Thus, we have three choices:
T-90 Minutes: Normal meal based on the diet plan you are following. This SHOULD be a carb containing meal if one is allotted on the plan.
T-30 Minutes: Consume the following shake:
- 1 scoops Machine Carb 10
- FULL SERVING P3, Core Fury or CLASH
Intra-workout. Intraworkout we do not need more carbs, but we need branch chain amino acids, or BCAAs. BCAAs fuel your muscles with what they need when they need it most and help you to lose fat and build lean mass...the keys to building muscle and strength. This is what you consume during training:
- 2 scoops of MTS Nutrition Machine Fuel mixed with 20-24 oz water. This will also provide Taurine and Agmatine for pumps and blood flow!
We also want a FAST protein that is high quality, or a quality whey isolate. This is what you need post-workout:
- If over 200lbs, 2 scoops Machine Carb 10.
- If under 200lbs, 1 scoop Carb 10.
- 1 scoop MTS Nutrition Machine ISO
Adjusting the Muscle and Strength DietAdjust the diet as outlined in the articles but NEVER touch the workout nutrition. This will not change, ever. Simply adjust everything else and keep this consistent. This will ensure the perfect fuel when you need it most for muscle and strength, around training!
Morning TrainersIf you train first thing in the morning, simply take your pre-workout shake of Machine Carb 10 and your pre-workout and go. This should be adequate to fuel an epic session!
TrainingWe have you covered! The Muscle and Strength Training Program is right here!
Putting it All TogetherWe have tried this approach on many athletes and the results in both muscle and strength have been astounding. Give this program a try whether dieting or bulking and see gains in muscle and strength that you never thought were possible.
And of course, treat every workout like it is your last workout!
Here's to GAINS like you've never seen before. Because making the best gains ever in muscle and strength, that's not a game!