IT'S THE NUTRIENTS!
The key to gaining muscular size and density while decreasing unsightly fat is through an optimized macronutrient ratio and emphasis on protein. The three macronutrient groups are:- Protein - Protein is by far the most important nutrient you need to build muscle. Your diet should consist of 40 - 60% proteins from meats, chicken, fish, eggs, cottage cheese, and Beverly protein supplements.
- Natural Carbohydrates make up 20 - 35% of your daily calories. Good sources are: fruits, vegetables, oatmeal, sweet potatoes, baked potatoes and beans.
- Fats - Up to 30% of your daily calories.
- Ectomorphs: thin, hard gaining, leaner body type. Ideal Ratio: 30 - 40% Protein: 30 - 50% Carbohydrate: 20 - 35% Fat.
- Mesomorphs: Muscular naturally. Middle-of-the-road metabolism (may result in fat with inactivity). May benefit from higher protein and fat percentages, but lower carbs. Ideal Ratio: 45 - 50% Protein: 20% Carbohydrates: 30 - 35 % Fat.
- Endomorphs: heavy frame, naturally smooth, slower metabolism. Needs higher percentage of protein, lower carbohydrates and fats. Ideal Ratio: 50 - 60% Protein: 10 - 20% Carbohydrates: 10 - 20% Fat.
YOUR MEALS!
Meal #1:2 scoops Muscle Provider in 16 oz water - this meal is important as it will help you begin each morning with a positive nitrogen balance
Meal #2:
egg whites + 1 or 2 whole eggs, oatmeal
Meal #3:
Special Muscle Density Protein Drink: 2 scoops Ultra Size, 4 TBS heavy whipping cream* (or olive or safflower oil - 1 TBS = 2 TBS cream), and 12 oz water
Ectomorphs and lean Mesomorphs can use more fat; Endomorphs less.
Meal #4:
Two options - for muscular weight gain choose Option 1, for fat loss choose Option 2 or alternate from one day to the next.
1. Ectomorphs and Lean Mesomorphs: Beef, chicken or turkey breast or tuna, sweet potato or brown rice, vegetables or fresh fruit
2. Endomorphs and Heavier Mesomorphs: Chicken breast, vegetables, salad, 2 - 4 TBS salad dressing (no sugar) and 2 TBS chopped nuts).
Meal #5:
Special Muscle Density Protein Drink: 2 scoops Ultra Size, 4 TBS heavy whipping cream* (or olive or safflower oil - 1 TBS = 2 TBS cream), and 12 oz water
Meal #6:
Lean beef, chicken or turkey breast, or fish, vegetables, large salad
Meal #7:
Optional Postworkout Drink:
(Note: Ectomorphs and Lean Mesomorphs: Mass Maker in water
Endomorphs and Heavier Mesomorphs: Muscle Provider in water)
CRITICAL SUPPLEMENTS:
Super Pak - with meal #1:
This all-inclusive, daily mega cycle of vitamins, minerals and enzyme complexes is critical to more than a thousand chemical and enzymatic processes in your body.
Ultra 40 Liver Extract:
These aid in growth, add extra protein and increase your endurance.
Mass Aminos:
These are the optimal source for building muscle tissue and achieving a positive nitrogen balance throughout the day.
Muscle Synergy:
8 tablets twice daily with 1 teaspoon Creatine Monohydrate and L Glutamine
Muscle Mass BCAA's:
15 - 20 during training (one of the most effective methods we've come across to build lean muscle tissue and lose fat.)
Lean Out: Fat Mobilization / Utilization:
2 caps with each meal
Attaining muscle is a never-ending quest for the drug free bodybuilder; whether you're a beginner or advanced competitor. Developing muscle mass takes time and a well thought out plan. Don't try to alternate periods of bulking up by eating everything in sight and then cutting up -- trying to lose all the extra fat! It is impossible.
CONCLUSION:1: Modify your nutrition to your body type.
2: Start slowly with nutrition changes. If you are currently eating three meals, keep your meals the same, but add 1 serving of the Special Muscle Density Protein Drink. Then a few days later change one of your meals to the suggested meal plan, etc.
3: If the suggested nutrition program does not agree with you at first, go back to your normal diet and make modifications even more slowly.
4: Don't be a slave to the scale. Net body composition change (lean muscle gain + fat loss) is your goal. If you are losing weight and getting stronger be happy! That means you are gaining muscle and losing fat.
5: Consistency! Progress is doing the right things on a daily basis. Be as methodical about your diet and supplement program as you are about your training.