In the last years of the regime to gain muscle could best be described as random. Just ate everything that was not nailed down. This, of course, has led not only to lean mass gains, but also a sharp increase in body fat. The next step was to reduce calories and carbohydrates or both until he lost the excess fat. Under ideal conditions is also kept most of the muscle mass gained-up.
For a classic example of the process look relatively primitive bulk-up/cut-down Bruce Randall, who began his swelling phase, when he was a U.S. Marine Corps in the 1950s. He consumed prodigious amounts of food (courtesy of Uncle Sam), including dozens of eggs liters of whole milk and lots of bread. Randall led the regime to a body weight of 400 kg, but it was just another fat, sloppy guy. Active high throughout the period of the massif, which makes some exceptional amenities, such as hello with 900 pounds.
I remember a story about the time Randall visited a gym for a workout in New York at that time. He chose to do incline bench presses, but for some reason, decided to move the bench, which he did. It was only after moving the table from one end to the other of the Randall gym has an account that the bank had been fixed to the ground. It was so powerful that it tore the bench from its moorings without realizing it.
Randall then began training for bodybuilding competitions, and thanks to a strict diet and training program, weight decreased from 405 to 187. Then increased to 227 and won the '59 NABBA Mr. Universe in London. His trophy was presented to the contest by buxom Jayne Mansfield movie star.
A more recent example of a successful program was the huge double Mr. Universe and star of "The Incredible Hulk" TV series, Lou Ferrigno. When Lou started in Brooklyn was thin, but a young enthusiastic bodybuilder. After a few years of training Ferrigno weighing nearly 300 pounds. What did he do to get these phenomenal mass gains?
"Many of milk and food," he said.
And therein lies the key to gain muscle mass. You simply need to eat more. In those days, the object is not to get any kind of weight, but to ensure that what is gained is particularly muscular. The problem is that you still need to increase the number of calories. There is simply no way around it, no matter what you hear or read.
This statement must be qualified to some extent. The use of certain anabolic drugs, including anabolic steroids, growth hormone and insulin, among others, can really increase your muscle mass, but even with their help, you still need to eat and train properly to build muscle quality. In fact, new research shows that it is possible to manipulate anabolic hormones in the body by making some adjustments in your diet and supplement. In this way, you set your gains so they are mostly lean mass, rather than a set of muscles and too much fat.
A common question on muscle mass, How can I reasonably expect to earn? The amount of lean mass gains varies among individuals due to factors such as genetics, body structure and intensity of training. Those who are blessed with a combination of high natural androgen, or testosterone levels and a high percentage of fast-twitch fibers of muscles will make faster initial gains, but also those who have less of a genetic advantage will still impressive gains eating properly and training hard.
An axiom says that you win your weight better than ever when you start training, simply because your body is not used to it and responds quickly to the added stress of exercise. As you move to the advanced level, the more muscle each year it becomes more difficult, regardless of genetics.
Category Mass Diet-With-Weight-Gain
Meal 1
1 cup of orange juice
1 cup of oatmeal
1 cup of milk
4 scrambled eggs
2 slices of whole wheat bread with butter (not margarine avoid trans fats)
Meal 2
8 ounces of ground beef
1 large baked potato
Green salad with vinaigrette
1 cup of milk
Fresh
Meal 3
Weight gain or meal replacement drink with a banana mixed with skim milk
Meal 4
8 oz cottage cheese with fruit
1 cup yogurt
5 meals
6 oz tuna
1 fruit
1 slice of whole wheat bread
Meal 6
8 ounces chicken
2 cups of brown rice
2 slices of whole wheat bread
1 cup broccoli or other vegetable
Green salad
Fresh
1 cup of milk with protein powder added
What to eat for Mass
Regardless of genetic predisposition, you will need a positive energy balance for increasing muscle mass. This means that you must
eat more food than you burn. The effect is so powerful that drinking an unusual amount of food one can add lean mass, even in the absence of exercise, even if it is not a recommended procedure. Studies on human subjects overate but did not exercise showed some surprising changes in body composition. All subjects showed a significant increase in lean body mass.
The gains were the result of adjustments of the organization to unusual levels of food. The body compensated by increasing levels of anabolic hormones, including growth hormone, testosterone, insulin and insulin-like growth factor 1 (IGF-1), which led to the construction of muscle most subjects, aka lean mass.
Eating all those calories even blunt primary catabolic hormones cortisol body. High levels of cortisol promote catabolism, or breakdown, of the muscles. Cortisol is secreted primarily in high stress conditions, hence its designation as a stress hormone. But the stress conditions that promote cortisol release more often an energy deficit condition, such as lack of enough calories or carbohydrates. Thus, the charge itself is anabolic process.
The point here is not to suggest that you should not eat too much to gain muscle mass, but you have your calories because it promotes the secretion of anabolic hormones that work in tandem with exercise to produce of lean mass gains.
A key consideration in any plan for mass is protein. While it is true that the provision of extra calories as carbohydrates only have an action of the protein in the muscle of economy, maintaining a high level of amino acids in dietary protein sources promotes nitrogen balance positive paves the way for gains in muscle increase in muscle protein synthesis reactions in the muscles. Some call the process of anabolic effect units.
