You have to know the muscle tissue in order to make it grow or stand out. Usually when we talk about muscle growth we are talking about an increase in the muscles volume. This method of growing the muscle mass is called hypertrophy. The muscular fiber contains 75-80% water, Potassium, Magnesium, Sodium, Calcium, Chloride and many other non-organic components.
Those substances have an important role in the contractions of the muscle groups. Organic substances are the proteins (actins, myosin and regulatory proteins). The muscle tissue is also rich in glycogen and glucose. ATP or Adenosine Tri-Phosphate is the battery of the muscle fiber because it allows the muscle to charge with energy and it also releases the energy in combination with creatine as phosphocreatine in order to get a good contraction of the muscle.
By understanding the biochemical composition of the muscle tissue it will be a lot easier for anyone to understand the purpose of a correct diet along with the right dietary supplements.
There will always be two major cases with the gym clients and those two cases are the people that want to lose fat and gain muscle and those who are already skinny and want to grow muscle size. Both cases require the same amount of perseverance and patience because good results need dedication and time.
For those who want to replace the fat with muscular tissue the recipe is the following:
You have to go to the gym at least 3 times per week. You will aim to burn a lot of calories during every session. The program that you need is a combination between strength and endurance. The diet has to be a low calorie die t but it has to be rich in proteins. This means that you will require lean proteins like chicken breast, salmon, tuna and similar calorical proteins.
The Basic Supplements
The recommended supplement list for this category of people is the following:
L-carnitine – it combines the free fatty acid chains and pulls them through the mitochondrial membrane and uses them to produce energy. The effects are the loss of triglycerides and free fatty acids and an increase of the muscles contraction force. It should be served in doses around 2 grams per day for not more than 21 days in a row. It is also recommended to asociate L-carnitine with antioxidants like A, E, C vitamins and coenzima Q10.
For an increase in muscle size the Amino-Acids are also recommended half an hour before gym and half an hour after. The most recommended Amino-Acids are Glutamine, Arginine and Creatine but also BCAA or branch-chained-amino-acids which will help recover and build muscle. Creatine is a composite of three Amino-Acids; Glycine, Arginine, Methionine . It helps the muscle fiber to grow in volume and strength because it creates ATP which packs and releases energy to the muscle.
The administration of monohydrate creatine should be 20g/day in the first 4-5 days and 5g/day for the rest of the month for maintainance. Once a cycle is complete it is recommended to interrupt the use of it for a month and then you can start over. Make sure to drink a lot of water during the creatine use.
After the gym it is also recommended to use some products that are rich in minerals and which are easily eliminated by sweat (polyminerals).
Basic Diet Plan
The supplements, however, are just the icing on the cake. The real important thing to pay attention to is the diet. Here is a clear example for a meal plan:
• 2 teaspoons of honey
• Bacon 100g
• One soft boilled egg
• One slice of whole cereal bread
• 10 oclock snack:
• One protein bar
• Grilled beef 150g with green beans and 5g of oil
• One 200g green salad with tomatoes, cucumbers and 3g of oil and lemon
• One orange or orange juice
• 4 oclock p.m. snack:
• 4 almonds (for arginine content)
• Tomatoes with light cow cheese
• Oven cooked fish with cabbage
• One pear
Following such a program may seem impossible at the beginning but hey, you are already used to eating more than usual so all you need to do is simply change the food with sort of foods. If you have a problem in finding any of those ingredients of the meal plan simply search for foods with the same nutritional value. When the results will start showing you will be already caught up in the game and you will never want to stop. Just have some patience for the first results.
For those who start from a skinny physique and want to gain muscle tissue and volume the rules change when it comes to the caloric intake. The rules are simple, they will have to go to the gym for at least three times per week, the training program is indicated to be a strength one, with many compound movements like squats, dead lifts, pull ups and presses. The compound movements will generate an increase in the natural testosterone secretion and this will help the muscle tissue develop faster and better.
By doing strength training you will use heavy weights and low repetitions, maximum of reps for the first set and minimum of four to six reps for the heaviest set.
This type of workouts will drain your energy more than you have probably experienced before and because of this particular reason you will need to rest longer. Eight to ten hours of sleep per night are a must and you must also remember that those hours of sleep only count during the time interval between 10-11 p.m. and 8-10 a.m. because that is the time that your body needs the sleep, otherwise you will only mess up your entire body functionality.
Remember to keep yourself hydrated all the time because most of the reactions that happen inside your body take place in the presence or with the participation of water.
You should try to drink at least one gallon of water during a day, especially while training.
The diet for this kind of training pretty much goes against everything you know about diets. You will have to accumulate a medium amount of 5000 calories per day, according to your weight and height. This means you will get to eat a lot, tons of food.
It is recommended to use supplements like:
Amino-Acids, especially the ones called BCAAs because the branch-chained-amino-acids are very effective when it comes to healing the muscle and building new muscle tissue. They are the perfect match with this type of training.
Creatine monohydrate, decanate or alkalin creatine are all different forms of the same Amino-Acid that will increase your potential in strength and muscle volume significantly.
If you do not mind a little fatty tissue to go along with the muscle gains then you can even try a weigth gainer because they are very rich in calories and usually contain proteins, a lot of carbohydrates and a very wide selection of Amino-Acids. This, however, will get a thin layer of fat over the abdominals especially but it will make your physique look very big. It is recommended when you know you are going to cut all the fat after the bulking phase of your training.
The most popular protein supplement is the whey isolates, concentrates and hydrolised whey. This protein source is the finest quality protein and it is very low on calories or sugars.It is recommended to supplement the protein intake of your daily meals.
The base, however, is the food, the everyday meals that you will consume. A tip in this kind of training is to add sunflower seeds, whole grain bread, brown rice, walnuts, popcorn, gelatine desserts and chocolate. This is recommended for the arginine intake that is needed for the exhausting training that you will do.
• Milk and sugar (300ml+30g)
• Butter 20g, honey 50g
• Bacon 70g
• Any type of cottage cheese 50g
• Two eggs (raw if possible, blended)
• Whole grain bread 200g
• Orange, lemon or grapefruit juice 200ml
• Pottage or consistent soup 60ml
• Chicken breast with cream 130g
• Pork barbeque 150g with mashed potatoes 300g
• Tomatoes 200g
• Grapes 200g
• Cottage cheese and cream pancakes 100g
• Grilled beef 150g with veggies 300g
• Mixxed Salad 300g
• An apple
• Yogurt 200ml
Do not hesitate to use snacks between those meals. The snacks can consist in protein bars, avocado, mango, bananas, or even protein shakes if you find the time and you have not reached your required protein intake. The required protein intake is considered to be the equivalent of two grams per bodyweight kg. When you will calculate the figure will probably be over 100 but do not fear because the food you will eat will cover at least half of that and the rest will come from your supplements.
The most recommended way to gain weight is to stay away from cholesterol and high amounts of fats but the calories that you will consume will mostly be burnt during the workout.
You have to remember that the workout has to contain those four compound movements plus other isolation exercises. The number of exercises per body part should be four if you work a body part per day or two to three if you work two body parts per day. When you begin your strength program it is recommended to work two body parts per day so your body will feel the need for a change in the hormonal secretion and other functions.
This will practically tell your body that it is time to grow and it should better get along with the new program, the new you.