A Guide to Lean Gains
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E T O D D I U G G A
LEAN GAINS
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E T O A G U I D
P R E S E N T S
LEAN GAINS
CHAPTER ONE
LEAN GAINS WORKOUT PLAN Add lean muscle to your rame with this back-to-basics approach.
F
rom the late-night inomercial guru to the chatty, grizzled gym veteran, it seems that everyone has a gimmick or getting ripped. Tere are thousands o different opinions on the best way to gain lean mass. So how does the lier who has muscle gains on his or her mind zero in on the best approach? Tankully, there are a ew absolute truths that you can apply to induce the
belie is that challenging, high-rep sets flush the muscles with blood and trigger new growth. Another approach is bigweight lis — the theory behind this is to-the-brink sets will build the most muscle, even with very ew reps. Tere’s a middle ground, however, that works or everyone — i it’s done right. As ar as which exercises should be used to build mass, some argue that
Aim for the optimum rep range for lean muscle growth — no fewer than eight and no more than 12 reps in any given set. muscle growth you are looking or. We the greater the variety, the greater the spell out some o them here in a back-tostress placed on your musculature, the basics lean-mass-gain program. Here are greater your growth in the long run. three rules that you should burn into your We subscribe to the philosophy that memory i you want to add an appreciable you can always add variety with singleamount o new muscle quickly. joint moves, but i gaining mass is your primary goal, you need to stick to basic compound exercises like the bench press, PERFORM HEAVY LIFTS IN squat and deadli. And orcing those THE EIGHT- TO 12-REP RANGE large muscle groups to work together One approach to muscle growth is to against progressively heavier resistance is hit the weights with high volume — the
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Muscle & Performance Presents A Guide to Lean Gains is printed in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. Te inormation in A Guide to Lean Gains is or educational purposes only. It’s not intended to replace the advice or attention o health care proessionals. Consult your physician beore making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the saety or effectiveness o the products discussed or illustrated in this magazine. Te publisher expressly disclaims any and all liability relating to the manuacture, sale and use o such products. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - oll Free: (800) 423-2874 4
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Group Publisher Cheryl Angelheart Group Creative Director Alexander Norouzi Special Projects Editor Vicki Baker Muscle & Performance Editor-in-Chief Jordana Brown Group Advertising Director Donna Diamond Marketing Manager Laureen O’Brien Copy Chief Jeannine Santiago Copy Editor Gretchen Haas Production Manager John Bodine Photography by Lee LHGFX Photography Contributors Karen Ansel Matthew Kadey C.J. Logan Jim Stoppani, Ph.D. Eric Velazquez Product and recipe photos courtesy of manufacturer.
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the best way to go. And as or reps, the greatest gains in muscle come via the most proven rep range or muscle growth: eight to 12 reps. Tis is the span that is most accepted as one that elicits muscle growth.
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MOVE TO PROGRESSIVELY HEAVIER WEIGHTS
I you have stopped growing, it means that you have stopped challenging your body. Sure, sometimes a break is all that’s needed to get back into the growth zone, but more oen than not, you hit a plateau because o a lack o creativity and ambition. Once your body gets too accustomed to one
3
WORK TO FAILURE
One o the most misguided gym practices is stopping a set at a certain number when you clearly had more in the tank. Almost every time you see a prescribed rep range, the goal is to hit ailure at that number. Failure is the point at which you can no longer perorm reps with good orm on your own. So i 12 reps come easy to you and you could have done 15 or 16, you’re missing out on a slew o anabolic benefits. Bump up the weight so that you reach ailure at 12. THE GAIN PLAN
With those three rules seared into your brain, here’s how you’ll be spending the next
After a month or so, progress to heavier weight loads in more challenging rep schemes (still within the eight-to-12 window). routine, you can say goodbye to gains. Te best way to avoid that is to build progression into your plan. Don’t allow yoursel to get too comortable at one weight and one rep scheme. Your body will only change to the degree at which it is stressed.
12 weeks in the gym. In Month 1 (weeks one to our), you’ll lay the oundation or uture gains. Select your 12-rep max or your baseline working weight, and aer your first set o 12, rest no more than a minute or two. Perorm a second and third set with that same weight, using a weight
Melissa Tofsrud’s Muscle Martini Gummies Ingredients Unflavored gelatin, 5 envelopes (6 envelopes for chewier texture) ½ cup cold water 4 scoops Muscle Martini Directions • Mix gelatin with cold water till slushy. Microwave till melted. • Let cool and then stir in Muscle Martini. • Pour into silicone molds and refrigerate until mixture is set. • Serves 4. Nutrition Facts (per serving): calories 63, protein 9 g, carbs 7 g, fat 0.5 g
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READY, TRAIN, REPAIR, REPEAT A great workout starts even before you hit the gym, with nutrients that can enhance your experience. And in the minutes following a hard training session, your body is primed to absorb and stoc k up on key nutrients. The right supplements are key players in your quest for lean gains and a bigger, better workout. GAT’s Nitraex preworkout formula contains ingredients that studies suggest help boost strength, energy, intensity, vascularity and muscle pumps during training. In one study, approved by an institutional review board, athletes who took Nitraex prior to training for two weeks increased their one-rep max on the bench press by 5 to 10 pounds, muscular endurance by 17 percent, training volume by 22 percent and blood testosterone by 13 percent. What you take after training is equally important if you want to help your muscles recover faster. GAT’s JetMass can’t be beaten for muscle volumization, mass, strength — or delicious taste. You won’t get tired of the avors of this one-of-a-kind postworkout formula. The formula is driven by critical amino acids (glutamine, arginine and the branched-chain amino acids), as well as German creatine, Capros Indian gooseberry extract, electrolytes, pH buffers and more. Finally, you can satisfy your sweet tooth and help your muscles recover faster with GAT’s sugar-free Muscle Martini. Its clinically tested blend of essential amino acids is custom made for muscle tissue. This supplement offers the added benet of Spectra Total ORACFN, a specially formulated “super antioxidant” designed to ght ve distinct types of free radicals that can affect health.
with which you’ll be able to get at least 10 but no more than 12 reps on the second and eight on the third. In Month 2 (weeks five to eight), add enough poundage so that you ail at 10 reps in your first set. Aer that, you should eel noticeably atigued. Your second set should be another 10 reps. You will probably need to drop the weight slightly to achieve another 10 reps on each o the next two sets. Te key is to ail at 10 reps. I you can do more, the weight is too light. Finally, in Month 3 (weeks nine to 12), you’ll put your expanding muscles to maximum use. Te weight you use or your eight-rep max will serve as your base. Aer that, you’ll go or 10 and 12 reps. You might be asking how it’s possible to get 10 or 12 reps using a weight that causes you to ail at eight. Te answer is you won’t,
technically. When you get to eight on your second set, you’ll rest or roughly 15 seconds, then do another two reps to get to 10. On your third set, you’ll rest or 30 seconds beore attempting an additional our reps to get you to 12 reps. It’s similar to a rest-pause set. Tree more points to make note o: 1. Tese conventions do not apply to abs. You will train them twice per week at a standard rep range or all 12 weeks. Because you’re ocused on getting bigger, you just want to keep your abs conditioned. 2. Don’t neglect cardio, which should ollow your lis. See Chapter wo on incorporating highintensity interval training into your plan. 3. Any training and nutrition program is only as good as the effort you’re willing to put into it. muscleandperformancemag.com
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LEAN GAINS PROGRAM WEEKLY SPLIT
Day
Bodyparts Trained
1 2 3 4 5 6 and 7
Chest, triceps Legs, calves, abs Rest Shoulders, traps Back, biceps, abs Rest
DAY 1: Chest and Triceps Exercise Incline Dumbbell Press
t s e h C
Flat-Bench Barbell Press
Incline Cable Flye
Weighted Dip
Close-Grip Bench Press s p e c i r T
Lying EZ-Bar Triceps Extension
Cable Pressdown
Month 1
Month 2
Month 3
Sets*
Reps
Reps
Reps
1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
12 10 8 12 10 8 12 10 8 12 10 8 12 10 8 12 10 8 12 10 8
10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
8 10 12 8 10 12 8 10 12 8 10 12 8 10 12 8 10 12 8 10 12
*Does not include warm-up sets.
DAY 2: Legs, Calves and Abs Exercise Barbell Squat
Romanian Deadlift s g e L
Leg Press
Leg Extension
Lying Leg Curl s e v l a C s b A
Standing Calf Raise Weighted Crunch Hanging Leg Raise
Month 1
Month 2
Month 3
Sets*
Reps
Reps
Reps
1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
12 10 8 12 10 8 12 10 8 12 10 8 12 10 8
10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
8 10 12 8 10 12 8 10 12 8 10 12 8 10 12
1
12
10
8
1
10
10
10
1
8
10
12
4 4
12 to failure
12 to failure
12 to failure
*Does not include warm-up sets.
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DAY 3: Rest DAY 4: Shoulders and Traps Exercise Seated Barbell Press
s r e d l u o h S
EZ-Bar Upright Row
Dumbbell Lateral Raise
Bent-Over Lateral Raise
s p a r T
Dumbbell Shrug
Smith Behind-the-Back Shrug
Month 1
Month 2
Month 3
Sets*
Reps
Reps
Reps
1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
12 10 8 12 10 8 12 10 8 12 10 8 12 10 8 12 10 8
10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
8 10 12 8 10 12 8 10 12 8 10 12 8 10 12 8 10 12
*Does not include warm-up sets.
DAY 5: Back, Biceps and Abs Exercise Deadlift
Bent-Over Barbell Row k c a B
Seated Cable Row
T-Bar Row
Decline Barbell Pullover
Standing Barbell Curl s p e c i B
Incline Dumbbell Curl
Hammer Curl s b A
Weighted Crunch Hanging Leg Raise
Month 1
Month 2
Month 3
Sets*
Reps
Reps
Reps
1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 4 4
12 10 8 12 10 8 12 10 8 12 10 8 12 10 8 12 10 8 12 10 8 12 10 8 12 to failure
10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 12 to failure
8 10 12 8 10 12 8 10 12 8 10 12 8 10 12 8 10 12 8 10 12 8 10 12 12 to failure
*Does not include warm-up sets.
DAY 6 and 7: Rest
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CHAPTER TWO
CARDIO STRATEGY FOR LEAN GAINS Combine lifing with high-intensity interval training to get leaner — and fitter — aster.
O
ne nagging question you may have is, “When do I fit cardio in?” Do it prior to liing and you may zap your strength and undermine your training session. Aer training, your strength is spent and your cardio will probably end up being a halfearted 30 minutes on a treadmill. Skip cardio altogether? Sounds tempting, but it’s not exactly the best way to achieve a ripped six-pack. How about none o the above? Instead, do your cardio during your liing session via cardioacceleration — a high-intensity interval training technique that will help you burn tons o body at without tacking any extra time onto your workout or sacrificing any results in the process. You’ll get bigger, stronger, leaner and more cardiovascularly fit by way o this ultraefficient method. LEAN IN
Cardioacceleration calls or some type o aerobic exercise during your rest periods between every liing set in an otherwise typical weight-training workout. For example, let’s say you’re doing three sets o incline dumbbell presses. You’ll do your reps o presses, then do a cardio move or 30 seconds to a minute, then go right back to another set o presses. You’ll repeat this or all exercises and sets in the training session. In essence, your rest periods become 30- to 60-second cardio intervals. 10
As or what constitutes an aerobic or cardiovascular exercise, it can be any number o things. Old-school activities like jumping jacks, jumping rope and running in place work well because they can be done alongside a weight station at any time, whereas going over to a treadmill or elliptical between sets is typically an inefficient use o time unless you’re training at home in a small space. (See “Cardio Catalog” on Page 12 or more suggestions.) Tat’s pretty much it. Te time you used to spend standing around waiting or your next set becomes another hal a minute or minute o cardio you don’t have to do aer your workout or in a separate session. As a result, a liing workout that was pretty good at burning calories and body at in the first place is transormed into a hybrid o strength training and high-intensity interval cardio — a productive combination that will take your lean gains to another level. BURN IT UP
I cardioacceleration sounds tough, that’s because it is. It produces a workout devoid o dedicated rest periods. When it’s perormed correctly, what little rest you’ll get will come rom the ew seconds it takes you to transition rom a liing exercise to a cardio move and vice versa. However, this constant pace is indeed sustainable or an entire workout because the strength-training move
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BURN IT UP EVEN MORE! To show off the lean gains you make, you also need to strip away any lingering layers of fat. You can do so by increasing your metabolic rate by interspersing weight training with cardio. Another approach is via thermogenic (litera lly, “the birth of heat”) supplements that combine ingredients that aid fat loss through a variety of mechanisms. GAT’s Jetfuel Superburn is a clinically researched cutting and hardening catalyst that combines nutraceuticals in a precise blend with a state-of-the-art rapid delivery system. You’ll feel it revving up your fat-burning engines within a few minutes of taking the rst serving. It’s ideal for use before cardio and when dieting, and it will help you burn fat faster than ever before.
and aerobic activity are complementary in the sense that they’re calling on different muscles and different energy systems. Te muscles being targeted on a bench press (the pecs) are different rom those working during a bout o jumping jacks or running in place (the legs, mainly). When you’re benching, the legs are getting a rest; when you’re running in place, the pecs are recovering. Even though you’re adding extra work to the training session, your heart rate is elevated during the cardio, so more blood will flow to your muscles to deliver the oxygen and nutrients they need to keep contracting through the liing. And with increased blood flow will come
CANONS OF CARDIOACCELERATION Make the most of your cardioacceleration workouts and maximize the fat-burning effects by following these tips. Constant motion is required. Go directly from your strength
move to your cardio with no rest. If you’re not in great shape, keep the cardio intensity low — for example, jog in place instead of doing burpees. If even that is too much to sustain for an entire workout, start by doing cardioacceleration for only a certain portion of your workout (e.g., the first — or last — four exercises) and gradually progress from there to where you can do it for an entire hourlong training session. Do cardio intervals for half a minute up to a minute.
Any shorter than 30 seconds and you likely won’t recover adequately for your next lifting set; going for longer than 60 seconds will slow the back-and-forth pace of the workout and decrease intensity. Vary your cardio. Don’t stick to just one aerobic exercise in
a workout. Do as many as you like. Pick a different cardio move for each lift you do, or even switch back and forth between, say, jumping jacks and burpees for the sets of a single exercise. Take the gym layout into account. To minimize transition
time between lifting and cardio, perform non-machine aerobic moves that can be done next to the bench or cable station at which you’re training. But if your gym, for example, happens to have a dip station adjacent to a rowing machine, that will make for a great pairing during an upperbody workout. Plan ahead. Don’t just say, “I’ll figure it out as I go.” If you
do that, you’ll find yourself standing around for 30 seconds after a set of cable pressdowns, trying to decide what aerobic move you want to do next. muscleandperformancemag.com
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Sweet Potato Peanut Butter Protein Cookies Ingredients 1 small sweet potato or yam (about 1 cup mashed) ½ cup smooth peanut butter 1 egg, whisked 1 tablespoon honey 1 teaspoon vanilla extract 1 scoop peanut butter Supertein � ⁄� teaspoon cinnamon Pinch of salt Directions • Preheat oven to 400 degrees. Poke holes in sweet potato and bake for 35 to 40 minutes or until completely soft. Let cool. Reduce heat to 350 degrees. • Peel skin off sweet potato, then mash in medium bowl. • Add peanut butter, egg, honey and vanilla, and mix well. • Add protein powder, cinnamon and salt, and mix well. • Use a cookie scoop or tablespoon to scoop out batter and place on a parchment paper–lined baking sheet. Recipe yields about 12 cookies. • Bake for 10 to 12 minutes or until cooked through. Do not overcook. • Cool on rack. • Serves 6. Nutrition Facts (per serving): calories 190, protein 10 g, carbs 12 g, fat 12 g
a better pump, so you shouldn’t have to lighten the weights on your big lis. Is doing cardio in numerous 30- to 60-second chunks as effective as doing a dedicated 20- to 30-minute session apart rom liing? Absolutely, i not more so. In a true cardioacceleration workout, there’s no substantial rest time during
the training session. Tis will keep the heart rate elevated to some extent throughout, while it also moves up and down constantly in typical HII ashion to keep your body in a constant state o flux — in other words, a constant state o at burning.
CARDIO CATALOG Use any and all of these aerobic exercises as part of your lean-gains workouts: Battling Ropes
Jumping Jacks
Lateral Bound
Side-to-Side Shuffle
Bench Step-Up
Jumping Rope
Lateral Box Jump
Skipping in Place
Box Jump
Jump Squat
Lunge Jump
Speed Skater
Elliptical*
Kettlebell Swing
Mountain Climber
Squat Jump
Heavy-Bag Work
Knee Tuck Jump
Running in Place
*Machine cardio exercises often aren’t conducive to quick transitioning, but at some gyms, cardio equipment is conveniently located near lifting stations.
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f f i e R t r e b o R y b o t o h P
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CHAPTER THREE
NUTRITION FOR LEAN GAINS You can’t lif like the king o the jungle and expect to put on size i you don’t eat big — pack on lean mass by ollowing these basic rules.
W
e oen orget that adding quality size takes just as much dedication as stripping away at. It’s vital to have a game plan that lets you meet all your caloric and macronutrient needs during the lean-mass-building phase o your training program. But how many calories should you wol down? Should you avoid at? How about daily protein needs — do you have to chow down on enough steaks to eed an army? Let us help you cut through the confusion. If you’re looking to make serious gains in lean muscle mass, here
then try cycling carbs. See rule No. 3 or a description on how to do that. Go For It: Aim to take in approximately 16 to 18 calories per pound o bodyweight each day (or a 180-pound guy, that amounts to roughly 2,880 to 3,240 calories a day).
2
OPTIMIZE YOUR PROTEIN INTAKE
Te building blocks o muscle are ound in the amino acids in protein. Aim or 1.2 to 1.5 grams o protein per pound o
Use a digital scale to accurately determine the sizes of servings. Also, keep a food journal, logging your daily food intake, and use an online tool such as NutritionData.com to track calories and macronutrients precisely. are seven of the most crucial nutrition tips that will help you achieve explosive growth.
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FUEL YOUR BODY WITH THE RIGHT NUMBER OF CALORIES
Without question, you must eat big to get big. You have to provide your body with the necessary energy to uel growth and create a caloric surplus. And because muscle is very metabolically active tissue, it needs plenty o calories to keep it growing. Keep an eye on your physique. I you’re gaining too much at, 16
bodyweight as part o your lean-massgain plan. For a 180-pound guy, that means 216 to 270 grams o protein daily. I you’re training intensely, go or the upper end o this range to help offset any muscular breakdown. Varying your protein sources throughout the day helps ensure you get a good balance o the necessary amino acids to uel growth. Go For It: Good choices or sources o protein include poultry, grass-ed bee, eggs, venison, bison, fish and protein powders.
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FORGET GOING CARB-FREE
Carbs provide a valuable source o calories or building a bigger physique. Remember, i you don’t have enough glycogen in your tank, you won’t have the energy to train hard, so quality carbs are necessary to uel intense workouts. On average, lean gains are achieved by taking in a moderate amount o carbs — about 1 gram o carbohydrates per pound o bodyweight, or 180 grams or a 180-pound guy. But to be sure that you won’t gain at, try cycling carbs by dividing up your weekly intake so that three days are moderate-carb days (1 gram per pound o bodyweight) and our days are lower-carb days (½ gram per pound). Adjust this number based on how your physique is responding. I you’re not gaining enough muscle, then do our days o moderate carbs (1 gram per pound) and three days o higher carbs (2 grams per pound o bodyweight). Go For It: Te best options or most meals are slow-digesting carbohydrates
like sweet potatoes, unsweetened oatmeal, quinoa, sprouted bread, whole-grain pastas and brown rice. Fastdigesting whole-ood carbohydrates like white potatoes, refined pasta and white rice are best reserved or aer workouts.
4
THINK OF FAT AS PHAT
More calorically dense than protein or carbohydrates, at is a surefire way to help meet your caloric needs. It’s also necessary to keep testosterone levels elevated, which makes it easier to pack on muscle. Roughly 7 to 10 percent o total calories should come rom saturated at, a main testosterone booster; 10 to 15 percent rom monounsaturated ats; and 10 percent o calories rom polyunsaturated ats. Shoot or 0.5 to 0.7 grams o at per pound o bodyweight (90 to 126 grams or a 180-pound person). Te only off-limits ats are physique-busting trans ats, ound in some ried, baked and packaged oods. Go For It: Saturated at is ound in bee,
Raw Protein Chocolate Squares Ingredients ½ cup coconut oil ½ cup almond butter ½ cup cocoa powder or raw cacao ½ cup rich chocolate Supertein Directions • Mix ingredients to form soft dough. • Press evenly into shallow dish (will look like brownies) and put in freezer to set. • Cut into 12 pieces. Store in freezer. • Serves 12. Nutrition Facts (per serving): calories 170, protein 5 g, carbs 6 g, fat 16 g
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WELL-ROUNDED PROTEIN Protein blends, as the name suggests, come from more than one type of protein. The main sources are whey, egg, casein and soy. But protein powders also can be derived from rice, hemp and even goat milk. Blends are typically more versatile than powders that come from one protein source and are generally absorbed over a longer period of time than whey alone. If your goal is building lean muscle, focus on the amino acids in your protein blend because they promote muscle building and strength gains yet won’t inhibit fat burning. One “superblend” that is high in bioavailable proteins and free-form amino acids is Supertein by GAT. This super-tasting protein powder builds super-lean muscle. Each serving delivers a precise blend of best-of-breed proteins and amino acids, including branched-chain amino acids and glutamine. The Supertein formula also contains conjugated linoleic acid and inulin for support of digestion and fat-burning metabolism.
coconut and dairy; monounsaturated at comes rom sources like avocadoes, nuts, seeds, olive oil and peanut butter; atty fish like salmon, flaxseed and walnuts provide polyunsaturated ats.
5
ADD PROTEIN AND CALORIES WITH SHAKES
Liquid calories rom protein shakes are especially useul as a way to get clean calories. One or two extra shakes (in addition to the all-important morning, preworkout and postworkout shakes) can add 500 to 600 calories to your daily diet and go a long way in helping you add lean mass.
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Go For It: Bee up shakes by adding nut butters, Greek yogurt, flaxseed oil or whole nuts.
6
AVOID JUNK FOOD
Just because your goal is to get big doesn’t mean you can shovel in copious calories rom junk ood. oo many poor dietary choices will blow up your physique. Make whole oods the backbone o your mass-gaining diet, and allow yoursel one or two cheat meals per week to help keep your motivation up. ry to avoid a whole cheat day, because this can tax your body, replace
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mass gains with at gains and require a ew days to recover. Go For It: Building a cheat meal into your program — a cheeseburger (bun included), a couple slices o pizza, pasta with chicken or shrimp — should help curb your cravings or worse are.
7
DON’T IGNORE LATE-NIGHT SNACKS
When trying to put on mass, a latenight bite to eat can help. Common diet
MEAL PLAN
Eating to add lean muscle mass doesn’t always require going to the extreme. Tis approach will help you add size the sensible way. o add lean mass without packing on extra at in the process, you need plenty o clean protein, which provides the building blocks o growth, and high-quality complex carbohydrates, which recharge energy stores. You also want plenty o vitamins and minerals, especially calcium (critical or muscle contraction) and
Peanut Butter Cup Meal-Replacement Shake Ingredients 1 scoop rich chocolate Supertein 1 scoop peanut butter Supertein 1 tablespoon peanut butter 2 cups almond milk 1 handful ice Directions • Blend all ingredients until smooth. • Pour into large glass and enjoy. • Serves 1. Nutrition Facts (per serving): calories 536, protein 52 g, carbs 36 g, fat 21 g
advice is to avoid eating aer dinner, but the opposite is the case here. A combination o slow-digesting protein and healthy ats will provide a steady supply o amino acids to your muscles to slow catabolism and accelerate anabolism as you snooze. Go For It: Te best choice or a snack beore bedtime is the slow-digesting protein casein, ound in cottage cheese or casein protein powder, and the healthy ats ound in seeds or nuts.
vitamin D, both o which help torch at. Tis meal plan, designed or a 180-pound male who wants to put on size, delivers a steady stream o all those raw materials. o adjust total calories or your build, multiply your weight by 16 or 18, depending on whether you’re slight or medium (or 20 i you’re larger). Multiply your weight in pounds by 1.2 to 1.5 to determine your daily requirement or protein in grams.
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Meal
Food/Supplement
) t s a f 1 k a e r b ( ) g n i n r 2 o m d i m (
Calories
Protein
Carbs
Fat
2 whole-grain wafes
154
6
29
3
1 tablespoon peanut butter
95
4
4
8
20 grams whey protein mixed in water
85
20
1
0
1 multivitamin
—
3 hard-boiled eggs
216
19
1
14
2 string cheese sticks (light)
100
12
0
5
500 milligrams calcium citrate
—
1,000 IU vitamin D-3
—
Open-face tuna sandwich:
) h c 3 n u l (
6 ounces tuna (in water)
180
39
0
2
1 tablespoon light mayonnaise
35
0
1
4
1 tablespoon Dijon mustard
15
0
3
0
4 tomato slices
14
1
3
0
¼ cup spinach leaves
3
0
1
0
1 slice whole-wheat bread
70
3
14
1
5 grams BCAAs ) t u o k r 4 o w e r p ( ) t u o k r 5 o w t s o p (
—
2 cups sliced strawberries
106
2
26
1
1 scoop protein blend mixed in water
180
30
8
4
3 grams arginine
—
5 grams creatine
—
20 gummy bears (fast carbs)
136
3
31
0
1 scoop protein blend mixed in water
180
30
8
4
5 grams glutamine
—
5 grams BCAAs
—
Turkey burger:
) r e 6 n n i d (
6 ounces ground turkey (7 percent lean)
240
33
0
12
2 ounces reduced-fat cheddar cheese
120
12
0
8
2 tomato slices
7
0
2
0
1 red onion slice
15
0
4
0
1 whole-wheat hamburger bun
114
4
22
2
1 tablespoon light mayonnaise
35
0
1
4
40
4
7
0
1 cup salad greens
10
1
3
0
½ cup grape tomatoes
13
1
3
0
¼ cup garbanzo beans
50
3
8
1
1 tablespoon red-wine vinegar
0
0
0
0
240
0
0
28
1 cup steamed asparagus Side salad:
2 tablespoons olive oil Probiotic supplement e r ) o d 7 f e e b b (
1 cup cottage cheese (2 percent)
204
32
8
4
¼ cup almonds
206
8
7
18
267
195
123
500 milligrams calcium citrate
TOTALS 20
—
— 2,863
A Guide to Lean Gains
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