Muscular development, beefing it up

Weight trainer transporting plate

The sound of steel plates clanging, hoisting weights equivalent to that of a Toyota, blurting out screams of agony as your training partner hollers, c’mon, one more rep.

Building strength and muscular development, beefing it up to the point that your arms are ready to explode right out of your shirt sleeves.

Does this sound familiar? Gym life at times doesn’t seem compatible for those who are faint at heart, but yet is addicting to those who live for seeing just the smallest increment added to their arms, chest or legs.

Muscular development is something that many have had the burning desire to achieve and have worked long and hard hours to achieve, and many people haven’t made the results that they had hoped for.

Some people have relied on the use of illegal substances such as steroids to achieve the results that they have longed for. Is it possible to increase your muscular development eating regular food?

Do you need supplementation along with a healthy balanced diet to build muscle? Or can you build muscle without it? Today we are going to cover 4 points that will hopefully clear up any questions that you may have been wondering but we’re afraid to ask.

Can you build muscle on a typical diet?

The age-old question, can you build muscle just eating a typical diet of fruits, vegetables and your choice of protein whether it be beef, chicken or fish, or eating other healthy protein-packed foods such as cottage cheese, Greek yogurt or a variety of other healthy protein filled foods.

Can loading up your plate full of colorful vibrant nutritious foods give you all the essential vitamins and minerals and they need to build muscle? Or do you need other sources such as supplementation products or illegal steroids in order to build a vast amount of muscularity on your frame?

All of these healthy and nutritious foods come packed with the vitamins and minerals that you need to build muscle, but often times the food that we buy in the store might be lacking in nutrition value, as well many times it can be difficult to take in enough nutrition just through eating many of the common foods that you buy at the supermarket.

For example a bodybuilder with a large frame that would need to take in a substantial amount of carbohydrates, protein and overall calories would need to take in a large amount of food in order to support his frame and build muscle, but what if this same bodybuilder as a slow metabolism and he has a harder time burning off the excess calories without it turning to fat.

With proper exercise, a person can increase their metabolic rate which will in turn help with burning excess calories, but this isn’t necessarily always an easy situation for many people, sometimes it is more economical for a person taking in a higher amount of calories to support their frame and their workout load through supplementing their normal diet with products that can help with boosting their metabolism.

Do you really need illegal drugs to build muscle?

The sport of bodybuilding as well as many other sports these days have become so saturated with the use of steroids, and many of these Sports athletes are actually getting away with using these which makes it unfair for the competing athlete that is all natural.

Steroids are giving athletes the competitive edge, but it is not from their own ability that they have achieved such talent in their given sport, not to take anything away from the users of these steroids, because there’s no doubt they still work very hard for what they have achieved. But do you think that these athletes obtaining an edge from the use of illegal drugs is fair for the other athletes?

It is true that when bodybuilders and other sports athletes use these illegal drugs, they are obtaining much more substantial results from the use of these steroids than they would be if they had never used them. From the use of steroids, they are developing muscle size, strength and speed at a much faster rate than the athlete that has never used steroids.

Personally I feel that there would be a lot more pride for what one has achieved in their given sport if they had obtained the results that they work hard for through the process of natural muscular development, that is through training hard, eating a proper diet and being a little more patient through obtaining their results through a natural process.

Exercise and weight training are supposed to be about living a healthy lifestyle and feeling good about oneself, after all, I’m sure that’s the way it was meant to be when it first started out. But since people have become selfish through obtaining bigger and better results at faster speeds so that they can be better than the next guy made it more of a liars sport in my eyes.

There are far too many professional bodybuilders and sports athletes that have died prematurely due to the excessive use of anabolic steroids all in the name of being better than the next guy. Don’t you think it’s about time for a change? The sport would have a lot better reputation if there was no need for drug testing because the athletes would have never went down that path in the first place, what do you think?

Can you build muscle at 50?

Many people believe that you can’t build muscle at a certain age, and that typically lies around the age 40 because our metabolisms start to slow down and this makes it difficult to build muscle or lose weight.

Whether you are 40, 50 years old or older, it is still 100% possible to regain muscle that you have lost. If you have built up a certain amount of muscle mass in the past and have laid off from working out for a long enough time that you have begun to lose some muscle mass, it is easy enough to get that muscle back provided you train hard and take in enough of the proper ingredients like lean protein, fresh carbohydrates, vitamins and minerals.

Now that I have covered a little on the fact that you can regain lost muscle at a certain age, what about building new muscle? Say for example if you are 40 years old, you have been training for several years and if you have found yourself built up to a certain point but you feel that you could get bigger. If you wanted to add, say an extra half an inch of muscle to your arms over the next year, would this forty-year-old man still be able to do so?

The fact is that once a person reaches around the age of 40 their testosterone starts slow and their metabolism has a difficult time generating the capacity to develop muscle or lose weight like they were able to do back in their twenties and earlier 30s.

Even though once a person reaches a certain age and it gets difficult to build muscle or lose weight because of your testosterone and metabolism, you can still achieve more muscle, it just takes more effort to muster in order to accomplish this goal and it may take more time, but it still requires the same dedicated hard work in the gym and the same basic principles to follow with a healthy diet.

The importance of following a healthy high protein diet with supplementation

You can spend many years training and eating the right diet, but if you are not taking in the right portions of food, it will be difficult to sustain the amount of calories it takes to build up muscle, or the lack of calories it may take to lose body fat.

This can be a challenge for many people when they are on the go between school and work, keeping up with taking in the right combination of ingredients in their diet and the right quantities so that they can see beneficial results. This is one of the major reasons why many people take supplementation is because it can be difficult to take in the right nutrients through your general food sources alone.

Many people also find it necessary to take in a supplement along with their regular diet because taking in a form of supplementation can help give their health a boost and may also help with preventing or warding off diseases.

Another scenario that I have found myself in often is if I don’t have a supplementation to back up my workouts, I have a tendency to slack off on my weight training. Sometimes it can be a funny thing how our mind works in that way, but having that added boost of nutrients or protein in supplementation form to back up our workout can help with giving us the motivation to even get a workout in, in the first place.

There should be a general rule to follow on how much protein a person should take in, in order to obtain muscle mass. You will find different theories on this among different people, some people believe it is necessary to only take in .08 grams of protein per pound of body weight while others feel it is necessary to take in one gram of protein per pound of body weight.

Yet, some people follow other theories on the importance of really boosting the protein levels up in their diet in order to build muscle. Many people feel that it is necessary to take in as much as 1.5 to 2 grams of protein per pound of body weight. If you take in too much protein, is your body using all of it, or is a portion of it just going to waste?

This basically comes down to your training volume. Naturally if you are a 250 lb bodybuilder and you spend three hours in the gym per day training, you will naturally need more protein per pound of body weight than a 150 pound bodybuilder who only spends 1 hour a day in the gym.

Much of this can also come down to our genetics and how well our bodies adapt to adding muscle. A person with an ectomorphic body type will naturally need more overall food and protein than someone with an endomorph body type.

Conclusion

From what we have covered today, you should understand the importance of eating a healthy diet and taking in an adequate amount of overall calories for building muscle while making these calories the sustainable kind of nutrition that your muscles require to grow.

Do you need illegal drugs to build muscle? It’s highly unlikely that you will get as big as Ronnie Coleman or Sergio Olivia without the use of anabolic steroids, but there are plenty of bodybuilders that have achieved some pretty good muscular development without the use of steroids.

And the point is, they’re still alive and healthy.


For further reading, you can check out one of my product reviews on supplementation by following this link.

If you have any questions or comments, don’t be afraid to leave a comment in the box below and I will get back to you as soon as possible.

 

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What’s the best protein to build muscle – keep your muscles growing

Protein for building muscle.

Anyone who has ever set foot in a gym with the slightest interest in building muscle has wanted to pack on as much muscle as humanly possible in the shortest amount of time. But when it comes to building a lot of lean muscle, it naturally takes the proper kind of diet along with supplementation aside from just lifting weights.

What’s the best protein to build muscle and keep your muscles growing is a common theme behind many gym-goers with a mission to accomplish their muscle building dreams in as limited time as possible.

In today’s subject, we will be discussing what some best choices of food are for building lean muscle and keeping your diet lean. We will be determining how much protein you will need, finding a meal plan that works for you.

We also will be taking a look at the importance of supplementation along with a solid diet for building muscle. So if you have been looking for the proper diet for your needs and the proper supplementation for your diet, you can find the answers right here.

Determining how much protein you need:

Getting enough of the essential protein in your diet is an important part of muscle building, just as much as it is lifting weights. The question that many people ask, is exactly how much protein they need in order to build muscle.

Muscles are for the most part made of protein and are continuously being broken down and rebuilt. To gain muscle, your system needs to synthesize more muscle protein than it breaks down.

There needs to be a positive protein balance in your body which is called a nitrogen balance, because protein is high in nitrogen. People who want a lot of muscle need to eat a larger amount of protein. It’s well documented that a higher protein intake helps build muscle.

People that want to keep muscle they’ve already worked for, may need to increase their protein intake when losing body fat, because a high protein consumption can help to prevent muscle loss that generally occurs when dieting.

A typical recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. Studies indicate that a protein intake of slightly higher than 1 gram of protein per pound (2.2 grams per kg) is better.

Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 grams per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate. If you are carrying a good amount of body fat, using your lean mass instead of your total body weight is a good idea because lean muscle is what determines the amount of protein you will need.

Your top choices for protein:

Fish is an excellent source of lean protein.

There are many great sources of protein that you can include in your diet, but the best ones are the leaner choices which would typically include white meat such as chicken, turkey, and fish. Other great options are Greek yogurt, cottage cheese and eggs.

I have published a post recently on the difference between chicken eggs and turkey eggs. Turkey eggs are much bigger so there is naturally a higher fat content in them, but the fat content that is in eggs are good for you. Eggs have plenty of (omega-3) fatty acids which are essential for your diet and building muscle.

Red meats have more myoglobin, which are cells that transport oxygen to muscles in the bloodstream. White meat is generally classified as poultry (chicken and turkey), while red meat typically refers to beef or pork. The biggest difference between the two is fat content.

White meat is a leaner source of protein, with a lower fat content. Red meat contains higher levels of fat, but also contains higher levels of vitamins like iron, zinc and B vitamins. Iron in red meat is called heme, which is more easily absorbed by the body compared to iron found in plant sources.

Red meat may contain more vitamins and minerals, but high consumption of red meat has been linked to increased occurrence of certain cancers, specifically colorectal cancer.

Both white and red meat have benefits. If you eat meat, it’s a good idea to include small amounts of both in your diet. Choose leaner cuts of red meat, like those that end in “loin” such as sirloin or tenderloin. You should trim visible fat around the edges to reduce fat intake and avoid charring while cooking.

Coming up with a meal plan:

I know, you are probably thinking that this is the worst part of the diet is coming up with a meal plan, because this is the part that involves weighing out your food portions and keeping track of proteins, carbohydrates and fats, but if you don’t track these areas, it will be a difficult trying to keep track of what you are eating and knowing if you are eating enough of the proper nutrients, or maybe even too much.

When it comes to the basics of setting up a meal plan, your meals should be portioned out so that your carbs and protein will be equal for most meals. To supply your body with all the critical nutrients you will need to eat six times per day.

To amp up the muscle growth, you will need to focus your meals around workouts and the time of day. Training days you will need more carbs, approximately 2.5 grams per pound of body weight and your post-workout meal will need to be higher in carbs to support the energy needed to burn through your workouts.

You will need to shoot for the most of your carbohydrates early in the day, while your later meals are mostly protein. This gives your body the amino acids it requires. Insulin sensitivity will tend to be lower later in the day, avoiding carbs helps prevent fat gain.

This pizza looks healthy, but may not be your best source of protein.

Protein consumption should be maintained at a high level, try to aim for as close to 2 grams of protein per pound of body weight. On workout days you need about 20 calories per pound of body weight, but on rest days shoot for only 14 calories per pound.

Finding the right supplementation for your needs:

There is no supplementation that could ever be good enough to replace a proper diet. Food full of proteins and carbohydrates as well as the right kind of fats are important for building muscle and promoting health, but it is always a good practice, as most other weight trainers also do, is to include some form of supplementation in their diet, because a good diet alone might be lacking in some nutritional areas that you need, and supplementation is a good way to fill the gaps.


Conclusion:

You should see the importance of following a healthy diet and taking in enough of the proper protein to build muscle, but not the types of protein such as red meat which tend to be higher in fat and can diminish the hard work you have put in on your diet if you are trying to lose weight but want to maintain the muscle.

Along with a healthy diet high in protein, it is an essential part of the diet to include supplementation. For all you people out there seeking to build muscle, you will naturally want to have a higher amount of protein in your diet, so it naturally stands to reason that you will want to supplement your diet with a protein powder.

To check further into some information on a good protein supplementation, you can check out one of my product reviews on Gold Standard 100% Whey protein powder, Simply click on the link here.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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High protein rich foods – are you getting enough or too much?

Blend protein powder shakes for building muscle.

Bodybuilding is one area that you want to target enough protein in your system to build muscles. It is essential to get an adequate amount of protein into your systems because without enough protein, you will not be able to build a substantial amount of muscle.

Today we will be looking at high protein-rich foods, and you should ask yourself, are you getting enough or too much protein in your system? Not enough protein can keep you from making the muscle gains that you desire.

Another thing that I see all too often is bodybuilders will have a sense of urgency to take in more protein than what is needed. When you take in more protein than what your muscles need, anything more is just excess.

How much protein do you need?

How much protein you need generally goes by a guideline in grams of protein per pound of body weight. There have been different theories behind how much protein you should typically take in per pound of body weight.

The amount of protein you need depends on factors like your age, weight, activity level, and overall health. For healthy adults over age 18 are recommended a dietary allowance of 0.36 grams of protein per pound of body weight per day. That means a healthy 40-year-old woman, weighing 160 pounds, would need a minimum of 57.6 grams of protein per day.

For adults over 60, experts recommend that you should consume more, about 0.5 gram of protein per pound of body weight per day. So a healthy 60 year-old woman weighing 160 pounds would need about 80 grams of protein per day.

It’s also important to spread out your protein intake throughout the day. Getting 20 – 40 grams with each meal can help maximize protein synthesis and preserve muscle

But these guidelines stated are based on what the general person would require to maintain their muscle. The amount of protein intake for an athlete interested in building muscle will naturally require a much larger daily protein intake.

In order to successfully build muscle, you will need to determine how much protein you need per day based on your age, weight and activity level. One general guideline is one gram of protein per pound of body weight.

Another good guideline to go by is 1.5 grams of protein per pound of body weight. Say for example if you take an 1.5 grams of protein per pound of body weight, if you weigh 200 pounds, then you will need to take in 300 grams of protein a day.

How do you know when you are getting too much?

For the general person there can be side effects from consuming too much protein, but for the typical weight trainer/bodybuilder that consumes large quantities of protein in a day will likely go without seeing any side effects because of their activity level and the requirement for protein that the muscle needs.

For the typical person that doesn’t engage in any weight training activity and consumes large quantities of protein over long periods may suffer from symptoms associated with high protein consumption.

Symptoms associated with too much protein may include irritability, headache, diarrhea, nausea, intestinal discomfort and dehydration. There can be serious risks associated with chronic protein over consumption including cardiovascular disease, seizures, liver issues and possibly even death.

Doctors have also linked certain conditions to chronic protein over consumption such as cancer and type 2 diabetes.

For someone who is accustomed to training their muscles are used to breaking their muscle fibers down on a regular basis and need an adequate amount of protein to rebuild the muscle. Bodybuilders can take higher amounts of protein without seeing any negative results because the excess protein is being consumed by the muscle.

When should you increase your protein intake?

Especially when you are in the stage of building muscle, you will need to make sure that you are getting an adequate amount of protein in your diet so that you have your best chances of encouraging muscle growth.

It’s not a good idea to cram your protein intake into a couple of large meals in a day, you should split up your protein intake within 5-6 smaller meals a day and you should make it a point to take in a serving of lean protein after a workout.

Especially after a grueling workout, your muscles are in need of protein and carbs because the carbs will help your body’s energy source, and the protein will help repair muscle and encourage muscle growth.

Don’t be too worried if you can’t get food into your system immediately after exercise, building muscle is not only about what you do post-workout, it is about what you do with your overall diet.

What are the best sources of protein?

Your best sources of protein are going to be from white meat sources such as chicken, fish and tuna because of their lower fat content. If you want a lower fat content in your diet, you will need to avoid red meats like steak and hamburger which are much higher in fat.

Red meat is an excellent source for protein, if you are in a stage of building muscle and are not too worried about fat intake, then I wouldn’t worry too much about the fat content, but if you are concerned about fat intake, then I would try to keep it down to the white meat which has lower fat content.

Other great sources of protein are cottage cheese, eggs, milk and Greek yogurt. There are many other great sources for protein consumption, so make sure to keep your diet new and exciting so that your progress will be a more continuous path to success without disruption.

Conclusion

As you can see, protein is a necessity for building muscle, if you work your muscles and train them hard, you will naturally need more protein than the average person that doesn’t train. It also stands to reason that if you over do anything, even if it can be a good thing, there are always boundaries that you should follow.

For example, the subject that I used earlier, if you have a daily allowance of 0.36 grams of protein per pound of body weight and weigh 160 pounds, you will need a minimum of 57.6 grams of protein per day, but if you consistently take in 2.5 grams of protein per pound of body weight and you don’t work your muscles, your muscles won’t need all that protein so it will be excess.

If you continue to take in an excessive amount of protein every day for a long time, it stands to reason that you will eventually suffer mild to severe symptoms of some form.

On the other hand, if you are a 300 pound bodybuilder that’s in the gym training hard every day, it would be safe to say that your muscles are going to use that 2.5 grams of protein per pound of body weight and it will be highly unlikely that you will have any negative effects from it.


I hope that you have had something positive to take away on this subject and can use it to benefit you for your future training.

Along with a healthy diet and plenty of lean protein in your diet, sometimes it can be beneficial to supplement your diet to fuel your training to the max.

You can check out some protein supplementation products in this review and click on a link to purchase.


If you have any questions or comments, please feel free to leave a comment in the box below and I will be more than happy to get back to you as soon as possible.

 

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