n
Proper timing: an essential life component. Without it our days
would be chaotic episodes of unbridled mismanagement; we would
be late for meetings, say the wrong things at the wrong times, fail
to meet deadlines, and wake late. With it, we are organized and
efficient. To prevent nutritional disorganization, be sure to schedule
your meals and prepare them in advance if you’re facing what is
shaping up to be a hectic day. Each main feeding should include
the aforementioned macronutrient ratios.
A CONCENTRATED WHEY PROTEIN ISOLATE
SHAKE, SOMETHING LIKE ISOFLEX, WITH
ADDED SIMPLE-SUGARS IN THE FORM OF
WAXY MAIZE SHOULD BE CONSUMED DIRECTLY POST-WORKOUT.
A high casein shake, like CASEIN-FX, should be taken directly
before retiring for the night. Do not deviate from this schedule. No
excuses. Enough said.
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3. Don’t Neglect Your Greens
As well as supplying an all-important compliment of various
health-boosting vitamins and minerals, greens such as broccoli,
cabbage, kale and Brussels sprouts contain a rich helping of dietary fiber. That being said, all whole-plant foods include a surplus
of different types of dietary fiber, and the consumption of these,
along with greens, are also encouraged.
4. Protein is Key
While carbohydrates serve as our major fuel source, and fats form
the building blocks of our hormonal and nervous systems, proteins
are used primarily to build muscle. Without enough protein, and the
nine essential amino acids it supplies for the repair and rebuilding
of our battle weary muscles, we can kiss goodbye to ever building
a championship physique. If, for whatever reason, we are unable
to consume a particular macronutrient source, be sure it is NOT
protein. Given protein often comes in the form of dry chicken
breasts, tasteless egg whites, and high-fat steaks, many athletes
under-emphasize this valuable nutrient in their diets. Fatty, carbohydrate-laden foods, tend to be more satisfying to the taste buds.
SMART ATHLETES TRY DILIGENTLY TO
CONSUME AT LEAST 1 G OF PROTEIN PER
POUND OF BODY WEIGHT EVERY DAY, EVEN
IF THEY HAVE TO SUPPLEMENT WITH HIGH
BIOLOGICAL-VALUE WHEY PROTEIN.
Whether we acquire it through whole foods alone, or whole foods
and supplements, protein consumption, with its key role in protein
synthesis, must never be neglected.
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5. Consistency
IN ADDITION TO KEEPING THE BODYBUILDER REGULAR, MAINTAINING OPTIMAL
So far so good. You are now properly scheduling your nutrient
intake, obtaining the critical nutrients needed to be healthy and
to support positive muscle growth, time your daily feedings to
optimize in-gym performance and recovery from arduous workouts,
and prioritize the key muscle building nutrient, protein, in your
quest for Coleman-like mass gains. But can you do all of these
things consistently?
METABOLIC EFFICIENCY, AND ENABLING
PROPER MACRONUTRIENT ABSORPTION
WHEN TRYING TO BUILD A CHISELED PHY-
AND UTILIZATION, GREENS ALSO BOOST
SIQUE, HIT OR MISS NUTRITION PRACTIC-
TESTOSTERONE.
ES WILL ONLY TAKE YOU SO FAR, AND NOT
VERY FAR AT THAT.
As an example, the fiber-dense cabbage (4g per one cup serving),
contains roughly six times the zinc content of beef. Who said
greens are for sissies? Further, the type of fiber found in greens
– insoluble fiber – is comparatively low in carbohydrates, yet
provides bulk and requires significant energy to process, making it
perfect during the pre-contest phase when a lower calorie diet, and
high satiety value, is preferred. Aim for three servings of fiber-rich
foods per day (with lunch, afternoon snack and evening meals),
both off season and when shaping up. Green leafy vegetables, and
the fiber they contain, boost health and promote muscle building
gains.
Should your training be on point, yet your diet remain sub-optimal,
diminishing returns are likely to characterize your mission to grow.
Knowing and doing are two separate things – this articles has
outlined the basics steps you need to succeed in your dietary regimen. The question is, can you consistently apply this knowledge?
A CHAMPION IS DEFINED BY THEIR WILLINGNESS TO DO ALL OF THE REQUIRED
WORK, ALL OF THE TIME.
A failure to correctly apply this information each and every day
of your bodybuilding life will have you constantly falling short of
excellence. Now is the time to make the best gains of your life.
And now you know exactly what to do to achieve them.
www.NaturalMuscle.net
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