NUTRITION Nutrition is the key to growth Real food gives real growth Water drink at least 4 Litres day to help prevent dehydration, help with digestion and flushing the body of toxins High protein I use 2.5 grams protein per lbs bodyweight to grow Straight after training have protein drink to give your muscles the amino acids they need to recover and grow Off-season Have protein drink right before bed to feed your muscles while sleeping Vitamins you should be able to get most essential vitamins from your diet, so try and have full range of foods SUPPLEMENTS Supplements should be used only to supplement your existing diet Basic supplements I recommend Multivitamin, protein powder, creatine, glutamine, ZMA, thermogenics Protein powder the best protein powder I have found for gaining muscle is whey isolate, a lot of other protein powders don't seem to be absorbed by my body and came out the other end just as fast as you take them in Good quality Multivitamin is a must we train so hard that we are usually very depleted in a lot of essential vitamins, you get what you pay for so spend that extra $. USANA supply range top quality pharmacuetical grade vitamins. Most supplements are waste of money and you would get more benefit from eating more good food Thermogenics during both on and off season I use thermogenics mainly for energy at the gym but also to keep my metabolism moving along DIETING Cheat days have at least 1 cheat day a week where you can eat all those bad things this will help your metabolism and your sanity Best Diet I have found best diet high protein low fat, low carbohydrate Diet for longer periods I diet for longer periods 14 weeks plus, this will help put less stress on the body as well as help you mentally, no-one wants to be stressing dieting to close to a show Dieting don't eat within 2 hours of bedtime Posing photos It is good to take photos each week to check your progress, try and take photos doing all poses and angles also the same light etc for proper perspective Training while dieting keep your weights up and don't change your training to much otherwise will lose that muscle built in off-season Growing muscle while dieting Just because you are dieting doesn't mean you are losing lean muscle I usually find I gain lean muscle while dieting Dieting is hard on your body and mind try and have a hobby to take you away from it in stressful times e.g. swimming, golf etc |
