TOP THREE THINGS TO BUILD LEAN MUSCLE

TOP 3 THINGS TO BUILD LEAN MUSCLE

Some might be wondering why this is posted in the "NUTRITION" section. Well, when building lean muscle, the food is where it happens. Think about it...how many people have you seen go to the gym and kill themselves day in and day out on the same old routine that they found in some magazine and saw little to no lean muscle gains? In my experience that seems to be the norm in most gyms. Now what I am going to tell you is not cutting edge or something new. Rather, it's just focusing your hard work from the GYM to the KITCHEN. So just a little change of mindset.

   

 

 

#1 EAT CARBS

I know this is going to start a war, but seriously...why would anyone want to live without carbs? Put nutritional reasons aside for a minute and tell me if you seriously never want to eat a carb again? Ok, good, so you are not insane. Now let's get to the "science" behind why you should eat them for building lean muscle. *Just a disclaimer...please read with caution. I have been training for many years now and much of what I write is through my experiences and tests with my own clients. When I say "science" it does not mean LAW. It means this is what I personally have found through trial and error.*  Now onto to some CARBS. Your body's preferred source of energy is Carbohydrates. Your body breaks the carbs down and stores it as energy into your liver and muscles, known as glycogen.  When doing any type of resistance training, your body will use its muscle glycogen as energy to push through the workout. Without glycogen stores your body will then go through a process called gluconeogenesis. This is where your body gets to work on making energy in the form of glucose any way it can. This is a little lengthy process (hence why gel packs are used in long runs or bike rides). Before that big G word takes place, your body might "crash" (hypoglycemia). This is where you get severely pissed about pretty much anything and everything in life. For some reason the only thing that might ease your anger is the thought of a krispy kreme donut. In the lab we call that a "C.R.A.C. Heads" (carbs really aren't coming). So to by pass all this frustration and anger towards innocent bystanders ...keep carbs in your diets. See there has been a war going on... Carbs vs No Carbs, Atkins vs Paula Dean, Paleo vs Itialians, Ketosis vs BroScience, and in these wars there really isn't anybody right or wrong per say. The truth to MPS (muscle protein synthesis) is PROTEIN. If you're getting enough protein in your diet to fuel MPS, perfect.  Now whether you're on a high fat or or high carb diet for your energy that's up to you. But in my experience, I enjoy having more energy (faster from carbs) in the gym to lift heavier weights more times to build more muscle. Building more muscle boosts your Metobolic Rate (How much gas you need in your tank) which means you can eat more and still lose body fat (take that last comment with a large grain of salt). Which also means when you go out to eat, you are not gonna gain 10lbs the next day like you did when you starved yourself for the week before because Atkins and Paleo told you to (Those dudes don't know what it's like on C.R.A.C.). In conclusion, Carbs help you by giving you more energy in the gym, fueling your body to lift heavier weights, maintaining your C.R.A.C. mood swings, and helping transport protein faster to the muscle for growth. Now go have a donut ...Just one.

   

 

 

#2 PREP YOUR FOOD AND HIT YOUR MACROS 

Very few of us can go about life, eat whatever we want, not have a care in the world, and build serious muscle. If you have been working out for some time now and noticed you haven't really changed physically and numbers aren't moving, ask these questions.... DO YOU FOOD PREP? and DO YOU MONITOR YOUR MACROS? If the answer is "No" to both of them then I have a little analogy for you. Not prepping your food or monitoring macros is like planning a trip cross country and paying no attention to your gas tank. If building muscle and getting lean was easy, every single person would be that way. But it's not; so for all of us that don't have "SUPERMAN GENETICS", we will just have to be cool with prepping our food, counting our macros, and going to work at the Daily Planet (Clark Kent's normal Job). Now "MACROS" (short for macronutrient) are Protein/Carbs/Fat and their breakdown in grams of each. And depending on your age, height, weight, body fat, activity level, and goal determines how many of each you need. There are tons of macro calculators on the web, such as www.iifym.com, Once you have determined your macros, then you prep out what you're gonna eat for the day or week. Now, the theory is this is more flexible because if it it fits in your macros you're "good". Now that doesn't mean you can eat a whole bag of Oreos...but you could eat a couple.  If you are the type that wants to lose weight, get lean, and build muscle without weighing your food, watching your portions, and counting your macros...well best of luck to you. Hopefully one day you will reach your goal, but who knows when without a plan. You can't build a house without a plan. Get over your laziness and your excuses and start building. 

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#3 LEUCINE

Leucine is an essential amino acid (means we don't make it - we have to ingest it from food or supplements). Some of you may not have ever heard of this before. Some of you have. Either way, Studies show consuming foods high in BCAA especially LEUCINE are linked to fat loss, building lean muscle, and protein synthesis. Now you don't nessicarily have to go fight the crowds to find this supplement. Just eating foods high in BCAA like eggs, milk, whey protein (isolate or concentrate) will help. Even lean proteins like chicken breast, bison, and cod have high amounts. When we workout we tear our muscles down, and that's when the real work kicks in for us. Eating 4 to 6 meals a day high in Leucine will make sure we are giving our muscles what we need. 

** This article was authored and written by Daniel Johnson. All information in this article is based on the author's personal experiences and is in no way portrayed to be scientifically proven. This information is to be used at the reader's discretion. Any person using this information in a representation of themselves without credit to the original author will be pursued (DO NOT PLAGIARIZE MY MATERIAL!). As you read this article, there is a good chance you may or may not find spelling or grammatical errors -- there is no need for you to point this out, the author does not care. Use the information or don't use it, but keep your comments to yourself.

September 07, 2014 by Daniel Johnson