Build Lean Muscle Mass
If your goal is to put on lean body mass and/or increase strength, consider following a nutritional guideline set for a bodybuilder. Begin by setting realistic goals and focus on the long-term goals most beneficial for your respective sport and position. Keep in mind the following tips when you design a program to build lean body mass and/or increase muscle strength.
Supplement at least a multivitamin.
Wait at least 1 hour before consuming your post-training meal. Studies show that if you train hard for about an hour, your GH and testosterone levels (which are essential to building lean body mass and strength) will reach a peak. However, if you eat during or directly after training, your hormonal responses will be reduced.
*CONSIDER THE FOLLOWING SCENARIO
An athlete weighs in at 169lbs and 15% body fat. He wants to put on 6lbs of lean body mass in the offseason.
169 x .15(%) = 25.35 (lbs of actual body fat)
169 (total body weight) – 25.35 (lbs body fat) = 143.65 (LEAN BODY MASS)
*to figure out any number in kilograms, divide the number by 2.2*
So… 143.65 (LEAN BODY MASS) / 2.2 = 65.30kg
To calculate how much additional energy should be consumed, multiply your LBM (in kilos) by 1.5…
65.30 (kg0 x 1.5 = 215 (additional calories per day)
These additional calories should be consumed by either CHO or PRO, not fat!
Cycles that build muscle mass should be a priority in your training!
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