Build Muscle Mass – Specimen Training

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.

Be consistent and diligent with your supplements. Supplement at least a multivitamin.
During the offseason, follow the nutrition guidelines for bodybuilders. During the preseason, follow a more sport-specific program to maximize your strength, power, and recovery.
Monitor your body composition.
Add 2 calories for every 1 lb. of lean body mass (this information comes from having a body composition done). Add calories to your protein and CHO (carbohydrate) intakes and leave your fat intake at roughly 20%. Divide the additional calories equally among all of your daily meals.
Eat 5-6 smaller meals a day to give your body a steady supply of calories and nutrients and to keep your blood sugar at a constant level.
Eat whole foods. Avoid processed foods.
Eat high quality, low fat proteins (such as egg whites, chicken, turkey, tuna, lean red meat, low fat dairy products and low-fat protein supplements).
Consider consuming a high protein, low fat powder weight-gain drink as a snack or part of a meal.

DO NOT consume too much protein. The human body can only assimilate (take in, digest and absorb) about 25-35g of protein per meal

Eat more complex CHO such as brown rice, whole-grain pasta, potatoes, whole grain bread & beans.

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 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 169 lbs. and 15% body fat. He wants to put on 6 lbs. of lean body mass in the offseason.

169 x 15% = 25.35 (lbs. body fat) / 143.65 (lbs. lean body mass)

*to figure out any number in kilograms, divide that number by 2.2

143.65 lbs. (lean body mass) / 2.2 = 65.30 kg

To calculate how much additional energy (calories) should be consumed, multiply your LBM (in kilos) by 1.5

65.30 kg x 1.5 = 215 (additional calories/day)

These additional calories should be consumed by either CHO or PRO, not fat!

**to do anything such as this, you need to have an analysis done. If you’d like to schedule an appointment to have one done, send an email or call 303-386-5460. They are inexpensive, relatively accurate and will take less than 30 minutes, and can be done in the comfort of your own home.