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Building Muscle
What You Are Getting
From This Course
What You are Getting in This Course
● How to gain 20, 30, 40+ pounds of lean mass
● How, what, and when to eat to enhance muscle gain
● Preventing fat gain while bulking
● The best exercises and workouts for gaining muscle
● The ultimate list of Mass Gaining Super Foods
● What NOT to eat while bulking
● The secret weapons to enhanced muscle building
● The truth about strength and muscle mass
● AND MORE!
Reasons Why You Are
Dying to Get Bigger
Why You Are Dying to Get Bigger
● To GAIN CONFIDENCE
● To reach your genetic potential
● To get stronger
● To feel better
● To eat MORE FOOD
● To be feared or intimidating
● To get better at a sport or activity
● To enable yourself
● To look THE BEST YOU EVER HAVE!
Everything You Need For
This Course
Here’s what you need...
● Comfortable workout clothes and shoes
● Gym or access to workout equipment
● Weightlifting gloves (optional)
● A slightly bigger budget for groceries
● A GOOD ATTITUDE!
○ Be Excited!
○ You are gaining the muscle you never thought you
could!
The 4 F’s of Gaining
Muscle
The 4 F’s
1. Feeding
2. Fitness
3. Ferocity
4. Future Planning
Feeding
● Defined: How you are fueling your body
○ The nutrient balance you need to gain muscle
○ Eating frequency
○ Calorie quality
○ Caloric Net: Eating more food than you are burning
Fitness
● Fitness: Your mass gaining workout regimen
● Essential for building quality, lean muscle mass
● The best exercises to gain muscle
● The most effective workouts to gain lean mass
● How to create your own mass gaining workouts
Ferocity
● Defined: the focus and intentionality you need to
succeed.
● Gaining lean mass is a commitment
● The intensity you need in approaching every workout
● Eat like it is YOUR JOB
● Don’t give up, and keep yourself motivated. Look at how
far you’ve come!
Future Planning
● Defined: Where do you want to go next?
● Ask yourself these questions on your way to and at your goal
○ Am I making consistent gains? (size, weight, strength)
○ Am I satisfied at my goal weight? Size? Shape?
○ How do you feel and look when hitting your first goal?
○ Do you want to gain more mass? Or lean up?
● How to maintain your gains, moving forward
● How to break through plateaus
Can You Stay Lean While
Building Muscle?
Yes and No...
● Depends largely on your genetics
○ Carbohydrate and sugar tolerance
○ Ability to gain or lose weight
○ Body Type
■ Ectomorph, Mezomorph, Hybrid
● Most of you WILL maintain your leanness, because the
skinny guys who can eat about ANYTHING, are the
ones who want to get bigger.
Clean Bulk vs. Dirty Bulk
● Clean Bulk (Hard Route)
○ For those of you who don’t have much trouble
gaining weight.
○ Eating A TON of clean, nutrient dense calories.
○ Low in sugar
● Dirty Bulk (Easier Route)
○ For those of you who have trouble gaining any
weight.
○ Within reason...EATING EVERYTHING IN SIGHT!
The Eating Mindset that
Will Change Your Body
Forever
Estimating Your Resting Metabolism
● You can get a good idea of what your daily resting
metabolism is by taking your weight in pounds and
multiplying that number times 10
○ Example: Someone who weighs 180 pounds would
have a resting metabolism of 1,800 calories/day
○ Example: 240 pounds = 2,400 calories per day
● This is the number of calories that those individuals
would need to eat to MAINTAIN their weight
Your New Mindset
● You need an EXCESS of quality calories to gain lean
muscle mass
● Net Positive = Eating More Calories than you are
burning
● Eating is your new job and will dictate 80%-90% of your
mass gain
What you need…
● Balance of proteins, carbohydrates, and healthy fats
(*Macronutrient Balance)
● The best sources for those nutrients when gaining mass
● How many calories you need from each macronutrient
● Cycling your diet appropriately to maximize your results
● Your macronutrient balance will vary with your body
type and genetics
● How to calculate your numbers for gaining mass...
Your Macronutrient Balance
● Your macronutrient balance is what percentage of your
diet consists of carbohydrates, proteins, and fats
(respectively).
● Macronutrient Balance for Gaining Mass
○ Carbohydrates: 40%
○ Proteins: 30%
○ Fats: 30%
How Much Should You Be Eating?
● Start with 10-20% MORE calories than your resting
metabolism (RMR).
○ RMR = Weight x 10
○ Mass Gaining Calorie Goal = (Weight x 10) x 1.1 OR
1.2
● Example
○ RMR: 220 lbs x 10 = 2,200 calories/day
○ Mass Gain Goal: 2,200 x 1.1 = 2,420
○ OR 2,200 x 1.2 = 2,640.
If You Have Trouble Gaining
● If you don’t gain mass on this eating protocol or start to
plateau, I normally raise my daily calorie intake to 1.5 to
1.75 times my RMR
● For example...
○ RMR: 170lbs x 10 = 1,700 cals/day
○ New Mass Goal: 1,700 x 1.5 = 2,550
○ OR 1,700 x 1.75 = 2,975
Mass Gaining Super
Foods
My Go-to Super Foods
● Eggs
● Meats: Beef, pork, chicken, turkey, fish
● Sweet potatoes
● White potatoes
● Whole grains (oats, bread, etc.)
● Whey protein
● Peanut butter, Almond Butter
● Spinach and Kale
● Coconut and/or almond milk
Next Level Nutrients
If you have trouble gaining muscle mass after 4 weeks of
testing, these foods will help you raise your calories intake
and gain mass.
● Whole Milk or Raw Milk
● Protein bars
● Mass Gainer
● Nuts and nut butters: Cashews, Almonds, Pecans, etc.
Mastering Nutrient Timing
for Bigger Muscles
My Pre-Workout Recs.
● 1-2 hours before your workout, eat one of these
○ High calorie protein bar
○ Peanut butter sandwich on 100% whole wheat bread
○ Whole wheat bagel with peanut butter
○ Whey protein shake with oats and peanut butter
○ 1 sweet potato with coconut oil, olive oil, or real
butter
During Your Workout (*Optional)
● 30-40 grams of whey protein mixed with water.
● Sip on this throughout the course of your workout and
make sure it is finished by the end of your workout.
My Post Workout Recs.
● Consume at LEAST 40 grams of protein within 2-3 hours of
ending your workout
● My typical post workout meal for mass gain
○ Protein shake: 30 grams whey, 8 oz milk or almond milk,
3-4 tablespoons peanut butter, 1 frozen banana, 1 cup of
spinach
○ 1-2 large sweet potato and/or PB&J sandwich
○ 16 oz. of fattier meat (beef, pork, chicken, turkey)
○ 4 large eggs
○ 1 cup of vegetarian refried beans
Your Biggest Food
Enemies in Gaining Mass
Blatant Enemies
● Too much Sugar
● Alcohol
● Not enough water
Sneaky Enemies
● Lack of commitment to eating and getting burnt out
● Not eating enough
● Cravings
Simple Tricks to Optimize
Muscle Gain
Nutrient Cycling
● Cycling your macronutrients to improve lean muscle gains
● Example:
○ Workout day: TONS of calories from proteins,
carbohydrates, and healthy fats (*Macro Balance)
○ Off day: less calories than your workout days, but still
eating more than you are used to.
■ Recommended Macro Balance for Off Days:
● Carbs: 20%
● Proteins: 40%
● Fats: 40%
Benefits of Nutrient and Calorie Cycling