Muscular weight gain for my ectomorphic friends
By
Mark DiMaggio, Master Fitness Trainer
The formation of Lean Muscle tissue (Protein Synthesis), takes about 48 hours, if during the "recovery" period, correct eating & resting habits are adhered to. Where does the 48 hours start? Right after your weight resistance routine. You must eat immediately after exercise, within 15 to 30 minutes. If I had known this one physiological fact, I am positive I would have had the muscular body I wanted at about age 14, instead of age 18. The body's receptors are completely open to accept nutritional uptake at optimum levels immediately after exercise. Your energy levels are depleted and in dire need of nutrients to
replenish the energy storage units of the body - your muscles. Muscles are the battery storage units of the entire body.
You must eat a meal that has sufficient amounts of Carbohydrates and Protein after workouts. If you just eat high protein foods, your body is forced to use proteins for energy. This stresses the liver & kidneys, along with energy levels. Protein takes anywhere from 3 to 4 hours to be converted to an energy source, but Carbohydrates replenish your energy stores more rapidly, in only about 20 to 40 minutes, and "Spare" your Protein for the process of protein synthesis, the actual building of lean muscle tissue. You need at least 20 grams of Protein and 30 grams of Carbohydrates at each meal, 5 to 6 times a day.
If you want to gain the most amount of muscle in the shortest time, you must learn to eat by "Timing Your Meals," instead of eating when it is convenient or when you are hungry. The reason is simple, because your Liver searches the blood stream for "complete chains" of amino acids every 3 to 4 hours. If all of the essential amino acids are in place (circulating in your blood stream TOGETHER), the liver will convert these "Complete Proteins" into new muscle tissue. If one or more of the essential amino acid chain is not in the blood stream, the liver stresses. Now the most active organ in the body (the liver performs 64 vital functions daily, and is as active as the heart during sleep) has to go into the amino acid storage units of the body (muscle tissue), to extract the missing amino acids to complete the essential-chain. If the missing amino acids are not readily available, or in low supply, protein synthesis will not be completed. To add insult to injury, the existing incomplete amino acid chain is then passed through the body and excreted as "wastes" never to be used again, a process called deamination. All that work by the liver, and no results. Carbohydrates are not to be avoided! They are your best friends when it comes to "Protein Sparing".
If the routine stimulates your white fast-twitch muscle cords (the strength cords of muscle), the growth will be more pronounced than the red fast-twitch (intermediate), or red slow-twitch (endurance), muscle cords. So it makes sense to utilize exercises that stimulate the largest muscle groups with sufficient weight resistance enabling you to perform
6 to 12 repetitions per set before muscle fatigue causes you to end the set (this is not "exhaustion," simply the beginning of a muscle "burn"
prior to exhaustion).
Performing 4 to 5 sets per muscle group 2 times per/week per-body part, will stimulate rapid growth, or hypertrophy (muscle mass development).
Resting at least 3 days after your weight-resistance workout insures that your muscle tissue has healed completely, and takes you out of the risk zone of joint & tendon damage, the #1 side effect of over-training. The white fast-twitch muscle cord burns the greatest amount of energy, and grows at the fastest rate compared to the 2 other muscle-twitch fibers, but if over-trained, there will be no growth, just a constant feeling of fatigue with no results.
Try to consume 20 to 35 grams of Protein @ each meal along with 30 grams of low Glycemic Carbohydrates and only 7 to 9 grams of fats at each meal. If you are going to overeat, make sure the largest portion of your binge is a good protein source.
Based on your weight, For Example: (170 lbs.), height, (6'1'), and body-fat (9%), your LBW (Lean Body Weight) is 154.7 lbs. This means your Basal Metabolic Rate (the lowest amount of calories you can "exist" on
daily) is 1701 calories. Your body always burns much more than that daily such as Work, Exercise, & Leisure expenditures. You need an overage of good calories (foods high in nutrients) to create Lean Muscle tissue.
Let's start with the amounts listed below.
Calorie Content For Each Meal
Protein: 100 to 200+ calories (+ or more +)
Carbohydrates: 120 to 150 calories
Fat: 60 to 80 calories (- or less -)
Total Calories each Meal: 350 to 450
Meals Each Day: 5 to 6 per/day
Total Calories Consumed Daily: 2500 to 3000 calories ____________________________________________
hope you can help me out... nd yes ur post was good man.. works really well and is true for anyone wiht hesitations about it
GET BIG OR DIE TRYING
