You bust your ass in the gym all the time, but where are the results? Why haven’t your muscles grown? It’s what you do outside of the gym that’s crucial!
I recently read a couple of articles that included words of wisdom and advice from Bodybuilding.com writer Jim Stoppani. Jim isn’t only a writer; he received his doctorate in exercise physiology with a minor in biochemistry from UConn. According to Bodybuilding.com, “Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.
He was awarded the Gatorade Beginning Investigator in Exercise Science Award in 2002 by the American Physiological Society for his groundbreaking research. Currently, he serves as senior science editor for Muscle & Fitness, Muscle & Fitness Hers and Flex magazines, is the host of the popular online training and nutrition video series Muscle & Fitness Raw!.
He has written thousands of articles on exercise, nutrition and health and is author of Encyclopedia of Muscle & Strength (Human Kinetics, 2006), co-author of the New York Times Bestseller, LL Cool J's Platinum 360 Diet and Lifestyle (Rodale, 2010), co-author of the book Stronger Arms & Upper Body (Human Kinetics, 2008), and co-author of the chapter "Nutritional Needs of Strength/Power Athletes" in the textbook Essentials of Sports Nutrition and Supplements (Humana Press, 2008). Dr. Stoppani is the creator of the Platinum 360 Diet as found in the book, LL Cool J's Platinum 360 Diet and Lifestyle (Rodale, 2010) and creator of the diet program found in the book,Mario Lopez's Knockout Fitness (Rodale, 2008).
Dr. Stoppani has been the personal nutrition and health consultant for numerous celebrity clients, such as LL Cool J, Dr. Dre, Dwayne "The Rock" Johnson, and Mario Lopez, and has appeared on the NBC television show “Extra” as an Extra LifeChanger and as a science expert on the Spike television shows “Jesse James is a Dead Man” and “MANswers”.”
Needless to say Jim knows his shit. The articles I came across included “rules” or “ways” to packing on muscle. While the following applies to both men and women, you obviously have to figure out the numbers appropriate for YOU and YOUR BODY rather than just following this program to a T. I wrote a blog to help find your number if you’re looking to lose, gain, or maintain, so go back to that and check it out if you’re unsure. It’s no surprise the first one was focused on supplying your body with plenty of calories. If you aren’t consuming enough calories, you won’t gain. It’s as simple as that. Jim suggests on workout days to consume 20 to 22 calories per pound of body weight for the day. On non-training days, cut your intake down to about 18 calories per pound of body weight. This will help keep your mass gain on the muscle side, not the fat side.
Next, you should focus on increasing your protein! After all, muscles are made of protein. Try eating 2 grams per pound of body weight a day. Eggs are an EXCELLENT source of protein! Eat at least 3 whole eggs and 3 egg whites per day to gain that muscle mass. Whey protein is just as significant as eggs. Begin your day with a protein shake because after sleeping for eight hours, your body needs the glucose during that time of fasting. About 30 to 60 minutes after your shake, go ahead and indulge in your second breakfast with slower-digesting foods like eggs and oatmeal – yum! Whey is also very important in the 30 minutes after your workout routine. It’s the fastest-absorbing protein and will go straight your muscles. Jim suggests drinking a shake 30 minutes PRIOR to your workout, too, and even adding in carbs and creatine. This will aid in muscle mass gains!
Make sure you eat carbs with care! They are definitely important for building size. On workout days, it’s suggested to consume 2 to 3 grams of carbs per pound of body weight. On rest days, 1 to 1.5 grams.
Yes, you still need your healthy fats when building muscle (and even when you’re leaning out!). Consume ½ gram of fat per pound of body weight per day – making sure you’re consuming saturated, monounsaturated, and omega-3 polyunsaturated fats. (If you don’t know what these are, look back to older blogs as I’ve explained that before.)
Eating beef will help you “beef” up, too! You are what you eat, right? It supports healthy testosterone levels and maximizes muscle growth. It’s also rich in B vitamins, zinc, and iron – all important for growing!!
Lastly, try casein protein. Casein is what makes up the majority of the protein in milk. It is a slow-digesting protein and perfect for drinking prior to bedtime. The protein layers in casein digest one at a time and provide your body with aminos for about 7 hours. You can also try eating cottage cheese if you’re not a fan of a casein shake.
Don’t forget, water will definitely help you maintain your health and muscle mass. It keeps your muscle fibers hydrated and looking fuller and bigger. Make sure you’re eating multiple (small) meals throughout the day, too. Your vitamin and supplements will also help pack on muscle mass – BCAAs, Glutamine, Arginine, Calcium are some examples. Also, you’ll be happy to hear you can incorporate cheat meals! These meals provide a break from the strict dieting or add a change of pace. This helps speed up your metabolism and triggers fat burning, too, because you’re shocking your body.
