20 pounds lean muscle mass in 3mos.

[shaolin-warrior]

If your looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It's tempting to think thats all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls. That pump is tangible real time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe thats why it's easy to overlook how important good nutrition is in the mass-building equation. You don't get a pump when you eat the right food choice.

RULE ONE:
CALORIES ARE KEY, BUT THEY'RE NOT EVERYTHING
While it's OK to chow down on the occasional fast food choice for convenience, a mass gaining program isn't an excuse to gorge yourself on pizza and chocolate sundays.Rebuilding muscle tissue broken down by weight training requires energy-in other words calories. But many people including nutritionists overestimate the amount of calories needed for gaining mass. This can lead to fat storage. The goal is lean muscle mass not fatty tissue growth.
In general, aim for about 300-500 more calories every day than your body burns through exercise and normal functioning (MULTIPLY BODYWEIGHT BY 17). And thats divided among six meals a day.

RULE TWO:
Concentrate on protein
Protein is important because it is the only nutrient capable of stimulating muscle growth. You should consume two grams of protein per pound of body weight daily. Eating every three hours will ensure you're absorbing and assimilating enough protein to support muscle growth.

RULE THREE:
Eat after training.
It is especially important to eat a carb and protein rich meal immediately after a workout. Right after training, it turns out that your body is real lousy at taking carbs and sending them down fat storing pathways. Instead, post training carbs are sent down growth promoting pathways. And when these carbs are combined with a protein source, you've got a strong muscle feeding combination because carbohydrates help to deliver the amino acids into muscles by boosting insulin levels. This anabolic hormone drives nutrients into the muscle cells and kick starts the muscle growth process.

RULE FOUR:
Stay hydrated
drink lots of water during the day and 8oz. every 15-20 min. during a work out. The reason is simple, your performance begins to suffer even when your body is 1-2% dehydrated. If you wait till your thirsty, you've waited to long.


I kept a food journal with what and when I ate and the nutritional break downs. Glad to share if anyone is interested. P.M. me
Peace S.W.