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Keep It Hard & Pump Longer Rules For Your Bodybuilding Nutrional Program
By Tom Bonanti
If you want to build a lean, muscular
body, you’ve got to train with weights regularly. You’ve got to
do split routines, meaning that you train various muscle groups
on certain days with plenty of time for rest and recovery
between workouts. Pumping iron begins an awesome series of
changes that will stimulate your muscles to grow denser and
stronger. Besides counting sets and reps,
there’s more to building that dream physique. Make no mistake,
what you put in your mouth is just as important as lifting for
muscle. Some bodybuilders claim that what you eat is even more
important than the time you spend in the gym!
It would be wonderful to have the time
to read labels, prepare each meal, count grams of fat, and
eliminate junk food. In reality all you can do is try your best
to make sensible choices and realize that the healthier you eat,
the more successful you will be in building muscle and melting
fat. Here are a few rules to help your
bodybuilding nutritional program. Rule #1: Calories are important, but
they’re not everything. Chris Asceto, author of “Championship
Bodybuilding” states that rebuilding muscle broken down by
training requires energy – in other words, calories. But many
people overestimate the energy needs for gaining mass. Mountains
of food and weight gaining supplements will make you bigger
alright, big as a whale. In general, on heavy workout days aim
for 250 – 320 more calories than your body burns on a more
sedentary day (also known as your basal metabolic rate). Focus
upon consuming 1-2 grams of protein per pound of lean bodyweight
daily. Instead of 2-3 monster meals, eat smaller meals more
frequently and steadily throughout the day. Rule #2: Eat after training. It’s
especially important to eat a protein and carbohydrate rich meal
after a butt busting workout. Post training carbs are quickly
used by the body for recovery and are less likely to be stored
as fat. Carbs also are needed for your body to absorb protein. Rule #3: Drink plenty of water
throughout the day, especially in the hours leading up to your
workout. This helps you feel full and reduces hunger pangs. Rule #4: Mass gains vary by
individual. In general expect to add ½ to 1 & ½ pounds per week.
Gains will differ from one individual to another depending upon
body size, build and level of experience in the gym. Don’t just
rely upon the scale. Measure your hips and waist twice a month.
Increases here will indicate that you may be putting on excess
fat. For more tips on harder pumps and
faster gains contact TrainerTomB@aol.com!  TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE FORT LAUDERDALE, FL 33304, www.pumpnincgym.com. |
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You
must have a daily nutritional plan which includes a generous
breakfast. This beneficial meal has an impact upon the amount of
energy you have for your workout as well as all your daily
activities. It is a proven fact that skipping breakfast will
cause your body to go into a starvation phase that will make you
store fat easily and quickly. The healthy meals you pack for
lunch and snacks are essential toward fueling your energy levels
throughout the day keeping you lean and curbing your appetite
away from fast food.