Ever since i first stepped into my local gym as a pretty fit but skinny 16 year old looking to strengthen up my frame.
I have been told by every weight-lifter, fitness person their dog and cat that if you want to stack on muscle fast, i would need to massively up my Protein intake.
So i used to intake large quantities of protein powders (all synthetic with crappy additives).
Definately way too many for my liver to really handle properly in each helping.
I used to intake so much protein (in one sitting) that only some would be used to repair and grow my muscle, the excess would simply stress out my liver (meaning my body would be in a muscle stripping state due to that stress) and the rest would go out with bodily waste as my liver was pumping away hard to get it out of my system.
I also would eat a huge steak every other day after training for lunch with 2 Large jacket potatoes and no veg whatsoever.
Breakfast would typically be additive laden cereal (lot’s of slow release carbs and sugars). This meant that i’d pretty much only have protein after lunch (A sin really as my body would not have had protein for 16 hours by then and would have 4 MASSIVE hits of muscle fuel within the space of 7 hours….Ouch).
To build lean muscle yes you will need to have ample protein but it should be spaced out so that it is taken in every 3 hours of our waking day.
So how does this help me if i’m trying to lose fat?
Well it’s simple, by building more lean muscle your body will have to constantly fuel this additional muscle to keep it on your frame. This means you’ll need to eat a little more protein to do this. Each additional pound of muscle on your body requires an extra 30 cals + each day (depending on your activity levels) to keep it on your frame. This means that if you do not increase calories and keep a high protein / lower carb diet that you will simply burn fat.
So now you know!!!! Add in plenty of water and plenty of varied veg and you will be far leaner in no time at all.
One thing is for sure, I would have gotten far better results knowing this when i started training my muscles specifically.
Adding to this if the following practices were known and acted upon then i would have even further enhanced results:
- Keeping nutrition cleaner (less processed foods / drinks)
- If I’d also learned the importance of in-taking some slow release natural carbs (with my proteins and a hint of natural fats) post-workout.
- To not eat many carbs at all really (except perhaps post workout to lean up and strip any fat. Once i had stripped fat and muscle was built i would then re-introduce some more clean carbs.
- If i’d learned the value of balancing meals with natural fats which help reset your hormone levels each day and allows the body to be relaxed (in homeo-stasis) and grow or fat-strip or whatever your fitness-nutro-goal is.
- If i’d not discovered a penchant for socialising most nights with friends till late in the evening / early morning and drinking.
So this shows that when trying to build muscle and shape i really needed to place the body into a state whereby it was recovering early after a workout with the right foods. Given my body enough of the right foods (with a decent amount of each macro-nutrient and natural vitamins and minerals from vegetables), and also had enough sleep to allow muscular growth….More than this if i had little – no booze, i’d be gaining the shape i desired.
Roll on a few years and a spell at uni doing Sports Science and more socialising, sports and lack of sleep and i was fit but not my ideal shape yet.
It took me all the way until i got the job of my dreams as personal trainer aged 27 to get my ideal shape. Which was because i got serious about life and drank less frequently, worked out daily, learned about recovery foods and when exactly to eat what and how much of it. I sought out information on a daily basis and was hooked.
I also again had the dream job whereby i was using my knowledge and passion to help others and i could rest as i only had to work really an average of 6 hours per day (instead of 12 in my previous jobs to get similar or less money). This allowed a lot of time to work on my body and nap after lunch before working again in the evening. I could literally work, train, eat often and sleep. So my body looked the best it has ever been.
My new career of managing and owning 2-3 businesses / being a doting dad have taken me a little bit away from that ideal the past couple few years so i strive for balance more and more now as health of course is the truest wealth.
I hope this brief article helps a few people trying to build lean muscle onto their frame to do so and make a couple of changes to get past plateau’s from my life experiences’s of succeeding and at times failing to build my own ideal shape.
Perhaps you can see yourself in some of this article. If so please comment below.
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