1step muscle building blueprint for 4th of July
Listen, if you’re one of my American friends and off to a
4th of July BBQ wishing you had a little more muscle to
Step #1 – Follow A Simple Nutrition Plan
You need to eat more. Take a look at your current total
calories and start by adding 300-500 calories per day,
preferably to your last meal before training and to your
immediately-after training food intake.
You don’t need any fancy supplements, especially those
crazy high-sugar weight gainers.
A whey protein powder will help, but they are generally all
the same except for taste.
Research shows that you only need 20 grams of whey protein
right after training. Your muscles can only use so much, the
rest just gets used as energy.
It’s like this…
Imagine a box factory that can only put together 100 boxes
per day, but the cardboard company delivers enough material
for 300 boxes.
That extra material just ends up sitting outside in the rain
and gets ruined and goes to waste.
That’s the same situation in your body. If your muscles can
only use 20 grams of protein after training, then there’s
no point in giving it 50 grams.
As for other supplements, creatine can help, but just buy
the plain CHEAP powder. That’s the only kind that has been
proven to work in REAL scientific studies.
In fact, one study, where I designed the workout, the group
taking plain creatine achieved the greatest 8-week gains in
lean mass ever recorded in a research study.
(For you science fiends, here’s the study: Creatine-dextrose and
protein-dextrose induce similar strength gains during training.
Tarnopolsky MA, Parise G, Yardley NJ, Ballantyne CS, Olatinji S,
Phillips SM. Med Sci Sports Exerc. 2001 Dec;33(12):2044-52.)
Happy 4th to all my American friends,
By Craig Ballantyne, CTT
Certified Turbulence Trainer