1. HIGH CALORIES = ANABOLIC STATE One of the most overlooked factors in bodybuilding is consuming enough protein but not eating enough calories per day. You've always heard that your body needs protein to grow and this is true. However, adequate protein does not always entail growth. You need to consume adequate calories also. The truth is, if you don't consume enough calories, then you're not growing. 2. EAT PLENTY OF CARBOHYDRATES Carbohydrates are needed to fuel exercise. The storage form of carbohydrates is glycogen. The idea here is to super saturate glycogen levels so that the body never has to dip into protein for energy production. The higher the level of carbs in the body, the more likely you are going to remain in an anabolic environment. Carbs also play a role in the release of insulin. As you know, insulin is the body's most potent anabolic hormone. 3. EAT PLENTY OF PROTEIN Let's face it, muscle is protein and protein is composed of amino acids. You can't build big muscles without an adequate supply of protein. Think of building muscle as building a castle with lego blocks. If you don't have the pieces to start with then you cannot build the castle. Eating enough protein should be a no-brainer but for those who don't know, one should consume anywhere between one to two grams of protein per pound of bodyweight. So a bodybuilder who weighed 200 lbs would need about 200 grams of protein per day. The best way to do this is to break the supply of protein into smaller servings throughout the day for better absorption and assimilation. In short, eat your protein and eat good kinds such as beef, chicken, fish, whey, and egg whites. 4. EAT MULTIPLE MEALS Since you're now eating 4000 calories per day, your next best bet would be to eat 6 meals a day. Although this may seem like a lot, it really isn't. Do the math. If you divide 4000 calories into 6 smaller meals a day, then each meal will consist of approximately 660 calories. 5. EAT ENOUGH GOOD FATS One mistake wannabe lifters make is to not eat enough good fats. When I first began lifting and eating seriously, I would try my best to steer away from fats. Little did I know that fats were actually important in growth. One good thing to know about good fats is that there is a direct relationship between fat and testosterone levels. A perfect example of this is when bodybuilders diet down for a show, so to speak. They are limiting their caloric and fat intake to achieve that stage condition. However, when they are on this restrictive diet, it is impossible for them to grow. View this post on Instagram Want maximum tricep activation and growth? ➡️ SWIPE RIGHT for Good Form VS Bad Form. @zacperna shows us the correct way to perform Tricep Pulldown to prevent injury. Avoid "Partial reps for days" and don't let your ego take over when lifting. Focus on form, controlling the weight and gradually increasing the weight over time. #EHPlabs #TeamEHP A post shared by EHPlabs (@ehplabs) on Jul 27, 2019 at 4:03am PDT 6. EAT A GOOD PRE-WORKOUT MEAL The best thing to consume before a workout is a meal consisting of slow burning carbs such as pasta and rice. The reason is that slow burning carbs take longer to convert into glucose thus keeping blood sugar levels relatively consistent. This keeps your body from having an energy crashing allowing you to train longer and harder. Be sure to combine this meal with a healthy serving of good protein as well to maximize gains. 7. CONSUME A HIGH QUALITY POST-WORKOUT MEAL The meal right after you train should be high in fast burning carbs and protein. You destroy it so that it can build itself back bigger and stronger. However, if you don't supply the raw building blocks, then how can your body efficiently repair itself? 8. DRINK PLENTY OF WATER One of the most overlooked factors in exercise is adequate water consumption. This should be a no-brainer since water comprises up to 70% of the body and if you're dehydrated, your muscle size suffers as well. 9. USE SUPPLEMENTS If you can afford to use supplements, then by all means do so. The bottom line concerning these supplements is that they work provided that you work. 10. REST The number one overlooked factor in building a better body is rest. If you don't rest, then how can your muscles grow? Our bodies need the stimulus to grow such as intense training. Once this happens, our bodies are essentially "broken down." Afterwards, it needs the proper nutrients and recovery time to grow bigger and stronger so that it can be broken down again. So if you're not resting any, then I would suggest you set aside a day or two of rest each week. And remember, rest days are rest days. Nothing more, nothing less.
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