HIGH CALORIES equals to ANABOLIC STATE
One of the most ignored 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. But the actual thing is if you don’t consume enough calories, then you’re not growing. A GOOD PLAN is to take your bodyweight and multiply this by 10 or 12 depending on how in shape you are. Then add some 1050-1450 Calories per day. EAT adequate GOOD FATS Good lifters generally ignore having good fats. When you first began lifting and eating seriously, you would try my best to steer away from fats. Little did you 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 bodybuilder 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.
EAT more CARBOHYDRATES
Carbohydrates are a must 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 carbohydrates in the body, the more likely you are going to remain in an anabolic environment. Carbohydrates also play a role in the release of insulin. As you know, insulin is the body’s most potent anabolic hormone. It promotes gluconeogenesis, protein synthesis, and the formation of adiposities. In short, the release of insulin is required to promote an anabolic environment and carbohydrates help by releasing insulin.
EAT more OF PROTEIN
Let’s meet the truth, muscles are protein and protein is composed of amino acids. You can’t build big muscles without an adequate supply of protein. 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 85-90 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. Have short multiples 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. Trust me when I say that 660 calories isn’t a lot. Although it takes a lot of discipline, eating smaller and more frequent meals will pay off in the end. Another reason to eat smaller meals is for the release of insulin. When you consume food, your blood glucose levels will rise. To counteract this, your body will release insulin to lower blood glucose levels to help keep the body in a state of homeostasis. As you now know, insulin is the body’s most anabolic hormone. The more, the better. So basically, you want as much insulin secretion by the pancreas as possible. After all, you want to be big, right?