F.I.S.T.
MuscleHead
- Sep 24, 2011
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- 115
1-2-3 Grow: Pay Attention To These Key Nutrition Numbers To Dial Up Big Muscle Gains
Bodybuilders are number crazy. What do you weigh? What’s your bodyfat percentage? How big are your arms? How much do you bench press? How many minutes of cardio do you do? How many days a week do you work out? And on it goes.
Important Numbers
All this obsessing about weights and measurements, although necessary to a degree, can keep you from focusing on the important numbers the ones in your nutrition program. Here, then, are the digits you should zero in on to achieve true bodybuilding success........
#1 | Take in at least one gram (g) of protein per pound of body weight each day.
That’s the magic number for maintaining a positive nitrogen balance, scientific lingo for creating an environment in your body conducive to muscle growth. When dieting, you may need to increase that number. When your carbohydrate intake remains extremely low for more than four consecutive days, you may need 1 1/2 g per pound of bodyweight; if you train twice a day and do cardio on a daily basis to cut up, you’ll definitely need 1 1/2 g.
#2 | Eat at least 2 g of carbs per pound of bodyweight.
Ripping up requires that you slash both calories and carbohydrates, but sticking to such a diet for too long can backfire, slowing your metabolic rate. While you’re on a strict low-carb diet, bump up your carb intake to at least 2 g per pound of bodyweight every four or five days. The increase in carb consumption will energize you and trick your metabolism into believing the carb and calorie deprivation are a mirage.
The result: your metabolism will remain elevated, making fat loss a little easier.
#3 | Take 3 g of arginine 3 or 4 times daily.
The amino acid arginine performs many valuable functions, the most critical for bodybuilders involving growth hormone and nitric oxide (NO). Arginine helps you produce more growth hormone, obviously important for those looking for more mass. In the body, arginine gets converted to NO, enhancing blood flow to working muscles so they can get more nutrients, hormones and oxygen. Take 3 g of arginine in the morning, before and after workouts, and before going to bed.
Bodybuilders are number crazy. What do you weigh? What’s your bodyfat percentage? How big are your arms? How much do you bench press? How many minutes of cardio do you do? How many days a week do you work out? And on it goes.
Important Numbers
All this obsessing about weights and measurements, although necessary to a degree, can keep you from focusing on the important numbers the ones in your nutrition program. Here, then, are the digits you should zero in on to achieve true bodybuilding success........
#1 | Take in at least one gram (g) of protein per pound of body weight each day.
That’s the magic number for maintaining a positive nitrogen balance, scientific lingo for creating an environment in your body conducive to muscle growth. When dieting, you may need to increase that number. When your carbohydrate intake remains extremely low for more than four consecutive days, you may need 1 1/2 g per pound of bodyweight; if you train twice a day and do cardio on a daily basis to cut up, you’ll definitely need 1 1/2 g.
#2 | Eat at least 2 g of carbs per pound of bodyweight.
Ripping up requires that you slash both calories and carbohydrates, but sticking to such a diet for too long can backfire, slowing your metabolic rate. While you’re on a strict low-carb diet, bump up your carb intake to at least 2 g per pound of bodyweight every four or five days. The increase in carb consumption will energize you and trick your metabolism into believing the carb and calorie deprivation are a mirage.
The result: your metabolism will remain elevated, making fat loss a little easier.
#3 | Take 3 g of arginine 3 or 4 times daily.
The amino acid arginine performs many valuable functions, the most critical for bodybuilders involving growth hormone and nitric oxide (NO). Arginine helps you produce more growth hormone, obviously important for those looking for more mass. In the body, arginine gets converted to NO, enhancing blood flow to working muscles so they can get more nutrients, hormones and oxygen. Take 3 g of arginine in the morning, before and after workouts, and before going to bed.