Archives for January 2012

Muscle Building Diet Breakdown

When it comes to building muscle what you eat is just as important as when you eat it.

Remember in order to build muscle FAST you need to consume extra calories FAST.

Since it takes 3500 EXTRA calories to gain 1lb of new muscle mass your goal should be consuming 3500 EXTRA as fast as possible.

So think about it, If you can consume 500 extra calories a day that's 3500 calories in 1 week , it's simple math.

But the real goal is to consume these extra calories without the excess fat gain. Believe it or not, but since fat gain goes hand in hand with building muscle.


it's pretty simple, In order to build muscle you need to consume excess calories, well that's the same environment fat gains thrive in.

So to help you pack on the most muscle but the least amount of fat, here's a run down of what you should eat and when you should eat it to get the best results possible.

Sample Muscle Building Diet Breakdown

Meal 1: Breakfast [7am] For Jimmy breakfast is typically his largest meal of the day and it might be your largest meal of the day as well.

So for this meal you’re going to have a high amount of protein, you’re going to really need your simply sugars to get your body going for the day, you’re also going to need to your complex sugars to keep it going. And that’s basically it for your breakfast.

Meal 2: Post Workout [9:30am] This “meal” is just going to be a workout shake. This is when you definitely want to take Whey Protein, because it hits your muscles faster than any other type of protein. (This’ll be discussed more in the supplements section)

Meal 3: 1hr after your workout [12pm] For this meal you’re going to want to load up on your complex carbs at this time, again a good amount of protein and also a good amount of fatty acids, this should be a pretty well balanced meal, this is typically my largest meal of the day.

Meal 4: Weight Gainer shake[2:30pm] This is an ideal time to be consuming your weight gainer shake (if you choose to use one) because it’s in the middle of the day while you’re still active which means less calories that turn into fat.

If you don’t want to use a weight gainer for this meal, then you should look to consume another well balanced meal high in complex carbs, protein and Essential Fatty Acids.

Meal 5: Cutting the carbs [5pm] For Meal 5, you want to start cutting your carbs a little bit.

Because even though we’re not on a cutting diet [trying to lose body fat] personally I don’t like to be ingesting a lot of carbs during the evening hours because I’m primarily just sitting around not doing much, which can lead to unnecessary fat gains if you ingest too many carbs during this time.

This is probably the last meal where you have a good amount of carbs.

Meal 6: Large snack without the carbs [7pm] This can be something like a salad, a steak, maybe some All Natural Organic Peanut butter [not the Jif’s and Skippy’s] the real stuff.

This meal should primarily consist of protein and EFA’s.

Meal 7: 45 min before bed [9pm] This meal could be something like a casein protein shake.

Why casein?

Because casein protein is kind of like soy protein, in essence it’s a slow digesting protein. And what that does, is it prevents your body from eating away at itself while you’re sleeping and without nutrients for the next 8 hours while you’re resting.

I hope this quick muscle building diet breakdown helps you because nutrition is very very very important.

And when you know how to consume massive amounts of calories without all the excess fat gains will be able to build a lot of pure lean muscle mass and ultimately change your physique that much quicker.

If you're struggling to cook muscle building meals (as in you don't really have a clue) and you want some "quick" and easy recipes for some pretty tasty meals that'll SPARK your Muscle Gains I highly recommend you checkout Anabolic Cooking

Click Here to learn how to make quick and easy muscle building meals

Train hard,


Top Food to Build Muscle And Gain Weight

One of the biggest problems guys face when it comes to building muscle and gaining weight is nutrition.

If you don't know what foods and nutrients you need to build muscle then good luck because you have a long and hard road ahead of you.

So to make sure you don't make the same mistakes I made, here is a down and dirty guide to what foods you need, why it's important and whens the best time to consume it.

Proper Nutrition is Just As If Not MORE Important Than Exercising


Because think of your body like a house. You can’t build that house bigger and stronger without the bricks right?

And guess what the “bricks” are when it comes building muscle, CALORIES. And if you’re a naturally skinny guy like myself, then you’re going to have to consume A LOT of extra calories in order to build muscle and build it fast.

So let me break it down for you…

It takes approximately 3500 EXTRA calories to build 1 lb of new body mass.

And I say body mass because it ultimately depends on your genetics and where those extra calories come from that decide how much of those extra calories is converted to muscle and how much is converted to fat.

For example if most of your extra calories come from fats and bad carbs “like chips and soda” you’ll gain mostly fat. But if they came from protein and good carbs “like tuna and whole wheat bread” you’ll mostly gain muscle.

It doesn’t matter how hard you train, if you cannot provide your body with these extra calories on a daily basis (with the right combination of carbs, protein and fats) your body will struggle to build muscle.

The faster you consume 3500 EXTRA calories the faster you'll see muscle gains.

So your goal should be consuming the following foods so you can consume 3500 EXTRA calories as FAST AS POSSIBLE.

Let's do some math, if you consume 500 EXTRA calories each day, in 7 days you would have consumed 3500 EXTRA calories.

So here’s a quick guide into the important food groups and nutritents you need to build muscle. I go more indepth in my 30 Day Build Muscle Challenge, but this should get you going.

Carbs - The main fuel source for your body. Your body breaks down carbs for energy

Fast Acting Carbs (Simple Sugars)

- provides almost immediate energy to your body when it need to.

Impact on muscle gains: In order to build muscle, you need to workout your muscles. but if they do not have enough energy to go through your workouts your results will suffer. That’s where these carbs come in.

Best time to consume: immediately before, during and immediately after your workouts to provide quick energy when your muscles need it most

Foods high in “Fast” Acting Carbs

  • Apples
  • Berries
  • Bananas
  • Oranges

Slow acting carbs (Complex Carbs)

- provides a constant release of energy to your body throughout the day.

Impact on muscle gains: once your muscles are depleted of its energy (due to your workouts) it needs to replenish its energy stores for the next workout.

Best time to consume -pretty much any time, you're not working out.

List of “Slow” / Complex Carb Souces”

  • Oatmeal and non-sugary cereals
  • Whole-grain breads
  • Brown Rice
  • Beans
  • Potatoes

Protein - Used to build, maintain and repair muscle.

Types Of Protein - Whey, Casein, Soy, Egg… (many)

Whey Protein

- a fast acting, easily digested protein. Provides a surge of amino acids (protein) to the muscles very quickly.

Impact on muscle gains: during your workout sessions your muscles demand for protein dramatically increases and to avoid any unnecessary muscle breakdown whey protein is needed

Best Time to consume: immediately before, during and immediately after your workouts to provide protein when your muscles need it most .

Best Whey Protein sources: Supplements

Casein, Soy, Egg, Lean beef, chicken protein

- provides a steady release of protein that your body and muscles can use throughout the day.

Impact on muscle gains: helps repair the damaged muscle tissue and helps build new muscle

Best Time to consume: any time throughout the day when you're not working out.

Foods High in Casein, Soy, Egg, type protein

  • Grilled Chicken and Turkey
  • Egg Whites
  • Tuna and other fish
  • Milk and other low-fat dairy products
  • Lean Beef

Essential Fatty Acids - Used to help increase metabolism, used in Testosterone Synthesis

Types - Mono and Poly Unsaturated Fats

Impact on muscle gains: Helps produce Testerone “Big daddy muscle building Hormone”, increases metabolism, helps decrease inflammation.

Best time to consume: During the day time (not within 2 hours of your workout)

List of Foods High in Essential Fatty Acids

  • Peanuts
  • Almonds
  • Virgin Olive
  • Sunflower Oil
  • Tuna Fish

This is by no means an exhaustive list of the foods you should eat, but it's definitely a start in the right direction of the things you should be eating in order to build muscle and gain weight with the least amount of fat.

If you need help figuring out how to prepare meals that's filled with all of these muscle building nutrients, and actually taste good and easy to create then I highly recommend you check out my 30 Day Build Muscle Challenge Training Program, that comes with one of the easiest and simplest diet plans designed to help you gain 10 lbs of muscle FAST.

Leave a comment below and let me know what is your favorite muscle building food or any simple recipes you like to make, or if you have a question about anything I just discussed in today's post.

Train hard,


How to Gain Weight Fast:

6 Step Guide For Skinny Guys and Hardgainers

It’s true, skinny guys have to do things a little different from everyone else especially when it comes to building muscle and gaining weight.

If you haven’t done so read How to Build Muscle Fast because it’ll give you the fundamentals you need for muscle growth.... This article is Part II of that article designed especially for skinny guys and hardgainers. (in other words don’t read this page before reading that article)

In this article I’m going to reveal to you very easy and “practical” ways (that you can start using immediately) for you to gain weight if you’re a skinny guy. In the next few minutes you’ll learn how you should approach food and eating, what habits you need to break as well as strengthen. So let’s get started:

Step #1: Constantly Eat Food

If you’re a skinny guy or hardgainer and you want to build muscle then the first thing you need to learn is that food (calories) are VITAL to your success. Most skinny guys have a “faster than normal” metabolism which means that your body typically burns through more calories in a day than the average person.

This is important to know because, in order to build muscle you have to consume more calories than your body burns each day. And if your body naturally burns through more calories in a day (for example 2500 calories instead of 2000 calories - which is true for most skinny guys and hardgainers) then you’re going to have to consume more calories overall in order to be in a caloric surplus.

So now that you know you’ll have to consume more calories than most people to virtually get the same results the best way to achieve this is to eat food (consume calories) constantly throughout the day.

I’m not saying that your entire day should be spent at the dinner table, but what I am saying is that you should prepare yourself to be constantly nibbling on “healthy muscle building foods” throughout the day.

As a skinny guy / hardgainer you should be consuming a “muscle building meal” approximately every 2 ½ - 3 hours and even snacking on “healthy” things in between depending on your metabolism.

Step #2: Increase Your Protein AND Your Carb Intake

We all know “extra” protein is essential to building muscle. Nothing new there. But what most skinny guys forget about is Carbs.

Here is something you may not know.

Your body needs “calories” to survive and your bodies most preferred source of “calories” is Carbs.

In the end, your body doesn’t care what food source it comes from. Which means if Carbs aren’t found then your body will use another nutrient source to get these calories.

So why is this important to you???

When it comes to muscle building, protein is essential to muscle repair and muscle growth. But it can also be used an energy source (it can be broken down for energy in the body) as well.

As a skinny guy it’s important that every bit of protein you consume each day gets used for muscle growth and repair. But if you only consume more protein and not carbs as well, your body will actually use that extra protein for energy rather than muscle growth.

As a hardgainer here is a general guideline for how much Protein and Carbs you shuld be consuming each day in order to build muscle and gain weight

1.5 - 2g Protein x (your bodyweight in lbs) each day
2.5g Carbs x (your bodyweight in lbs) each day

For example if you weigh 150lbs, every day you should be consuming:

225 grams (1.5g x 150lbs) of protein
375 grams (2.5g x 150lbs) of carbs

Make sure you learn what the top foods to build muscle and what foods you should be consuming everyday to build muscle and gain weight

Step #3: Avoid Hunger Like the Plague

As a skinny guy, when it comes to building muscle you have to realize that hunger is a VERY BAD THING.

Hunger is the response your body gives you when it’s running low on calories from it’s #1 calorie source (Carbs).

Out of gas
Creative Commons License photo credit: Pat Hawks

If you think of your body’s energy levels like the fuel gauge on a car, you can’t build muscle when your stomach is on Empty.

It’s a very simple concept but it plays an important role especially if you’re a hard gainer or skinny guy. Whenever hunger strikes, just remember you’re NOT building muscle.

In fact if you’re ever hungry throughout the day you’re actually 1 step away from your body breaking down the muscle you already have. Don’t believe me??

Remember, your body NEEDS calories to survive. If it can’t get Carbs or Protein from your stomach because it’s empty guess where it’s going to look at next.... your muscles. Why?

Because your muscles are made of Amino Acids (Protein) and your body knows that they can be broken down for energy should it need it.

So remember, avoid hunger like the plague because you can’t build muscle when your gas tank is on empty.

Step #4: Short But Intense Workouts Are KEY

I talk about this more thoroughly in the previous article but this is a BIGGIE when it comes to building muscle as a skinny guy.

Since our bodies in a sense is working against us when it comes to putting on muscle we have to do things that promote MAXIMUM muscle growth if we want to see results and doing Short and Intense workouts is one of them.

Why Short Workouts?

It’s primarily because of a hormone called Cortisol. The higher our stress levels the higher our Cortisol levels become. And get this... one of the effects of high Cortisol levels is “Catabolism” (muscle breakdown)

This is important because after about 60 minutes of intense training our Cortisol levels begins to rise.

Which means the longer you stay in the gym working out after this point the less effective (and actually counter productive) your workout becomes.

As a skinny guy the key to your workouts is to stress the greatest amount of muscle fibers in the shortest amount of the time possible. And then get out.

This is why Compound Exercises are amongst the top exercises to build muscle because they stress the most amount of muscle in the least amount of time.

So if you’re a hardgainer and you want to build muscle and gain weight Short And Intense Workouts are ESSENTIAL.

That’s which it’s highly recommended that you spend no more than 60 minutes weight training while you’re trying to build muscle.

Step #5: Destroying Your Skinny Guy Habits

After helping hundreds of other skinny guys build muscle and gain weight, I’ve come to realize that there are several habits that most skinny guys have that are holding them back. And if you’re reading this right now then I’m certain you’re guilty of a few of these "habits" as well:

  • Skimping out on your meals
  • Letting yourself go hungry before you eat
  • Thinking of eating as a DREADED "chore"
  • Not pushing yourself in the gym
  • Making excuses
  • Not having a plan (Winging it) - this includes your diet plan and your workout plan
  • Listening to "all the wrong" people about building muscle

The truth is if you’re falling victim to any of these things then you’re literally sabotaging your results. And it’s important that you DESTROY these habits ASAP because you can’t build the physique you want with these habits.

If you want to build muscle fast and you’re a skinny guy then here is a quick list of the Muscle Building Habits you need to live by and start taking action on them TODAY:

  • Never letting your stomach go hungry
  • Cooking and Preparing your meals in advance
  • Eating on a schedule
  • Always thinking about your next meal
  • Not waiting til you're hungry to eat
  • Getting in, Working Out and Getting Out ASAP
  • Training like it's your LAST workout EVER

This is something that I address BIG TIME in my 30 Day Build Muscle Challenge Training Program. You can’t build the body you want with the habits you currently have, you have to do key things each day to Destroy your skinny guy habits and strengthen your Muscle Building Habits.

Life Changing Tip: Write those Muscle Building Habits above somewhere you can see them multiple times each day (and FOLLOW THEM) you’ll be surprised how fast you start seeing results, just by following these "HABITS")

Step #6: Reward Yourself

Let's be honest, building "life changing, physique altering" muscle takes a BIG commitment and alot of dedication. But in my opinion it takes an even BIGGER commitment and dedication if you’re a skinny guy.


Because us skinny guys have to do even more to get the same results as average guys. And it can take a few weeks before “real” results start appearing. And that’s why it’s VERY important that you reward yourself on a regular basis for sticking with your diet, your workouts and your recovery.

Not only is it great for your motivation, it’s great for your SANITY as well. (trust me, I know how grueling following a muscle building diet and breaking yourself in the gym can get)

Aside from lack of results alot of guys quit because they lack the motivation it takes to see the life changing results they want. Well, this won’t be the case with you if you just reward yourself regularly.

I’ve transformed my body twice (more on that later) and the second time was way more “enjoyable" (and fun) than the first and a large part of that was because I rewarded myself each week for sticking with my diet, workouts and recovery.

And it really doesn’t matter what you do to reward yourself. It can be something as small as eating at your favorite restaurant once a week to getting a massage each for a job well done.

Here’s how I reward my way to fast muscle gains.

Each week, to reward myself I take a “RAID-A-BUFFET” Day.

Yep, after EVERY successful week I’ll treat myself to MASSIVE amounts of delicious food.

You’ll be surprised how focused you get in the gym and outside the gym with your diet when you have something like this to look forward to each week.

There’s a number of reasons why I prefer to treat myself this way but the #1 reason is because it’s EXTRA calories.

And remember, as a skinny guy CALORIES are crucial to building muscle. And it’s a proven fact, the more calories you consume the more muscle growth you can experience.

So if you want to build muscle and gain weight I highly recommend you reward yourself with (MASSIVE AMOUNTS of) delicious food every week.

If you like these tips and you’re a skinny guy / hardgainer I highly recommend you check out my 30 Day Build Muscle Challenge Training and see step by step what I did to transformation my body from skinny to massive.

What do you think???...

What was your favorite tip?
Do you have a tip of your own you’d like to share?
Do you have a question about any of the tips I’ve mentioned?
Do you have any experiences you’d like to share about building muscle?

I’d really love to hear what’s on your mind when it comes to building muscle or fitness in general so please leave me a comment and let me hear what’s on your mind and if you enjoyed this article.