So You Want To Get Big & Ripped?

January 22nd, 2012

I've been going through a clean bulking cycle, trying to add lean muscle mass and also lose unwanted body fat at the same time. Here are some great tips and tricks I have come across and found to be very valuable in my quest.

1. Protein, protein, protein.

Everyone knows the importance and advantages of consuming protein. But how much? Currently my protein intake is approximately 2g/lb. I have found this amount of protein to be very effective at building muscle and recovering from training. If you are sub 10% bodyfat then 2g/lb is what you should be aiming for. If you are overweight you should strive to consume 2g/lb of lean mass. So get your bodyfat checked out, subtract your fatmass from your total weight and you will be left with your lean mass. No point in feeding a 220lb man 440g of protein if hes 35% bodyfat. Also, eat the protein portion of your meal first followed by what is the most calorically dense. For example, for dinner I will eat my bison burgers first and the garlic butter mushrooms second followed by maybe some steamed brocolli. Protein is in, calories next, everything else such as fibrous veggies or fruits second. Basically protein then fat and/or carbs then whatever else. This makes sure you get the important stuff in for building muscle first before you're filled up by fibers.

2. Secret dried fruit/nut stash!

I learnt this one from Charles Poliquin recently and it has become quite the life saver for me! Basically, go to your nearest bulk food shop and make yourself a super high caloric nut dried fruit stash. This is an example of mine, which I call the "Super Mix". Almonds, brazil nuts, walnuts, cashews, macadamia nuts, pecans, dried blueberries, cherries, cranberries, thompson raisins, currants and goji berries. This mix is loaded with healthy fats, vitamins minerals and antioxidants. Sure some of it is sulphured or has a little bit of added sugar but quite frankly it is mostly clean and extremely calorically and nutritionally dense. I'll add some raw cacao beans to it sometimes to give it a kick and add more antioxidants.

The secret to this stash is to consume it in an absolute emergency when you are in a situation where you cannot have a meal. Let's say you're at work and your lunch break isnt for 2 hours and you ate 2 hours ago, reach for your super secret mix and get some healthy calories to help you build that muscle. Hell, sometimes I find myself having a handful here and there even when I'm well fed!

3. Branched Chain Amino Acids

Another one I learnt through Charles Poliquin. During workout I routinely consume up to 40g of BCAAs. This boosts recovery and muscle building like you just don't understand until you've tried it! Save up for a big tub one day and try giving this a go through a heavy training cycle designed for hypertrophy and you'll reap some serious muscle rewards.

4. Limiting consumption of stimulants

One thing that has made a big difference for me is to cycle my stimulants regularly. That includes coffee. On days off from training I make it a point to often not consume any caffeine or anything overly stimulating in nature. This allows my parasympathetic nervous system to kick in much more readily and promote anabolism throughout my body and also sleep easier. Caffeine activates the sympathetic nervous system and can lead to unwanted catabolism during days off. I do recommend the use of caffeine, coffee and other stimulants only PRIOR to training to enhance your training drive.

5. Alternating High Calorie days with Low/medium calorie days

I mostly try to keep my calorie consumption inline with my activity level. I feel it is very important to listen to your body. If it wants to eat, eat. If its not hungry, don't force feed it. This concept of being in touch with your body is very important if you want to stay lean. During training days, it is not uncommon for me to eat up to 8 meals/snacks including post-workout shakes. During a recovery phase however, when my metabolism is just not as high, I will make sure I hit my protein requirements but I may only have 4 or 5 meals with a shake in the morning. This helps me stay lean.

There you have it, I hope some of these tips will help you gain some muscle!