Building Muscle in 30 Minutes a Day – Advanced Nutrition and Supplementation
Building muscle in 30 minutes a day
Yesterday, we talked about basic nutrition. Today, we're going to "kick it up a notch," and talk about a specific eating program that will have you building muscle faster than Lou Ferrigno on anabolic steroids, bull semen, and gorilla growth hormone!
I've alluded to elements of this program before, not only in this series, but in quite a few posts over the years. Here are a few, just for background:
…and, as they say, much, much more!!!
I'll try to lay it all out in a schedule-format. This assumes you train mid-afternoon, say around 3pm. Adjust accordingly.
- Upon Rising – 2 Arginine tablets with a glass of water
- Breakfast – Eggs, toast, whole milk, vita-pak, 6 desiccated liver tabs, 5 grams Creatine
- Snack – Protein shake, liver tabs, creatine (same doses)
- Lunch – "Flesh" food like beef, chicken, fish, or eggs, whole milk, rice, liver tabs and creatine (same doses)
- Snack – Protein shake, liver tabs
- Pre-workout meal – Protein shake, liver tabs, branch chain amino acids, creatine, 30 minutes prior to workout
- WORK OUT, feel free to consume some protein shake during your workout too
- Post-workout meal – Protein shake, liver tabs, creatine, branch chain aminos, immediately after workout
- Dinner – Another round of flesh – beef, chicken, fish, or fowl. Rice, oats, other starchy foods. This is to be your biggest meal of the day. Vita-pak. Add milk as you grow.
- Snack – Protein shake, aminos, creatine, liver tabs
- Right before sleep – arginine, tryptophan, and glutamine
10 bullets (plus one for working out). Think you can consume all that? Build to it 🙂
Granted, two of those bullets aren't meals or working out – the first and last ones are there to a) break your all night "fast" (hence, why it's called "breakfast") and b) to set you up for sound sleep along with some growth hormone-inducing aminos.
On non-workout days, simply cut out the pre- and post-workout shakes. On Thursday (assuming you're training M-W-F), cut the supplements entirely. Give your gut a rest.
After 7 days, cut the creatine down to 2-3 grams where creatine is called for. The first 7 days' worth of creatine will build up a huge store of in-muscle creatine but then it maxes out and giving that high a dose is just wasteful.
Note that your muscles use creatine phosphate to produce energy when working out anaerobically. The creatine you ingest is converted into CP by the body and is stored in your muscles for quick energy.
That's it for today. Tomorrow: Recover tips and tricks.
Here's the rundown again on what we're covering this week:
