3 Simple Steps and 3 Basic Protein Fractions that will get you Leaner and More Muscular than you Ever Thought Possible
Getting better results in the mirror faster is what everyone wants. You’re willing to do the work, but you want every advantage you can get. But what are the results you are looking for? Well, if you’re like the vast majority of us, it’s all about shrinking the fat between your muscles and getting your muscles larger so you can get that “well-built” look.
Look no further! Accelerating your results in the gym with the perfect supplementation, meal plan and the ideal training strategy is what we’re going to cover, so pay attention!
Hitting the gym and not getting the results you were looking for quickly enough is enough to send even the most-dedicated gym rat heading for the hills. But getting the results that you need to fuel your commitment to training hard and getting even better results is really a matter of employing the right strategy from the beginning. Part of that strategy is training, part of it is effective supplementation, and the final piece of the puzzle is, you guessed it: dreaded dieting.
We’ll cover them here in short concise pieces to get you into the gym and getting results in lightning speed.
Part 1: The Right Training
This part is far from rocket science, but making sure that you have the right theory at the beginning is critical to your success.
Most people beginning a new program are either people who already have a plan but are looking for a change, or people who are heading back into the gym armed with a new program. Either way, this strategy will work equally well.
“Separate your muscle groups so that you can sufficiently exhaust that particular area.”
First off, you want to separate your muscle groups so that you can dedicate enough time to each group and sufficiently exhaust that particular area. There are several ways you can separate the groupings, but for this program we will make it relatively simple.
- Body Split 1) Chest/Shoulders/Triceps
- Body Split 2) Back/Biceps
- Body Split 3) Legs/Abs
Download the complete workout plan.
With respect to the training strategy, in order to achieve the ideal body type, you will want to perform the first set with a lighter weight, something that you can do without a great deal of effort, but enough resistance to get the muscle warmed up and initiate sufficient blood flow to prime that muscle with oxygen, nutrients and waste removal. This should be approximately 30 to 40% of your maximum.
For example, if you can bench press 2 x 45-lb plates (225 lb), you should be warming up with a 90-lb weight. Your next two sets will be heavier working sets that are designed to overwhelm your muscles before you reach 10 reps. If you get to 8 reps and fail, you’ve got the perfect weight. This will comprise sets 2 and 3.
By set 4, you will reduce the weight to a level where you can get between 15 and 20 reps. You should reach failure here as well, but with a reduced weight. If you can go past 20, the weight is too light. The strategy is to get your muscles nicely warmed up to take full advantage of the heavy lifts in sets 2 and 3.
Why does this Training Work so Well?
With the heavy sets, you are creating maximum muscle stimulation in the shortest period of time and putting a good deal of pressure stimulation on your nerves, often referred to by advanced lifters as “getting under the weight.”
“When you are performing each repetition, contract the muscle as much as possible.”
When performing each exercise, focus on form as much as possible. More specifically, when you are performing each repetition, contract the muscle as much as possible. Be sure to really shorten the muscle and feel the contraction at the top of every movement.
The final set allows your body to reach failure at a lower weight increasing the blood flow to the muscle and giving you a full and satisfying pump. This is a great time to stretch the target muscle between sets. Stretching helps to break up the muscle fascia, which in turn, increases the room that your muscle has to grow.
Training with this level of intensity and using proper form will create the maximal level of muscle tissue stimulation. This forces your body to react to and overcome the load of the training. Your body does this through a wide variety of mechanisms. The most obvious one is an increase in the release of Growth Hormone.
It is important to keep your training time under one hour. Training durations greater than one hour tend to increase the hormone Cortisol and reduce the action of Growth Hormone.
Part 2: The Nutrition Timing
“Your goal is to direct as much energy toward building lean muscle while minimizing the level of body fat.”
The nutrition aspect of building a body to be proud of can be easy. One of the keys to it is being able to understand why you are eating – what drives the purpose? Rather than, I just feel hungry. You need to deploy a strategy that matches your goals.
Your goal is to direct as much energy toward building lean muscle, while minimizing the level of body fat. In order to achieve this you need to alter the schedule of feeding.
So what’s the strategy? We’re going to make it easy to follow and slightly modify the standard pattern of eating. You normally eat three solid meals a day: breakfast, lunch, and dinner. We’re going to increase the meal frequency by adding a meal between breakfast and lunch, one between lunch and dinner and then a snack before sleeping. On the whole, we’ll shift away from any processed foods, and increase the amount of higher quality proteins.
The Meal Plan
Optional Supplementation: AMINOCORE (1 Serving) – 10 minutes before eating
Meal 1: Breakfast
3 to 4 Egg Whites with 1 Egg Yolk, ½ Cup Oatmeal and ½ Cup Non‐Fat Plain Yogurt.
Meal 2: Mid‐Morning
1 Can Tuna Fish with Mixed Green Salad (Tuna can be replaced with grilled Chicken if you prefer), Olive Oil with Vinegar on the salad with chopped green onions.
Optional Supplementation: ISOFLEX (1 to 2 Servings) mixed with Non‐Fat Milk or Water.
Meal 3: Lunch
Steamed Broccoli (1 Cup), Grilled Steak (fat trimmed) 6 to 8 oz., Non-Fat Cottage Cheese. If you have to eat out, choose a lean meat with steamed vegetables.
Meal 4: Mid‐Afternoon
Mashed Sweet Potato (1 Cup).
Meal 5: Dinner
- Option 1: Pan Grilled Salmon (using Olive Oil, season with salt/pepper and lemon), Steamed Asparagus 6 to 8 spears, Basmati Rice (1/2 Cup).
- Option 2: Grilled Chicken salad with Broccolini and Quinoa (1/2 Cup)
Meal 6: Pre‐Bed
2 Egg Whites mixed with Non‐Fat Milk and 1 scoop of CaseinFX (25 g Protein).
Part 3: The Supplementation
Everyone’s got an opinion when it comes to supplementation – what to take and when to take it, but at the end of the day, when you look at the people who have the best physiques, they’ve matched a solid supplementation plan to their training and nutrition. While there is a wide range of supplements you can take, we’ll focus on just one to get you the best bang for your supplement budget.
Branched Chain Amino Acids (BCAAs) are three specific protein fractions found in all complete proteins like Red Meat, Chicken, Eggs and of course, Whey Protein supplements. They make up approximately 35% of the essential amino acids in human muscle tissue. What makes BCAAs such a major focus of research and a favorite of bodybuilders everywhere is their unique effect on muscle.
First off, their structure is different from other amino acids. This changes the way they are absorbed by the body and more specifically into your muscle tissue. Your muscles absorb BCAAs readily and they like to use them as fuel. The upside of this is that when you are training hard your body typically breaks down actual muscle tissue as fuel. With a ready supply of enough BCAAs, this happens a lot less and there’s a lot of research to support this.
“BCAAs literally change the gene expression within your muscle tissue.”
You might ask, well how does it do this?
BCAAs literally change the gene expression within your muscle tissue. In other words, it changes the way your muscles react to training. Normally the genes in your muscle cells produce a protein called MAFbx, which in turn attracts an enzyme that breaks that muscle tissue apart: aka catabolic muscle breakdown. That’s the bad news. The great news is that a consumption of BCAAs at 80 mg/kg (anything over 7 g for an average person) will dramatically reduce the expression of this gene and as a result, greatly reduce the amount of muscle you would have lost.
On top of this, studies show an increase in the expression of mTOR in muscle with BCAA supplementation. mTOR is sort of like the opposite of MAFbx. It signals the muscle tissue to increase the rate of protein synthesis. In the study, they measured these increases through gene chip analysis to get a precise measure of the increase in the presence of mTOR. The increase was 3.5 times greater with the supplementation of BCAAs.
So that’s all well and good, and pretty scientific, but you probably wouldn’t have believed me if I just said BCAAs build muscle, would you? More importantly, how do you take full advantage of these principles in the real world?
“The muscle your body doesn’t break down, you get to keep.”
Weight training and cardio are two instances where you want to prevent the breakdown of muscle – it’s like saving money, a penny saved is a penny earned, right? Well, same goes for muscle. The muscle your body doesn’t break down, you get to keep. The best part about keeping more muscle on your frame is that muscle tissue is highly metabolic. In other words, it takes a lot of caloric energy. This translates into a greater number of calories being used whether you are active or not. Over time, this can translate into fat loss!
So, what’s your strategy then?
Every time you lift weights and/or do cardio, preferably during, or at least immediately after, you should be consuming BCAAs. The other time when consumption of BCAAs can be very useful is when you are without food. Your body will go into a catabolic state when it senses that you are without food. If you can’t eat every 3 hours (and let’s face it, most people can’t), you can mix up some BCAAs and take full advantage of the muscle-building and anti‐catabolic effect.
ALLMAX has a few forms of BCAAs – regular straight BCAA powder in a 2:1:1 ratio, easy-to-take AMINOCORE tablets, or the flavored AMINOCORE powder drink.
All will work, but the best of the 3 is really the powdered drink. It’s flavored, it has the proper 45:30:25 BCAA ratios and it gives you the right amount of BCAAs to get the effect shown in the study.