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Muscle Building Program

Goal: Build Muscle

Exercise Program

  • Conduct intense weight-training exercise utilizing basic exercises such as the bench press, squat, rows, curls, etc. You should train 3-4 times per week for no more than 45-60 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles.
  • Perform 20-30 minutes of cardiovascular exercise 3 times per week. If possible do your cardio exercise first thing in the morning on an empty stomach.

Nutrition Program

  • We recommend that you consume 5-6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. If you start to lose lean muscle, you can increase your calorie intake slightly, especially during your first few meals of the day. Eliminate saturated fats as much as possible.
  • Try to consume at least 1 gram of protein per pound of bodyweight per day. In other words, if you weigh 175 lbs., target 175 grams of protein per day.
  • Keep protein and fat intake fairly consistent. Use carbohydrates as your variable. If you feel like you’re not gaining enough lean muscle, increase your carbs slightly. If you seem to be adding too much fat, drop your carbs down. Make moderate adjustments for best results.
  • Drink one-half to one full gallon of water each day.
  • Allow yourself a cheat day once a week to satisfy your cravings and eat whatever you want.

Supplement Program

  • Muscle Express is a complete weight training program designed to help you gain muscle mass fast.
  • Use a quality multi-vitamin / multi-mineral formula.
  • Take extra antioxidants. 500-1000 mg of Vitamin C and 400-800 iu of Vitamin E is recommended.
  • Use 2-3 Meal Replacement Powders (MRPs) per day. This will help insure that you take in enough lean quality protein to support muscle mass gains.
  • Try the amino acid L-Glutamine. This is one of the most under-rated supplements available. It acts as an anti-catabolic to help you add new muscle and to maintain muscle while dropping fat. See AST Glutamine.
  • Use Creatine. I prefer Pumped Extreme, it is scientifically developed with ideal transport ingredients to insure optimum cell uptake.
  • Essential Fatty Acids! EFAs are wonderful, healthy fats that can help support your efforts tremendously. See the Total EFA.
  • Use Amino Acids if you have trouble consuming enough protein.
  • These are the basics, there are many more quality supplements available and as always I recommend that you visit this site frequently to stay in tune with all the latest information and research.

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Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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