Tips to Get Ripped-Get BIG MUSCLES!

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WORKOUT RULES

Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive “listen to me if you want to look like me” level in the gym. He was bigger than my client, so even though my client’s “intellectual” mind knows that advice is absurd; his “unrealistic dreamer” mind took this information very seriously. So seriously that he changed his program and didn’t inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don’t judge the validity of what a person says by how they look. Just because the guy is huge doesn’t mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

Adding a legal steroid supplement to your workout program will really help build muscle and gain muscle mass.

Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it’s natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or “positive” motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.

Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every “angle”. This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That’s it. Doing more than that won’t build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don’t want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important “non-active” time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don’t want to give up, so it must be kept to a minimum. It won’t hurt your progress as long as you don’t over do it. If you find that you are doing more aerobic activity weight training, that’s overdoing it.

I also don’t recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

Don’t program hop

Here’s how it usually happens. You’ve just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, “program hoppers”. They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest “hot” workout or exercise.

My advice is don’t do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.

Having Trouble Building Muscle? Read On—

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Have you ever asked yourself that question? Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle or staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

ps-mass-gainer-stack-6packIt’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

Should I be using legal steroid supplements, and when should I be taking them?

If you can afford legal steroids supplements you should be using them. The basic three you should be considering are testosterone boosters, weight gainers and muscle builders. Legal steroid supplements are the fastest known way to grow your muscles. Protein shakes are great too. Shakes are particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Legal steroids supplements are supplements, not meal replacements.

Am I training hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality not quantity.

Do I get enough rest and recovery time?

When you workout you’re not building your muscles, you’re breaking them down. The reason why you looked “pumped up” when you’re in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn’t it?

So you can see that despite what you read in magazines or on the web about building muscle, it’s surprisingly simple. If you get the four aspects I have mentioned in this article right, building muscle easy.

Train to Muscle Failure-Gain Muscle Mass

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You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscle growth.

Muscle Growth – Muscle Recovery – Burn Fat – Get Strong

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that training to failure has to play in intensifying the training effect.

Anything less than maximum effort will reduce the effectiveness of your muscle building workout. The only way to force an optimal reaction in any muscle is to train it to failure – in other words, no matter how much effort you put in you are simply incapable of completing one more rep of a given exercise.

Too many people seem to finish a set when they reach a certain number of reps.  But the body will only show significant change if you ask it to do something extra. Only by passing through the break-over point of momentary muscle failure.  Stimulates muscle growth.

Anyone starting out on their bodybuilding career should not attempt. This method of training as it could lead to serious injury. Spend several months perfecting exercise form and conditioning the body to lift heavier weights before gradually introducing training to failure. Adding a legal steroid with anabolic like properties will help you train insane! 

Mind Over Muscle

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We now move into an area that is far too neglected by mainstream health and fitness professionals, the mind. Most books or courses concentrate on the physical side of weight gain and completely neglect the mental side of things.

Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don’t use their minds to help in the process.

Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by “day dreaming”, you can significantly improve your chances in achieving your goals.

Visualization is a great weight gain tool and its as simple as visualizing your body as you want your body to look like. This mental image of yourself is then transferred to your subconscious mind, which in turn starts to work on your body, shaping it in accordance with your mental image.

This means that if you program your subconscious with a mental image of yourself as a more muscular person, through persistence your mind will accept this and aid your body to conform to this mental image.

Once your mind is programmed with the proper mental images, it will start to work in assisting you to gain weight. I can’t stress enough how important it is for you to believe in your visualization goals. You have to let go of your past failures and refuse to entertain any negative images that come into your mind.

If you can visualize your body at its perfect proportions, the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits.

Programming your mind into believing that you can gain weight, and to visualize yourself with your perfect proportions is of the greatest importance.

Try to think of a different image of yourself, then let your subconscious do the work for you. If you think of your body as being out of shape all the time, then the subconscious mind will find ways to make it so.

The sub-conscious looks after all of all your vital functions, it is the cause of all your good and bad habits, and also regulates the muscles of the body (The muscles are controlled by the sub-conscious) and body-fat composition on the body.

Try to visualize your body as lean and as muscular as you would like, and your mind will work on that image. The mind can be a great partner in gaining weight.

Relaxation

Relaxation the best way to reach the sub-conscious and will slow down the mind, turn off the exterior world so as to tune in to one’s inner self. The best times for these sessions are in the morning and late at night right, just before going to sleep.

Perform two sessions, one in the afternoon (Primary) and the other before going to sleep (Secondary) but once a day is quite sufficient. Sessions usually last 20 minutes, which isn’t time consuming especially when taking in the benefits received.

It has been stated that one of these sessions is equivalent to 2 hours of deep sleep and upon waking you will feel revitalized and full of energy. Believe me instead of worrying about time constraints; you will be looking forward to the next session.

When you begin your relaxation sessions, make sure you won’t be disturbed – lock the door, take the phone off the hook and loosen all clothing. Now find a comfortable position, whether it is lying down or sitting in a comfortable chair.

Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind.

Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity, but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds.

Each one of these breathing cycles should last for 30 seconds. Complete five cycles and after each cycle you will be feeling more and more relaxed.

Having reaching this calm relaxed state, start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible.

Picture yourself ten weeks from now on the beach. Walking briskly and confidently to your favorite spot, breathing normal and relaxed. Smile to yourself; you could keep walking like this for miles without feeling fatigued.

Laying your towel out and begin to take your clothes off. Revealing a muscular, toned, well conditioned body. You have just bought a brand new swimming suit. Just weeks before would have been lying in your closet waiting to be used.

Glancing around you notice the beach is busy. Catching the eye of someone of the opposite sex, they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue.

Or try this:

Visualize your family and friends complimenting you about how good your body looks. Try to view the scene as it is happening this instant – in the present, not in the future.

Using these visualizations you can construct in your mind any scene that desire. See yourself exercising, socializing, in the company of friends. Try and hear people complimenting you about your new muscular body, and watch their admiring glances. Make the mental image as real as possible.

Remember set a goal for your ideal weight

You must want to gain weight-using legal steroids will help you with this.

Visualize yourself at your ideal weight, adding a steroid alternative gets you there quick.

Use positive images at every opportunity

Practice these sessions on a daily basis and over a period of ten weeks. You’ll be on your way to become more fulfilled, happier and muscular.

Muscles and Nutrition

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Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

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The body utilizes nutrients in food to perform daily metabolic and what’s commonly referred  “wear and tear processes”. With building muscle, additional strain put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate protein, vitamins, minerals, fats and large amounts of water. If serious about getting lean and ripped. Say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products.

How much protein do you need?

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. A lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams,an egg approximately 5 grams and a slice bread 3 grams.

There are also bodybuilding legal steroid supplements you can add to your daily routine. Making use of bodybuilding/legal steroid supplements can help you in bodybuilding to keep your body fit and healthy. There are many to choose from all over the internet. A good steroid alternative is Miltiant Muscle. Do your research in bodybuilding supplement forums and even product reviews on amazon.com and ebay.com

Lastly in bodybuilding it’s not, ‘the more the better’. Rather it is ‘the more precise the better’. Don’t over exert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. 

How To Keep Your Head When You Get Light-headed At The Gym

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Ask any body builder taking anabolic legal steroids will say they will feel light headed, nauseous and even sometimes even puke when they train big muscle groups with exercises such as squats and dead lifts. Some great bodybuilders even take pride that they puke after an intensive bout of weightlifting as an indication that they have had a fantastic workout. But to many, these symptoms are unpleasant, disruptive and could be even be dangerous and cause injuries. Perhaps, you may also have experienced these symptoms as well.

What happened? Well, there could be several causes.

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• First of all, you may have eaten or drunk too much before your gym workout. Blood is channeled to your digestive organs for your digestive process. But when you begin to exercise intensively especially on big muscle groups, a lot of blood is channeled away from your digestive organs to the muscles. When that happens, food is now in your digestive system left unattended and therefore undigested and thus causing you to feel nauseous.

• Your blood sugar level may be low. This could happen when you are on a low carbohydrate caloric restriction diet or have not eaten for sometime and is now lifting heavy weights. You will feel giddy, tired and may even develop a headache and suffering muscular weakness. It simply boils down to a decreased of energy level for not having enough energy nutrients prior to your workout.

• The most common cause of nausea when weight lifting is low blood pressure. It could be inherent that you have low blood pressure and if not, it is caused by change of body position. Have you ever felt giddy when sitting stationary for sometime then suddenly gotten up and stretch? Well, if you have had that experience, then the same logic and science applies. The sudden fall of blood pressure happens when you are in a squatting position. Then suddenly bursting upwards to a standing position. While blood pooled in your lower body. Not sending the blood fast enough to your upper body and your brain.

These are some of the reasons why many of us will experience giddiness, nausea and even puke.  When we do exercises like squats and dead lifts with heavy weights and when working on big muscle groups.

Now that we know the reasons, we can avoid these unpleasant symptoms. Take necessary precautions during our gym workout on heavy weight days. Adding a legal steroid alternative will help you build muscle quick.

Increase Muscle Mass and Gain Weight-Be the Biggest Guy at the Beach!

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If you want to increase muscle mass and gain weight, while weight lifting. Remember that in order to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important part of gaining weight and building new muscle tissue. When you feed your body more food than it can burn, you gain weight. Weight training is also an important part of gaining weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and proper diet is the best, most effective way to gain weight and increase muscle mass.

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Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight. Legal steroid supplements can play a role in building body mass if taken while adjusting your diet and training with weights. A great supplement for beginngers is Dianadrol by MuscleLabsUSA. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses.

Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass. Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue.

If you want to get the maximum benefit from your mass building routine. Avoiding the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest. Produces results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques. Lots of rest are the common elements shared by every successful body builder.

Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you.

The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don’t work your muscles, they won’t grow. You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

SUPERSETS-Get Big Muscles

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If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn’t you super set like them since you have seen that super setting can help you build big muscles?

bodybuilding-stack-MM4PackWhat is weight lifting super set? A super set is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of super set such as, antagonistic muscle super set, pre-exhaustion super set and post exhaustion super set…..etc. We will discuss just these 3 of the more popular super sets in this article. Adding a steroid alternative that mimic anabolic steroids with these super sets will have your muscles grow like crazy!

• Antagonistic Muscles Superset

An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic super set on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one super set. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

• Pre-exhaustion Super set

In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on. Which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

• Post – Exhaustion Superset

Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. Allowing you to lift heavier weight for the compound exercise because your targeted muscle group not pre-exhausted yet.

Vary each of these various forms of super set every 2 – 3 months. Watch your muscles explode with big massive muscle growth. Adding a legal steroid supplement will give you the push you need!

Using Partial Reps to Get RIPPED!

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You can only build muscle tissue if you can generate progressively stronger muscular contractions. Bodybuilders find ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

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In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that partial repetitions have to play in intensifying the training effect.

One of the biggest dangers confronting serious bodybuilders is the tendency to over train. Because bodybuilders at the advanced level must resist the temptation to seek improvement. Furthermore,  by simply adding more exercises or extra workouts to an already demanding schedule.

One way to maintain progress yet avoid over training is to make constructive use of partial repetitions. While this allows the introduction of additional intensity without adding significantly to the duration of training. To get the most out of partial repetitions you should follow these simple steps:

1. Use a much heavier weight than you would for the full range version of the same exercise.

2. Perform partial reps only from the halfway stage or mid-point of the exercise.

3. Use this method primarily on lagging body parts.

4. Perform only one exercise for one set per body part.

5. Use only as a supplement to full range movement exercises, not instead of.

Eat to GROW MUSCLES-The Ultimate Muscle Meal Plan

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With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man… Well, you haven’t tried my ultimate “salad on roids” yet!

Keep in mind that this salad is not low in calories. It’s not low in fat. It’s not low in carbs.

And guess what…that’s the whole point! It’s not low in anything, but it sure as hell is HIGH in everything under the sun that’s good for your body… just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it’s highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

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Keep in mind that last point… when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn’t need to crave any more food, because it has all of the nutrients it needs.

I’ve experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can’t say that I’ve had a craving in at least 5 years! No joke.

Alright, here’s the special muscle meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves
approx 1-2 cups mixed leaf lettuce
shredded carrots
1/2 of a ripe avocado, diced
2 hard boiled eggs, diced (preferably organic, cage free)
3 Tbsp chopped pecans
1/4 cup dried cranberries
top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo’s Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you’ve got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let’s look at the approx macronutrient breakdown:

Protein: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don’t care about the high fat content of this meal… because every last gram of the fat in this meal is VERY healthy… from the pecans, the olive oil, the Udo’s oil, the fresh avocado… and yes, even the fat from the eggs is good for you!

How about the carbs? Well, out of a total of 48 grams, you’ve got 12 grams of fiber. That’s a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you’re probably also wondering why there isn’t a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn’t too shabby. Considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy. Instead use it for muscle building or maintenance.

Overall, with this meal plan, you’ve got a great mix of healthy fats, good fibrous carbs. Quality protein and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients. Adding a legal steroid from Pharma Supplements will help with muscle mass as well.