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| MUSCLE GAIN |
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PART II: THE POWERFUL MUSCLE GAIN PROGRAM
Gain in muscle size and strength is the dream of many thin or underweight persons, looking for a dramatic transformation into muscular and toned bodies. Contrary to popular belief, being thin is not being fit. An untrained ectomorph can be underweight yet have high body fat. Due to the general assumption that only overweight persons have health risks, alarm bells don't ring for such a 'thin but fat' person and he/she often falls prey to 'silent killers' such as diabetes and heart disease.
Just like fat loss brings an overweight person to the ideal body, muscular development shapes an untoned body into an athletic attractive personality. However, unlike fat loss, the aim in a muscle gain program is not an increase in BMR (basal metabolic rate). In fact, these individuals are 'ectomorphs' i.e. born with a genetically fast metabolism and pay the price by tending to lose precious muscle. While others envy them for their ability to eat and yet not put on weight, they constantly face an uphill struggle against muscle loss and weakness.
While a strict fat loss diet can yield immediate results, even the best muscle gain regimen may take weeks to reap its rewards. An ectomorph's high BMR makes consistency and patience a compulsory pre-requisite of every successful muscle gain program.
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THE MUSCLE GAIN FORMULA
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Train: Intense Weight training
Intense weight training is the powerful push that tilts the balance from breakdown to growth, i.e. from muscle loss to gain. For a body used to catabolizing muscle daily, the muscle breakdown caused by weight training is so powerful, that it forces the body into growth. Just like a wound forces the body to repair and heal, breakdown or catabolism forces the body into anabolism.
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Eat: Adequate Carbohydrate and Protein
Adequate protein is a must for muscle growth since protein is the only nutrient that can repair muscle. The total requirement of protein must be scientifically calculated based on lean body mass and intensity of the weight training and must be met daily with first-class protein. Sufficient carbohydrate has to accompany the protein to feed and satiate the ectomorph's burning metabolism. Only after the energy needs of the high BMR are met by adequate quantity of carbohydrate, the protein in the diet is totally spared for muscle repair and growth.
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Rest: Recovery
Rest and recovery, an integral part of any fitness program, is vital to an ectomorph trying hard to accelerate muscle growth for it to overtake muscle loss. If weight training is breakdown and nutrition is repairing raw material, rest and recovery is the third leg of the tripod of fitness, i.e. the time required for repair and growth. Overzealous overtraining is the enemy of muscle gain, and correct exercise scheduling is a must with enough time for recovery in-between two intense workouts. |
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AN IDEAL MUSCLE GAIN DIET
Muscle gain is achieved by maximizing muscle growth (anabolism) and minimizing muscle breakdown (catabolism):
1. MAXIMUM ANABOLISM:
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Meals every 3 hours throughout the waking hours (total 5-7 meals a day) to ensure a constant supply of carbohydrate for energy or protein for muscle repair
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Adequate first-class protein calculated as 1.5-2.5 gm/kg lean body mass (depending on intensity) and distributed equally in each meal, to keep the body in continuous anabolic state
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Keep carbs higher than protein and maintain Protein-Carb ratio in the diet and in each meal such as P:C =1:2 or 1:3 to ensure the carbohydrates are always acting to spare protein for muscle repair. The higher the BMR, the higher the protein-carb ratio needed. |
2. MINIMUM CATABOLISM:
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Include anti-catabolic Antioxidants such as 1gm vitamin C and 400IU vitamin E once immediately after workout to fight muscle breakdown due to free radical attack. These may even be taken twice a day to reduce the high catabolism and also to boost low immunity.
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Increase intake of water and fluids to 5-6 litres distributed throughout the day. Water also acts as an indirect anti-catabolic. Water is the base that the body builds on, and hydration gives the body space and environment for growth. Dehydration is a state of catabolism and accelerated muscle loss.
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Muscle gain is achieved by maximizing muscle growth (anabolism) and minimizing muscle breakdown (catabolism):
ULTIMATE NUTRITION'S MUSCLE GAIN STACK
A Powerful Muscle Gain program stacks the following supplements:
PRODUCT 1: Weight Gainer to supply the required protein-carb ratio and calories such that the carbohydrates spare the protein totally for muscle growth
PRODUCT 2: Creatine and Nitric-oxide boosters to boost power and muscle pump in intense weight training and accelerate muscle growth and recovery
PRODUCT 3: Whey protein to boost anabolism after workout and keep the body in positive nitrogen balance throughout the day
PRODUCT 4: Amino acids - BCAA (Branched chain amino acids) for energy during intense workout, and Glutamine for recovery after intense weight training
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MUSCLE GAIN STACK 1
Muscle Juice and Creapure
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Prostar Whey or Isosensation93, BCAA powder and/or Glutapure
PRODUCT 1:
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Weight Gainer to supply the required protein-carb ratio and calories such that the carbohydrates spare the protein totally |
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for muscle growth |
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Muscle Juice - High-calorie weight gainer supplying 55gm protein (whey, casein and egg) with P:C ratio of 1:3 |
Use: 2 scoops two to three times a day in-between meals; May be taken pre-workout and post-workout if not using whey protein
PRODUCT 2:
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Creatine and Nitric-oxide boosters to boost power and muscle pump in intense weight training and accelerate muscle growth |
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and recovery |
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Creatine Monohydrate - Pure creatine monohydrate, a basic and economical product to boost power and growth; requires to |
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be taken with glucose for uptake into muscles |
Use: 1 tsp with 3-4 tbsp glucose in 300-400ml R.T. (room temperature) water post-weight training or empty stomach in the morning (on cardio and rest days).
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Loading Phase: Take 4 times a day for 5 days, or once a day for one month (as directed above) |
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Maintenance Phase: Take once a day for 6-8 weeks (as directed above) |
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Directions: Store Creapure away from heat, light and moisture. Do NOT pre-mix; mix thoroughly in water and consumed immediately. You MUST drink at least 5-6 litres of water daily. Do NOT consume alcoholic or caffeinated beverages or other dehydrating agents.
PRODUCT 3:
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Prostar Whey - 81% good quality whey protein for muscle growth, but within a budget (value for money) |
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OR |
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Isosensation93 - 93% highest quality whey protein with added growth factors for accelerated muscle growth; great for |
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those with lactose intolerance or sensitive digestive systems |
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Use: Always taken with carbs. Pre-workout in milk and post-workout in water; May be taken with any high-carb meal in which first-class protein from food (chicken, fish, eggs, skimmed paneer) can't be taken
PRODUCT 4:
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BCAA powder - 6 gm pure branched chain amino acids with ideal 2:1:1 ratio of Leucine, isoleucine and valine for energy |
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use during intense training Use: 1 scoop each with pre-workout and post-workout meals |
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AND/OR |
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Glutapure - 5 gm pure glutamine to fight stress, reduce muscle breakdown and speed up recovery from intense training |
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Use: 1 teaspoon 2-3 times a day; with post-workout, night and morning meals |
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NOTE: Products 3 and 4 are optional as per requirement and are common to all muscle gain stacks
SAMPLE SUPPLEMENTATION SCHEDULE*
I. FOR MORNING WORKOUT
On Cardio/ Rest days only:
Empty stomach: 1 tsp Creatine Monohydrate with 3 tbsp glucose in 300-400ml R.T. (room temperature) water |
| Meal 1: Breakfast: 5-6 tbsp Oats in skim milk
+ 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Morning Workout |
Meal 2: Post-workout
On Weight training days: 1 tsp Creatine Monohydrate with 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water
On Cardio/ Rest days: 2 scoops Muscle Juice in water |
| Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad
+ 6 egg whites or 1 scoop Prostar whey/Isosensation93 in skim milk |
| Meal 4: Evening: 2 scoops Muscle Juice in water |
| Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad
+ 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/IsoSensation93 in skim milk |
| Meal 6: Bedtime: 2 scoops Muscle Juice in water |
II. FOR EVENING WORKOUT
On Cardio/ Rest days only:
Empty stomach: 1 tsp Creatine Monohydrate with 3 tbsp glucose in 300-400ml R.T. (room temperature) water |
| Meal 1: Breakfast: 5-6 tbsp Oats in skim milk
+ 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Meal 2: Mid-morning: 2 scoops Muscle Juice in water |
| Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad
+ 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Meal 4: Pre-workout: 2 scoops Muscle Juice in water |
| Evening Workout |
| Post-workout meal (only on Weight training days): 1 tsp Creatine Monohydrate with 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water |
| Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad
+ 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Meal 6: Bedtime: 2 scoops Muscle Juice in water |
Add for better results: 1 scoop BCAA powder each with pre-workout and post-workout meals and/or 1 teaspoon Glutapure 2-3 times a day with post-workout, night and morning meals
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MUSCLE GAIN STACK 2
Massive Whey Gainer and Kre-alkalyn
WITH
Prostar Whey or Isosensation93, BCAA powder and/or Glutapure
PRODUCT 1:
Massive Whey Gainer - Vegetarian weight gainer supplying 55gm pure whey protein with P:C ratio of 1:2
Use: 2 scoops two to three times a day in-between meals; May be taken pre-workout and post-workout if not using whey protein
PRODUCT 2:
Kre-alkalyn - Buffered form of creatine, more stable and better absorbed; does not require glucose for uptake into muscles.
Use: 2 caps twice a day; pre- and post-workout on weight training days; morning and evening on cardio and rest days.
PRODUCT 3 and PRODUCT 4 are same as in MUSCLE GAIN STACK 1
SAMPLE SUPPLEMENTATION SCHEDULE*
I. FOR MORNING WORKOUT
| On all days: Empty stomach: 2 caps Kre-alkalyn with water |
| Meal 1: Breakfast: 5-6 tbsp Oats in skim milk
+ 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Morning Workout |
Meal 2: Post-workout
On Weight training days: 2 caps Kre-alkalyn with 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water
On Cardio/ Rest days: 2 scoops Massive Whey Gainer in water |
| Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad
+ 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk |
| On Cardio/ Rest days: 15-20 min before evening meal: 2 caps Kre-alkalyn with water |
| Meal 4: Evening: 2 scoops Massive Whey Gainer in water |
| Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad
+ 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Meal 6: Bedtime: 2 scoops Massive Whey Gainer in water |
II. FOR EVENING WORKOUT
| Only on Cardio/ Rest days: Empty stomach: 2 caps Kre-alkalyn with water |
| Meal 1: Breakfast: 5-6 tbsp Oats in skim milk
+ 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Meal 2: Mid-morning: 2 scoops Massive Whey Gainer in water |
| Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad
+ 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk |
| On all days: 15-20min before pre-workout meal: 2 caps Kre-alkalyn with water |
| Meal 4: Pre-workout: 2 scoops Massive Whey Gainer in water |
| Evening Workout |
| Post-workout meal (only on Weight training days): 2 caps Kre-alkalyn with 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water |
| Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad
+ 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Meal 6: Bedtime: 2 scoops Massive Whey Gainer in water |
Add for better results: 1 scoop BCAA powder each with pre-workout and post-workout meals and/or 1 teaspoon Glutapure 2-3 times a day with post-workout, night and morning meals
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MUSCLE GAIN STACK 3
Isomass Xtreme Gainer and Horse Power
WITH
Prostar Whey or Isosensation93, BCAA powder and/or Glutapure
PRODUCT 1:
Isomass Xtreme Gainer - High-quality muscle gainer supplying 65gm of time-release protein blend (whey, casein and egg) with 80gm carbohydrates along with creatine, glutamine, BCAA and nitric-oxide boosters
Use: 2 scoops two to three times a day in-between meals; May be taken pre-workout and post-workout if not using whey protein
PRODUCT 2:
Horse Power - Powerful blend of 3 forms of creatine and nitric oxide boosters for increased power and muscle pump; does not require glucose for uptake into muscles.
Use: 1 scoop taken twice a day; empty stomach in the morning and pre-workout (keeping 6-8hrs gap)
PRODUCT 3 and PRODUCT 4 are same as in MUSCLE GAIN STACK 1
SAMPLE SUPPLEMENTATION SCHEDULE*
I. FOR MORNING WORKOUT
| On all days: Empty stomach: 1 scoop Horse Power in 400-500ml water |
| Meal 1: Breakfast: 5-6 tbsp Oats in skim milk + 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Morning Workout |
| Meal 2: Post-workout On Weight training days: 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water On Cardio/ Rest days: 2 scoops IsoMass Xtreme Gainer in water |
| Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk |
| On all days: 15-20 min before evening meal: 1 scoop Horse Power in 400-500ml water |
| Meal 4: Evening: 2 scoops IsoMass Xtreme Gainer in water |
| Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Meal 6: Bedtime: 2 scoops IsoMass Xtreme Gainer in water |
II. FOR EVENING WORKOUT
| On all days: Empty stomach: 1 scoop Horse Power in 400-500ml water |
| Meal 1: Breakfast: 5-6 tbsp Oats in skim milk + 1 scoop Prostar whey/ IsoSensation93 in skim milk |
| Meal 2: Mid-morning: 2 scoops IsoMass Xtreme Gainer in water |
| Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 6 egg whites or 1 scoop Prostar Whey/ IsoSensation93 in skim milk |
| On all days: 15-20min before pre-workout meal: 1 scoop Horse Power in 400-500ml water |
| Meal 4: Pre-workout: 2 scoops Isomass Xtreme Gainer in water |
| Evening Workout |
| Post-workout meal (only on Weight training days): 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar Whey/ IsoSensation93 in water |
| Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar Whey/ IsoSensation93 in skim milk |
| Meal 6: Bedtime: 2 scoops IsoMass Xtreme Gainer in water |
Add for better results:
1 scoop BCAA powder each with pre-workout and post-workout meals and/or
1 teaspoon Glutapure 2-3 times a day with post-workout, night and morning meals
*Disclaimer: The recommended diet program is not a substitute for any advice given by a qualified nutritionist. It is a general guideline and can be followed only after a complete medical check-up and assessment of individual requirements in consultation with a sports nutritionist.
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