I know many guys have spent the last several months concentrating on shedding bodyfat and getting in Summer shape. This is an excellent practice, as it not only improves your body composition, and allows for you see muscular definition, but it provides you with valuable insight in terms of how your body responds to specific dietary changes, manipulation, etc.
With Winter quickly approaching, many people shift their attention from cutting and begin preparations for adding new muscle mass. This is another great practice, but if you want to add “quality” mass to your frame, it takes the same level of discipline and dedication as it does to get ripped.
For me, the key to adding quality mass has always been a combination of Quality plus Quantity, or what I like to refer to as More equals More. In other words, more protein, more carbs, more fats, more calories, more rest, etc. Over the years, I’ve found several nutritional and training techniques that worked wonders in terms of adding not only quality size, but strength and physical performance. I would like touch on a few of them here today and I’m happy to get more technical in the comments area as well as future articles on the subject.
THE CALORIES: I’ve found that a gradual increase of 350-1000 calories over your daily normal maintenance level should provide you with an initial bump to help you gain 1-3lbs of solid mass per month, depending on your current height, weight, body composition, daily work schedule, etc. I know, 1-3lbs doesn’t sound like much, so consider the size of a 1lb steak… start slapping those 1lb steaks on to your physique; quality mass makes quite an impact. Proper ratios are very important as well. I’ve found that my body responds best to 40% Protein, 40% Carbs, 20% Fats during a mass-building phase. This is another excellent opportunity to learn how your body responds to these dietary adjustments.
THE FOOD: Just because we’re increasing the calories, doesn’t mean that we get a free pass to eat junk food for those extra calories. We’re still concentrating on the highest quality foods, just an increase across the board of the same quality foods you’re accustomed to. Clean Protein sources. Clean Complex & Fibrous Carbohydrate souces. Clean Fat sources. Make sure these are whole foods or minimally-processed foods. By “minimally” processed, I’m referring to things like brown rice, oatmeal, olive oil, pasta, legumes, etc… Everything else is always purchased from the fresh meat, fresh produce or fresh fruit sections of the store. This is also an opportunity to focus in refining your pre & post workout nutrition.
THE MIRROR: In the same way you use the mirror to evaluate your muscular definition, you will now use the mirror to evaluate your muscular gains. Pay strict attention to your muscular fullness and your waist size, along with your abdominal definition (particularly, first thing in the morning). The mirror doesn’t lie. Developing a firm grasp of “the mirror” will point you in the right direction in terms of caloric/nutritional manipulation. The mirror is a very important tool. Are you practicing your posing? I touched on this a while back – very important at this phase as well, as the increase muscular volume will allow for more intense flexing. If you want to develop a firm grasp on your physical development… Always Be Posing – no joke.
THE TRAINING: Time to simplify things a bit, get back to basic straight sets, etc., but make no mistake about it – if you increase the quality/octane of your nutrition, you will notice an immediate performance increase in the gym. Please be careful. This new found strength and energy needs to be carefully regulated in order to safely stimulate new muscular growth. Just because you feel that you can lift another 50lbs, doesn’t mean you should immediately do so. Focus on your form and take your time to increase the weight you’re pushing. Be responsibile. Don’t be foolish. Another note: if you’ve noticed an increase in aches and pains over the last few months while losing bodyfat, the added calories and nutrients should alleviate much of this.
I’m not a huge fan of too many supplements, as your nutritional intake should come from actual food first. However, there are a few supplements that I’ve used over the years with excellent results…
PROTEIN POWDER: Whey protein is excellent for pre-workout, post-workout and throughout the day. Proven product. Please research the endless benefits. Optimum Nutrition is my personal preference.
CREATINE MONOHYDRATE: Cellular volumization, massive strength and recuperation. The list goes on. Proven product. Please research the endless benefits. Optimum Nutrition is my personal preference.
MCT OIL: Medium Chain Triglycerides. Another excellent way to add quality calories to the diet when gaining lean mass. Please research the endless benefits. Parrillo Performance is my personal preference.
This is always a great time during the bodybuilding journey. You should sleep better. You’ll be much stronger and fuller. Your joints should feel great.
In closing, I would like to share a video of IFBB Professional Evan Centopani. It’s not the typical bodybuilding training video you would expect, as a matter of fact, there is no training in it at all. The focus is mainly on food, high-quality nutrition, daily structure, picking fresh vegetables from the garden – this is my style: simple & effective. Enjoy… https://www.youtube.com/watch?v=PBfDWstg3Hc
All the best!
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