I want to share with you 4 secret nutrition tips that no one else will tell you about.

First understand that nutrition is king and it will contribute to about 70-80% of your results that you get while the other percentage will be from training and recovery.

Hard to believe right? But I assure you, nutrition is the deciding factor when trying to gain muscle mass.

In this situation think of your body as a vehicle. We need to fuel our bodies with the right nutrients to allow us to lift heavier weights than we are used to that will lead us to breaking down the muscle so that it can be rebuilt and let us gain muscle mass faster than ever before.

Let’s jump right into 4 of the most essential nutrition tips you need to know.

Carbs: Fat gain or muscle gain?

Carbs are really a double edged sword. You see carbs are used to provide fuel to our bodies to allow us to complete every day activities. Carbs also help shuttle amino acids (proteins) into our muscle cells.

Dont believe that carbs should not be consumed. The critical part is determining the right type of carb to consume and eating just enough carbs.

Here’s a quick checklist to remember regarding carb consumption;

-          Whole Grain Complex Carbs should be consumed every meal of the day except for the last meal before bed. Eating complex carbs will provide you with a constant slow release flow of glucose without spiking insulin.

-          Simple Carbs such as fruit juices, natural fruits and white pastas and bread should be consumed post-workout as our bodies require a fast insulin surge to restore depleted glycogen levels. Our levels of glycogen is basically our storage site for glucose and carbs. When we weight train, we deplete these reserves which then we need to replenish in order to gain muscle mass

Proteins: How Much is enough?

Typically, people recommend about 1 gram of protein per pound of bodyweight when trying to gain muscle mass but as a skinny guy or someone who has a hard time putting on weight, I would recommend having about 1.4g/lb of body weight.

Since you will be working out quite a bit and looking to gain muscle mass, the extra protein will not hurt your efforts and can only lead to benefits in your quest to put on size.

Always stick with leaner cuts such as fish, tuna, chicken eggwhites and protein powder.

Balancing Amino’s For Maximum Protein Sythesis

Protein’s are the building blocks of muscle gain and when you want to gain muscle mass, it is vital to include a variety of amino acids.

There are different types of proteins and different types of protein sources all contribute to different amino acids. You should try and balance the amino acid profile of the sources you are taking in.

For example, you should not just eat chicken all the time as it only contains certain amino acids but not all of them. Instead, include a variety to ensure proper balance and better protein synthesis.

Only 10 out of 20 amino acids can be made within the body by a human. The others must be supplied in the food. Failure to obtain enough of even 1 of the 10 essential amino acids, those that we cannot make, results in degradation of the body’s proteins.

Unlike fats the human body does not store excess proteins in storage. The amino acids must be in the food every day.

Timing Your Carbs To Avoid Fat Gain

If you want to gain muscle mass and keep your gains as lean as possible, I highly recommend partitioning your carb intake as shown below:

Breakfast, pre workout and post-workout = 75% of your carb intake should be split between these 3 meals as they are when you will require the extra calories and energy.

Other meals of the day: consume 25% (the leftover of your carb allowance) in the other meals of the day but do not consume carbs before bed (last meal of the day).

These nutrition secrets will lead to great results when trying to gain muscle mass and keep your gains as lean as possible.

Get ready to learn 5 crucial principles on how to gain muscle mass fast using really simple strategies that are very effective.

Strategic Program Variation

Not enough changes in program variation is bad and too many changes in program variation is worse! The Bones To Buff system is just right.

You do need to be changing variables in your program but you need to do it the right way.

The 5 week workout cycle provides weekly program variations but also provides consistency to track and measure your progress. The matter what it’s a no lose situation!

And the best part is that by training using this cycle, you completely avoid the dreaded adaption response aka plateaus

Combinational Triad Training

One of the answers on how to gain muscle mass is Combinational Triad Training.

The 5 week cycle plan includes 3 speficic mini phases of training that each trigger a different metabolic demand and result in new muscle growth.

The three phases involve training that will tap into the Oxidative, Glycolytic and Phosphagen systems to produce the energy output required in your workouts.

Week 2 -The Oxidative System: Used primarily when the body is lifting lighter weights for longer periods of time.

Week 3 – The Glycolysis System: Used primarily when the body is lifting moderate weights for a shorter period of time (1-2 minute sets).

Week 4 – The Phosphagen System: Used primarily for heavier lifting sessions when sets are lasting from 1 to 30 seconds

By training using all three energy producing systems, you have 3x more growth potential. Your muscles will have no choice but to grow!

Well we will be taking advantage of how our bodies produce energy and we will train in a specific way to target each system to provide new training stresses and to ensure we fulfill the ‘All Or None’ principle.

This protocol is incorporated into the Bones To Buff 5 Week Cycle Workouts and will elicit the greatest muscle gains

Anabolic Growth Triggers

The Anabolic Growth Triggers is a new concept created using old school training tricks with modifications specific for ‘Skin and Bone’ type of guys and is the perfect answer to how to gain muscle mass.

An AGT is sort of like the insurance policy for muscle gain. It’s the process of including a weekly unique training method that your muscles have not been yet been accustomed to.

There are 5 AGT’s in total that are included within the 5 week cycle.

Forced Production Overload Training

This is the Hardgainers ULTIMATE alternative way of getting stronger.

As a guy who has a hard time to gain weight your strength is unfortunately your biggest weakness. Conventional methods of strength development don’t work for you like it does for naturally muscular guys.

The 5 Week Anabolic Growth Trigger Workout cycles in Bones To Buff will give you a workaround solution to get stronger by incorporating ‘Forced Production Overload’ methods.

This is by far the most powerful technique to develop strength and mass if you are a Hardgainer.

Track, Beat and Repeat

The foundation principle of the Bones To Buff system is simple: Track, Beat and Repeat.

Week 1 -The Priming Phase: At the start of every 5 week cycle, you will do “The Test Week” training and determine your baseline lifting potential.

Weeks 2, 3, 4 – You will expose your body to training stresses that demands your muscles to get bigger and stronger using the princples mentioned above.

Week 5 – Forced Production Overloading: Finally, in the 5th week, you will test yourself again against your week 1 personal best lifts only this time using the Forced Production  Overload technique.

7 Foods To Avoid When Attempting to Gain Muscle Mass:

When attempting to Gain Muscle Mass, it is not enough that you exercise. Diet is an important factor to each exercise schedule. Without the proper diet, your body will not get the nourishment that it requires to convert into muscles. Similarly, there are some food items that you must avoid if you want to Gain Muscle Masss. We can list down 7 food times that you must avoid at all costs if you are planning to build your body.

1.     Doughnuts:

When you see these round sweet treats you would hardly be able to avoid the smell of these sweet treats. However you should know that these doughnuts barely consider other nutrients than fat. The fastest to get fat is on doughnuts. Each doughnut contains about 400+ calories. So think about that before you take a bite in to the next one when you are working so hard to Gain Muscle Masss.

2.     Cheeseburger with fries:

Another very common dish that has been your favorite every since your child hood perhaps, and a dish that you just can’t resist. However you should remember that all this is doing is adding more calories to your body. The entire dish has about 720 calories. This is except the mayonnaise that only adds on to the blubber.

3.     Fried chicken:

How can you ever give up fried chicken? It’s a part of your life. However you should remember that this piece of your life adds on around 420 calories with every piece. You should also remember that during the deep frying process most of the nutritious qualities of the chicken are lost. Therefore you are not really gaining anything out of the meal except more cholesterol in your body.

4.     Oscar Mayer’s Lunchables:

You might love them because they are easy and convenient, but you should remember that they are also unhealthy. About two thirds of this contains only calories. They carry no fruits or vegetables and supply absolutely no nutrition. Therefore you need to make sure that you are away from them when you are on your mission to Gain Muscle Mass.

5.     Sugary Cereal:

The kids love it. You can’t live without it. It will never help you Gain Muscle Mass. These cereals are sweetened and dyed and puffed. Therefore it is safe to assume that these should never form a part of your diet.

6.     Processed meat:

Things that fall under the category are bacon, jerky beef and hot dogs. You should make sure that you stay away from these the minute you plan on going on a diet to Gain Muscle Mass. If you are preparing to build muscle then these are your worst opponent.

7.     Canned soup:

You though it was healthy? Many other did too. However, contrary to popular belief canned soup is very unhealthy. This is because canned soup contains trans fats in high amounts. Also artificial preservations and quantities of sodium make it all the unhealthier. Hence if you are trying to Gain Muscle Mass, this is one thing that you should clearly avoid.

The 7 Simple Tips To Gain Muscle Mass:

Some of the best body builders have a very common secret. It is commitment dedication and the right effort in the right direction. If you want to build your body and be satisfied with your workouts then here are some tips that you can follow that will help you to build your body well. You obviously have to go to the gym and do the actual workouts for this to happen. Do not put your faith on pills to Gain Muscle Mass and belts that promise you wonder bodies because frankly they don’t work. If you want to make your strong and built then there is nothing better than a everyday workout and a good diet.

1.       Plan a routine

Firstly you should make sure that you get a routine planned out. Workouts are most useful when they are done in a routine. There are many routines that you can follow. Make sure that you have made a everyday that is most comfortable to you.

2.       Don’t stress out:

There is no point in stressing out trying to Gain Muscle Mass. Take it slow. Take as much time as you want but be dedicated towards what you do and do it on a regular basis. There are many workout routines that are prescribed by experts that you can get your tips from. Try not to shuffle and match too much and find out the purpose behind the routines.

3.       Watch your diet:

The next important factor of building your body is diet. There is no use in working out if your body does not have the necessary energy that is required to perform the workouts. Therefore you should make sure that your body first can take all the workouts by preparing your body and giving it the energy that it requires in form of diet.

4.       Protein diet:

A protein based diet is most recommended. Red meat, chicken, tofu are some of the food items that will give you enough amino acids and proteins to help your build muscles. You can consider taking supplements in case you feel you are falling deficient in proteins. This generally happens to vegetarians who often fall short of proteins as meat is one of the major sources of proteins.  Make sure that you have consulted with your doctor however before you start taking any supplements as some can be harmful to your body.

5.       Target workouts:

Make your workouts targeted. Practice your muscles in groups. Do not work out all the muscles together. The reason for this is that if your workout a particular group of muscle too often then it would start to lose instead of gaining strength. Therefore give your muscles a break whenever required and do not over strain your muscles.

6.       Supersets:

Supersets are one of the best ways to work out and Gain Muscle Mass. It will help you to Gain Muscle Masss as well as lose fat. Use exercises that stimulate growth. Find out which exercises help you to gain more muscles and concentrate on them. However remember to never over workout and damage your muscles.

7.        Eat and maintain routine:

Eat healthy and follow your routine. Soon you will Gain Muscle Mass and rip your body the right way.

The Right Mindset to Gain Muscle Mas

You may already be body building to Gain Muscle Mass and get a healthier and more attractive body, but are you really taking your workout to its fullest potential?

Sometimes it is not all about the workout you are undergoing, but the state of mind that you maintain to attain the highest goal that you set for yourself.

Here are some factors that will affect your body building activities and how you approach them with, not just your body, but with your soul.

Positive Thinking

Many people who are working towards succeeding in their goal to Gain Muscle Mass often underestimate the power of positive thinking.

Positive thinking is highly effective in setting the mood of the body to acquire better things. Not only will your mind be rested from all worry about negative things happening in your life, with positive thinking and knowing that you will succeed, you will have a healthier outlook on the things that surround you.

In turn, this will make you a much better person to deal with as well as make you feel good about the small achievements that you will make towards your larger success objective.

Mind Muscle Connections

Little do you know, but in bodybuilding to Gain Muscle Mass, there is a mind-muscle connection that you should achieve and maintain to help you continue to reach success in all small endeavors that you do to get to your greater, final goal. Not being able to realize the full potential of your body is such a waste when it comes to body development.

Make that mind and muscle connection by taking the time to meditate and reflect on what you really want to do and how you want your body to respond. In other words, listen to your body and what it tells you so that you can react to its needs faster and effectively.

Progressive Overload

Progressive overload is a concept that was developed in World War II to help soldiers rehabilitate and recuperate after sustaining injuries. This concept simply lays out a plan of development to Gain Muscle Mass and mass through a program of exercise and therapy that increases stress at different levels, slowly as the body is able to handle.

This means a gradual change and increase in stress in an exercise regimen to get to the ultimate hard muscles that you expect to have at the end of the program.

Progressive overload also teaches patience and discipline in a person to follow an effective bodybuilding program.

Will Power

Will power has more to do with what is inside of you than what your body can do. Will stamina can conquer barriers. As they say if there is a will there is a way, and nothing is ever started unless there is a will to initiate it.

The undercover to better bodybuilding is being able to maintain that will to get to your final goal. Always revisit your original objectives so you never lose track of what you are aiming for.

Many times, bodybuilding is best achieved in positive, motivated, and well-rounded individuals who can balance the importance of body and mind in achieving goals. This is why it is important to nurture your soul alongside your body, and build that connection, to be able to achieve your goals to Gain Muscle Mass.

The 3 Best Protein Sources To Gain Muscle Mass:

Diet is very important when you are trying to Gain Muscle Mass. You should always remember that if you do not have sufficient input then you will not have sufficient output.

Therefore if you want a good output you should make sure that the input of your body is also sufficient. This is why you must check what you eat for your meals.

When you join a gym, every coach, and every trainer will tell you that if you want to Gain Muscle Mass and build your body then the first step would be to make modifications and increase the amount of protein that you take in your diet.

This is because protein is what helps you increase your muscle mass and eventually helps you to Gain Muscle Mass.

When you work out, your muscles tear from the inside. With given rest and time, these tears repair itself forming stronger muscles with more mass. Therefore you need to make sure that you body has the material to repair your muscles with and proteins are that material that will help you to repair your muscles. This is why you should make sure that you get enough protein in your diet.

The following are some one the food items that have high protein content that will help you to Gain Muscle Mass.

Turkey breast:

With 8 ounces of turkey breast you are actually gaining 61 grams of protein. This comes lacking all the fat that is present in other types of meal. You should ensure that you are however having only white turkey. This meat is said to give raw protein without the fat. The darker turkey breasts are known to contain large amount of fats. Therefore if you are looking to Gain Muscle Mass then you should stick to the white turkey for your diet.

Canned tuna:

Fish is a good source of protein and canned tuna is an excellent source of protein. Most people looking to Gain Muscle Mass go for a canned tuna diet. There are many that complain about the smell of tuna but it is also among the highest protein containing food in the world. Also canned tuna ia relatively simple to obtain and prepare since there is no need for cooking. You can actually mix this tuna with other food items if you want to make your dish tastier. This is also a great source of fatty acids that are known to reduce muscle loss.

Eggs:

Eggs are the most important source of proteins. These are also the most commonly available source of proteins. Almost available in all parts of the world, eggs are highly recommended to anyone who is looking to build muscle. If you take 6 eggs per day then you would be consuming about 28 grams of proteins. This makes eggs the most important food during body building. If possible you should have your eggs raw. If not then you should try water fried poaches or boiled eggs. Avoid having omelettes which are made out of oil which can be counterproductive for you.

5 Best Carbohydrate Foods to Gain Muscle Mass:

When looking to Gain Muscle Mass, it is important that you know that diet is the most important factor and what you include in the diet will bring about the results of your work out. Carbohydrates or carbs are one of the most important components of food that will help you to develop your muscles. Carbs are the energy source for your body. Without carbs your physical will not get the energy to work out. Therefore you should make sure that you take in the right amount of carbs before you work out. Blow listed are some of the most important and basic food products that can be considered the best carbohydrate sources.

Fruit juices:

This is one of the easiest ways to get carbs in your body. The fruit juices are recquired section of your diet when you are trying to Gain Muscle Mass. Not only will these supply you with carbs but also these will hydrate your body and give you the energy to work out. Keep juices in a bottle near you when you work out so that you can take a sip as you keep working out. You will find better results with the aid of juices~You will find best results with the aid of juices~You will find good results with the aid of juices~You will find most results with the aid of juices~You will find better effect with the aid of juices~You will find best effect with the aid of juices~ou will find good effect with the aid of juices~You will find most effect with the aid of juices~You will find better results with the support of juices~You will find best results with the support of juices~You will find good results with the support of juices}.

Potatoes:

With all the vegetables, the potatoes are one of the most common sources of carbohydrates. However French fries are not. Therefore do not think that if you grab a bad of fries you would gain loads of carbs to workout with. Avoid fried items when you are looking to Gain Muscle Masss. There are many preparations with the potatoes that will help you make a delicious meal without having to fry it. You can boil then and mash them and also eat these with conjunction with other vegetables so that you can reap better benefits.

Pasta:

When trying to Gain Muscle Mass and eat good food at the same time, pasta is your ideal choice of food. This is because pasta is a rich source of carbohydrates by itself. However do not fry the pasta. Instead try to boil and add flavour to it to make your meal more interesting. Throw in vegetables like cabbage lettuce spinach carrots and boiled meat if you must to make you meal more interesting and better tasting. You can also add flavouring considering the fact that they bring no fat along with them.

Sugar:

Perhaps the simplest source of carbohydrates that you can obtain is sugar. Sugar will help you to develop your daily dose of energy. The insulin spike that is created by the sugar in the normal human body will help you to deliver the other nutrients that will help you to Gain Muscle Mass in your body.

Dietary fibre:

The Dietary fibres have no fat in them. Also these are slowly assimilated by the body so they ensure that you are satisfied with the food and you don’t grow hungry too often. Most importantly they ensure that you are getting your required dose of carbohydrates that will help you to get the necessary energy to perform your workouts.

The 6 Best Exercises to Gain Muscle Mass

When you are bodybuilding to Gain Muscle Mass, it is important that you know exactly what exercises you should be doing to build the muscles in the right places. Including any and all of these particular exercises will ensure you that you will build muscles evenly and thoroughly throughout your body, leaving no part under exercised and ignored.

Bench Press

This is one exercise that was popularized in the military and focuses on upper body muscle building. You will need a bench to do these presses and the appropriate weights that you can start off with and increase as your body building progresses.

Make sure you always have a spotter to help you with the weights to maintain safety in the middle this exercise.

Squat

The squat can be done with or without weights, depending on your exercise program. Body builders who want to Gain Muscle Mass in their thighs and legs can use this particular exercise to strengthen their muscles there and keep them taut.

Focusing in the main on the lower body, it takes a lot of control to do this exercise well and effectively. When done exactly, it can be one of the best powerful exercises to develop lower body strength.

Deadlift

This basically involves a person bending down and being able to lift weights or a barbell from the standing position only. When done properly, this is one exercise that can strengthen the back, abs, forearms, biceps, quads, hamstrings, glutes, traps, and neck all at the same time.

This exercises has to be done with the correct form to prevent any kind of injury from happening to the bodybuilder, which is why it is vital to ask a trainer how to best implement this exercise to be most effective in strengthening the body.

Military Press

Also known as the front press, this exercise will strengthen the upper body appropriately and thoroughly. People who do this will Gain Muscle Mass in their shoulder and arms. Developed further by the military from the bench press, the front press is a great exercise that minimizes any injury to shoulders like a regular bench press can cause.

Bent Over Rows

If you want to work on developing muscles in your lats and upper back, then bent over rows are the way to go. There are a variety of ways that you can do this particular exercise that may involve different positions with the sternum, abs, gripping, and palms.

Many body builders attest to the effectiveness of this exercise to Gain Muscle Mass and strengthen it, especially on the back.

Clean and Push Press

This is an exercise that focuses on building and strengthening muscles in the forearms, triceps, biceps, shoulders, traps, back, quads, glutes, hamstrings, and the calves. The best part about this particular exercise is that it really strengthens and emphasizes the shoulders which are a major area of focus for many bodybuilders.

Ultimately, with these mentioned exercises you can be sure that you will have the body of a professional bodybuilder in no time. Consult a trainer on the proper form of each exercise to Gain Muscle Mass first before simply trying it out to lessen injury and make the exercise more effective on your body.

The Best Rep Range to Gain Muscle Mass

Weight trainers know that the exercise of weight lifting consists of many repetitions to Gain Muscle Mass. But how much is enough?

How many reps does is required to achieve the goals of an individual? What if my goal is to increase bulk, how many reps should I perform? These are the questions that stump most weightlifters at some point when they were beginners.

If you have the same questions, or you are just innately curious, read on to find out how exercise repetitions affect the outcome of your training.

Strength

The basic principles of strength training exercise to Gain Muscle Mass consist of overloading and progression. To overload a muscle group, it should be exercised in intensities that it is not accustomed. Progression means exercising the muscles against an increasing resistance so that the objective of overloading is met.

The American College of Sports Medicine in 1990 issued a report stating the importance of strength training in maintaining a low body fat percentage. For moderate intensity strength training, performing sets with 3-6 repetitions that target major muscle groups at least twice a week is the recommended minimum. Recommended exercises include bench press, bicep curl, leg extension, abdominal crunch and others.

Strength training is beneficial to bone development, muscle tone and elasticity, strength of the tendons and ligaments, and improved joint mobility. Improved cardiac and lung functions are other important benefits of strength training. And of course, as you get stronger in lower rep ranges, you will also get stronger in the higher rep ranges that are better for packing on muscle.

Conditioning

Conditioning, maintenance, or cross training to Gain Muscle Mass, aims to get the benefits of a mixture of exercises in order to improve over all performance. Since a single training method is certain to have shortcomings, cross training with other exercises that address the weaknesses of single exercises. Stated differently, a particular workout targets a specific muscle group but not others and by cross training or conditioning, a wide range of muscles are stimulated.

Because conditioning implies performing multiple exercises in one session, the ideal rep range falls within about 15-20 reps per exercise. The sequence of exercises should be set up so that the following set does not depend on the muscle group of the preceding set for correct form and execution.

For athletes in the competitive phase, conditioning is important to maintain strength otherwise the effects of detraining will be felt which could be detrimental to performance. Some coaches recommend a set with 15 to 20 repetitions as ideal for conditioning exercises.

Hypertrophy – The Main Way to Gain Muscle Mass

The goal of hypertrophy is to Gain Muscle Mass and increase muscle bulk. This is achieved by maximizing efficiency and intensity. A typical practice trial for muscle build up consists of sets that have a lower rep range.

A good range is from 6 to 8 where an individual can correctly execute the exercise for five repetitions but at the seventh try, the muscles are already exhausted such that it becomes difficult to do one more rep.

Training for hypertrophy aims for a cumulative effect of muscular exhaustion as one progresses along a set. The effect of cumulative exhaustion is that chemical reactions and the metabolism of protein are enhanced so that maximum muscle growth to Gain Muscle Mass is achieved.

There is a misconception that to be healthy, no fatty foods should ever be consumed when you want to Gain muscle mass. However, there are such things as good fats and bad fats and fats that should be taken in moderation. It is important for anyone to have fats in their body to help in storing energy as well as keeping the body insulated.

Essential fats come from essential fatty acids which come in the form of conjugated linoleic acid, linoleic acid, and oleic acids. These kinds of essential fatty acids are usually found in healthy foods like olive oil, salmon, and nuts, respectively. Just remember that these fatty acids are needed in your diet to make up the balanced diet that you aim to Gain muscle mass muscles to become fit and healthy.

Adequate Number of Meals Daily

There are several ways that you can make sure that you Gain muscle mass you need to keep yourself fit. First and foremost, get your adequate number of meals a day.

If you want to build muscle mass, you may want to break up your three main meals into five to six smaller meals during the day.

This essentially will help you better control your metabolism and lessen the body fat that will build up between meals, as they would do if you only ate three meals a day.

Eating the Right Kind of Foods

Second, make sure that you are eating the right foods. Now that you have the amount of foods under control, it is best to choose the right foods to eat. These kinds of food will consist of fruits and vegetables and other foods that may contain complex carbohydrates (such as bread), as well as lean protein that can be found in chicken or fish. Eating the quality foods that will give you the quality nutrients, energy, and essential fats will surely help you quickly Gain muscle mass.

Adequate Amounts of the Right Quality Foods

Third, eat adequate amounts of quality foods. Make sure that the food that you take in is adequate enough to maintain your energy levels and enough so that it covers the recommended daily allowance of different foods and nutrients that nutritionists require. Don’t spend too much of something. Also, save on another kind of food. Focus on maintaining a balanced diet by making a schedule of the kinds of food you should be eating and when. Making a written schedule will make your nutritional goals easier to attain.

Some Foods to Focus On

To focus on muscle growth, eat food that will provide you with essential proteins and nutrients, outside of the essential oils that you need to build muscles. Some of the foods that you should focus on are foods high in protein and essential fats such as fish, nuts, avocados, and olive oil. Ultimately, you should completely avoid fast food restaurants and stick to more organic foods and oil-free cooking such as grilling, baking and roasting.

By being conscious about what you eat, you can start making your way to having a leaner and healthier body with much stronger muscles. All it takes is a little self-discipline and motivation for you to be able to Gain muscle mass and the body that you desire.