Mass Building Nutrition Program Basics

If you’’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a chain of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It’’s tempting to think that’’s all it takes to add muscle to your body. Eating for muscle is just as important as lifting for muscle. 

Calories are key but they are not the only thing. Many people, including many nutritionists, overestimate the energy needs for gaining mass, encouraging  extreme high-calorie intakes. This often leads to an increase in bodyfat, making you bigger, for sure, but also leaving you fat. Start around 17 times your bodyweight.   Concentrate on protein.  Start with a standard of 1 to 1.5 grams per pound of bodyweight and then go from there.  Every body is different so not one formula strictly works exactly the same.  Having one to start with is key then you have to learn your body's feedback and adjust.  A coach is key here…being objective about your own behaviors and the changes necessary is next to impossible.


The post workout meal is a great place to make a change.  I like what Repeat Champion Coach Chris Aceto says about this. “It’’s especially important to eat a carb- and protein-rich meal immediately after a workout,” Aceto says. “Right after training, it turns out that your body is really lousy at taking carbohydrates and sending them down fat-storing pathways,”” he says. “So post-training, carbs will be sent down growth-promoting pathways instead.”” And when these carbs are combined with a protein source, you’’ve got a strong muscle-feeding combination because carbohydrates help deliver the amino acids into muscles by boosting insulin levels. This anabolic hormone drives nutrients into the muscle cells and kick-starts the muscle-growth process."
Aceto adds a couple of very simple tips I always share with my mass clients and along with the supplement program I've seen tremendous success.  

1.  If you are not getting a pump stop training, your body doesn't have it, don't be so insecure as to keep training.  If you ARE getting a pump, feeling unstoppable, by all means do not let conventional wisdom stop you, go until you empty the tank!



2.  Eat 3 meals a day and use 3 protein shakes to keep it simple, this helps most mass clients with a life and real jobs get the protein and calories they need (described above)

Here is the supplement regimen: http://advocarecorporate.s3.amazonaws.com/corporate/products/pdf/TimeLine_PERFORMANCE_ELITE.pdf

The red column is your optimum prescription.

Its all in your head!
Anna

Trainers Corner - by: Coach Melissa Urmetz, NASM CPT

Trainers Corner:

    I would love to talk to you all about a topic that most of have issues with, sleep, the importance and how it effects your health. If we were building a house, sleep would be at its foundation. Without the proper amount of sleep your body has to fight harder to function on every level. Sleep is the key to you metabolism working and functioning optimally. Lets think about a day, We wake up, hit the ground running, drink coffee, maybe a yogurt or muffin as we launch out the door to work. Then we load up on more coffee as we sit at our desk and start to munch as we work. I have heard horror stories, of this kind of munching, twizzlers, m&m's, potato chips amongst the worst, but the conscious eater may consume mixed nuts, or trail mix, fruit, pita chips, humus, etc. Then we eat lunch, anything that is "quick and easy" usually loaded with calories and a sugary drink of soda or tea to quench our thirst, perhaps dessert? why not I deserve it. Then mid afternoon comes, we are exhausted coffee and some more sugar to keep us going. Dinner comes along lets have pasta and bread yummy, ohh is that cake??? yes please. Now we push and scrub and work and clean and children and husbands, etc, etc, before you know its midnight and we are just now getting settled for bed. But maybe after we catch up on our shows we DVR. Now we pass out, maybe waking several times in the night and wake up to do it all over again. Sound familiar? Am I stepping on toes???

    The adrenal gland releases two hormones called cortisol and adrenaline, both help keep your energy moving throughout the day. When you have not gotten enough sleep your body tries to stay efficient by working harder, always trying to keep this harmonious balance of the two hormones. While your body is working so hard trying to keep you balanced, guess what falls at the waist side, your metabolism! Now your start to retain water, maybe have digestive issues, your cranky, head fog, cant think clearly, and your are craving unhealthy choices. Your blood sugar is off balanced and then you wonder why you cant fit in your jeans or cant quite push out intense workouts. You cut calories or work out harder, which stresses your body out more in most cases and all you really needed was to get some sleep! Do you see the connection? Sleep is our foundation!!!

Suggestions for better night sleep:

• Get YOUR optimal hours of sleep. Everyone is different. Here's how you know, when you wake up feeling rested, that's the number you need. No more, no less.
• Have a sleep ritual. I don't mean watch "The Biggest Loser" and pass out on the couch. Give yourself some time to sit quietly with no tv, or screen of any kind. Try to create a quiet environment. Perhaps a bath before bed, or a good book. Something you enjoy.
• Try to wake up and go to bed at the same time every day. This will help your body know when its time to rest and wake and you will allow it to take place instead of fight the urge to stay awake when its really bedtime. Then your body will want to wake up at the proper time and you will always feel rested. I understand life happens, so when it does try to "make up" that sleep time you missed.

Your new and improved sleep will be evident the moment you do it. You'll feel happier, more productive, clearer thinking, you may even get a raise?? teehee

RECIPE:

Lemon Protein Bars

adapted from Jamie Eason's Lemon Protein Bar Recipe

4K+

Ingredients:

1 cup oat flour

2 scoops vanilla protein powder

1/4 tsp salt

1/2 tsp baking soda

5-6 oz lemon juice (I usually squeeze fresh lemons.  You can use more or less depending on how "lemon-y" you want them.)

4 egg whites

1/3 cup Stevia in the Raw

8 oz applesauce NO ADDED SUGAR (just apples)

Directions:

1. Preheat oven to 350 degrees.

2. Mix the following together in a large bowl:

    - Oat Flour

    - Vanilla Whey Protein

    - Salt

    - Baking Soda

3. Mix the following together in a small bowl:

    - Lemon Juice

    - Egg Whites

    - Stevia in the Raw

    - applesauce

4. Combine the ingredients from the small bowl into the large bowl & mix together.

5. Spray an 8X8 dish (I use Pyrex) with non-stick spray & add the batter to the dish.

6. Bake for 25 minutes in oven.

Makes 16 squares

Serving size = 2 bars

Macros:

Calories: 86

Fat: 1 g

Carbs: 10 g

Protein: 9 g

ADVOCARE PRODUCT SPOTLIGHT:

SPARK!!! What is it? AdvoCare Spark® is a unique multi-nutrient system that was developed as a nutritional source of energy and enhanced mental focus.* It's a sugar-free with more than 20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won't overburden or over stimulate your body.* This amazing product serves as an all-in-one solution that gives you a quick boost of energy that lasts for hours.*

Testimonials:

So many of my clients were avid coffee drinkers! When I first asked them to give up coffee and replace it instead with Spark, they were hesitant and assured me this would not be a forever thing. After trying Spark, I have to say that there are few of my clients that have gone back to coffee. Not only does it taste good, says one of my clients, but I can just feel better.
I personally drink Spark, but so do my children. There is not one game they haven't played that they didn't have Spark before.

My son is VERY ADHD, he takes medicine for this. I would like to tell you that this summer, he will no longer be on his meds but instead take a combination of Advocare products including Spark to help him. I firmly believe in this product.

CONGRATULATIONS!

I'm so proud and honored to be this man's trainer. A BIG HUGE BEAR HUG CONGRATULATIONS TO MICHAEL LONG!!

(SEE ATTACHED VIDEO)

Melissa Urmetz

NASM CPT/Fitness Instructor

http://www.revtraining.com/

https://www.advocare.com/13087214/MemberHome.aspx

Willpower is a BIG FAT Myth

Afternoon guys!

I spent the better part of a decade working with people in a one-on-one or semi-private setting trying to help them improve their bodies and lives. One thing stood out more than any other... The body they had, their health and the life they were living was a results of the habits they formed before working with me. Good or bad, these habits were responsible for who they had become. Im firmly convinced now more than ever that our results in life, whether we are talking personal, physical, or financial are a result of your HABITS. Not will power, not personality, and not circumstances.

Below are the top 3 activities I've noticed over the year that produce massive change for people I've worked with as they've dramatically improved their lives in 1 of the 3 areas listed. 

Personal

1. Knowing your values so you don’t waste your most valuable asset.  Time is our most valuable commodity.  It cannot be bought, or saved.  It’s the most precious resource we have to live fully and reach goals.  And once its gone, there is no getting it back.   If you have no idea what is important to you then how can you be sure you are spending your time wisely?
2. Spending time reading goals and mindset activities EVERY DAY.  This is a HABIT, at first its odd and you may forget, but it becomes a must!  You know that feeling when you haven’t brushed your teeth and you can’t wait to do it?  Now I feel like I haven’t brushed my teeth until I’ve read them all at least once! (PREVIEW FOR PHYSICAL…80 % of Americans are not well and most are overweight so this is the #1 issue in America.  I would offer this.   The main reason you are overweight is not because you don't have knowledge about nutrition or exercise, not because you don't know what to do. It is because of your mindset.)
3. Being grateful for everything you have and every opportunity you have and every mistake made.  Show that gratitude often.  The mindset of blame, self-pity, resentment and negativity will only reduce any opportunities you have, and rob you of any energy to move forward.  And since that mindset gets you nothing and keeps you from a everything, we need an antidote.  Negativity cannot reside in a grateful heart, so gratitude is the antidote and will keep you moving forward.

Physical

1. Drinking enough water – a giant glass right out of bed and with every meal, shoot for your body weight divided by 2 in oz daily
2. Committing to a large salad a side of veggies every day !! 
3. Eating Protein for Breakfast: 30-60 grams within an hour of waking up.

a.     This level of protein will increase your superpowers.  Well, maybe not. But kind of!  It will  will reset your brain's responsiveness to leptin – which reduces hunger J  That means high protein breakfasts not only put you in fat burning mode, they also help reduce your overall hunger. Talk about a winning habit!

b.    When you wake up and eat carbs, your body turns them into sugar and your pancreas secretes the hormone insulin to get the sugar from your blood to your fat cells.   

Resources:

Killer Video on the basics of nutrition. 

Killler High Protein Cookbook free report to keep you in the fat burning/high energy zone.

Professional: 

1. Planning your day like a Camp Counselor based on your priorities and goals. We can schedule our to do list instead of just letting it be a “list.”  Then we schedule our email and social media time and workouts with a STOP TIME.  Letting others drive your schedule is a form of procrastination and it’s a habit that produces minimal results.  Hanging around and talking with no mind for the clock, letting email and facebook drive your workday are all habits that rob us.
2. Getting organized.  Lack of organization is learned helplessness.  Get organized and get over it. You will love knowing you are in the driver’s seat.  You are absolutely capable.  You can do it.
3. Getting ambitious.  Again, people are attracted to energy and success.  Professional opportunity comes in the form of people.  Are you someone they want to be around?