Feed Your Fat Loss Addiction

Building granite-like slabs of muscle is no easy task without packing on a ounce of fat. We've put together this guide to help you feed your addiction for lean muscle gains.

Nutritional and Training Strategies To Boost Muscle Gains

1. Eat Adequate Protein For those serious about adding muscle mass a good rule of thumb is to shoot for at least 2,5 to 3g of protein per kilogram of bodyweight. For an 80kg person this would equate to around 200 to 240g per day. For most this will work out at somewhere around 30% of daily calories. Most whole protein foods (lean red meat, chicken breasts, tuna etc) are hard to eat in large quantities, especially when combined with your carbs, so if they are forming the bulk of your meal you may be getting in enough protein but falling short on total calories. Make sure you are getting in the protein you need for growth but not at the expense of total calorie consumption. As protein foods tend to be filling, thus potentially reducing the amount of total calories consumed at each meal, consider supplementing the odd meal with a scoop or two of a pure protein powder such as SSN’s 100% Whey Protein.

2. Stay Well Hydrated Water makes up more than two thirds of your body tissue. Every single chemical reaction in the body takes place in an aqueous medium. As a result water is critical for regulating almost every single bodily process, including protein synthesis which is responsible for muscle growth. A well-hydrated body is therefore significantly more efficient at building muscle as well as allowing you to deliver peak performance in the gym. We suggest a minimum of 3-4 litres of water per day. This figure may need to be adjusted upwards, under extreme physical or climatic conditions.

3. Use Whey Protein A whey protein (eg. SSN’s 100% Whey Protein) shake with breakfast is a great way to start your day. As it is fast-digesting, it acts to rapidly stop any muscle catabolism that might occur in the last few hours of sleep due to a lack of circulating amino acids. Try getting in 30-40g of whey immediately upon waking each morning. Whey protein is also an ideal component / ingredient in pre & post-workout shakes, again due to its fast action, which helps get amino acids to your body quickly so it can halt-protein breakdown during the workout and immediately stimulate protein synthesis (muscle growth) after training.

4. Supplement with Creatine Creatine (eg. SSN’s 100% pure Creatine Monohydrate) is one of the nutritional supplements that has stood the test of time and emerged as the undisputed heavyweight champ when it comes to packing on muscle. Some first time users report as much as a 5kg gain in bodyweight in as little as two or three weeks. Take 3-5g with both your pre and post-workout shakes and on non-training days take one 5g serving with breakfast. Use in cycles of 8-10 weeks “on” & 4 weeks “off”.

5. The post-workout meal is critical The post-workout meal (along with breakfast) is the most important one in your muscle building nutritional plan. The first hour following an intense workout is considered to be a “window of opportunity”. During this “window of opportunity” the sensitivity of your muscle tissue coupled with a favourable hormonal environment is such that nutrients consumed during this period are rapidly absorbed and utilised by the body. To facilitate maximum and rapid recovery, essential for optimum muscle growth, it is critical that you make use of this “window of opportunity” by consuming an easily digestible meal as soon as possible after completing your workout. This meal should be composed of 5O-100g of carbohydrates, 30-50g of protein and should be low in fat. Mass builder or recovery shakes, such as SSN’s Anabolic Muscle Builder, are often excellent choices as they are generally low in fat, contain easily digested proteins and carbohydrates and are often fortified with vitamins, minerals and other “anabolic” nutrients, which aid in the recovery process and support muscle gain.

5. The post-workout meal is critical Evidence from the real world coupled with scientific findings clearly indicate that a well structured supplementation program provides weight trainers with a clear edge in their quest to build more muscle. It is extremely difficult (not to mention impractical) to obtain the nutrients necessary for optimal muscle gain from a whole food diet alone. If you are serious about achieving your physique goals we suggest that you structure a suitable supplement program which meets your budget, and then adhere to it consistently and religiously to obtain maximum muscle building benefits.

7. Stay Injury Free! Ask any experienced lifter and he will tell you that the single biggest setback to sustaining long term training progress is an injury. You should do everything in your power to avoid injury. This includes sufficiently warming up before tackling the heavy weight, training with good form and focus and avoiding distractions. In addition sufficient rest/recuperation and adherence to a well-balanced nutritional program (with plenty of water) will also aid in injury prevention.

Weight Training
Guidelines to ensure optimum and long-term progress
  1. TRAIN HEAVY (most of the time) - muscles need to be regularly and progressively overloaded in order to sustain growth.
  2. Regularly challenge yourself to lift more weights.
  3. Decrease your training volume and increase your intensity. After performing a couple of warm up sets with the first exercise for a particular body part, don’t waste time or energy performing unnecessary warm up sets on the following exercises for that body part. Go straight to the heavier weight.
  4. Perform your exercises with reasonably good form using controlled cheating where necessary. Never cheat to reduce intensity. Controlled cheating should only be used as a means of increasing intensity i.e. to get one or two more reps out of a set after reaching positive failure. If the weight is too heavy your form will be too sloppy to be effective. If on the other hand the weight is too light, you may use great form, but remember that you can’t progress without the challenge of incrementally lifting more weight.
  5. Perform every set (except warm ups) to absolute failure.
  6. Keep total number of sets to a maximum of 6-8 (excluding warm ups) on smaller muscle groups and 8-12 on larger ones.
  7. Ensure adequate rest before training a muscle again. Train each body part no more that once a week and always take a day or two off during the week to ensure adequate recuperation.
  8. Back up your training with good nutrition and pay particular attention to adequate protein intake.
  9. Back up your training with good supplementation. Self-education in the field of sports supplementation is essential so that you can take advantage of the tremendous advances in this area.
  10. Be consistent and persistent. “Rome wasn’t built in a day.” Developing a physique to be proud of is a long-term endeavour. Impatience with the body building process is the greatest threat to you ever achieving your goals.
Example 5 Day Split Workout Program
Exercise
Sets
Sets
Day 1 - Quadriceps & Abdominals
Squats
4
± 15, 10-12, 8-10, 6-8
Leg Press
3
± 10-12, 8-10, 6-8
Hack Squats
3
± 10-12, 8-10, 8-10
Crunches
2
± 12-15, 10-12
Hanging Leg Raises
2
± 12-15, 10-12
Day 2 - Chest & Calves
Incline Barbell Bench Press or Incline Bench Press on Smith Machine
3
± 10-12, 8-10, 6-8
Flat Barbell or Dumbbell Press
3
± 8-10, 8-10, 6-8
Wide Grip Dips
2
± 8-10, 6-8
Incline Dumbbell Flyes
2
± 8-10, 6-8
Standing Calve Raises
3
± 12-15, 10-12, 8-10
Seated Calve Raises
2
± 10-12, 8-10
Day 3 - Back & Abdominals
Dead lifts
4
± 10-12, 10, 8-10, 6-8
Lat Pull downs to the Upper Chest
3
± 10, 8-10, 6-8
T/Bar or Bent Over Barbell rows
2
± 8-10, 6-8
One Arm Dumbbell Rows
2
± 8-10, 6-8
Crunches
2
± 12-15, 10-12
Hanging Leg Raises
2
± 12-15, 10-12
Day 4 - Shoulders & Hamstrings
Overhead Barbell or Dumbbell Press
3
± 8-10, 6-8, 6-8
Dumbbell side raises
3
± 8-10, 6-8, 6-8
Bent Over Dumbbell Lateral raises
3
± 10-12, 8-10, 6-8
Dumbbell or Barbell Shrugs
3
± 8-10, 6-8, 6-8
Leg Curls super setted with Stiff
Leg dead lifts
4 super sets
± 12-15, 10-12, 8-10, 6-8
Day 5 - Biceps, Triceps & Calves
Barbell Curls
3
± 10, 8-10, 6-8
Standing or Seated Alternate dumbbell curls
2
± 8-10, 6-8
Hammer Curls
2
± 8-10, 6-8
Close Grip Bench Press
3
± 10, 6-8, 6-8
Lying overhead Extensions with an EZ Bar (Skull Crushers)
2
± 8-10, 6-8
Tricep pushdowns
2
± 8-10, 6-8
Calve Raises on Leg Press Machine
3
± 15, 12-15, 10-12
Seated Calve Raises
2
± 12-15, 8-12
Muscle Building Meal and Supplement Plan
Sample Meal Plan
Breakfast
Large bowl of oats with 1Tbs honey, a sliced banana, skim milk & 30-40g SSN 100% Whey protein
1 SSN MultiVit
3-5g (1 tsp) SSN Creatine Monohydrate.
Mid-Morning
Serving of SSN 100% Whey Protein + 1 or 2 pieces of fruit.
Lunch
Lean Steak, Chicken Breast or Ostrich Mince (± 200g cooked weight)
Large Baked Potato or Sweet Potato
Garden salad or steamed veggies (optional extra).
Mid-Afternoon
150-200g tuna or ostrich mince with 2/3 cup (cooked) basmati rice or pasta
OR
Serving of SSN 100% Whey Protein + 1 piece of fruit.
Dinner
2/3 cup (cooked) basmati rice or Sweet Potato
Fish e.g. salmon or tuna steak or Chicken breast (±200g cooked weight) steamed or stir fried (non-stick pan and olive oil spray)
Veggies topped with 1Tbs Omega 3/6/9 or Flax seed oil.
Dinner
Serving SSN 100% Whey Protein powder blended with 1 Tbs natural peanut butter.
Sample Meal Plan

30-60 mins Pre-Workout SSN N.O. Crea-Pump or SSN CytoGuard.
Intra-Workout SSN Cytomaize.
Post-Workout SSN Anabolic Muscle Builder.