Right so Its the final phase phase three.
This phase is bulking up. If you haven't read the other posts and wonder why I spent two months sliming down and cutting? it was for the look, you can be chubby or fat even and go in hard and lift heavy weights without conditioning but you will just build muscle under a thick layer off fat and it wouldn't show your hard work its also about the life style change doing the prep is half the battle.
Now this phase can work in two ways and its going to be aim at two people me who has conditioned for the bulking up stage and the many that find it hard to gain weight all together, please dont take offence by this but the "stick thin". Its up two you how much you want to bulk up, if you need to gain alot off mass do it with food not powders and pills that say you can do it in four weeks make the change if you want it and eat it.
Myself I want it to be gradual and I will continue to work on my life style after the 12 weeks has finished so I will combine the last two phases for the first few weeks and then beast it at the end, the reason why? simple I once said the faster it comes off the quicker it can come back, its the same you over load to much without the training your just going to bolge out not bulk up.
As we are on food lets start there this time.
You may feel like your eating all the time with this one but its good to know when the best time to eat.
There are two vital times you need to load up, the first is when you wake up large breakfast, maybe eggs and bacon with a side off fruit or maybe porridge with fruit do not let it be a sweet filled cereal and avoid breakfast bars. and the second time is two hours before train, so for example you trained in the morning you would have your large breakfast then train but if its in the afternoon at lunch eat rice or pasta with a meat to get you the energy you need to lift the weight you are going to be lifting and for the final push of cardio at the end. The other times to bear in mind are to try and eat your last meal no later than eight you want to build muscle not store fat, unless you are and im sorry again stick thin then try to eat a bowl of oats before bed "eat the right thing not the wrong" don't incress calories with junk food, your defying the point. If you are really going for it maybe 20 minuets after you work out eat something high in protein but your shake will work.
Your looking for foods that help promote muscle growth and repair your vitamins and protein shakes will help alot but you need to constantly full your body, the last two phase have been about stripping and leaning this phase is to speed up the rip repair rate as well as gain mass by adding calories to your diet but the right ones.
A great healthy mass gainer food is scottish oats aka porridge. you can find 5kg for as little as £10
http://www.bulkpowders.co.uk/ultra-fine-scottish-oats.html
explain:
Increasing Muscle Mass
Diet and training are the two main contributing factors to gaining muscle. As far as diet is concerned we all know that a quality protein is essential, however the importance of carbohydrates should not be underestimated. Combine some BP Basics Ultra Fine Scottish Oats with some BP Basics Whey Protein Concentrate 80% and you have an almost perfect ‘liquid meal’, packed with protein, carbohydrates, fibre, vitamins and minerals. This is sure to get your body ‘fuelled’ and is unbeatable for cost-effectiveness!
Nutritional information per 100g:Energy
Protein
Carbohydrates
of which sugars
Fat
of which saturates
of which mono unsaturates
of which poly unsaturates
Dietary Fibre
Sodium
Iron
1525kJ, 361kcal
11g
61.1g
1.5g
8.1g
1.6g
3.8g
2.7g
8.5g
0.03g
0.004g
another great thing to know about oats is this
1. Oatmeal comes in several varieties
Steel-cut oats are chopped oat groats and are the least
processed; rolled (or old-fashioned) oats are steamed and rolled flat; instant
oats are precooked and dried, and often contain added sugar.
2. Slow-digesting carbs offer
long-lasting energy when eaten before workouts
Blend 1/2 cup rolled oats, 1 scoop whey protein and 11/2
cups water to make an easy all-in-one pre-workout shake.
3. One serving offers an array of
macros
(1/2 cup) of cooked steel-cut oats has 150 calories, 5 g
protein, 27 g carbs, 2 g fat and 4 g fiber. One serving (1 cup) of cooked
rolled oats has an extra gram of fat. One packet of plain instant oats has 100
calories, 4 g protein, 19 g carbs, 2 g fat and 3 g fiber.
4. You can cook steel-cut oats
quickly
In a large microwave-safe bowl combine 1/2 cup steel-cut
oats, 1/2 cup 1% milk and 1/2 cup water. Microwave for four minutes, stir and
cook for two more minutes.
5. You can substitute oats for
bread crumbs in just about any recipe
Finely chop oats with a knife or food processor, then add
them to ground beef to make meatballs or meatloaf, or use them to bread fish or
chicken fillets.
Other foods to look out for
To
build muscle
& lose fat,
you need a variety of proteins, veggies, fruits, carbs, and healthy fats.
Eating protein helps building & maintaining muscle. But it also helps fat
loss: protein has a higher thermic effect
than carbs/fats.
Eating
fats also helps fat loss: your body holds fat if you don't eat fats. Fruits
& veggies contain vitamins & minerals, necessary for recovery from your
workouts. And carbs fuel your muscles so you feel full of energy
at the gym.
Lots of
you struggle to get these foods. Sometimes because you're too busy or sometimes
because you just lack information. This list will help you — 20 super foods you
need to build muscle & lose fat.
1.
Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk
contains most nutrients: half the protein, vitamins A/D/E and cholesterol to
naturally increase your testosterone levels.
Don't
worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood
cholesterol. Read this,
this, this & this. If you
have bad cholesterol, lower your body fat rather than throwing the yolk away.
2. Fish
Oil. Reduces inflammation (joints/skin), lowers body fat and
increases testosterone levels. You need 9000mg EPA/DHA per
day. Since you'll probably struggle to get that from eating fatty fish,
consider a fish oil supplement.
3. Wild
Salmon. One of the best sources of omega-3 fatty acids that
also gets you 20g protein per 100g serving. Farm raised
salmon is, however, omega-3 deficient: it's corn/grain fed. Go with
wild salmon.
4.
Berries. Strong antioxidants that prevent cancer, heart & eye
diseases. Any kind works: cranberries, raspberries, blackberries, blueberries,
etc. Buy fresh or frozen berries and mix with oatmeal.
5.
Yogurt. Contain bacteria that improve your gastrointestinal
health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the
bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.
6. Flax
Seeds. Source of fiber, protein & omega-3. Grind the flax
seeds to get the most out of them. Take 1 tbsp with yogurt & berries before
going to bed. Stay away from flax oil: it's unstable and contains no fiber.
7.
Extra Virgin Olive Oil. 70% monounsaturated fats that
protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your
salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes
better.
8.
Mixed Nuts. Contain mono- & polyunsaturated fats, proteins,
fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric
dense, great if you're a skinny guy who
wants to gain weight.
Anything
works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as
long as you buy natural peanut butter without added salts/sugars.
9. Red
Meat. Protein, vitamin B12, heme iron, zinc, creatine,
carnosine and even omega-3 if you eat grass-fed beef. Eat steaks &
hamburgers from top round or sirloin. Read Dr. Lonnie
Lowery's article on Meat.
11.
Spinach. One of the most alkaline foods.
Spinach prevents muscle & bone loss, but also cancer and heart diseases
because of its high nutrient profile. Try one of the spinach recipes
I shared a while back.
12.
Turkey. If you don't believe saturated fat is good for you, try
white turkey. The leanest beef has about 4.5g saturated fat/100g, while white
turkey has close to 0g (that why it's so dry). Eat turkey with spinach &
quinoa.
13.
Quinoa. South American "king of grains". Quinoa is
higher in fiber & protein than rice or oats, tastes a lot better and is
gluten free. Buy the whiter grain, it's better quality. Eat it post workout
with meat & spinach.
14.
Oats. Reduce cholesterol, provide you with low-gi carbs for
energy, and high in soluble fiber. Try this post workout
shake of whey & oats.
15.
Tomatoes. High in lycopene, which prevents cancer. The lycopene
in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza
or pasta with tomato sauce & olive oil post strength training.
16.
Oranges. Vitamin C to fight diseases, magnesium to lower blood
pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange
juice which often has added sugars. Eat oranges or make your own orange juice.
18.
Carrots. Their huge vitamin A content improves eye-health,
especially night vision. Carrots are also rich in fiber, low calorie and taste
good, even raw.
19.
Water. Your body holds water if you don't drink enough.
Drinking prevents water retention, helps muscle recovery and prevents
dehydration from strength
training. Get a brita filter
and drink 2 cups of water with each meal.
20.
Green Tea. Strong antioxidant and natural diuretic. Green tea also
speeds up fat loss, prevents cancer and improves blood sugar & circulation.
Drink green tea in the morning instead of coffee. Real green tea, not the
teabags.
Putting it All Together. Eat
proteins, veggies, fruits & fats every 3 hours. 2 cups water with each
meal. Carbs post workout only. Junk food 10% of the time. Get stronger
in the meanwhile and you'll build muscle & lose fat.
BANANAS!
25 Powerful Reasons to Eat Bananas By JB Bardot, NaturalNews
http://foodmatters.tv/articles-1/25-powerful-reasons-to-eat-bananas
You'll never look at a banana the same way again after discovering the many health benefits and reasons to add them to your diet. Bananas combat depression, make you smarter, cure hangovers, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis and blindness. They can cure the itch of a mosquito bite and put a great shine on your shoes.
If you think bananas are just for monkeys, think again.
1. Bananas help overcome depression due high levels of tryptophan, which is converted
into serotonin -- the happy-mood brain neurotransmitter
2. Eat two bananas before a strenuous workout to pack an energy punch and sustain your
blood sugar
3. Protect against muscle cramps during workouts and night time leg cramps by eating
a banana
4. Counteract calcium loss during urination and build strong bones by supplementing
with a banana
5. Improve your mood and reduce PMS symptoms by eating a banana, which regulates
blood sugar and produces stress-relieving relaxation
6. Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the
nervous system, and help with the production of white blood cells, all due to high levels
of vitamin B-6
7. Strengthen your blood and relieve anemia with the added iron from bananas
8. High in potassium and low in salt, bananas are officially recognized by the FDA as
being able to lower blood pressure, and protect against heart attack and stroke
Eating bananas aids digestion
9. Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals
from the body
10. Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel.
They also produce digestive enzymes to assist in absorbing nutrients.
11. Constipated? High fiber in bananas can help normalize bowel motility.
12. Got the runs? Bananas are soothing to the digestive tract and help restore lost
electrolytes after diarrhea.
13. Bananas are a natural antacid, providing relief from acid reflux, heartburn and GERD
14. Bananas are the only raw fruit that can be consumed without distress to relieve
stomach ulcers by coating the lining of the stomach against corrosive acids
Natural cures from a simple banana
15. Eating bananas helps prevent kidney cancer, protects the eyes against macular
degeneration and builds strong bones by increasing calcium absorption
16. Bananas make you smarter and help with learning by making you more alert. Eat a
banana before an exam to benefit from the high levels of potassium.
17. Bananas are high in antioxidants, providing free radicals and protection from
chronic disease
18. Eating a banana between meals helps stabilize blood sugar and reduce nausea
from morning sickness
19. Rub a bug bite or hives with the inside of the banana peel to relieve itching and irritation
20. Control blood sugar and avoid binging between meals by eating a banana
21. Eating a banana can lower the body temperature and cool you during a fever or
on a hot day
22. The natural mood-enhancer tryptophan, helps to relieve Seasonal Affective
Disorder (SAD)
23. Quitting smoking? Bananas contain high levels of B-vitamins as well as potassium
and magnesium speed recovery from the effects of withdrawal
24. Remove a wart by placing the inside of a piece of banana peel against the wart
and taping it in place
25. Rub the inside of a banana peel on your leather shoes or handbag and polish
with a dry cloth for a quick shine
Oh, and remember -- bananas make great snacks and delicious smoothies.
Some people eat them during there gym session as the energy it gives off can refuel you to finish with a punch.
The Exercise
Now like the rest off it you increase the weight of what you are lifting and reduce the reps. so 4 sets on each exercise but aim for 8 to 10 reps. But it is also a good idea to include a warm up on each exercise of a lower weight then increase the weight then on the final set drop the weight and finish the lift on half the weight, this helps with keeping definition.
http://stronglifts.com/20-super-foods-you-need-to-build-muscle-lose-fat/
