Start Adding Muscle Today
I’m going to talk about adding MASS since that’s the challenge in front of me from one of our new members who need around 6-10kg of mass to have an NRL body. If you’ve been watching my Insta stories you’ve seen who I’m talking about.
Freak athlete, 7% skulpt, 19, needs more mass.
1. More Red Meat.
Like builds like. Minced is easier than whole steaks to digest. 1.5 kg/day is the target.
2. More broth / tendons / feet / collagen gelatine.
The body wants its anchors to be stronger than its units of force production. Include at each meal.
3. Easy calories.
Cream, butter, suet are a great places to start. Your body needs FAT to be maximally anabolic
4. Carbohydrates.
Rice, potatoes, honey, dried fruit, fruit.
Post-workout and in the evenings.
We want to maintain insulin / anabolic sensitivity so 1-2 times per day maximum.
Some will be better to use carbohydrate less frequently or not at all.
5. 3 solid meals.
This helps us to keep clear targets around QUANTITIES and helps to keep the digestive system online. It’s not what goes in the mouth that makes the difference. It’s what makes it to the cells. We may go for a 4th meal and some snacks if we need to but we won’t start there. Some people love eating 5-6 times a day others don’t. This isn’t a make or break. Intermittent fast 1 day a week or fortnight at least for a digestive and cellular reset. As we approach the goal or when we focus on maintaining we could do more intermittent fasting.
6. Training drives muscle gain.
Volume is the key factor - how many reps did you do?
Intensity will still be the focus - how hard were the repetitions?
If there is no demand then you will carry very little mass like the average office worker.
7. Connected.
1 day of great eating won’t do much. This is a game of consistency. Fat can be lost fast but muscle gain is a slower process and will go in waves. Being connected to coaches and people that want you to succeed and expect you to do the work will make all the difference.
There are many more factors we could talk about here…
What would your 8 Be?
If you want IN on adding mass together with myself, Ben and our young hopeful drop me a reply “ALL IN”
We haven’t spoken much about adding muscle because 80+% of people have more fat than they would like or that is healthy for them. A few percent are lean and need to grow.
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