For the next 21 days, to rapidly pack on muscle mass, you will cycle your calories to cause a surge in muscle growth.
The diet for the next 21 days will be broken up into a two distinct phases. the first phase/week will be low calories and the next phase/two weeks will be high calories. For example, if your daily caloric need is 3,100 then you will cycle your calories and consume the first week under that number and the next two weeks over that number. For the low calorie phase, you will decrease carbohydrates and on the high calorie phase, increase both complex carbohydrate and protein (your fat intake should remain about the same on both phases).
A good rule of thumb is to consume at least 5 meals per day and add 2 calories to every pound of body weight for the high calorie phase while reducing 2 calories per pound of body weight on low calorie days. These calories would then be spread over the 5 meals. For example, if you were a 200 lbs bodybuilder who’s caloric needs are 3,100 calories, on low calorie phase you would consume 2,700 calories (400 calories less than caloric needs) and on the high calorie phase, you would consume 3,500 calories (400 calories over caloric needs)
The carbohydrates on the low calorie phase should be mostly romaine lettuce, celery, cucumbers, radishes, mushrooms, peppers and other variety of vegetables. Avoid rice, bread, pasta, cereals and sweets.
On the high calorie phase, increase consumption of complex carbohydrates such as rolled oats, sweet potatoes, grains, legumes and low- glycemic fruit. You will also increase protein by added an ounce or two more to each meal. Another approach is to throw in an additional snack. Protein powder, like our Amino Influx, is a perfect solution to adding the extra protein the muscles need to grow.
This approach will shock your system and force new levels of muscle growth.
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