Truly Huge Fitness Tips
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     Fitness Tips For 9/5/2007

Ectomorph Weight Gain Plan

Muscular Weight Gain for my Ectomorphic Friends

Mark DiMaggio, Master Fitness Trainer/Instructor, Sports Nutritionist 
& Testing Agent for the IFA, AAPT, & NFPT, Fitness Wellness & Nutrition 
Consultant, Corporate Programs Director

The formation of Lean Muscle tissue (Protein Synthesis), takes about 48 
hours, if during the "recovery" period, correct eating & resting habits 
are adhered to. Where does the 48 hours start? Right after your weight 
resistance routine. You must eat immediately after exercise, within 15 
to 30 minutes. If I had known this one physiological fact, I am positive 
I would have had the muscular body I wanted at about age 14, instead of 
age 18. The body's receptors are completely open to accept nutritional 
uptake at optimum levels immediately after exercise. Your energy levels 
are depleted and in dire need of nutrients to replenish the energy 
storage units of the body - your muscles. Muscles are the battery 
storage units of the entire body.
You must eat a meal that has sufficient amounts of Carbohydrates and 
Protein after workouts. If you just eat high protein foods, your body 
is forced to use proteins for energy. This stresses the liver & kidneys, 
along with energy levels. Protein takes anywhere from 3 to 4 hours to be 
converted to an energy source, but Carbohydrates replenish your energy 
stores more rapidly, in only about 20 to 40 minutes, and "Spare" your 
Protein for the process of protein synthesis, the actual building of 
lean muscle tissue. You need at least 20 grams of Protein and 30 grams 
of Carbohydrates at each meal, 5 to 6 times a day. 

If you want to gain the most amount of muscle in the shortest time, 
you must learn to eat by "Timing Your Meals," instead of eating when 
it is convenient or when you are hungry. The reason is simple, because 
your Liver searches the blood stream for "complete chains" of amino 
acids every 3 to 4 hours. If all of the essential amino acids are in 
place (circulating in your blood stream TOGETHER), the liver will convert 
these "Complete Proteins" into new muscle tissue. If one or more of the 
essential amino acid chain is not in the blood stream, the liver 
stresses. Now the most active organ in the body (the liver performs 64 
vital functions daily, and is as active as the heart during sleep) has 
to go into the amino acid storage units of the body (muscle tissue), to 
extract the missing amino acids to complete the essential-chain. If the 
missing amino acids are not readily available, or in low supply, protein 
synthesis will not be completed. To add insult to injury, the existing 
incomplete amino acid chain is then passed through the body and excreted 
as "wastes" never to be used again, a process called deamination. All 
that work by the liver, and no results. Carbohydrates are not to be 
avoided! They are your best friends when it comes to "Protein Sparing". 
If the routine stimulates your white fast-twitch muscle cords (the 
strength cords of muscle), the growth will be more pronounced than the 
red fast-twitch (intermediate), or red slow-twitch (endurance), muscle 
cords. So it makes sense to utilize exercises that stimulate the largest 
muscle groups with sufficient weight resistance enabling you to perform 
6 to 12 repetitions per set before muscle fatigue causes you to end the 
set (this is not "exhaustion," simply the beginning of a muscle "burn" 
prior to exhaustion). 

Performing 4 to 5 sets per muscle group 2 times per/week per-body part, 
will stimulate rapid growth, or hypertrophy (muscle mass development). 
Resting at least 3 days after your weight-resistance workout insures 
that your muscle tissue has healed completely, and takes you out of 
the risk zone of joint & tendon damage, the #1 side effect of 
over-training. The white fast-twitch muscle cord burns the greatest 
amount of energy, and grows at the fastest rate compared to the 2 
other muscle-twitch fibers, but if over-trained, there will be no 
growth, just a constant feeling of fatigue with no results.

Try to consume 20 to 35 grams of Protein @ each meal along with 30 
grams of low Glycemic Carbohydrates and only 7 to 9 grams of fats at 
each meal. If you are going to overeat, make sure the largest portion 
of your binge is a good protein source. 

Based on your weight, For Example: (170 lbs.), height, (6'1'), and 
body-fat (9%), your LBW (Lean Body Weight) is 154.7 lbs. This means your 
Basal Metabolic Rate (the lowest amount of calories you can "exist" on 
daily) is 1701 calories. Your body always burns much more than that daily 
such as Work, Exercise, & Leisure expenditures. You need an overage of 
good calories (foods high in nutrients) to create Lean Muscle tissue. 
Let's start with the amounts listed below. 

Calorie Content For Each Meal

Protein: 100 to 200+ calories (+ or more +)

Carbohydrates: 120 to 150 calories

Fat: 60 to 80 calories (- or less -)

Total Calories each Meal: 350 to 450 

Meals Each Day: 5 to 6 per/day

Total Calories Consumed Daily: 2500 to 3000 calories 

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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