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5 Foundation Rules To Grow Bigger And Muscular That Every Guy Must Know

Be good with the basics of what you do and you will succeed. Same applies to bodybuilding, nutrition and training. Supplementation and juicing comes on way later in the game. First, get familiar with these 5 foundation rules.

1) Eat Big. Eat Clean.


Always remember, if you are burning more calories than you are ingesting, you will never grow. Aim for at least 15 calories per pound of bodyweight. And also, eat clean! Junk food is calorie-dense but those calories will only make you fat. Go for home-cooked food and eat frequently or set a table for 6 meals a day.

2) Eat Enough Dietary Fat. No, It Won’t Make You Fat!


Fat doesn’t make you fat! At least 30% of your daily calorie intake should come from fats. Aim for foods rich in Omega-3 fatty acids, unsaturated and controlled polyunsaturated fats. Fish, whole eggs and meat can be the best go-to sources.

3) Make Sure To Take Proteins And Carbohydrates After The Workout


Post-workout nutrition is the key to muscle growth. Your muscles are in a breakdown mode right after the workout and need enough protein to repair. Also, accompany protein with complex carbohydrates. It helps in better protein absorption and restoring glycogen levels.

4) Never Workout On An Empty Stomach


This is usually done right in the morning. An empty stomach is the powerhouse for cortisol. Since you haven’t given anything to your body to feed on, it will reach for the stored energy sources. While it can be a little effective for weight loss, it sure isn’t any good for gaining muscle.

5) Lifting Heavy But Correct Form Is STILL The Key


Train with heavy weights but don’t ever neglect the correct form. Hit the muscle with the weight you are a little uncomfortable with (if you are comfortable, it doesn’t work) and focus on the movement. If weight is jeopardizing your form, you are not doing it right.

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