TestoFuel Blog : Make Gains & Pack on the Muscle
Packing on muscle is a great feeling. Tighter clothes, a solid frame, and all eyes on you whenever you enter the room. And there’s a lot more to it than just pumping iron and hoping for the best. Your nutrition for muscle growth and fat loss has got to be on point too, and Brad has the best advice on how to get it there.
If you’re training hard, but not eating right, it’s impossible to gain size. Think about it, if your body doesn’t have enough of the correct resources to build muscle, it’s not going to.
This is why you need to school yourself up on the correct nutrition, and Brad from TestoFuel has some great examples on what kind of protein, fats and carbs you should be eating.
Here’s what he recommends:
Protein is one of the more vital food groups for putting on muscle mass. Usually referred to as one of the core ‘building blocks’ when it comes to making gains. With Brad’s food of choice being chicken breast.
Chicken breast is a good clean and lean option as protein source, with each full breast containing approximately around 35g of protein.
Brad’s Rule on Protein
For a serious lifter Brad recommends around 1.5 – 2g of protein per pound of body weight. So if you weight 180lbs, you need to be eating in region of 270 – 360g of protein per day.
Note: There is currently a controversy over the amount of protein you should be taking a day. Recent studies have shown that having protein this excessively may actually put a strain on your body, and lower your testosterone levels. This new evidence shows that sweet spot should be around the 0.8g to lb/body weight mark.
You can read the full story here.
When going on a ‘healthy diet’ the first thing people like to throw out are fats. This is the worst mistake you can make, not all fats are bad – and denying yourself them can be fatal to your gains.
Why? Because dietary fat is key to your testosterone levels. Various studies have shown those who have more dietary fat in their diet have a lot more testosterone. [1, 2, 3]
Brad’s Rule on Dietary Fats
Obviously Brad doesn’t recommend you go chugging everything that has a high fat content in the quest for gains. That’s not good for anyone. What you need to stick to are healthy natural fats.
Some of Brad’s choices include avocados and almonds. However, macadamias, eggs and olive oil are other good quality choices.
After fats, the next thing that everybody gets rid of are carbs. Again, this is not the answer – it all depends on what type of carbs you eat, and when it comes to muscle building you need near the same amount of them as you would protein.
Not only does this type of food group give you that slow releasing energy to workout for long periods of time, it also helps your body with recovery supplying it with the energy it needs to recovery and build more muscle after a session.
Brad’s Rule on Carbohydrates
If you want to eat clean while you gain muscle, Brad recommends complex carbohydrates – these are the carbs that your body takes time to break down for nutrients. This creates a slow burn of energy throughout the day, and Brad recommends Sweet Potatoes and Rustic Potatoes as great options.
As a bodybuilder, athlete or any kind of fitness enthusiast, you have to realize there’s more to the lifestyle than just training – nutrition is a staple-hold to your success.
It can’t all be just protein either, for the best results you need a healthy balance of carbs, protein and fats to give your body the supply of energy it needs to fully develop and make maximum growth.
Brad recommends the best nutrition for muscle growth and fat loss; clean and lean proteins like chicken breast, healthy fats like avocados and almonds, and good complex carbs such as sweet potatoes and rustic potatoes.
If you want to see more results from your training and all over better workout experience, we strongly recommend TestoFuel. Made with the highest quality testosterone boosting nutrients on the market, TestoFuel helps improve muscle gains, raise your energy levels, and even gives a bump to your libido.
If you want to know what goes into TestoFuel and how it can help you, check out our ingredients page for all the science behind the supplement.
References
[1] Tegelman R, Aberg T, Pousette A, Carlström K., Effects of a diet regimen on pituitary and steroid hormones in male ice hockey players., Int J Sports Med. 1992 Jul;13(5):424-30.
[2] Goldin BR, Woods MN, Spiegelman DL, Longcope C, Morrill-LaBrode A, Dwyer JT, Gualtieri LJ, Hertzmark E, Gorbach SL., The effect of dietary fat and fiber on serum estrogen concentrations in premenopausal women under controlled dietary conditions., Cancer. 1994 Aug 1;74(3 Suppl):1125-31.
[3] Reed MJ, Cheng RW, Simmonds M, Richmond W, James VH., Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin. J Clin Endocrinol Metab. 1987;64:1083–1085.
