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12/10/2010

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<b>1. Eat 500 more calories than your body needs on a daily basis.</b>Eating is absolutely essential if you would ever like to make gains. I
m not justtalking about simply consuming a protein shake post workout either. If you wouldlike to get big, you really need to eat big. How do you determine how many calories your body needs to make gains? All we need to do is perform a simple math equation.We can all agree that 3,500 calories equals 1 pound. That means that your body must have an excess of 3,500 calories to gain 1 pound. Thus, if you regularly need to consume 2,000 calories a day to maintain weight, you will need to consume 2,500 calories a day to gain 1 pound a week. 500 excess calories multiplied by 7days of the week equals 3,500 calories or 1 pound of weight.<b>2. Eat at least 6 times a day. </b>With all of that extra food that you
re eating, you
re going to need to spread yourmeals out throughout the day. We do this for 2 reasons. First, eating too much food in one sitting can cause fat gain. Second, it
s extremely difficult to eat your extra 500 calories spread throughout anything less than 6 meals. Could you imagine eating 833 calories in a single seating, 3 times throughout the day? That would be almost impossible for most people.<b>3. Eat every 2.5 hours. </b>If you
re going to be eating 6 times a day, you
re going to need to spread out yourmeals accordingly. If you multiply 6 and 2.5, you get 15. That means that it will take you 15 hours to eat 6 meals if they
re spread in 2.5 hour increments. Mostpeople aren
t awake for anything more than 16 hours, so eating every 2.5 hours works extremely well for most people.<b>4. Consume enough protein, but don
t overdo it. </b>When people start weight training for the purpose of muscle and weight gain, I notice that they become big on eating high amounts of protein. Don
t get me wrong,protein is important. It
s not so important that you need to go crazy though. Really, most Americans already receive way over the daily recommended 70 grams of protein. In the case of body building, you need to no more than double that amount. Feel free to further research this subject to see exactly what will work bestfor you.<b>5. Eat real food. Don
t rely on supplements. </b>This drives me absolutely crazy mainly because I was a victim of this. Relying on supplements is a big problem amongst many new bodybuilders. You have to remember, supplements were created to supplement you in your ongoing efforts. Supplements were not created to become your efforts. My point is this: you won
t get big by taking protein shakes, period. You need to eat real food daily, if you would like to make big gains.<b>6. Cut cardio down to 3 20-minute sessions a week. </b>Many of you probably think that I am crazy for saying this, but it all comes back down to the math equation. If you
re going to make gains, you need to increase your calories and limit the calories that your body burns off. If you
re running ona daily basis, your body is going to burn all of the calories that it needs tomake gains. Cut your cardio down to 3 20-minute sessions a week. This way, you
restill burning fat, but you
re not burning all of those extra calories that your body absolutely needs to make gains.

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