The goal of the Bodybuilder Plan is to create the perfect hormonal environment to maximize muscle growth while reducing body fat. The Muscle Building Plan contains a higher percentage of protein to fill the demands of an intense and consistent strength training routine. To get the full benefit from your diet and exercise program, the recommended activity is at least 1 hour per day and at least 4 days per week of heavy weight training or power lifting. Please note, the rate at which the body can build muscle tissue depends on the person and competitive levels of body fat are generally unhealthy and impossible to maintain for long periods.
“The standard committee recommends a diet of approximately 12% carbohydrates, 58% protein and 30% fat. In my own career I usually found myself eating a diet balanced quite differently; 40% carbohydrates, 40% protein and 20% fat.”– Arnold Schwarzenegger’s Encyclopedia of bodybuilding p.727.
Is the Muscle Building Plan right for you?
I engage in at least 1 hour of intense strength training at least 4 days per week and I would like to build muscle while simultaneously reducing my body fat percentage.
The Muscle Building Plan is a remarkably effective way to build muscle without taking steroids or any other harmful substances. The Muscle Building Plan consists of 40% carbohydrates, 40% protein and 20% fat. The caloric recommendations for the Muscle Building Plan provide your body with 1 gram of protein per pound of lean body mass. An intensive activity is necessary to put this protein to good use; otherwise you never want to eat more protein than what your body requires.
As with all the other Core Diets dietary frameworks, the Muscle Building Plan works to control your insulin throughout the day, and night. By controlling insulin, the Muscle Building Plan stabilizes blood sugar and maximizes your natural output of growth hormone. Growth hormone is a chemical messenger in the body that has profound muscle building and fat burning capabilities. Growth hormone gets released during deep sleep, after strenuous exercise and from eating a protein containing meal. High levels of insulin on the other hand will suppress the release of growth hormone.