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I have learned firsthand the massive difference proper nutrition and supplementation can make in your quest for lean muscle mass and the speed in which you achieve results.

I started lifting weights consistently and seriously in college, at the age of 20 (I'm now 30). During my nine years in school, I really didn't focus much energy into proper bodybuilding nutrition, I was too busy studying and working! The only thing I was really diligent about was consuming my protein every two to three hours. I was totally clueless as to how important proper nutrition was for achieving a nice muscular ripped body. My thinking was: carbs (don't want to get fat), water (it will make me full), vegetables (vegetables are for rabbits), fruit (if some are lying around I'll eat them) etcetera. Like I said I was clueless!

I was on what I would call the "Protein-Cereal Diet" haha. Because I was so busy, it wasn't uncommon for me to have three, sometimes four, protein shakes a day with cereal or something else just to fill me up a little bit. I gained an average of 2.5 lbs a year on the "Protein-Cereal Diet". If you factor in a combined total of two year absence from lifting weights during random times during those years due to injuries and surgeries, it equates to about 3 lbs a year. This is nothing spectacular but I was happy with my look. What I wasn't happy about was how long it took to see results.

The Six Months That Changed My Body Forever (and For The Better)

Due to tendinitis and a really bad wrist injury (dirt biking accident), I was unable to lift any moderate or heavy weights for six months. During this time off, I decided to learn about injury prevention and bodybuilding nutrition. I read a lot of books and articles, and had a lot of talks with my father, who is a medical doctor. During this time, I learned a lot about the human body and what it takes to gain muscle.

 After six months, my tendinitis was gone and my wrist healed enough, 80%, to start lifting heavier again. I was eager to put my new knowledge to the test. The results absolutely shocked me! In one month, I gained the 5 pounds that I had lost from the layoff and gained an additional 5 pounds!! Remember, I average 2.5 lbs a year! I couldn't believe it! These amazing gains were a result of changes in my training (see Building Muscle 101 for more info), but mostly changes in my diet and supplementation.

Here is a list of some of the changes I made in my diet that help me gain a tremendous amount of mass very quickly:
  • I drastically increased my carbohydrate and caloric intake (and to my amazement didn't gain any fat)
  • supplementation stack (mass gainer, multi-vitamin, glutamine, BCAA's, vitamin C, fish oil)
  • post recovery drink with glutamine
  • sleep 20 mins to one hour after each workout
  • eat vegetables
  • drink tons of water (your muscles are in a catabolic state during dehydration!)
To learn why these changes will help you get big and how to implement these changes into your diet and workout ritual, have a look at the articles below. New articles will be added regularly...

Bodybuilding Nutrition Articles

protein mealCreate Your Own Muscle Building Diet Plan
This article will teach you how to create your own anabolic (muscle building) diet. You will learn the exact amount of calories, protein, carbohydrates and fats you'll need to consume to build muscle.

Muscle Building Foods
This chart identifies the must-have foods for any successful muscle building diet. Feel free to print the chart and take it with you to the grocery store.

Calculate Your Total Daily Energy Expenditure (TDEE)
This is where bodybuilding nutrition starts. This article will walk you through the process of determining how many calories you will need to consume to build big, lean muscles.

Benefits of Drinking Water: Why Bodybuilders, Athletes and Dieters Need It
Find out how water helps you build more muscle mass, get ripped and train more intensely. You will also learn how to determine exactly how much water you need (everyone's different depending on their height and activity level).

Everything You Need To Know About Glutamine
Glutamine is a very special amino acid. It will prevent muscle wasting AND keep your body healthy. Read on to learn all about this very important nutrient.

Best Pre Workout Supplement
These are the pre-workout supplmenets that you body must absolutely have. If you're missing any of these supplements you're robbing your body of results.

5 Healthy Foods To Boost Testosterone Levels Naturally
Testosterone is the key to muscle mass, energy, libido and reversing the effects of aging. Learn how to boost your testosterone with the simple five foods.

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