Nutrition/Recovery
What we do outside the gym is probably more important to building muscle mass than what we do in the gym. It doesn’t matter how hard we work in the gym if we sabotage our mass-building efforts through deficiency of protein, creatine or other vital nutrients, or through over training or inadequate rest/recovery.



It is not necessary to supplement if you are eating properly. Many believe that Sergio Oliva developed the greatest physique of all time. He did so without endorsing or taking any supplements, electing to get his nutrients from natural food sources. He was basically blackballed from the IFBB for this, where he would doubtlessly have continued to dominate the Mr. Olympia for many years had he been permitted to compete on his own principles rather than based on product endorsements.



We hold to this philosophy today. While we make many state of the art supplements available for your convenience, we will not lie to you and tell you that they are completely necessary.

If you adhere to the training and nutritional principles outlined in this tutorial you will be able to develop your best possible physique entirely through natural food sources. We do, however, invite you to explore the convenient and economic supplement alternatives available on our site and make an informed decision as to which, if any, are best for you.



Protein
If you are serious about developing mass you should take in at least 300 grams of protein per day, and at least 500 on leg day. Protein is the building block of muscle mass, and a great deal of it is required to become big.


Creatine
Creatine is important for its cell-volumizing effect. It is synonymous with gains in both mass and strength. Though supplements are provided for your convenience, creatine is readily available in natural animal protein sources (imagine that; they have it in their muscles also) especially fish and beef.


Carbohydrates
Carbohydrates are among the most important nutrients we can take in. They play a significant role in the compostion of your muscles, as well as in the release of insulin, the anabolic hormone responsible for pushing protein and carbohydrates into the muscle cells to add new mass.

It is critical to take in about 300 grams of carbohydrates, preferably in ten (30 gram) portions over the course of the day, in additon to a post-workout meal of as many carbs as you can handle. Diabetics should modify this carbohydrate intake and consult a physician before altering their carbohydrate intake in any manner.

The above portioning system is important because it provides insulin in just the right quantities to build mass but still retain insulin sensitivity so as not to become counter-productive. If carbs are consumed in excessively large portions insulin sensitivity may result, and decreased gains and possibly diabetes may ensue.


Nitric Oxide
This compound has been touted as the latest "steroid subsititue". While it may possibly lead to increased mass and strength, there is no need to purchase it at the ridiculous prices it is going for.

The nitric oxide release "potions" are composed of two very simple amino acids- argenine and ornithine.

Argenine is readily available in beef in large quantities, while copious supplies of Ornithine may be gleaned from eating large portions of poultry.

While these supplements are made available for your convenience they are absolutely unnecessary.


Rest
Be sure to only train each body part directly once a week for optimum recovery. Be sure also to sleep at least eight hours per night and nap frequently. This facilitates the release of GH (growth hormone) contributory to gains in lean muscle mass and also allows the body time to repair itself.

Great Post yamaharob,

I weigh 183lbs. Would I really need 300grams of protein per day?

1-2g. of protein per body lb.....