Mike Mentzer REVEALS Best way to Eat For Muscle Growth
Summary
TLDRThe script addresses widespread misconceptions about bodybuilding nutrition and training. It emphasizes that proper training is paramount, with nutrition playing a secondary but crucial role in muscle growth. The speaker debunks myths like the idea that carbohydrates lead to obesity and that excessive calorie intake is necessary for muscle gains. Instead, he advocates for a balanced diet with a 60/25/15 ratio of carbohydrates, protein, and fats, respectively. The script also highlights the importance of high-intensity training and the role of micronutrients, urging bodybuilders to focus on fundamental principles rather than arbitrary assertions or fads.
Takeaways
- 😖 Confusion about nutrition is as prevalent as it is about training, often leading to misconceptions among bodybuilders.
- 📞 A real-life example of a young man's confusion highlights the common mistake of attributing lack of progress solely to nutrition.
- 💪 Training is crucial for muscle growth, and improper training methods can undermine even the best nutritional plans.
- 🔄 Overtraining can lead to muscle depletion and hinder growth, emphasizing the importance of balanced training regimens.
- 🌞 The analogy of seeking a suntan from the moonlight illustrates the futility of inadequate training methods despite nutritional efforts.
- 🍽️ Nutrition plays a secondary role in bodybuilding, becoming important only after proper training methods are in place.
- 🥗 A well-balanced diet is fundamental to a bodybuilder's nutritional program, providing the necessary nutrients for health and muscle growth.
- 📊 The recommended macronutrient ratio for bodybuilders is 60% carbohydrates, 25% protein, and 15% fat, as agreed upon by top nutritional authorities.
- 🚫 Carbohydrates are often maligned, but they are essential as the primary fuel source for high-intensity workouts and the brain.
- 🚫 Protein is vital for muscle repair and growth, but excessive intake beyond maintenance and growth needs will not lead to faster muscle gains.
- 🥑 Fats are necessary for nerve health, enzyme synthesis, and digestion, and should not be avoided but consumed in moderation.
Q & A
What is the main source of confusion among bodybuilders according to the transcript?
-The main source of confusion among bodybuilders, as mentioned in the transcript, is the subject of nutrition, which is almost as prevalent as the confusion surrounding training.
Why did the young man in the story call the author?
-The young man called the author to ask a series of questions about various nutritional supplements, believing that his lack of bodybuilding progress was due to faulty nutrition.
What was the author's initial suggestion when the young man insisted his lack of progress was due to nutrition?
-The author suggested that perhaps the young man's training might be the problem, but the young man countered that he was training properly.
What was the author's conclusion about the young man's training routine?
-The author concluded that the young man was violating all the laws of nature with his training routine, as he was not training with the necessary intensity or to failure, and was overtraining by working out five to six days a week for 1.5 to 2 hours a day.
What analogy does the author use to explain the relationship between nutrition and bodybuilding?
-The author uses the analogy of someone wanting a suntan but exposing themselves to the light of the moon and trying different suntan lotions, to illustrate that nutrition becomes important in bodybuilding only after proper training methodology has been employed.
What is the fundamental principle that should guide a bodybuilder's nutritional program according to the transcript?
-The fundamental principle that should guide a bodybuilder's nutritional program is to make a reasonable effort on a daily basis to consume a well-balanced diet.
Why are carbohydrates emphasized as the primary source of calories in a bodybuilder's diet?
-Carbohydrates are emphasized as the primary source of calories in a bodybuilder's diet because sugar is the preferred fuel source of the neuromuscular system for high-intensity muscular contractions, and the brain derives most of its nutrition from carbohydrates.
What is the recommended macronutrient ratio for bodybuilders according to reputable nutritional scientists and the transcript?
-The recommended macronutrient ratio for bodybuilders is approximately 60% carbohydrates, 25% protein, and 15% fat.
What misconception about carbohydrates does the author address in the script?
-The author addresses the misconception that carbohydrates make you fat, clarifying that no nutrient makes you fat by itself and that fat deposition occurs when calories consumed exceed maintenance and growth needs.
What is the role of fats in a bodybuilder's diet as discussed in the transcript?
-Fats play a crucial role in a bodybuilder's diet by sheathing the nerves, synthesizing many enzymes, and aiding in the digestive process. However, they should be consumed in moderation due to their high calorie content.
What is the common myth about protein that the author refutes in the script?
-The common myth that the author refutes is that consuming massive excesses of protein beyond maintenance and growth needs will cause one to grow muscle faster, which is not true.
What does the author suggest about the relationship between muscle growth and water?
-The author suggests that muscle is not comprised mostly of protein but water, specifically mentioning that muscle tissue is 72% water, and that glycogen, which helps retain water in muscle cells, is crucial for muscle fullness.
What is the author's opinion on the claim that a positive calorie balance is not necessary for muscle growth?
-The author is skeptical about this claim, suggesting that while some truth may exist to the idea of the body stealing calories from fat for muscle growth, he believes that the use of steroids, which were likely involved in the cited experiment, also plays a significant role.
What is the author's stance on the idea that bodybuilding is 80% nutrition and only 20% training?
-The author disagrees with this notion, emphasizing that training is the primary requirement and that nutrition becomes important only after proper training methodology has been satisfied.
What does the author believe about the relationship between strength and muscle size?
-The author believes that there is a definite relationship between strength and muscle size, stating that one must grow stronger to grow larger and that increased strength is a prerequisite for increased muscle size.
How does the author describe the process of muscle growth in relation to nutrition and training?
-The author describes muscle growth as a process that requires both proper high-intensity training to activate the growth mechanism and a nutritional intake above maintenance levels to provide the necessary calories and nutrients for actual muscle growth.
What advice does the author give regarding the consumption of 10,000 calories a day for muscle growth?
-The author strongly advises against the idea of consuming 10,000 calories a day for muscle growth, calling it a 'ludicrous crack brain theory' and explaining that such a calorie intake is unnecessary and not supported by evidence.
Outlines
🤔 Confusion in Nutrition and Training
The speaker addresses the widespread confusion surrounding nutrition and training, particularly among young individuals seeking advice on supplements. The narrative includes a story of a teenager who believes his lack of progress in bodybuilding is due to poor nutrition. The speaker emphasizes that proper training is crucial and that nutrition plays a secondary role. The importance of a well-balanced diet is highlighted, with the suggestion that a balanced diet should consist of 60% carbohydrates, 25% protein, and 15% fat. The speaker also criticizes the overemphasis on supplements and the lack of understanding of basic nutritional principles.
🍚 The Role of Carbohydrates in Bodybuilding
This paragraph discusses the importance of carbohydrates in a bodybuilder's diet, dispelling myths about their role in obesity and other health issues. The speaker explains that carbohydrates are the primary fuel source for high-intensity workouts and for the brain, which relies on them for 99% of its nutrition. The paragraph also clarifies that muscle tissue is mostly water, not protein, and that carbohydrates help maintain water in muscles through glycogen storage. The speaker argues against the anti-carbohydrate narrative and stresses the need for a balanced intake of macronutrients.
🏋️♂️ Training vs. Nutrition: Prioritizing for Muscle Growth
The speaker shares personal anecdotes and experiences to illustrate the importance of training over nutrition for muscle growth. They discuss the common misconception that consuming excessive nutrients can lead to muscle growth without proper training. The paragraph also touches on the role of fats in a bodybuilder's diet, explaining that fats are not the enemy but should be consumed in moderation due to their high calorie content. The emphasis is on the need for a high-intensity training program to stimulate muscle growth, with nutrition supporting this process.
🚫 Debunking Bodybuilding Myths and Misconceptions
This paragraph focuses on debunking several myths and misconceptions in the bodybuilding community, including the idea that bodybuilding is 80% nutrition and 20% training, and the suggestion to consume 10,000 calories a day for optimal results. The speaker argues that these notions are baseless and not supported by evidence. They stress that muscle growth is a result of high-intensity training and that nutrition plays a supportive role. The paragraph also criticizes the lack of universal principles in bodybuilding and the arbitrary assertions made by some in the industry.
💪 The Relationship Between Strength and Muscle Size
The speaker explores the relationship between strength and muscle size, stating that growing stronger is a prerequisite for growing larger muscles. They refute the idea that one can grow larger without getting stronger, emphasizing that muscle growth is directly related to an increase in strength. The paragraph also discusses the importance of not comparing oneself to others and focusing on personal progress. The speaker concludes by stating that a properly conducted high-intensity training program will lead to consistent strength gains, which in turn will lead to muscle growth.
📈 The Necessity of a Positive Calorie Balance for Muscle Growth
In this paragraph, the speaker discusses the necessity of a positive calorie balance for muscle growth. They argue against the idea that the body can 'steal' calories from fat for muscle growth without a calorie surplus. The speaker explains that consuming a maintenance level of calories will only maintain existing muscle mass and will not support growth. They advocate for a methodical and intelligent approach to calorie intake that meets the body's needs for muscle growth without causing excessive fat deposition. The paragraph concludes with a skeptical view of the Colorado experiment and a cautionary note on the influence of steroids on muscle growth.
Mindmap
Keywords
💡Nutrition
💡Bodybuilding
💡Training
💡Calories
💡Carbohydrates
💡Protein
💡Fats
💡Micronutrients
💡Overtraining
💡Strength
💡Glycogen
Highlights
Confusion about nutrition is as prevalent as that about training.
Story of a young man's misconception about nutritional supplements affecting his bodybuilding progress.
Training, not nutrition, was identified as the primary issue for the young man's lack of progress.
Importance of proper training methodology before focusing on nutrition in bodybuilding.
The analogy of trying to get a suntan from the moonlight to illustrate the importance of proper training over nutrition.
Nutrition becomes important within the context of proper training.
The principle of a well-balanced diet as the fundamental nutritional guide for bodybuilders.
Nutrients and calories are needed for maintaining health, existing physical mass, and muscle growth.
Recommended caloric intake ratio of 60% carbohydrates, 25% protein, and 15% fat.
Carbohydrates are the preferred fuel source for the neuromuscular system and the brain.
Contrary to popular belief, carbohydrates do not make you fat.
Protein is essential for muscle growth, but excessive intake does not speed up the process.
Muscle growth is primarily composed of water, not protein.
Fats play a crucial role in nutrition and are not the primary cause of fat deposition.
Vitamins and minerals, as micronutrients, are essential for forming enzymes and various physiological processes.
Many bodybuilders are overnourished but still do not see satisfactory results due to improper training.
The false notion that bodybuilding is 80% nutrition and only 20% training.
The absurdity of the idea to consume 10,000 calories a day for muscle growth.
The relationship between strength and muscle size, and the necessity of growing stronger to grow larger.
The importance of a proper nutritional program to support muscle growth.
The need for a positive calorie balance to support muscle growth beyond maintenance levels.
Transcripts
as much confusion as does exist on the subject of training and it's almost Omni prevalent there
is just as much if not more on the subject of nutrition I hear it all the time with those who
call me for phone consultations one aspect of such confusion about nutrition which is particularly
widespread is perhaps best exemplified in the story I'm about to relate some time ago I received
a phone call from a young man probably in his mid- teens who as soon as he reached me on the
phone launched into what seemed like an endless series of questions concerning certain nutritional
supplements without even announcing his name he immediately set in asking me about the merits of
a host of popular supplements including metrics vanal sulfate phosphagen creatin Hot Stuff Etc
insisting his lack of bodybuilding progress was due solely to his faulty nutrition when
I suggested that maybe his training might be the problem he countered with an emphatic know that he
was training proper ly listening to him prattle on a while longer about nutrition it finally
occurred to me that since he was so very confused about nutrition it was not likely he was clear
and clean on the subject of how to best proceed with his training and I turned out to be correct
I discovered that he was violating all of the laws of nature here he knew absolutely nothing
about intensity or the necessity of training to failure he wasn't stimulating much if anything
in the way of meaningful growth and even if he had been he was so grossly overtrained working
out five to six days a week for 1 and a half to two hours a day that his body would not have
had the resources necessary to produce growth I finally put a stop to the lengthy catechism and
said to him rather firmly young man you remind me of the individual who earnestly desires a suntan
but continues to insist on making the mistake of exposing himself to the light of the Moon then
waste hundreds of dollars trying different suntan lotions thinking the next one will solve his
problem not that the issue of the suntan lotion is completely without import I continued but it only
assumes relevance within the context of having satisfied Nature's First Fundamental requirement
which is the presence of a high-intensity sunlight stress do you see listener that the relationship
of nutrition to bodybuilding is similar while nutrition is clearly of objective importance in
the lives of everyone it has a somewhat different role in bodybuilding it is only within the context
of having first employed the proper training methodology that then becomes important and then
it is rather simple in fact as much confusion as exists on the subject of nutrition it is
really rather simple at least as it applies to us practically on a daily basis the one guiding
operative principle here is make a reasonable effort on a daily basis to consume a well balanced
diet ours has been called an age of complexity with intellectual confusion as its primary
characteristic this is the result of people not learning to think in terms of fundamentals
and principles a system of thought based on fundamental principles serves as an intellectual
blueprint that enables one to answer specific concrete questions without such a fundamental base
questions continue to proliferate with no method for answering them whether the subject is ethic
politics training or nutrition the principle of a well-balanced diet is the fundamental that should
guide your nutritional program a well-balanced diet by definition is one that satisfies all your
nutritional needs once you've made a reasonable effort to establish a balanced diet consider
quality supplements as those offered by twin lab the question that logically arises here is
what do I need calories and nutrients for first first of all you need nutrients and calories to
maintain your health and existing physical Mass second to provide for the production of muscle
growth one pound of muscle contains approximately 600 calories and since muscle growth will rarely
exceed 1 half pound a day you won't have to increase your nutritional intake more than 3 to
500 calories a day beyond your daily maintenance level and I'll address the topic of weight loss
later no matter what your daily calorie budget might happen to be approximately 60% of the
calorie should be in the form of carbohydrates 25% protein and 15% fat this ratio is agreed upon by
all of the top reputable nutritional scientists along with the US Department of Agriculture and
the Senate subcommittee on nutrition the reason for the predominance of carbohydrates is that
sugar is the preferred fuel source of the neuromuscular system the most efficient fuel
for high-intensity muscular contractions also interestingly enough the brain lives
almost entirely off of sugar deriving 99% of its nutrition from carbohydrates or sugar in fact 80%
of the brain is made up of something called glyos cells whose primary function is to store Sugar
the suffix hydrate in the word carbohydrate means water and muscle tissue is not mostly protein but
water 72% to be precise glucose is stored in the muscle as a polymer or chain of glucose molecules
called glycogen and it is primarily the glycogen that keeps the water in the muscle cell with 3 G
of water bonded to every gram of glycogen if you've ever been on a low carbohydrate diet
and found that your muscles became flaccid or deflated after a few days it was because as the
glycogen was used up the water that was attached to it left the muscle while protein has been the
most overemphasized nutrient carbohydrates have been the most maligned the anti-carbohydrate
litany began in Britain in the early 1950s and reached its apex in the United States were diet
books by so-called experts blame carbohydrates for everything from obesity to schizophrenia
many people still believe that carbohydrates make you fat which simply isn't true no nutrient makes
you fat in and of itself calories consumed Beyond maintenance and growth needs result
in fat deposition whether the calories are from protein carbohydrates or fat as stated previously
carbohydrates are vitally important in the diet of everyone especially bodybuilders as they are the
preferred fuel source of high-intensity anerobic training and the Brain which derives most of its
nutrition from sugar so I don't think eating carbohydrates causes schizophrenia with regard
to the issue of getting fat I used to believe it was common knowledge that excess calories
were responsible for fat buildup apparently I was wrong in my many daily phone conversations with
bodybuilders from all over the world I see that many don't know much about the caloric
dimension of nutrition most remarkable was a client of mine and Dorian Yates who happens
to travel a lot as he is an agent for some of the top music groups last year while in England
on business I set him up to meet Dorian and they had breakfast together the conversation centered
mostly around bodybuilding and the fact that my client was having a very difficult time losing
fat dorian's suggestion to my client was that he was eating too little which was why he was
fat and that he should boost his calories from his maintenance level of around 2200 all the way
up to 4500 this would somehow boost his metabolism Dorian insisted and he'd soon be losing fat rather
easily when my client informed me of this upon his return home I said that dorian's advice was
ludicrous and that if he followed it he'd be sorry he insisted that no Dorian is Mr Olympia he knows
what he is talking about and that he was going to enthusiastically follow his advice and increase
his food consumption up to over 4,000 calories a day 2 weeks later or so I saw my client in the gym
looking rather despondent when I asked him what the problem was he said that rather than lose
weight he put on six lbs of fat since trying the higher calorie intake I did not say I told you so
but explained it with the simple logic look I said if one must increase his calories and eat large
quantities of food to lose weight how does one gain weight by eating small amounts of food while
dramatically decreasing calorie intake I got the point was his reply on to the subject of protein
yeah yes protein is very important of course it is a maintenance repair and growth substance that
must be taken in sufficient quantities to ensure optimal muscle growth indulging indiscriminately
in massive excesses of protein Beyond maintenance and growth needs however will not somehow cause
you to grow any faster had you merely satisfied need remember listener muscle is not comprised
mostly of protein but water again 72% this does not mean that you should begin drinking gallons
of water a day to hasten the muscle growth process you'll be very uncomfortable if you try it and the
excess will merely be passed out of the body don't be concerned with consuming hundreds of
grams of protein a day or so many grams per kilo of body weight thinking that so doing will somehow
speed the muscle growth process Force feeding yourself massive quantities of protein could
result in fat deposition fats are not nearly the bogey man some make them out to be they play a
crucial role in proper nutrition in sheathing the nerves synthesizing many enzymes and in helping
the digestive process unless you are directed by a physician don't take in less than the recommended
15% make a reasonable effort each day to obtain a 60 25 15 ratio of carbohydrates to protein to fats
this may be accomplished rather easily by getting your daily complement from each of the four basic
food groups namely cereals and Grains fruits and vegetables meat fish and poultry milk and dairy
products consuming fats does not make you fat either recently a training client said to me that
whenever he eats fats he gets fat and I told him that such is not true that if I was to have him
eat a small piece of butter or lard such would not turn to fat unless he were consuming an excess of
calories years ago I had a friend who went off to Montana every few Winters or so to climb mountains
every day for a month upon leaving for his trip my friend was always rather pudgy and one month hence
after climbing mountains every day he returned very lean with almost no visible body fat while
climbing mountains he lived predominantly on fats such as bacon butter beef and animal fat obviously
this individual was spending more calories through his rigorous mountain climbing activity than he
was consuming and as a result he lost body weight in the form of fat the only problem with fats is
that they contain nine calories a gram as opposed to only four calories a gram for both protein and
carbohydrates the point here is that if you're not careful with regard to your intake of fats
the number of calories from them can shoot up very fast and before you know it there
is fat deposition with regards to vitamins and minerals they are referred to as micronutrients
because they are needed in such small quantities recommended daily allowances of the micronutrients
are measured in micrograms as opposed to the grams used to measure the macronutrients vitamins and
minerals combined in the body to form the enzymes that serve as Catalyst in countless important
physiologic processes it is interesting to know here that while most Americans are well-nourished
many bodybuilders are grossly overnourished yet they still don't see satisfactory results
from their training effort this serves only to underscore the point that training is the first
primary requirement while nutrition is secondary it is only within the context of having satisfied
Nature's First Fundamental requirement the imposition of a high-intensity training stress
that nutrition then becomes important for the bodybuilder in looking back to my own bodybuilding
career I too wasted considerable time owing to ignorance and confusion in fact when I reflect
on how many training and dietary mistakes I made through the years it is a wonder that I made it
as far as I did I unwittingly allowed myself to become deluded by uncritically reading certain
muscle magazines especially their fraudulent seductive advertising which promised that we
could all be come bodybuilding Champions almost overnight if only we would invest considerable
money in a certain product a good example was the one that promised a pound a day muscle gains if
one were to drink crash formula number 7even every day yes it actually promised a pound a
day of muscle a very enthusiastic but ignorant bodybuilder I felt for that one hooked Line and
Sinker and gained from 180 lb to 250 lb pounds most of the weight being fat in 7 months how
clever I thought I was the only reason I didn't go up to 280 lbs which was my goal was because
my parents weren't willing to foot the milk Bill anymore as I was drinking up to 2 gallons a day on
top of that I was growing rather concerned about the stretch marks which began populating a good
portion of the surface of my body along with the fact that I outgrew two or three wardrobes the
next 6 months I spent trying to undo the damage you see it was in Vogue back then to bulk up
and then cut down which meant to gain as much weight as possible despite its composition then
lose the fat and be left with just the muscle well by the time I finished getting rid of the
fat more than 6 months later I ended up weighing but 169 lbs less than my starting weight of 180
and with less muscle the near starvation diet and gross overtraining that led to such a weight loss
caused me to lose muscle so much for bulking up and cutting down despite that and other mistakes I
never forsook my dream of becoming an accomplished bodybuilder all through the years I read the
muscle magazines voraciously never missing a trick I knew every fat diet that came down the line and
tried them all and everybody was supposed to train differently and follow different diets because we
were told everyone is different the bottom line so they said was that because we were each unique
and possessed different requirements in regard to training and nutrition it was up to the individual
to discover what was best for him no wonder I and Untold others were confused about training
and nutrition what a massive contradiction the very people who were selling us the science of
bodybuilding were now telling us that bodybuilding is anything but exact that that there are no
Universal principles or truths and they continue with the same irrationality today bodybuilding
cannot be a science under those conditions and as much as bodybuilding has been touted as a science
very few have brought critical attention to bear on the subject as a result falsehoods abound
severely hampering the thinking of the majority there is a notion that has been floating around
the bodybuilding subculture for years which has it that bodybuilding is 80% nutrition and only
20% training the implication here is that it doesn't matter how you train or even that you
train at all if you will only agree to consume an excess of nutrients you'll grow muscle Beyond
normal levels and such simply is not true as the nature of the human physiology absolutely
requires that certain specific training causes be enacted to affect the buildup of of muscles Beyond
normal levels or in other words consuming excess nutrients will not undo the effects of an improper
training program more recently another erroneous idea has garnered considerable attention in the
bodybuilding subculture is that one should consume 10,000 calories a day for best results and it is
the single most ludicrous crack brain Theory ever spawned in this sport or industry and it
flows from the notion that there is no such thing as overtraining only unding to help ensure that
bodybuilders don't undereat some have suggested that bodybuilders consume 10,000 calories a day
a staggering number of calories more than any bodybuilder on Earth I don't care how large he
is requires to build larger muscles when one of my phone consultation clients recently asked me
if he should try consuming 10,000 calories a day on I of course replied emphatically that he should
not then proceeded to logically demonstrate why such would be absurd after establishing
that my client only required 3,000 calories a day to maintain his existing body weight of 175
lbs I asked him if he thought it was realistic to assume he would need 7,000 additional calories to
provide for daily muscle growth production needs assuming he was stimulating growth in the first
place when that this didn't seem logical rational or realistic I explain that if he were training
properly and stimulating 50 pounds of muscle growth a year which is considerable more than
most are likely to gain that this would average out to but slightly over 2 ounces of muscle gain
a day since my client required 3,000 calories a day to maintain 175 lbs why would he need another
whopping 7,000 calories more to provide for but a mere 2 oun of muscle growth yes listener 3,000
calories to maintain 175 lbs and 7,000 calories to produce but 2 ounces of muscle such Notions
are always presented out of context with neither a theory nor an iota of evidence to support them in
logic these are referred to as baseless arbitrary assertions and as a Rand has stated there is no
room for the arbitrary in the Affairs of man least of all in the realm of cognition with a properly
conducted high-intensity training program you will grow stronger each and every workout and make no
mistake listener developing stronger muscles is a prerequisite of developing bigger muscles whenever
someone starts to argue with me on that point I say what is one supposed to do to grow larger get
weaker yes if you want to grow larger you must grow stronger there is definitely a relationship
between strength and muscular size most obvious is the fact that heavyweight weightlifters and power
lifters are stronger than light weight lifters and everyone listening to this who ever developed
larger muscles observed and attended increase in strength no one who ever lifted weights grew
larger without growing stronger it just doesn't happen it was discovered by exercise scientists
long ago that the strength of a muscle is related to the size of its crosssectional area many are
still confused on this subject because they see some who are smaller who possess less muscle mass
that can lift more weight than other larger more heavily muscled individuals the mistake here is in
attempting to draw a meaningful comparison between two different individuals the fact is that the man
with smaller muscles will grow larger only as he grows stronger and likewise the larger man will
grow larger still only as he grows stronger don't make the mistake of comparing yourself
to others the only person you can accurately compare yourself to is you and as long as you
are increasing in strength as a result of each workout you are heading in the right direction
and you will grow but only so long as you are on a proper nutritional program you will grow stronger
each workout as a result of following the workout suggested on the previous tape when a person grows
stronger weak to week it is proof that there is a positive change taking place inside of his muscles
since muscles by definition lift weights a muscle growing stronger can't be exactly the same muscle
if it were exactly the same muscle it would be limited to lifting exactly the same weight
the main point here is that as a muscle grows progressively stronger over a period of time it
is changing somehow I'm not specifying what that change is now I will for now just remember if a
muscle is growing stronger it is in a process of positive change if during this period of change
the bodybuilder continues to consume nutritionally a maintenance level of calories by definition here
he will only maintain his existing physical Mass he won't lose he won't gain he'll maintain it
goes to the laws of physics or thermodynamics you can't create something out of nothing you
can't build bigger muscles out of thin air certain nutritional and caloric values are
absolutely required what the bodybuilder will be doing by consuming a maintenance level of calories
is in essence something less than desirable to some extent at least he'll be frustrating the
needs of the growth mechanism he he did train to failure which is what nature requires one do to
trigger the growth mechanism into motion also he is growing stronger therefore the muscle is
changing when the growth mechanism is activated you might visualize it as a moving conveyor belt
of sorts for lack of a better image with a number of little men standing on top who are reaching up
they're reaching out to grab the nutritional caloric cement as I like to call it that it
requires to to build the Second Story the new Mass but remember consuming a maintenance level
frustrates those little men they are reaching up but nothing is there the body is only receiving
enough nutritional and caloric values to maintain the first story the existing physical mass in
such a case the muscle change I was referring to earlier where the bodybuilders growing stronger
will remain primarily a qualitative strength change it won't manifest much if at all as a
quantitative muscle change I.E a muscle mass body weight increase in order to avoid this
the frustrating of the growth mechanism and to do the opposite to serve the needs of the growth
mechanism one must consume a number of nutrients and calories above his daily maintenance level he
must go into a positive calorie balance this can be done in a methodical intelligent fashion such
that growth production needs are precisely met with little or no excess to cause any appreciable
fat deposition before I explain how that may be accomplished I'd like to make a few side comments
it has been claimed by some that a positive calorie balance is not necessary to build new
lean mass while on a bodybuilding program they say that the body can literally steal calories
from fat and shunt them to the muscles for growth in fact this is exactly what Arthur Jones alleged
occurred when Casey Vater gained 62 lbs of lean muscle mass during the one-month Colorado
experiment described in my heavy duty book number one he postulated that the number of calories
Casey consumed that month weren't sufficient to account for all of the weight gained Casey was not
only a weight loss or maintenance diet according to observers of the experiment Jones literally
forc read Casey everything he could shove down his throat including the kitchen sink it was
calculated that Casey was fed only enough calories to account for 45 lbs of lean muscle mass increase
therefore that 17 lbs of casy's fat will sacrifice somehow to build muscle as a parenthetic note here
using a sophisticated radioisotope assay test the researchers involved with the Colorado experiment
ascertain that despite Casey's registering 45 lbs of weight gained on the scale he had also
lost 17 lbs of fat that month therefore his Total Lean Mass gain was 62 lbs while there may be some
truth to this claim I am skeptical I suspect that either Jones's calculations were skewed
Andor he really believed Casey wasn't on steroids at the time which he was steroids are extremely
potent chemical which dramatically alter the body's biochemistry in many ways two of them
being that protein synthesis and glycogen water storage inside the muscle are greatly enhanced so
while stolen calories May account for some of the lean muscle mass I believe that the steroids help
too this is the end of side one please turn over the tape at this point to continue with side two
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