Bodybuilding Nutrition: Training, Nutrition, & Genetics

Natural Bodybuilding:

Training, Nutrition, & Genetics

By

Tony Xhudo, M.Sc./H.N.

Genetically Build The Perfect Body

The Right Training & Nutrition For Your Body Type

Natural Bodybuilding:

Training, Nutrition, & Genetics

Genetically Build The Perfect Body

The Right Training & Nutrition For Your Body Type

by Tony Xhudo M.Sc., H.N.

Copyright Dawn Xhudo 2013

Smashwords Edition

Disclaimer

The information in this book is not intended to provide medical advice, nor is it intended to diagnose or treat any health conditions or issues either. But should be used for the purpose of recreational and educational information only. The author and publisher disclaim all responsibility and makes no representations of any kind, and will not be held liable for any damages whatsoever of any kind arising from the use of this information or use or application of any food, spices, herbs, supplements or ingredients discussed in this book, including, but not limited, to direct, indirect, incidental punitive and consequential damages.

The information in this book is copyrighted and contains material protected under Federal Copyrighted laws. It may not be copied, reprinted, redistributed, photocopied, displayed, or stored electronically without prior authorization and consent from the copyright owner and publisher of this book.

Dedication

I dedicate this book to my late brother Lefter Xhudo, who was always there for me when I was faced with life's challenges, growth, trial's & tribulations, and instilled in me a warrior spirit into my life to face obstacles head on and not look back for fear of worry. He will be missed by all who knew him, He was my guiding light into this world an influence that I can not bare to part.

I Love you my brother and may your angels be at your side as you have always been at mine!

I also dedicate this book to my lovely wife Dawn Xhudo, my soul mate who has taught me to have dedication and pride – and never to quit, but to believe in my dreams and move forward. Thank you hunny, because of you I learned patience, perseverance & dedication!

I Love You!

Preface

This book was written for those individuals who are sick and tired of poor results, and lack of progress. Whether it is lifting weights and barely put on any muscle or gaining any strength, for the substantial amount of time invested on weight training. Investing all of your time and energy without seeing measurable results is demoralizing. This book will set you on the right track that should have been written years ago and made standard for those seeking to build muscle or lose weight.

It sheds the light on bodybuilding nutrition and explains why our body types and metabolism have a lot to do with designing a basic muscle building program for your own genetic body type. You won't find any fancy exercise routines or training programs that advertises one size fits all. But what you will find is good solid nutritional information and a set of basic exercises with detail explanations on why certain rep and set schemes are not for everyone. Body building is a science that basically relies on self experimentation with diet and exercises till you find what works for your genetic metabolism. It's that simple!

The purpose of this book is to explain to you the importance of the 85% of nutritional dieting, and why the average individual will not get the results they want from any training program if their nutritional guide lines are not correct. You will learn why it is considered 85% of the battle in muscle gains and exercise is the remaining 15%.

Because, good bodybuilding nutrition clearly defines the results in any amount of muscular growth that you seek to gain. Emphasizing much more of the nutritional aspect of muscle gains pertaining to your genetic make up and metabolism allowing you to make the best gains regardless of any training program you choose.

Introduction

Hi, my name is Tony, and I humbly offer you this important information to help you build the body that others would admire. I am not a person who likes to brag, or who is cocky and conceded, but one who thrives on being honest with open tried and true information that can be of great benefit from my field of study and lively hood, which is nutrition and fitness. I have spent the past 4 decades on fitness training and nutritional research, and now at 56 years old I'm still going strong and still making muscle gains whenever I choose to do so. Through time, effort, and study of nutrition, and exercise, I knew there just had to be a simple science to achieving the body of my dreams without the use of steroids. I just knew there had to be a way, and there was one!

I chose to write this book to inform you what I have learned through all of those years, the real truth about muscle building and how and why muscles grow, to set some things straight about bodybuilding training and nutrition for once and for all, to make it easier for you and eliminate the many trial and error procedures that I have come across along the way, and boy were there many!

They say that knowledge is power. Well, I will unload all my knowledge on a subject that I have personally made my goal in life since I was 16 years old about bodybuilding science. Over 40 years of information pertaining to everything I could find on bodybuilding, weightlifting, exercises, the right combination of sets and reps, diet plans, and nutritional. My desire for knowing why and how muscles grow became my passion.

So much so, that through all those years, I've attained a master's degree, board certification in nutritional healing and food science, and awarded many certificates in fitness training, Reflexology, Accupressure, and Herbology. Well, now I'm here to pass on what I have discovered in 40 years since I was I young teenager and got bit by the bodybuilding bug after watching my first Hercules movie.

I want to tell you what most bodybuilding books fail to break down and simplify for all those new comers interested in building muscle mass. I discovered there were no secret training routines, or diet plans, and supplements. I'm here to explain the real and simple science of building muscle size. What you won't find in this book is any wasted information on super duper training systems from A to Z. But, what you will find is simple information that is going to make your training endeavors that much more easier.

Years ago, during Arnold Schwarzenegger's years of glory, he was asked by a reporter what he considered the most important factor in bodybuilding? And Arnold replied, nutrition/diet was 85% to 90% the most important aspect he considered that attributed to his amazing trophy winning physique. Yes, it was nutrition that was the very core" of his reigning years as Mr. Olympia. Arnold didn't state that he used this new super duper training routine with a complex set and rep range system, or secret exercises either. But he said and emphasized that his size attainment in muscle mass wouldn't be possible to win all those 7 Mr. Olympia titles, if it were not for good nutrition.

Once I realized what Big Arnold has stated that it made me rethink my training plan and dig deeper into the nutritional books more so than before, rather than trying to figure out what type of training routine my body would respond best to. That was all the motivation I needed to hear it come from someone like Arnold's caliber. That is also another reason which led me to write this book to help others realize, to place your emphasis on dieting and eating and not worry so much on finding a solid training program instead. I didn't want others to make the same mistake as I did and waste all your time and effort on the 15% of bodybuilding (training) that normally would still produce good results with a sound nutritional diet plan.

Let's face it, everyone admires a man with a muscular physique, that is why you chose to buy and read my book. Bodybuilding can be simple for some and yet difficult and frustrated for others that can inevitably lead you to quitting because of little or no results. This I have seen through all my years of training, I have had friends, family members, and acquaintances approach me for fitness advise, in which they were always convinced of the many unworkable ideas about complicated training routines, that just were unmanageable and difficult, along with the diet plans, and supplements to waste all their time and effort just to look lean and muscular.

But by educating them in the same way as I'm about to explain and educate you to show you that it isn't really all that confusing, but actually fulfilling once you begin to look and feel great!

The results among my trainee's, and friends were very gratifying to me and to them as well, just seeing the happiness and the - WOW factor, I can't believe I look so good! expression, when they looked in the mirror. It's always a very great feeling in making some one achieve or accomplish something remarkable as a body transformation.

And it is with the scope of this book that I humbly share all my knowledge and efforts in everything I know and have learned, about nutrition and the science of muscle growth. Hopefully, you to can benefit as well from reading the information of this book to build muscle mass or just stay lean, happy and healthy!

To me the greatest gift one can give, is passing knowledge that will make some one else's life that much more rewarding. So, in closing, I hope you enjoy reading my book as I have in writing it, and passing along this information that will be with you for years to come, and maybe some day once you have accomplished your physical goal, that you too can pass along the knowledge gained in helping others as well. I would also, love to hear from you with any questions or difficulties that you may have or encounter by contacting me from my website at http://musclehealthandfitness.blog.com/ or my personal email address at [email protected].

Thank you for having the curiosity and faith in purchasing my book and May God Bless You With Good Health, a Great Body, and Good Fortune!

Sincerely,

Tony Xhudo, B.C./M.Sc./H.N.

Chapter 1

Bodybuilding Nutrition: The Most Important 85% Of Body Building

You may ask yourself - Why should I buy this book on bodybuilding nutrition, Why should this one be any different?

Well, for one, it is different. Bodybuilding nutrition, the most important 85% of bodybuilding not actually explained well enough as being the primary factor in your development. There are more books on bodybuilding that cover the physical side of training, from A to Z, and not really sufficiently enough on the importance of diet and nutrition, and why and how muscle tissue depends on good nutrition for muscle growth, in response to exercise. Because basically, any training program with a good diet plan can develop muscle mass with any given exercise program.

Exercise programs and weightlifting equipment are just the tools to which we use to build our body's in response to good nutritional habits. No different than building a house from the foundation up, if you don't have the correct lumber or materials, you then won't have a solid home.

Muscle building is 85% nutrition, 15% training and determination, effort, and dedication in making optimal gains in muscle development. It amazes me that so many individuals lose sight of this fact. They start off very eagerly in the beginning wanting to gain muscle mass that they very often fail to recognize that good nutrition is what makes up the very core of your growth potential. But instead they focus more so on the exercise routines, which they hope will bring them the gains in muscle development.

A good bodybuilding diet is designed to build lean muscle tissue, and reduce body fat, emphasizing foods high in protein, complex carbohydrates, and essential fatty acids. Also, there are many variations of a bodybuilders diet that can have a big impact on muscle gains as you will see later on, but the essential components remain the same throughout, a regular strength-building exercise program to compliment nutritional intake go together, and the emphasis lies more on nutrition than training. The best training system in the world will do you no good if you do not eat correctly and feed the body right for growth and recovery to take place. Remember that!

So with the scope of this book, hopefully I can help some people into realizing the important factor of nutritional training. To focus more so on eating correctly, and not so much on looking for a super secretive routine that does not exist!

Nutrition is what gives us the raw materials for muscle growth, energy, and good health. Without a good diet, your dreams of achieving your ideal body will never take hold. And basically all the steroids in the world won't make a difference without a good nutritional diet plan. Example, I once knew this fellow that was very frustrated on his muscle development on not making the substantial muscle gains that he had hoped for. He was so occupied with steroids of all kinds and figured out that steroids were the key component or formula that would make the difference in his muscle development. Never once realizing that he needed to take in the required amount of protein, carbohydrates, and fatty acids to give the steroids something to work and build with.

From his frustration, he would experiment with mixing and matching various steroids that his other weight lifting comrades were taking because of their already achieved status in muscle development, and would often ask them if they were taking anything knew because of their fast muscle growth. He was losing sight of the fact that these men were also on a sound nutritional diet plan, and eating high quality foods consisting of several small meals spread throughout the day. His diet consisted of 1 scoop of a protein shake maybe taken once or twice a day, which he relied on heavily, with his regular meal intake which basically consisted of a sandwich at the local deli or McDonald’s or Burger King meal. Besides that he would take his creatine supplement as well, stating to me I don't understand why I can't make any gains?

His frustration began to overwhelm him, so he would then increase the amount of steroids thinking maybe that he was not taking in enough milligrams. The end result was, he attained a look that made him seem to hold so much water it wasn't funny! Finally, I intervened and began schooling him on the importance of diet, and informed him what a bodybuilders diet should consist of, he finally realized that he had wasted so much time and effort that he could of damaged his health.

It basically took him one month to make the gains that he was looking for once he made the dietary corrections. Well, happy beyond belief, this fellow now understood the importance of bodybuilding nutrition. By increasing his caloric intake, and protein consumption by spacing out his meals several times a day, he now realized that without the right amount protein, carbs, and fats, all the steroids he wasted his money on didn't work as well as he thought they would, he basically got caught up in the hype, but realized food and nutrition were the key!

Most people would be shocked at the amount of food that these professional bodybuilders consume on a daily basis, enough to feed a family of four. They base their whole day on eating 6 to 8 meal a day, constantly eating to provide the nutrition their muscles need to grow from all of their training efforts. Of course, diet plans will also vary according to genetic body types – Ectomorph, Endomorph, and Mesomorph.

Some people, blessed with great genetics can get away with bad eating habits and still produce productive results. And others who may be genetically inferior, may have to work at it a bit harder. We all have different body types and metabolisms, and some people will respond better to certain diet plans more so than others. What works for one may not work for all.

A typical bodybuilders diet will basically contain 2,500 to 5,500 calories per day for men and 1,500 to 3,000 calories for women depending on their body types (metabolisms) and level of exercises. Also, the diet ratio of protein, carbohydrates, and fats can differ as well. Some programs recommend 40% protein, 40% carbs, and 20% fats. Others may recommend 45% protein, 40% carbs, and 15% fats, or 40% protein, 30% carbs, and 30% fats. There are many variations of a bodybuilders diet where calorie intake and ratio's are different. To achieve a bigger, better body, many bodybuilders have to place a huge emphasis on nutrition.

Remember, your nutrition is the single biggest factor in your muscle gains or weight-loss plans. Virtually, you are what you eat, period. Building muscle size rapidly is simply a matter of adding good quality calories to your diet plan including quality high nutrient based foods. This is one of the most important fundamentals of creating quality muscle size quickly. Your workouts are the tools by which we direct and focus our desired muscle development on, and your diet is the means to which fuels the growth and development of muscle mass. Good bodybuilding nutrition is 85%, if not more of your desired results in muscle mass. Let's not forget that!

When it comes to nutrition, consistency is very important. It pays to experiment with different diet plans to figure out what type of diet, ratio's of macronutrients your metabolism thrives on. Remember, we are all different as our metabolisms determine our potential growth or weight-loss. So knowing what type of diet your body's metabolism thrives on takes time, consistency, and patience. But in the end, nutrition will be the deciding factor in your achievements in physical fitness. Know that a good consistent training program alone won't get you halfway to the body you want! Good nutrition and healthy eating is the single biggest factor!!

Chapter 2

Muscle Growth: The Science of Why, And How Muscle's Grow

Every year, more and more people, young, and old, are looking for ways to enhance their self image and achieve a look of muscularity that will be admired from friends, and family. And why wouldn't you want to look muscular and strong anyways. Given the chance, ask any teenager or man, would you like to have a physique that you can be proud of? They all will respond with an outstanding assurance of Hell Yes!

Well, before we begin, its important for you to understand the basic concepts of how and why muscles grow. Knowing the physiology and bio-chemistry of muscle enhancement makes it a bit easier and kind of fun when working out. Now you will know why certain exercises do what they do to certain parts of the body, and also how certain exercises actually help to increase your hormonal out put towards muscle growth, like testosterone and growth hormone (GH), which are also influenced by certain types of exercises, sets and reps.

It is an accepted fact that resistance type of training builds muscle tissue. The pump that one often feels during a workout isn't actually the muscle growth in itself either, what you're experiencing is the actual blood flow volume that appears to make the muscles swell. The actual growth a muscle experiences as a result of resistance training happens in the hours and days after you've worked out.

Hypertrophy is what you and everyone else with the goal of increased muscle size is aiming for, whether their familiar with the term or not. It is when the overall muscle size increases because of an increase in the muscle fiber size. Hypertrophy occurs after a your muscle fibers have been broken down from the given choice of exercises. It is during the actual aggressive workout, your muscles actually sustain tiny tears within the muscle cell fibers. Your body naturally responds to this damage with an over-reaction that repairs the tears and rebuilds the fibers larger and thicker, kind of like when a scar tissue results from a cut, providing it has the raw materials (nutrients) to repair and rebuild.

So, we can say that hypertrophy is described as the increase in the size of the muscle cells – resulting in enlargement of the muscle cell fibers. Hyperplasia refers to the splitting of the muscle cells which is followed by the creation of newer, bigger ones. Thus, if one is interested in growing muscles, in which I’m sure you are, you should then combine both of these processes of muscle growth. Your body also, uses both hypertrophy and hyperplasia to grow muscles. Each time you put stress on your muscles, it breaks them or tears them down, you get more in place of the injured ones. This is the key to grow muscles in the body.

Hypertrophy and Hyperplasia occurs in response to heavy resistance exercise training, with the emphasis being heavy resistance, key word here resistance training. However, exercise is not the only method needed to sufficiently grow muscles. You need to eat right and provide your body with the correct nutrients in order for your muscles to grow. Muscles require protein, bigger muscles require additional protein with some kind of protein source to feed it!

Most of these theories are based on the idea that lifting weights or resistance training breaks down the muscle cells, and the growth of the muscle results from the over-compensation of cellular breakdown and cellular replication in order to protect the body from future stress forcing the muscles to grow and adapt to the existing stressor at hand. Isn't that amazing! You see muscles have to grow because of the strain/resistance we put on them. This concept is where the progressive type of training comes in.

Now when you apply the right diet and type of food and you do this on a continual basis with a scientific approach that you will begin to learn here, you will then realize, wow! I'm actually growing new muscle here pretty darn quick! It all falls into place just right when you know what your doing and with the concept of mind regarding a sufficient and adequate diet plan to follow. It is as simple as that! Stimulate the muscle cells with an adequate type of resistance training program, consume enough protein, carbs, and fats, and recover and recuperate properly, then you can experience quick muscular growth.

Maximizing Your Muscle Fibers For Greater Muscle Gain

A better understanding of your body's fast and slow twitch muscle fibers can help you maximize your athletic performance and your muscle growth. It is an accepted fact that your muscles can be broken down into two groups, slow twitch and fast twitch fibers. The difference between the two is what separates people into different athletic classes. In general most people have about a 50/50 break down of fast and slow twitch fibers in those muscles used for movement. Some people are more genetically blessed and are at a higher ratio on one end or the other. Which end the person falls on helps in determining what he or she will be able to do.

When training, whether doing resistance type of exercise or any other type of physical activity it is important for you to realize that the human body will break down and rebuild all of the muscles every 15 to 30 days, and rebuilding the muscle peaks 24 to 36 hours after training, and can continue at an increased rate for as much as 72 hrs there after.

What ever your body type, the more you understand about it the better off you will be at catering your strength training program to your athletic and general fitness goals.

Slow twitch red muscle fibers (type1) are those that are used in primarily endurance type of activities, such as long distance running, and weight resistance training with high repetitions of light weights will help to stimulate and develop these types of muscle fibers. Note that also training these types of muscle fibers (slow twitch) will not result in any gain of muscle mass. Just look at the world class long distance runners and see how lanky and thin these runners are. Slow twitch muscle fibers are more efficient at burning up oxygen and turning that oxygen into fuel for those continuous long extended muscle use over long periods of time. They fire at a slower rate than their fast twitch counter parts and can work for longer periods before they fatigue.

Fast twitch white muscle fibers (type 2) are capable of a greater force that tire easily and have the least endurance than slow twitch muscle fibers. Fast twitch muscle fibers are those used in an explosive force as such activities like sprinting or power lifting. Weight resistance type of training with heavy weights will help to develop fast twitch fibers and potentially help you produce significant gains in muscle mass. Just think of the world class sprinters with those thick muscular legs.

So which is better? For the average person, the standard mix of about 50% slow twitch and 50% fast twitch is just fine. But for the athlete interested in improving their performance in their chosen sport, it is an important question. But in general most people probably have enough slow-twitch muscle fibers and would benefit from devoting some time to increasing the size of their fast-twitch muscle fibers that will give one speed and raw power. Unfortunately, you cannot grow new muscle fibers, but you can grow new myofibrils within the fibers. Which basically, your increasing the size of the fibers in itself, not increasing the number of fibers.

That is why it is important when seeking new found muscle growth, to at least incorporate one day set aside during the week to include some serious heavy weight training and focus on some power lifting exercises like squats, clean & jerk, dead lifts, power cleans, and bench press with heavy weight and low reps, including some maximum lifts of a one rep max to grow new myofibrils to increase the size of your fast twitch muscle fibers.

When done on occasion during days when you feel ready and strong to shock your muscles and avoid any training plateaus.

There are many studies that prove hyperplasia occurs in response to heavy resistance training. This has been proven many times, just look at say for example Olympic swimmers. The constant training on swimming repetitions on these swimmers you can see how long their muscle bellies lie, like on their bicep muscles, shoulders, long muscle lengths on the their thighs, and neck from the constant pulling movements as their about to do their stroke to propel themselves further along. Notice how all these swimmers have that tight sleek looking muscle development and abdominal muscles of steel as well.

This is the result of a form of resistance training done on water with the body's muscles responding to the demand placed on it. Also we can see this among sprinters and long distance runners. You can see how the two different types of muscle fibers come into play here with the sprinter muscles involving the fast-twitch muscle fibers. And the long distance runners involving the slow-twitch muscle fibers. So to build muscle and gain weight fast, you must focus on the fast-twitch muscle fibers during your training sessions and emphasize this important factor into your training routine keeping it in mind as you train month to month.

Also bare in mind that genetics do play an important part that determines the proportions of slow twitch muscle fibers to fast twitch muscle fibers that a person's muscle's contain. There are those individuals that contain a higher percentage of fast twitch fibers that will gain muscle mass relatively more than those with a high percentage of slow twitch muscle fibers, and they a called Hard Gainer's. Through the techniques mentioned in this book you will learn how to acquire the muscle mass through hard and heavy compound movements that attack the large muscle groups of the body which in turn affect the smaller attached muscle parts.

Training Your Muscle Fiber Type

When bodybuilding, your goal is to work as many muscle fibers as possible, affecting more muscle fibers to gain greater gains in strength and muscle mass. Slow twitch muscle fibers in a particular muscle like calves, leg muscles, and fore arms. In order to affect the greatest number of those muscle fibers, you will need to train those particular muscle fibers with higher reps, shorter rest periods and a higher volume.

This is because they take longer to fatigue, but recover quickly and they require more work to maximize their growth potential. If you find out that you are having a hard time gaining size in a particular muscle, it could be because it has a predominance of a slow twitch muscle fibers. If so, then higher reps 12 to 15, or more with a higher volume (more sets) and a shorter rest periods of 30 seconds to a minute between sets can help you to break through that plateau to maximize growth in those muscles. This also does not mean that you should use light weight, you should still strive and make an effort to use weights that are as heavy as possible that will cause you to reach failure in those higher rep ranges. Because if you don't use heavier weights it won't give your muscles a reason to grow!

Meaning when attacking or training those particular muscle parts that consists of slow muscle fibers and your performing a higher rep range, try and stick with the same weight but instead learn to add as much as you can to that given exercise, example – increase the weight per your high rep range along with the added weight increase and/or add extra reps to that given set. Do not stay with the same weight or rep range on a constant weekly basis. That scenario does not induce growth! Progression is what makes muscles grow, as muscles will increase in size to handle the work load given. Always remember that! That is one the important keys to muscle size.

Also, if your fibers in a particular muscle group consists primarily of a fast twitch muscle fibers, you're one of the lucky ones. You will have a much easier time building muscle mass in that muscle – fast twitch muscle fibers have a greater capacity and potential for size than slow twitch. The more fast twitch fibers you've got, the greater your ultimate muscle size can be. It is these muscles that are most likely your strongest and quickest to develop. So, to recap what we have spoken about to maximize your muscles with fast twitch muscle fibers, you'll need to train with low to a moderate rep range (e.g. 1RM-2-3-4-5-6), with rest periods of around 2 to 3 minutes and a decent moderate training volume (too much volume will compromise your recovery). Recovery periods is when the actual growth takes place, so have your quality nutritional meals spaced evenly along with your sports supplements to enhance and speed up recovery and healing to allow you for an even better workout the next time around.

If your muscles have a fairly even mix of slow twitch and fast twitch muscle fibers, you can evenly divide your training between focusing on the lower reps, fast twitch fiber training and the higher reps, slow twitch fiber training. This will help you to develop all the given fibers in your muscles, maximizing your ultimate muscular development.

Conclusion:

Learning to train your muscles accordingly to their fiber type makes sense, as it will help you to get a better understanding and results from your training efforts by allowing you to do a more specific targeting of your training according to the exact specifications of your muscles.

Emphasize the training techniques designed for your specific goal and you will be on your way to achieving all the muscle growth you desire!

And remember this, bodybuilding can be broken down into 3 parts that governs it's whole concept of building muscle tissue period! The most important part of the whole 85% concept is the diet, knowing what to eat, why your eating specific foods and purpose of, portions of meals (proteins, carbohydrates & types of, essential fatty acids), the second part is incorporating a training routine to stimulate muscular growth, the third part is the recovery process when growth of broken down muscle tissue takes place and healing of. This is the science I was referring to in the introduction part of my book.

Meaning that once you can comprehend the importance of diet and nutrition, a proper training program to work on the largest muscle groups, with a few added things, like what sets, reps, and intervals of recovery work for your metabolic type. It's just a simple matter of putting everything together in harmony according to what you feel gives you the best advantage in building muscle size. Like I said earlier in the beginning of the book. Learn the basic exercises that build and work on more muscle groups on the body, and do just enough work on them, never over training, because more in