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This post is taken in part from Fitness for Real Men. In this site's Nutrition section you can read more about supplements and muscle mass building nutrition.
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To get big, rippling muscles, you need to carry bulk. You may have heard professional bodybuilders refer to the "bulking-up" phase. The idea behind this is to add muscle and fat at the same time. During this phase, you need to focus only on gaining as much clean mass as you can. We emphasize the clean mass - in other words, this does not mean gorging on junk food and snacks.
Instead you need to eat protein-rich foods, and you need to eat regularly. Don't go crazy, but be ready to increase your intake of calories by a good amount. The "three-large-meals-a-day" diet will not work as effectively.
If you start feel hungry, your body goes into "famine mode" and stores more fat - in other words "I'm hungry, therefore there must be a famine, therefore store fat for survival".
This means you need to eat more regularly, with portions a little smaller than usual. You also need to train as heavy as you can, to convert this to muscle rather than fat.
Once you have done this for a couple of months, you are ready to increase the amount of cardio you do, and decrease your weights. The idea is that you have built muscle and fat simultaneously, and now you can "blowtorch" the fat away, hopefully leaving a statue!This 2-3 month process can repeat for a long as you want. Enjoy.
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