Muscle Gain/ Body Building

Here is the diet, regimen and herbs/nutritional supplements you will need for muscle gain.

First thing when you wake up:

  • Take L-GlutamineCreatine capsule, Intramax-1/2 ounce in morning, & Branched Chain Amino Acids with 2 glasses of water on empty stomach.
  • Go workout
  • Within 45 minutes of working out make a protein drink and take supplements:
  • 8 oz smoothie with Almond milk, raw peanut butter, Protein Mix, banana, Live culture yogurt (brands like Greek God, etc), ice, Heaping tablespoon Super Green Foods.
  •  Eat fruit, veggies, grains, nuts, seeds.  No processed foods, wheat or red meat. Eat main meal between 5-6  hours after waking up and then you would eat healthy snacks along with a light meal at around 6.  It is better to eat 4-6 small meals than eating 1 or 2 large.
  • Eat a little chicken, turkey or fish, Baked potatoes (can use olive oil or butter for flavor), brown rice, quinoa, lots of salads, steamed veggies, dried fruits, & nuts.
  • Truman’s Organic Breakfast Cereal:

Handful of Sunflower seeds, almonds, pecans, walnuts, & pumpkin seeds
1 cup of ancient grains cereal (costco)
1 cup frozen or fresh organic fruit (dried raisins, fresh or frozen or dried cherries, blueberries, cranberries)
Organic sugar to sweeten
1 Tbsp. Lecithin Powder

1 Tbsp. Truman’s Special Fiber

1 Tbsp. Cinnamon

Pour coconut, almond, & flax milk over all of this and stir

It’s very filling so the beauty of this is you can put it in the fridge if you can’t finish and just add the 3 milks again and eat it up.

  • 8-10 glasses of water per day sometimes more. 
  • 7-8 hours of sleep per night.
  • Bodybuilding requires the most protein, sometimes as much as 300 g per day, which is difficult to manage through meals alone. (The body can only absorb about 35 g at one meal.) So bodybuilders and athletes who need to rebuild muscles after intensive training often turn to protein supplements, especially whey protein. Virtually fat-free, whey protein provides immune system support as well as essential muscle-building amino acids.

Take the following supplements:

Intramax-1/2 ounce in morning, ½ ounce in evening. This is an all-in-one liquid nutritional supplement containing over 415 ingredients. With just one ounce a day, intraMAX delivers over 80 vitamin sources, 33 super greens, 154 antioxidants, 62 fruits and vegetables, and more. These essential ingredients create the perfect blend to help build and maintain overall health.

SuperGreen foods w/ herbs-get the 4 oz. of powder and capsules)

Branched Chain Amino Acids Take 2 capsules 1 or 2 times per day with juice before or after exercise.

Flaxseed oil Take 3 softgels 2 to 3 times daily

Gluco/chondroitin capsules- Take 3 tablets daily with meals or on an empty stomach.

Acidophilus Take 1-2 capsule, 1-4 times daily, with or before meals.

Super Enzymes One to three capsules with water or juice, with each meal.

DHEA-Take 1-2 capsule per day.

Milk thistle seed– Use 30 drops 3 times per day for 90 days straight and can regenerate liver cells by 60%.

L-Glutamine TAKE 1-2 ROUNDED TEASPOON IN JUICE, PREFERABLY BETWEEN MEALS, 1 TO 2 TIMES DAILY AS NEEDED

L-GlutathioneTake 2 capsules 1-3 times daily, in the morning or between meals.

Creatine monohydrate TAKE 3 TABLETS WITH FRUIT JUICE OR OTHER SWEETENED LIQUID 3 TO 4 TIMES DAILY, BEFORE AND AFTER EXERCISE FOR THE FIRST 7 DAYS.  THERAFTER, FOR MAINTENANCE USE CONSUME 3 TABLETS 1 TO 3 TIMES DAILY.  ALLOW 3-4 HOURS BETWEEN DOSES.   FOR CONTINUOUS USE BEYOND 28 DAYS.

FenugreekUse 6-24 drops in water, herbal tea or under the tongue. May be taken 3 times daily.

L-Carnitine Use1-3 capsules per day

Tribulus Terrestris Use 6-24 drops or up to 1 tsp in water, herbal tea or under the tongue. May be taken 3 times daily.

Ginseng power +6 Use 6-24 drops in water, herbal tea or under the tongue. May be taken 3 times daily.

Creatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (as required in lifting weights) via creatine phosphate replenishment of ATP. A number of scientific studies have shown that creatine can improve strength, energy, muscle mass, and recovery times. In addition, recent studies have also shown that creatine improves brain functionand reduces mental fatigue. Unlike steroids or other performance-enhancing drugs, creatine can be found naturally in many common foods such as herring, tuna, salmon, and beef. Creatine increases what is known as cell volumization by drawing water into muscle cells, making them larger.This intracellular retention should not be confused with the common myth that creatine causes bloating (water retention)

Creatine monohydrate is regarded as a necessity by most bodybuilders. Creatine monohydrate is the most cost-effective dietary supplement in terms of muscle size and strength gains. … There is no preferred creatine supplement, but it is believed that creatine works best when it is consumed with simple carbohydrates. This can be accomplished by mixing powdered creatine with grape juice, lemonade, or many high glycemic index drinks

 Now go workout!

 

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