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Tips on Lean Muscle Mass Gain for Naturals - by Obi Obidake


It starts with nutrition. The ratio that has worked well with my clients in terms of daily caloric consumption for lean muscle mass gains and minimal fat gain is the 16 calories per pound ratio. For example, if you're a 200-pound person and you're on a 16-calorie-per-pound bulking diet, you would consume 3,200 calories at a ratio of 40 percent protein, 40 percent carbs, and 20 percent fat.
It also leans on exercise. Even when I've trained clients whose goal was to put on lean muscle mass, I still had them doing sprints at least 3-4 days per week, 20-25 minutes per day. Check out Dr. Wilson's article: Mass vs. Cardio. There he touts short-duration, high-intensity activities as the key to fat loss and muscle preservation. In fact, sprinting was actually found to increase muscle size if limited to roughly 20 minutes per day.
You don't need to lift the whole gym to make your muscles grow, but you want to lift heavier. You have to add stress and tension to muscles to make them grow. I advise a client to train at 80 percent of their one-rep max for each set. A rep count should be 10-12 reps.
It is amazing how many muscle-building programs out there promise that you'll look like the incredible Hulk if eat more than 5,000 calories each day. Sure, you'll look like a hulk ... of fat. Many of these programs cause you to gain an enormous amount of unnecessary fat, giving the illusion that you put on muscle. The number on the scale might increase, but the likelihood that lean-muscle gains are the cause is slim. Never rely on the scale as indicator of how much muscle you put on, because it doesn't differentiate between lean muscle and fat. The only way to determine how much lean muscle you have is to get an underwater body-fat test or a Bod Pod test to break down your numbers on fat-free lean muscle mass weight versus body fat.
Any time you're on a bulking program where you goal is to put on muscle, it's inevitable that you're going to gain a little fat. Just make sure that fat gain is minimal.
Once you can separate the myths from the truth about natural muscle gains, you'll be on your way. Train hard, eat healthy, be patient, and it will happen!
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