Ok so this is something I hear a lot about. People are always talking about how they "want to gain 25lbs of muscle this winter." They "want to go from 145 and skinny to 215 before memorial day weekend" rolls around. Same thing goes for ladies who are looking to loose 15 or 10lbs in a short strand of time. Please read this article carefully (this will help take some of your headaches away)
Bulking or Getting Larger (for Women)
Now I understand that women don't like to go anywhere near this subject. Even the girls who say they want to gain muscle are afraid of the topic of gaining weight. I think it runs in their genes.
LETS START SIMPLE
When you are trying to gain muscle you have to gain fat. I repeat when you are trying to gain muscle you must gain fat. This is a given (no if ands or buts about it.) So if you are one of the few women who haven't closed out of this page by now then you will benefit from the next little bit of knowledge. When I say you need to gain fat I mean a few pounds something that will be able to come off in a matter of a month or 2 in preparation for summer. This is a small price to pay for how much better you will look from year to year when you show up to the beach and you have a set of defined arms, your back is cut up, your butt looks just how you wanted, and your abs are showing. (Finally!)
**Quick Rant** (generalization)
Women in the gym workout hard, they just don't do enough research. This is a generalization because I know a few women who actually put as much time in on the computer and in books reading about how to become better and look better as they do in the gym. BUT! this is fair to say that the majority don't. The majority of women look on pintrest, instagram, twitter and other various websites displaying any girl who is a fitness model and expect eating grilled chicken salad and cardio with some weight training will do the trick. WRONG KEEP READING!! ***End Rant***
The most important part of the winter is the ability for you to actually gain fat wear baggy clothes and no one will see... Make your gains improve your weak areas over the winter time. I want you to write down what ever body part you think you lack most. Over the winter you will work that part out and improve it. In order to gain muscle your body has to have enough calories for normal daily life enough to fuel your workout, AND THEN have enough for adding muscle to your body on top of that. Obviously this doesn't mean pig out all day every day. I want you to follow a diet similar to this... (make modifications for your own body and if you don't know how to do that email me and I will do it for you Frankp.Training@gmail.com)
Female Winter Diet (September-December 31st)
Meal 1:
3 whole Eggs 3 egg whites (or another protein)
1 cup oatmeal (with cinnamon)
2 pieces of turkey sausage (small)
OR
3 slices of turkey bacon. (low sodium)
Meal 2:
PB&J (Almond butter is a good substitute)
with Heavy Protein Shake 20g
Meal 3: (hopefully around 12:30 - 1pm)
Eat a normal Sized portion of meat 15-25g
Good Carbs
Small Salad or Veggie
Meal 4:
Lean Meat
Good Carbs
Medium Sized Salad
Meal 5:
Lite Protein shake w/ Snack (small)
Meal 6: (Somewhere around 6-7pm)
Lean Meat
No Carbs
Large Salad or Veggies
Meal 7: (pre bed time 9-10:30pm)
Casein protein w/ whey mix
20g of each
Substitute one of the meals above with this meal on workout days.
Post workout meal:
Protein shake immediately (within 10-30minutes of your workout)
Then eat anytime after that shake
Protein sandwich 20-30g (option 1)
2 PB&J on high calorie bread not wheat (option 2)
White rice and Chicken (option 3)
Mass Gaining Protein Shake (with Banana) [option 4]
etc..
Why do I want you to eat this much? I want you to eat this much?. Because after 2 weeks of eating like this you will look and feel better then you ever did before. If you eat like this your body will gain muscle and strength. You will have more energy, you will sleep better, you will wake up feeling more rested, your workouts will be better and you will look better. Workout like an Athlete look like a model but in order to do that you have to EAT LIKE AN ATHLETE. Make sure you are not trying to cut corners here. This is where most people shoot themselves in the foot. IF YOU FOLLOW THIS CORRECTLY YOU WILL LOOK AND FEEL BETTER. IF YOU FOLLOW THIS CORRECTLY YOU WILL GAIN 1-3LBS PER MONTH MAX. Now I have suggested that you do this from September to December that is a maximum range of weight gain from 4lbs - 12lbs 80% of this gain should come from muscle. That leaves less than 3lb of FAT. If you follow my proper cutting cycle you will be able to loose this in 1-2 months. That would mean that by the time February is over you will be much leaner and more defined then you are now.
At the top of the list I gave you the time frame to do this now I know that I am posting this in November but it is not too late. I have stated that this should conventionally be followed from September to December. By December I mean December 31st. JAN 1st should be the first day of your SLOW leaning out process (I will post my next article on how to properly do that next)
**Obviously this information is circumstantial, this information should be approved by your doctor if you have any existing health conditions. This is in no way the only alternative for gaining lean muscle. There are many other options if you are interested in finding out what those options are please email me. I take no responsibility for people who improperly implement this technique and experience adverse effects. If this is followed identically you should experience identical results. This is to be used by persons who are attempting to gain muscle mass. This is not to be tried by people who need to loose weight as this will help you to increase weight.**
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