Top 10 muscle building tips to help you get a beach body physique for this summer

Tip 1 – Eat Breakfast But Add a Liquid Meal – Add a protein shake (whey protein isolate), I suggest using New Zealand Protein which is not treated with the chemicals and hormones found in other protein products. In addition, add 20grams of glutamine, 5g of creatine monohydrate and 3g of l-carnitine (recently approved by Health Canada) to 40-60g of your favorite whey protein shake (remember to rotate your protein powders every couple of months to reduce the chance of developing a food allergy intolerance. For breakfast, there is no better choice than to take what world renown strength coach Charles Poliquin suggest – the meat and nuts breakfast. I suggest rotating between ostrich, lean game meat (elk, bison, steak) and consuming nuts except peanuts.

Tip 2 - Eat at Least 6 Meals Per Day – use a clock with an alarm setter to remind you to eat so that your body is not in a negative nitrogen balance at any point in the day. Have your alarm go off every 3 hours and make sure to pre-cook your meals ahead of time. Lastly do not microwave or pack your foods in plastic containers containing BPA as this will just expose your body to estrogen toxins and just turn you from a man into a girly man.

Tip 3 – Consume Loads of Branched Chain and Essential Amino Acids Before, During and After Working Out –Research has shown time and time again that protein synthesis that is triggered by resistance training can be increased by taking extra EAA and BCAA before, during and after training. Also a good suggestion is that if you know that your meal is going to be delayed make sure to consume a load of BCAA like 10g worth to prevent muscle catabolism.

Tip 4 – Pack Snacks and Consume During the Day – I suggest that you develop a snack jar or bag that contains food materials that exhibit the following properties: can be stored at room temperature (require no refrigeration), contain quality calories and provide quality fat and proteins. Here are some suggested snack foods: beef, chicken, tuna, and turkey jerky for protein; for quality monounsaturated fats I suggest nuts (pistachios, cashews, walnuts, dates, pecans, brazil nuts, hazel nuts and macadamias); for antioxidants you can eat cherries, dried fruit, figs, etc.

Tip 5 – During Plateau Phases – Glutamine Load – this is a strategy once again used by strength coach Charles Poliquin who recommends taking 80g of glutamine a day for 5 days, he recommends taking 10g every 2 hours. The only problem, is that some people won’t have the gastrointestinal system to tolerate such as high load of glutamine and if you do ..lucky you.

Tip 6 – Have a Refeeding Day Every 5th Day – Dr. Mauro Dipasquale author of the metabolic diet was one of the first to propose the idea of increasing your calories by 50% above what you regularly eat every 5th day. From a caloric perspective just multiply your bodyweight in pounds by 16 and then consume 150% of that daily maintenance number.

Tip 7 – Vary Your Exercise Regimen – Remember this key phase “an exercise is only as good as the time it takes for you to adapt to it”. The principle of overload will eventually grind to a screeching holt if you are on the same weight resistance program for over 4 weeks in nearly all cases. Also stick to heavy lifting of free weight as a dogma when it comes to building size…cam machines and pulley exercises recruit less motor units

Tip 8 – Stay Hydrated – water is the most neglected nutrient when it comes to tissue health. The book called “Fascia – Role in Health and Human Performance” written by Dr. Mark Lindsay and Chad Robertson stresses the disaster of being dehydrated on tissue health. In addition, dehydration leads to higher cortisol levels which act as a catabolic and breaks down muscle tissue. As a rule of thumb you should drink between 0.6 to 0.7 ounces of water per pound of bodyweight.

Tip 9 – Get to Bed – Sleep deprivation will compromise any gains in the gym period. Lack of sleep will also lower your own androgen and growth hormone levels which are key anabolic hormones which stimulate muscle growth.

And Finally….

Tip 10 – Consume Adequate Amounts of Protein – If you want to grow like a weed, then consume at least 2g of protein per pound of body weight for the lean individual.