Fight Club

For all you men out there trying to bulk up for Fight Club this summer, here are some recommendations.
• If you are trying to add on muscle, in addition to lifting weights you should consume 1.5 - 1.7 grams of protein per kilogram of body weight per day. (See “Protien” for conversion and examples)
• If you are just trying to maintain that rock hard bod of yours, keep on lifting with out adding more weights and consume 1.0 -1.2 grams of protein per kilogram of body weight per day to maintain the muscle remodeling.
• Eat foods with a low Glycemic Index before your workout such as beans, pasta or brown rice (not white, it has a high glycemic index). Even some temperate climate fruits such as apples or peaches. These foods will sustain you thru your work out.
• Immediately after your work out, eat foods with a high glycemic index such as juice, tropical fruit like pineapple or banana, and white potatoes or white rice. After a work out, your muscles ability to take sugar out of the blood is at its highest. This is allows for a greater uptake of sugar into the muscle tissue which can be used to build more protein and muscle mass. This must be done immediatly after the workout.
• Remember when working out regularly you need to increase your calorie intake as well.
• A great book with more on these recommendations is
The Men's Health Hard Body Plan : The Ultimate 12-Week Program for Burning Fat and Building Muscle