Keys To Mass.

I'm currently still on my mass season. And one of the main things to gain mass is NUTRITION.

I've been guilty of fast food but hey at least I'm eating.

1. Protein intake. You want to take in about 1-2g of protein per lb of body weight everyday. If you are 130, that would be about 150g of protein everyday. Whey protein is definitely a great way to get that extra inch of protein, but it is not your MAIN SOURCE. Get most of your protein from daily foods like chicken or beef. Tofu and peanut butter are also great sources.

2. Carbohydrates. Eat rice, wheat, and potatoes (Sweet preferred : complex carbs). Carbs give you energy to lift. Try to eat a muffin or something a few hours before your workout. It'll help fight the sleepiness towards the end of your workout.

3. Fats: You need healthy fats. Fats that are liquid at room temperature are the best. Poly-saturated fats such as fish oil are definitely a great boost. Solid fats like butter and grease (room temp) can enlarge you at the gut, so try to avoid them.

4. Water. Drink water. You need water in protein synthesis. If you are the slightest bit short of water, you are cutting back on your gains. Try to get a gallon a day, especially if you are on creatine, whey protein, or any other workout supplements, as water deprivation is a risk factor and can hit your kidneys and livers pretty hard.

5. Sleep. try to get at least 8 hours. Without sleep, you will throw that day's workout out the door. The body grows during sleep, not when you workout. Try to sleep early as well, like around 10 pm or 11 pm. This is the time in which your body releases muscle-building hormones, a time that you want to take advantage of so sleep.

6. Low reps-- High Weight: That's the key to mass. Compound workouts such as bench, squat, and dips are extremely helpful for beginners, as they incorporate more muscle mass to work. More worked muscle mass --> more hormones to make you bigger. This is one of the reasons why leg and back workouts are the best for mass.

I hope you got the basics of mass. Message me or facebook me if you have questions. Again I'm not an expert, but I can tell you these are the correct basics to get you in the right direction.