WARNING: If ya wanna run with the Big Dogs then ya gotta pay attention here!! Otherwise just stay on the porch!!! You know what they say "If you're not the lead dog...the view never changes".

I can't stress enough how important nutrition is in building a larger physique. Actually in building a leaner, meaner physique for that matter. Nutrition is as high as 70% of the muscle building equation. That's right 70% ...You won't get anywhere if you bust your butt in the gym and then go chow down corn dogs and fries all day or even worse the standard American diet. You know the....doughnut and coffee for breakfast. A small sandwich for lunch with a coke and some chips. Then stuff yourself at dinner time with a huge meal and some pie, maybe even some ice cream on top of that.

Think of your body as an incredibly powerful machine or even a blast furnace. Whether you want to put on some size and become a big beast or drop a few and sleek the beast. YOU MUST EAT!! Building muscle requires energy!! Where does this energy come from??? CALORIES !! Ya want energy??? EAT!! To put some quality muscle on split your calories in this fashion....40% protein 40% carbs and 20% fats. Similar to the zone diet.

Be realistic in your goals!! Don't be one of those people that right off the bat wants to look like Ronnie Coleman or Scot Mendelson and then after 2 weeks gives up in utter frustration. Remember the tortoise won the race. Build your body one step at a time.

Be consistent in your eating habits. Eat 1.5 - 2 grams of protein every 2.5 - 3 hrs. Protein puts your body in a positive nitrogen balance and this and some hard work will put you in muscle building mode. Food is the most anabolic substance out there. Eating smaller meals more often will increase nutrient absorption. This in turn will fire up that metabolism and insure that the weight you put on will be quality muscle, with less fat.

Break the fast!! If you listen to that mumbo jumbo about not eating after 6pm. Go to bed at say 11pm. Wake up at 7am take care of the three S's . You probably won't get any food in ya until say 8am. That's 14 out of 24 hrs without food. That's a fast my friend!! EAT BREAKFAST!! To make your body into the aforementioned machine Ya have to fuel that baby first thing in the morning. Breakfast is the most important meal of the day! ALMOST!!

I know here he goes again talking in circles. Well your post workout meal may be the most important meal of the day. Right after your workout have a protein drink with carbs. Dextrose comes in handy here!!

They say the window of opportunity is the 20 - 45 minutes right after your workout. Being raised in the N.Y.metropolitan area the only thing I know about windows is...jumping in and out of them but that's another story. Think of your body as a sponge. Ready to soak up those carbs and protein.

Putting it all together:

• * Eat first thing upon waking.



• * Eat every 2 1/2 to 3 hrs.



• *Get your protein in first- Remember the object of this article is to put on size. If you want cookies-eat them. Just eat your protein first. This should fill you so you can't eat that many cookies anyway (yeah right).



• * Don't miss meals. * Important* post workout drink should be a combination of protein and carbs. Dextrose and protein powder work best here, as they are easily assimilated.



• * If you feel you're putting on too much fat! Have a carb cutoff time, say 6pm or whatever fits your schedule.



• * Eat before bed!! Protein only- go easy on the carbs here.

Now use this advice and build the BEAST! that is YOU!

Carbonics Training Company
Conceive, Believe, Achieve!!
Rob Carbo http://www.myspace.com/robcarbo

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