Three Cubed Method — Attention Skinny Guys: Pack on 10lbs of
pure in three weeks, guaranteed!
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THREE CUBED METHOD
POST WORKOUT NUTRITION
by ronsingh on May 5, 2011
After a brutal workout (not to brutal that you can’t walk out the
gym with the assistance of 2 of your buddies carrying you) you need to
consider your best options for a meal of the highest nutrition value.
You have to take into consideration of what your body needs and
craves. You have to make sure you meet the right requirements and if
you don’t (on a regular basis) it could cause a knock on affect to
your overall muscle gain needs.
What to eat after a workout doesn’t need to be a complicated
affair. It’s always best to consume more carbs then protein. For
example a good ratio is 30% protein and 70 % carbs. Regardless of what
you read it doesn’t matter whether you have this in a meal solid or
liquid form. The latter being a better option because you don’t want
to be in the kitchen for an hour trying to prepare a meal.
If you’re really struggling to pack on the pounds I suggest a shake
and a big meal within a couple of hours. Again consisting of protein
and a load of rice or potatoes as a carb. Carbs are important for a
hard gainer and you should be consuming a high amount on work out
days.
Don’t get it twisted though. When I talk about carbs I mean for a
quality source such as potatoes and brown rice. Limit the intake of
simple carbs for only workout days. For example after a workout try a
chocolate milkshake as your post workout nutrition. It has a good mix
of carbs and protein. Studies now show that chocolate milk aids the
body in recovery, most importantly the muscles.
It works best for re-hydrating the body and helping to rebuild muscle
that was depleted of energy during a workout. Several different
medical studies have been conducted on the benefits of chocolate milk
including the Journal of Sports Nutrition and Exercise Metabolism back
in February 2008.
Apparently there is a window of opportunity when it comes to post
workout nutrition. Im not going to agree or disagree with this. I have
always trained later on in the days and because of that most my major
meals are in the evening and not during the day. I guess the window of
opportunity is what you make of it. If you train in the morning
it’s sometimes harder to meet this “window” because of work
constraints and day to day living. So if you train at 8 am you got
till 12pm to meet your nutrition needs. It’s not easy but if you can
fit meals in that time try an earlier lunch.
Training on an empty stomach is a whole other issue for a whole other
day
Don’t get too freaked out about these windows. Try and get at least
a post workout shake after the workout and see if you can.
Over thinking will be the mother load that stops you from starting
anyway.
If you don’t start what hope do you have of building muscle and no
longer being a hardgainer.
HOW CHRIS HEMSWORTH GAINED 20LBS MUSCLE FOR THOR
by ronsingh on May 4, 2011
I recently wrote an article regarding super hero muscles. Luck be has
it not too soon from no another comic book super hero will be coming
on to our big screen. But enough with that because I don’t need to
try and sell you on the movie.
What will be pretty interesting for you guys to know would be how he
managed to gain 20lbs worth of muscle for this movie? I know what many
peoples thoughts are when a movie star gets prepared for a film. The
usual debate is they have a personal trainer and the get everything
done for them so they can train for their role.
When he talks about his transformation in the main thing is and most
difficult was the diet. Consuming a large amount of calories seems to
be the challenge for many people wanting to gain muscle. You have to
eat big and I can’t stress that enough. He mentions his diet
consisted of fruits, vegetables and protein from the best sources.
High quality meaning lean grass fed and organic meats. You should also
try going organic for your fruit and vegetables and you will be glad
you did in the long run.
Chris mentions he never lifted weights before he ever got ready for
the role. This proves that for someone who never lifted weights
previously. A novice of somewhat can gain this amount of muscle in a
short amount of time. High reps and low weights was the best
protocol for him and I would recommend it to any hard gainer or
beginner
His aim was to build dense muscle. His workout consisted of compound
movements. I’ve mentioned this many times in previous articles but
these moves are vital for quick muscle growth.
So just like a super hero his aim was to look big, strong and
powerful without him compromising his agility and movement.
Now back to the point of him being a movie star and he probably had a
fitness coach of the rich and famous. You’re exactly right he
probably did. Let’s get to what really matters here. The coach
wasn’t lifting his weights and he wasn’t chowing down the calories
for him. He did that all by himself and it takes allot of will power
and focus to stay with it to reach your goals.
You can achieve these goals just like he did and get the results you
desire. The only thing his fitness trainer did was give him advice on
how to train and what to eat.
You can get that help for a fraction of the price at the .
But just like the fitness coach the can’t eat your meals or lift
the weights for you.
PUSH, PULL AND LEGS
May 3, 2011
Old school muscle building programs will always have a place in
today’s gym. Not only will they have a place in the gym you should
consider what you’re doing now as a hardgainer and seriously think
about doing this simple routine. The push, press legs has been around
forever and aint going nowhere. It should [...]
MISTAKES WHEN GAINING MUSCLES
May 2, 2011
I just came off reading a entry in the times of India website. It
basically talks about 7 mistakes which people make when they are
working out. There are a few which totally agree with. For example
thinking push ups is a girly exercise. Not only does the normal push
build muscle it can be [...]
SUPER HERO MUSCLE
April 30, 2011
I used to love reading comic books as a kid. Lately there has been
obsession with Spartans from the movie 300, Spartacus and the roman
gladiators. These guys maybe be fictional in their characters and its
highly unlikely you will have any super hero powers like the x men. Do
not get it twisted but [...]
NATURAL WAYS TO BOOST TESTOSTERONE TO BUILD MUSCLE
April 29, 2011
Testosterone is one of the bodies’ major growth hormones. Due to
the diet that many of our male counterparts follow seems to be
decreasing in our bodies. We all have different levels of
testosterone in our bodies. Your aim should be to keep what you have,
help it in anyway possible and do what ever [...]
IS BULKING AND CUTTING DEAD?
April 25, 2011
Bulking and cutting that’s what I was told when I first walked into
the gym. Eat as much as possible, take all the weight gain supplements
and you will make gains. What Should’ve took me a few weeks to
realise is that all I was doing was getting fat but I carried on
because the [...]
CONSISTENCY FOR BEGINNER COULD GIVE YOU 20LBS OF MASS IN SHORT AMOUNT
OF TIME
April 24, 2011
Gaining muscle is a process and if done properly you could easily
gain a solid 10 to 20lbs of muscle in a short amount of time. This
isn’t easy but can be gained easily with one trait. Consistency.
Most guys won’t dedicate them selves to a solid work out training
which only is required 3-4 [...]
MUSCLE GAINS. IT’S SIMPLE … SERIOUSLY.
April 23, 2011
Overthinking is the mother of all failures. In life alone we just
over complicate things which should be straight forward. Don’t
overcomplicate and be anal about a few mistakes in your diet. Guys you
shouldn’t really be thinking about whether you should be doing
hammer curls with both arms together or alternating arms. Thinking
about [...]
GET JACKED WITH BODYWEIGHT TRAINING
April 22, 2011
Pumping iron is great for massive muscle and strength. It is one of
the best ways to build lean muscle. When incorporated with bodyweight
training you have an arsenal for some serious killer body. Many
newbie’s or even so called advanced lifters go straight to the
weights when they start. There’s nothing wrong with this [...]
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