Basic nutrition essentials

• To maximize growth consume calories every 2 to 3 hr. to repair muscle tissue and to prevent muscle catabolism (breakdown).
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• Protein should be 25 - 40% of the total calorie intake. 1 - 1.9 grams of protein per pound of bodyweight.
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• Intake of 75 - 100 grams of carbohydrates (fructose/glucose polymers mix) 15 - 20 minutes after workout is crucial for recovery, especially muscle glycogen replacement (to maintain energy for next workout).
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• Intake of 40 - 50 grams of liquid whey or egg protein 30-45 minutes after workout for muscle tissue repair.
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• Branch chain amino acids (the most abundant types of aminos used during muscle contraction) should be replaced 30 minutes after workout.

Diet and training information

• Basic workout and essential information to get you growing fast
• Basic mass workout program
• Size diet: Gain muscle with no fat!
• Basic nutrition essentials

Supplementation information

• Product recommendations
• My personal diet & supplementation program
• Which supplements should I take?