The Elite Physique

Mass Building Program

Intense Mass Building Program

Are you looking for a mass building program to pack on muscle size and strength?  Sure, cutting programs are a dime-a-dozen.  However, if you want to build thick muscle, you have to follow a few rules.  Some of these protocols may sound like they have no importance and you may simply roll your eyes.  Don’t.  They are here for a reason.  Do what’s required and you will reap the results.

Now that we have that out the way, let’s get on with this mass building program and transform you.  Most people want to build serious muscle mass and keeping their body fat the same.  Let’s learn how to do that the right way.

mass building program

You Gotta Eat on a Mass Building Program

If you want to build muscle, you have to eat.  So, the new trend is to eat only when you feel like it or when you are hungry.  That’s for average people.  You are above average and you want to build some serious muscle mass.  In order to do that, you need to be eating a balanced meal every 3-4 hours. This is not to ward off the starvation defense.  It’s to keep a positive nitrogen balance for muscle growth.

For some this can mean 3-4 meals a day, for others it can mean 5-6 or more meals a day.  It all really depends on when you wake up and go to sleep, as well as your metabolism.  The more calories you need a day, the more meals you should eat.  Doing so allows the calories to be spread out to prevent extreme fullness and bloating.

The Recent Meal Problem

In 2004 The Biggest Loser made its debut.  This was the pivoting point when people started confusing bodybuilding programs with weight loss programs.  There is a HUGE difference in the way you eat if you are fit verses the way you eat if you are overweight.  If you are fit and eat 6 meals a day you can build muscle and lose fat.  However, if you eat 6 or more meals a day and are overweight, you can possibly gain more fat weight. This is all dependent on what’s going on at a cellular level.

Most bodybuilders are somewhat lean and within a certain body fat percentage.  When they eat carbs, those carbs are used.  When bodybuilders in a decent body fat percentage range eat every few hours, it keeps their blood sugar stabilized.  It also elevates their metabolism.

Skipping a meal for a bodybuilder in training can turn into muscle wastage.  The absence of protein shifts your body into a catabolic (muscle wastage) state.  The trick to building muscle is to keep a positive nitrogen balance. You do that by eating a protein-based meal every 3-4 hours.  Doing so keeps you in an anabolic (muscle building) state.  So, bodybuilding dieting still works if you are a bodybuilder.  Don’t let the trendy new information confuse you or cause you to starve your muscles.  You have to eat if you want to build muscle.

Hydration is Critical on a Mass Building Program

Our bodies are made up of 80% water.  It has many health and performance benefits and it is essential for life. You can survive longer without food than you can without water. Abundant water intake lubricates joints, removes wastes, relieves constipation, excretes excess sodium, improves your metabolism, aids in circulation, prevents dehydration, maintains muscle tone, hydrates skin and organs, aids in digestion, transports nutrients, maintains body temperature, and lessens water retention, etc.

Drinking plenty of water reduces sodium and helps to flush out the body.  More water in equals more water out.  Water plays a large role in cell volumization.  Volumization is when nutrients are pulled inside the muscle cell.  Just a 2% drop in hydration will cause a drop on your strength.

Restful Sleep

A mass building program actually involves sleep as an essential.  RESTFUL sleep leads to greater muscle recovery.  During restful sleep your body recovers and repairs itself.  This is when the muscle growth process takes place, not during your weight training.  A recovered muscle is a strong and a growing muscle.  So, don’t skip on the sleep.  It’s a critical part to building muscle.

Some need only need 6-8 hours of sleep a night and others may need up to 10.  It’s all really dependent on the person.  Taking an additional power nap during the day is an added boost to your muscled building program.

Eat Enough Protein

Low protein equals poor strength and sub-par muscle gains.  Meat builds meat.  Protein helps in the recovery process following intense weight training. Therefore, eat a good amount of protein if you are serious about muscle gains.  A general rule of thumb is to eat one gram of protein body pound of body weight.

So, if you are 180 pounds, you need 180 grams of protein a day to keep and build muscle.  This is why it’s important to eat several small meals a day.  Who can sit down and eat 90 grams of protein in two meals a day?  Even if you could, two meals is not going to keep you in a positive nitrogen balance state (muscle building state).

Protein Supplement

On a high-protein diet, a protein drink supplement can fit in nicely.  By adding in a protein drink, you can boost your protein intake.  It’s a quick and easy way to meet your protein quota.  In addition, they come in hand in a pinch and on the go.  Many bodybuilders make every other meal a protein drink.

Choose such whey, egg, and even beef protein if you can find it.  Whey is quick and easy and it’s pre-digested.  It’s popular among the bodybuilding community.  However, egg and beef are great too.  Egg protein mixes well with fruit and other natural additives.  Blend a scoop of egg protein with your favorite fruit and you have a filling protein drink smoothie.

I highly recommend you avoid soy protein.  It’s cheaply made and causes a whole host of side-effects down the road.  Hearbal Life’s soy protein is a no-no if you want to build a lean and muscular physique. Did you know that studies show that soy protein lowers overall testosterone levels?  One study revealed over a 75% decrease in testosterone production in men after taking in soy protein.

Eat Your Carbs?

Didn’t think eating carb would be on the mass building program, did you?  Yes, carbs are great for building muscle and strength.  It’s important to know the different types of carbs and their function.

To build muscle, you need to eat a good amount of complex carbs.  Such carbs can include oats, brown rice, whole wheat pasta, oatmeal, sweet potatoes, as well as ancient grains such as quinoa, amaranth, millet, and teff. While complex carbs are great for energy, don’t neglect your non-starchy veggies.  While complex carbs can help with building muscle, greens keep you lean.

Eat Your Essential Fats

Yes, I’m telling you to eat fat.  However, I don’t mean for you to slap extra mayo on your tuna sandwich.  The fats you include should come from polyunsaturated and monounsaturated fats, the healthy fats, the Omega 3-6-9 fats.

The Omega 3 and 6 are polyunsaturated fats. The Omega 3 is one of the most important since they have many benefits for the powerlifter. They increase insulin sensitivity, and reduce inflammation of your joints and tendons.

Omega 9 is known as monounsaturated fat.   Omega 9 is important since they contain oleic acid which is known to keep the arteries of your heart supple, and they have a positive effect on your testosterone level. Carbohydrates and protein contain 4 calories per gram; while fat has over double that at 9 calories per gram. Not only will healthy fats help in many areas for health and strength, but they will provide an excellent source of calories. One tablespoon of flax or olive oil contains 114 calories and 14 grams of fat. Just say yes to healthy fats to keep your weight and total climbing!

Eat essential fatty acids (EFAs). Now, clearly defines EFAs, “Essential fatty acids, or EFAs, are fatty acids that humans and other animals must ingest because the body requires them for good health but cannot synthesize them. Essential fatty acids, or EFAs, are fatty acids that humans and other animals must ingest because the body requires them for good health but cannot synthesize them.”  Quality foods that contain essential fats are salmon and other cuts of fatty fish.  These are high in Omega 3 fatty acids

How Much Omegas to Take

First, there are two families: omega-3 fatty acids and omega-6 fatty acids.

  • For men, it is recommended to take 3 – 3.5 grams per day of omega-3 and 9 – 14 grams per day of omega-6.
  • For women, it is 2.5 – 3 grams of omega-3 and 7.5 – 12 grams of omega-6. Although there are certain foods you can eat, taking an EFA supplement makes sure that you take the right combination of both.

Consider a supplement that has a 3:1 ratio or higher of omega-3 to omega-6. That’s the right combination. Oh, and by the way, you can take this supplement in capsule or oil form.

Limit Processed Foods on Your Mass Building Program

Try to limit processed foods as much as possible.  Doing so will improve muscle gains and keep your body fat at bay.  Processed foods do nothing for the body, they are unhealthy, and in the long run, cause a whole host of health issues such as diabetes, heart disease, high cholesterol, and high blood pressure.

Post-Training Nutrition for Muscle

In today’s world of Planet Pizza, CrossFit, and overtraining, post-training nutrition for muscle gains has been buried.  Just because the new trend of eating donuts and overtraining doesn’t recognize muscle building and post-training nutrition doesn’t mean it doesn’t still exist.

A mass building program must include a systematically and scientifically planned post-training meal to feed the muscle in order to grow.  The new trend says it’s not necessary or that you can wait hour on end.  Sure, that’s true if you don’t want to build muscle.  However, if you want gains, you need to train, eat, and rest.  How do baby’s grow?  They eat and rest.  EAT and rest.

Your post-training meal should include a complete protein and a combination of simple and complex carbs.  Keep your fat intake low in your post-training meal.  The carbs will help to shuttle the nutrients and amino acids to your muscles.  An ideal post-training meal can be a whey or egg protein drink that includes fruit and oats.  Another option is egg whites and grits.  Both of these meals are high in protein, carbs, and low in fat.


Ideally, you need to eat like clockwork and train to the degree you are getting results, but not overtraining.  Stick to your program for at least 6 weeks to allow it to prove itself to you.  If you are dedicated every step of the way, you will reap the results.  Check the link below for my free bodybuilding course so you can get a step ahead on your muscle gains…


Critical Information to Build MORE Muscle

While this information will get you stunning muscle-building results pretty quickly, you really should check out my FREE Muscle-Building Lessons...

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Karen Sessions NSCA-CPT

Critical Information to Build MORE Muscle

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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