The other advantage is that the pure use of protein in a shake allows you to cut calories and absorb all of those nutrients without any additional carbs.
Shakes are a focused and effective delivery system for pure protein, but they're not required for ripped biceps. Without the aid of protein shakes, you need a means of delivering high-quality protein for biceps to your body post-workout. Getting ripped without supplements is possible, but protein intake significantly aids the process.
The trick to optimizing your body is to make smart food choices and use meal timing to your advantage. You're relying solely on food to obtain critical muscle-building nutrients, and plenty of food sources are loaded with the same ingredients found in many supplement products.
Eat protein-heavy meals post-workout to help your muscles recover faster from training. For example, if you lift heavy on the biceps during an early-morning session, go ahead and have a protein-heavy breakfast. If you're scheduled for an afternoon lift, plan a protein-rich dinner after training.
It's all about scheduling properly so that the muscle-building nutrients are absorbed after the workout ends. In the worst-case scenario, you'll work out and not have time for a meal. In this case, carrying snacks in your gym bag can pay dividends. A protein-rich bar is always an easy fix, but this isn't much different from taking a shake. Plenty of protein-rich, natural snacks are readily available and can easily fit into your gym bag.
Just make sure you incorporate protein post-workout and then spread other proteins out throughout the day to maintain, optimize and build muscle mass. Light snacks like almonds are a good choice. Packets of flavored tuna and salmon with crackers are a simple and effective means of grabbing a quick bite of healthy proteins.
A snack breaks up the long wait between meals and feeds your muscles when they need it most. Stashing snacks and incorporating them into your routine can literally save the day by ensuring that your muscles can recover and grow after exercise. Incorporating protein into your post-workout meals is surprisingly easy. B reakfast is quick and simple with the addition of eggs. They are one of the most cost-effective, readily available protein sources and can help with getting ripped without supplements.
You can eat the entire egg or cut the fat and consume only the white while still receiving the benefits of protein. Throw in some avocado for healthy fats that also help lubricate the joints.
Many lifters cut out fats completely, but natural fats like those in avocado can benefit the joints , especially under an intensive lifting regimen. Lunch and dinner foods that are easy to incorporate while supplying protein are also easy to find. You can throw chicken on a salad or have salmon for dinner to promote bulking without protein powder. Add an occasional meal with red meat to up the protein content. Tuna and most fish are also protein rich and readily available, but salmon is often the gold standard for protein, healthy fats and flavor.
Protein is not the only critical nutrient for muscle delivery. Foods like salmon are good because they offer protein in addition to vitamins and minerals. Taking a simple multivitamin can help prevent deficiencies, so consider this option as well. Vitamin deficiencies are largely responsible for inhibiting your ability to lift and work through bicep sets while avoiding cramps and spasms. A lack of iron leads to oxygen-starved muscles that can cramp. Potassium is also a critical mineral for weight lifters.
Red meats can help solve the iron issue, while salmon is high in potassium and vitamin B12, which makes them some of the best proteins for biceps. A hydrated body void of vitamin and mineral deficiencies will operate more effectively during workouts. This is less about the recovery and muscle-building process and more about the building aspect of the muscle during your workout. A well-rounded vitamin regimen will also help with recovery while preventing cramping and spasms during the post-workout periods.
Building muscle through exercise and maintaining a protein-rich diet is one thing, but bulking without protein powder requires fat loss. Reducing your body fat creates the definition required to show the ripped aspects of your bicep muscles. If the lean muscle mass is built, but the fat remains, you lose definition.
For the sake of having strong biceps, this is not problematic, but for competing in natural bodybuilding or really showing the full bicep muscle, fat reduction is key. One group was put on a fast weight loss plan and the other a slow weight loss plan. The group that was put on the fast weight loss plan had a loss of muscle mass whilst the group that was put on the slow weight loss plan gained muscle mass.
The fast weight-loss group lost 7 pounds of fat and 0. The types of exercises you choose are very important when it comes to reducing fat and building muscle. Cardio exercise works on aerobic muscle fibres which can help you lose weight but will not necessarily change your muscle mass. Strength training and resistance training however can help you to build muscle whilst in caloric deficit. Many studies have in fact shown that resistance training is effective at reducing declines in muscle mass and can trigger the short term production of hormones such as human growth hormone and testosterone.
For any noticeable muscle gains you should train at least 3 days a week using your entire body weight to maximise your resistance training. Exercises such as pull ups often use more muscle than loading up a barbell because you are lifting your entire body weight rather than just the weight loaded onto a bar. If its to easy for you simply up the intensity! When training cardio it is best to avoid the problems we mentioned earlier with burning through muscle and fat at the same time.
One way to do this High- intensity interval training. This includes running sprints and cycling sprints. HIIT recruits muscles fibers that guard against muscle loss, meaning you can burn away that unwanted fat without damaging your gains! Higher intensity workouts also keep your metabolism elevated for a longer period of time after your workout than low intensity workouts.
When working out with HIIT it is important to use the right work to rest ratio. According to research done by Smith-Ryan , using the right ratio can help to significantly increase muscle gains over time.
People who spent the same amount of time resting in between each bout of exercise had greater gains than those who rested less Diet is an important part of any workout routine, when trying to lose weight and gain muscle at the same time it is even more important.
High protein is one of the main ways to ensure your body is getting what it needs. In a study of men who were cutting calories and working out, it was found that those who had high protein intake lost 4. Those who followed a low protein diet and had the same amount of calories lost 3. This goes to show just how important it is to be smart about weight loss and building muscle, calorie counting isn't the be all and end all of weight loss. Whey protein isolate is great as far as making into the bloodstream and muscles at a faster rate.
This is good for when you are done working out and need that muscle recovery to start working quickly especially if your protein powder has branch chain amino acids.
Vitamins were essential in my diet, seeing that I was sort of limited in getting all my vitamins and nutrients just from food sources being on a restrictive diet. I did not go crazy trying to figure out what vitamins to get when looking at the vitamin section in my local drug store.
The main ones that I used were a multivitamin , fish oils , vitamin C , and Iron. These were important for my all around functioning of my body to keep efficient. There are others, but my recommendation is you do not need to fill your shelves with vitamins to be healthy. If your diet is maintained, vitamins help give you that little bit that you may not be getting from food sources. Lastly, is the use of creatine or pre-workout supplements. I am a big advocate for this just because these kinds of products gave me a boost when I went to the gym.
Do you need them to get huge gains? Not necessarily, but can they help you reach a new level at a faster rate? Heck Yes! I would say most people go off popularity of a product rather than what the ingredients are, this is a mistake. I did some research on ingredients in these kinds of products and found what ingredients were beneficial. Besides, as far as these supplements go each person will be experienced differently than another.
If one product works great for one person, it does not necessarily mean that it is guaranteed to work for you. I had to do some trial and error on these to determine which one would give the best results I was searching for. Remember these are not growth hormones , or steroids, so do not expect to be increasing your bench lbs your first month.
You still have to put in the time to get those gains, but creatine will definitely play a role in reaching that goal. Some ingredients that really helped me when looking for a pre-workout drink were L-Arginine , Creatine-ester , B-vitamins , Alpha Lipoic Acid , and Niacin.
All help with either absorption of creatine or endurance or vasodilation causing muscle pumps which in turn gets more blood to the muscle you are working. I used a pre workout supplements for the first weeks and then decided to get rid of them because I was not looking to get bigger or stronger but more of leaning out the muscle and really focusing on slow contraction and higher repetitions.
In conclusion, this is not a complete guide to getting ripped, but these 4 principles definitely helped me get to my goal of looking like a lean, mean, ripped machine. Remember you are the only one that can stop you from achieving your goals.
My name is Micah Massey. I have always enjoyed exercising and have a degree in Health Science with an emphasis in Lifetime wellness. View all articles by this author. Oatmeal cup. Cinnamon tsp. Egg Whites. Turkey Bacon strips. Mid Morning. Protein Powder scoops. Yogurt cup. Brown Rice. Carrots cup. Mid Afternoon. Spinach cup. Cottage Cheese cup. Lean Meat.
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