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It’s Friday and you are in a mood to unwind with a couple of drinks but are in two minds about indulging in your temptation. Will it harm your muscle development?  After all, building muscles is your passion. You eat clean, workout like no tomorrow, supplement right and sleep well. You can be easily be labelled as a virtuous muscle builder, but for your indulgence in that drink.

Answering your question, yes alcohol affects muscle building process. Read ahead to know the truth about alcohol and building muscle, also the extent of the impact, primarily in 3 ways

1. Alcohol is dehydrating
2. It affects your muscle protein synthesis
3. It lowers  your testosterone level
4. And, the good news, there is a mid-way to muscle building and alcohol consumption

3 WAYS IN WHICH ALCOHOL DAMAGES YOUR MUSCLE GAIN

Alcohol has zero nutrients but it gives you 7 calories in a gram. A shot of vodka will give 100 calories without any nutrition. Easily, drinking and calorie counting do not mix. Moreover, alcohol will slow down your metabolism, which is not good for your muscle building or fat loss goal either. Also, appetizers, high calories snacks go with alcohol. As you begin to drink, your restrictions with reference to foods lower, as compared to when you are sober.

A study examining how alcohol affects caloric intake found that subjects who drank wine with their lunch consumed an additional 200 calories and did not compensate for those calories by cutting back at dinner. Additionally, extra calories from alcohol count.

• 12 ounces (355ml) of beer = ~150 calories
• 5 ounces (147ml) of wine = ~100 calories
• 1.5-ounces (45ml) of distilled spirits = ~100 calorie

Alcohol increases the level of dopamine in your blood. The hormone dopamine is linked to desire and reward and raises adrenaline and lowers melatonin. Less of melatonin interferes with sleep, which in turn can increase hunger and cravings. Consequently, your food intake goes up. Also, alcohol affects your fat burn dramatically. A study published in the American Journal of Clinical Nutrition showed that consuming 24 grams of alcohol, the equivalent of about two drinks, slowed fat metabolism by a whopping 73%

Alcohol is dehydrating

Excess alcohol causes dehydration, as it lowers the production of anti-diuretic hormone, which your body uses to reabsorb water. As a result, you will feel a need to urinate more after consuming alcohol. Drinking it in excess also depletes other bodily fluids and can cause further dehydration.  The effects of alcohol are closely related to a person’s weight: lower is the weight, greater will be the after-effect, such as vomiting or dehydration post alcohol consumption. The National Health and Medical Research Council recommends that men and women drink no more than four standard drinks on any single occasion. Your muscles are 70 percent water and getting dehydrated is not a good thing, when you are trying to build muscles.

Alcohol consumption hurts your muscle growth

When you resistance train, your muscles experience stress, as a result there are small micro-tears in the muscle fiber.  The process of protein synthesis helps in repairing those micro-tears, which is expedited by your post-workout whey protein shake. This allows you to build bigger and bulkier muscles. The drawback of alcohol is that it inhibits growth hormone, which is essential for protein synthesis needed for muscle building after exercise. In fact, alcohol can decrease secretion of this hormone by 70 to 75 percent, according to Patricia N. Prinz, lead author of a 2011 study published in “The Journal of Clinical Endocrinology and Metabolism.”

 A ground-breaking study conducted in 1991 and published in the journal “Alcohol and Alcoholism” found that chronic intake of alcohol suppressed protein synthesis and caused myopathy in many cases. Myopathy is a condition in which muscle fibers do not function properly, resulting in muscle weakness or loss of movement. This study focused on the long-term use of alcohol, but short-term usage also inhibits protein synthesis from occurring at its full potential. 

Alcohol and your testosterone level

Testosterone, the essential male hormone, allows muscles to grow and repair. Alcohol floating in your blood triggers multiple chemical processes that diminish the amount of testosterone you have. A 2009 study published in Bone found that frequent drinkers had significantly low testosterone levels, as well as high estrogen levels. This is important because estrogen lowers the amount of testosterone in the body.

It has been scientifically proven that alcohol is linked to a drop in the testosterone level by 25 percent. How much will your testosterone get affected is related to your drink type. Beer contains two chemicals that can increase estrogen, which can affect your testosterone level. Wine also has phytoestrogen and even some liquors have these chemicals. The added calories from drinks lead to more fat gain and even produce more estrogen.

Does this mean you got to quit liquor completely when you start your muscle building journey? The good news is you don’t need to.

Well, you can enjoy your drink and grow bigger and stronger too, but first, you need to do some arithmetic to find how much alcohol is allowed on your muscle building plan.

Studies have proved that six alcoholic drinks, which roughly correspond to 1g alcohol/ kg body weight will crush your muscle recovery completely post workout for an 180 pound or 81kg male. Make it half, three drinks and the muscle aspirant stays clear. Of course, the allowance goes down if your weight is less than 81.

You can unwind with a glass or two of your favourite drink, as long as you are following the basic principles

1. Eat a protein-rich meal to feed your muscle fibers, before you head out for drinks. Since alcohol is a diuretic, you should have water in-between drinks to stay hydrated.
2. Do not drink on the day you train. A research published in 2001 in the International Journal of Sports Nutrition and Exercise Metabolism found that meals consumed within 24-48 hours post resistance training were critical for muscle growth. Naturally, this excludes drinking alcohol on the days you are training.
3. Drink in moderation because alcohol in excess can destruct your muscle.  Count as a drink:

• 12 ounces (355 ml) of beer
• 5 ounces (147 ml) of wine
• 1.5 ounce (45 ml) of distilled spirits

4.  Since alcohol depletes your nutrients, you should take a high-quality multivitamin and mineral supplement in your lifestyle. 

In moderation, a glass of wine will help you unwind after a tiring day and lower your stress levels, decrease insulin resistance and increase HDL cholesterol. Most importantly, do not drink on the day you train and avoid training on the next day of drinking.

January is the month when maximum gym enrolments happen, but a month or two down the line, life catches up (read deadlines, workload, traffic, personal engagements) and the frequency to the gym goes down. This is the same story every year, even for people who prefer to workout at home. Now, how do you keep yourself motivated all-round the year in 2017 and stay committed to your daily workout, much needed to meet the fitness goal that you had set at the beginning of the year, like building muscle, losing weight, or improving your strength and stamina.

You need a fool-proof plan to remain accountable to your workout schedule, throughout the year. Our top 10 tips are just perfect to help you fulfill your workout plans.

TAKE PICS EVERY WEEK

Have you ever thought why most fitness enthusiasts, even celebs click their pics in workout threads and share them on social media? The answer is that pictures motivate more than words. When you click your pictures, you chronicle the progress achieved by your body, as a result of disciplined diet and regular workout. Moreover, these weekly photographs allow you to see the difference coming in your body and this works as a good enough motivation.

FIND A WORKOUT FRIEND

A friend in need is a friend indeed! You need to have a workout friend with whom you can share you fitness goals, as well as your passion, who is there to cheer for you as you push yourself harder through the last rep. Gym workouts with such a friend will be so much fun that you would never want to miss a session. Exercising with a friend who celebrates your personal record and spots you through a tough lift is going to be so much fun. Also, it will make it difficult for you to skip a gym session, knowing that someone depends on you to get through rigorous training sessions.

HIRE A TRAINER

When you have a personal trainer, your fitness goal unravels before him, like a book. Fitness trainers know your strengths and weaknesses and customize your workout schedule accordingly. They will guide you on the right diet and supplement and motivate you to push harder when boredom starts to creep in. Personal trainers can keep your workout routines flexible enough so that you don’t get stuck in a growth plateau.

SIGN UP FOR A COMPETITION

Remember the time you were studying and before exams, you would cram the syllabus. The same holds true when you sign up for a competition. If your fitness goal has no time schedule, getting demotivated is easier, but the moment you sign up for a competition, your commitment increases multiple times. You have to plan the best workout schedule and stay committed to it to excel in the competition. Therefore, go ahead and sign up for a 5k, obstacle race or CrossFit competition so that you get something way more motivating to work toward than improving your looks. Plus, if you don’t put in the training time, you might not be able to complete the race.

PUT MONEY ON THE LINE

If the best gym workout schedule is not able to motivate you, then you need to put money as an incentive. It has worked for millions and there is no reason, it should not work for you.  Achieving a fitness milepost helps you to stay motivated. You can divide your workout goal into small achievable milestones and set a reward for yourself on achieving them at each step. The rewards could be in terms of a good pair of workout clothes, a better headphone, jogging shoes or a holiday destination where you could show off that sculpted pecs and abs. Whether you

SHARE YOUR GOALS ON SOCIAL

We live in an online world and whatever we do throughout the day finds a mention in the social media. This gives a valid reason for the inclusion of social media in workout schedule of beginners and pros. What you are going to do the next morning should be there in the social media for people to see.  The motivational messages pouring in from friends are going to make you more accountable towards completing your workout goal.

TRACK YOUR STATS

Tracking your workout journal will show how your body has changed with workouts.  Knowing this fact acts as a motivation booster for a fitness enthusiast for whom size of biceps and pecs matter. Also, your workout journal will tell you how your body is becoming stronger and the incremental gain in your lifting strength. This is good for your ego and keeps you motivated to hit the gym day after day.

CHANGE YOUR PLAYLIST AND WORKOUT STYLE

Listening to the same music day after day as you work on your crunches and pushups can become predictable. Beat boredom by listening to a new playlist. You need to start working out in a different style to beat mood blues. If you are a jogger, you should give yoga a chance. Move out of the stuffy gym environment and head outdoors during your exercise.

TAKE REST

You may be just fatigued and need rest. If none of these strategies work for you, then you might be just fatigued and need adequate rest. Take off from workout for a couple of days and allow your body to heal and repair the workout related stress.

TAKE THE RIGHT SUPPLEMENTS

Taking the right supplement could spell the difference between an average and an awesome workout. A pre-workout supplement has ingredients like caffeine and B vitamins which help you feel energized and keep you focused during your workout.  Pre-workouts give you the necessary kick required for an awesome workout. A pre-workout like MuscleBlaze Torque gears you to make the most of your workout session.  If you get tired during your workout, BCAA from MuscleBlaze is your best friend, as it will prevent catabolism and keep you energetic enough to last an enduring session. Most importantly, a workout without whey protein is as good as half a workout. While you have damaged the muscle fibres in an intense workout, you need whey protein to rebuild those muscle tissues. As your muscles begin to get rebuilt, the result will show in your workout log, which will keep you motivated enough to hit the gym the other day.

Make the most of these tips and drive boredom away. Stay motivated, gym harder and see your body change for better. Meet with old friends with a brand new body and become the subject envy: an additional motivation, indeed.

Like most fitness enthusiasts, you too were initiated to the world of supplements in the gym. Introduced to you, as your trusted fitness partner with claims like speeding up the rate of muscle recovery and building new muscles, bodybuilding supplements lure and confuse you at the same time. You are not able to make up your mind on what food supplements to choose from to further your fitness goal. MuscleBlaze helps you choose the best bodybuilding supplements, so that you are able to further your fitness goal.

SUPPLEMENT BASICS

As the name goes, supplements are extra. They work best with a disciplined workout and diet. The primary supplements consumed by the fitness enthusiasts are proteins (whey proteins and mass gainers), creatine, glutamine, pre-workouts and BCAAs.  The positive effects of supplements show in bigger muscles, improved endurance and quicker recovery.

We have put together top 7 questions that might have surfaced in the minds of most fitness enthusiasts. Keep reading to clear your doubts. 

WHY DO I NEED A PROTEIN SUPPLEMENT?

Since one-fourth of your muscle fibers are made of protein, it becomes the most-favoured supplement for fitness enthusiasts. Water and glycogen form the rest of muscles. Adequate protein (1g/kg) of body weight is required towards building muscles. It becomes tough fulfilling your protein needs without an adequate supplement, especially for vegetarians, because vegetarian proteins are not a source of complete proteins as they lack essential amino acids. Moreover, fulfilling your protein allowance only through food will require you to have several helpings of it, which will increase your calorie consumption.

Foods	Quantity	Protein	Calories
Milk (1% fat)	250ml	7g	109
Paneer	100g	11g	265
Curd	1 cup	25g	210
Cooked lentils	100g	9g	116
Boiled chicken	100g	21g	116
Egg	One large	5g	78
Whey protein	1 scoop	25g	125

IS WHEY PROTEIN SAFE?

For a fitness beginner getting introduced to the large tub of whey protein can be a bit intimidating. The fitness novice views it with suspicion. He is not sure about its genuineness. To sort, all such worries, whey protein is as safe as cow’s milk and it is even used in baby food. When cow’s milk is processed for making cheese, it breaks into two parts: protein lumps, known as cottage cheese or casein and watery liquid, or whey. This watery liquid is pasteurized and dried into a powder for various uses. There is no side effect of whey protein supplement if used as per the manufacturer’s recommendation. Few people do feel bloated, but you can easily get over this discomfort after using whey protein with digestive enzymes, such as MuscleBlaze Whey Protein.

WHICH WHEY TYPE SHOULD I CHOOSE?

Which whey protein should you choose, concentrate, isolate or blend? This question stumps most fitness beginners.  A concentrate is 80 percent protein and isolate has higher protein content, close to 90 percent.

Whey protein concentrate is more economical than whey protein isolate. The protein content in whey concentrate varies between 60-80 percent. It is suited for beginners and for people on a budget. The drawback of whey protein concentrate is that it will contain few grams of carbs and fats in a scoop. So, if your goal is to cut down before an event, it might not be suited for you. Similarly, this protein is not for lactose intolerant.  If you gym regularly, are a bodybuilder, this protein is for you.

Whey protein isolate has higher protein content, and it is virtually lactose and fat free. It is suited for elite athletes and bodybuilders who demand quicker recovery and watch their calorie intake carefully. Moreover, if you are sensitive to lactose, then isolate is for you, but the consistency of your shake will be slightly thinner, as it lacks fat.

For gym beginners and sports enthusiasts, the requirement is to speed up their rate of muscle recovery as well as build energy. The whey protein most suited for you would be a high-quality whey protein concentrate along with a good dose of multivitamins.

Those who lift heavy need the energy of Creatine to last longer in the gym. For such people, whey protein is blended with creatine which helps them stay longer and workout harder in the gym.

Related: How to choose the best whey protein powder?

HOW ARE MASS GAINERS AND WHEY PROTEIN DIFFERENT FROM EACH OTHER?

Whey protein is for anyone who works out but is calorie-conscious at the same time. In whey protein, fats and carbs are kept to bare minimum or are not present at all.  Mass gainers, true to their name are calorie dense drinks and they contain proteins and carbs in the ratio of 1:3, which means that for 3 grams of complex carbs, there will be a gram of protein. In mass gainers, protein is usually a mix of whey, casein, milk protein and calcium caseinate. The blend of slow and fast acting proteins along with complex carbs make available the right mix of nutrients in a calorie dense formula. Along with rigorous workouts and right nutrition, mass gainers is one of the best bodybuilding supplements and will help you transform your physique and get the body of your dream.

HOW MUCH TIME DOES IT TAKE PROTEIN SUPPLEMENTS TO SHOW RESULTS?

Whether you are drinking whey protein or mass gainer, you should not expect them to cast magic. It takes time for the results to show, a minimum of a month. Moreover, drinking mass gainer alone will not help in transforming your physique. You need to exercise intensely along with it, so that your muscle tissues suffer tiny wear and tear. Only then, the results will show.  

HOW CREATINE DIFFERS FROM CREAPURE?

Creatine is an essential amino acid and is used for improving energy level. This amino acid plays a key role in transporting and storing energy in every cell. The adult human body contains 80g-130g of creatine. Creatine is very effective in high-intensity training and keeps your charged enough during training sessions that require short burst of energy. A normal physical activity spends only 2-4g of creatine, but people who are active physically need approximately 5g of creatine every day. Creapure is the purest form of creatine available therefore its efficacy is higher than creatine.

Related: Top 3 Reasons to Move from Creatine to Creapure

WHAT ARE RECOVERY SUPPLEMENTS?

When you train or exercise intensely, your muscle tissues suffer microscopic injuries. Recovery refers to repairing the worn out muscle tissues so that your muscles grow stronger. The best elements for muscle recovery are healthy nutrition and rest. Beyond, these two supplements like Branched Chain Amino Acids (BCAAs), glutamine, citrulline malate are helpful in recovery too.

Branched Chain Amino Acids are intra-workout supplements. Drinking it in-between your workout gives you strength and energy to complete your rigorous training session. Supplementing with glutamine greatly depletes energy level of your body, which decreases strength, stamina and recovery. Citrulline Malate is of great help for weight lifters and athletes. Still, it is overlooked or under-dosed. The greatest benefit of Citrulline is its ability to remove ammonia and toxic byproducts of exercise.

There is a science behind supplements. Utilise the knowledge to make most of your gym sessions. 

Whey protein is for anyone who works out but is calorie-conscious at the same time. In whey protein, fats and carbs are kept to bare minimum or are not present at all.  Mass gainers, true to their name are calorie dense drinks and they contain proteins and carbs in the ratio of 1:3, which means that for 3 grams of complex carbs, there will be a gram of protein. In mass gainers, protein is usually a mix of whey, casein, milk protein and calcium caseinate. The blend of slow and fast acting proteins along with complex carbs make available the right mix of nutrients in a calorie dense formula. Along with rigorous workouts and right nutrition, mass gainers is one of the best bodybuilding supplements and will help you transform your physique and get the body of your dream.

If you think that bodybuilding is a western phenomenon, you are in for a surprise. Long before, the west began to focus on the biceps and pecs bodybuilding had already become a national passion for Indians. By 1100 AD Indians had started to work out with heavy wooden clubs known as Nal and Mudgal to build their bodies. Still, bodybuilding continues to remain on the sideline and without a doubt, the native sport of Indians is fairly unrecognized. 

If you think about it, bodybuilding is a way of life. There is no break from the sport. It goes beyond lifting heavy in the gym or displaying those beefed up muscles. The larger share of building muscles happens through rest, right diet and supplements.

 In the recent times, bodybuilders like Murali Sharma, Sangram Chougule, Ankur Sharma, Suhas Khamkar and many others have made the country proud in bodybuilding.  Continue reading to get a glimpse into the life of  top 10 Indian bodybuilders,  their diet and workout plan. 

 PAWAN SHETTY

Pawan Shetty is from a small town in Karnataka and his love for bodybuilding motivated him to move out of his comfort zone.  He has won several titles like Mr Asia, Mr India, Bharath Shresta and in 2016, he won the title of World Amateur Bodybuilding Association Champion.

DIET AND WORKOUT PLAN

 I split my diet into 6 meals. In the offseason, my diet includes white rice, milk, yam, chicken and a green veggie. During the pre-contest period, my diet basically constitutes of fish, brown rice, oats, yam, broccoli and asparagus. My workout involves exercising different parts of the body on the specific day of the week. I do cardio every day for 25 minutes.

VARINDER SINGH GHUMAN

Varinder Singh Ghuman started off as a cricketer, but bodybuilding won him over. In 2009, Ghuman won the Mr India title and he became the first Asian to get to the top line of Arnold Classic Europe, an international championship of bodybuilding. He even clinched the brand ambassadorship of Arnold Schwarzenegger’s signature gyms and food supplements.

DIET AND WORKOUT PLAN

Ghuman is a vegetarian and colostrum, the first milk produced by mammals after childbirth forms a significant part of his nutrient profile. Colostrum is a rich source of high-quality proteins and growth hormones. His vegetarian bodybuilding diet consists of yellow dal, chapattis, green salad, curd and lassi. As part of his bodybuilding workout, he uses each day of the week to exercise a specific body part. Weekends are dedicated to cardio sessions.

HIRA LAL DHILLAN

8-times Punjab champion, Hira Lal Dhillan won the Mr Universe crown in 2011 at the 65^th World Bodybuilding Championship, Mumbai, after a gap of 23 years. Last Prem Chand Degra won it. Hira Lal has won Mr Punjab, Mr India and Mr Asia titles.

DIET AND WORKOUT PLAN

Hira Lal did not start out as a vegetarian but shunned eating meat in 1997 due to spiritual reasons. After leaving meat he was able to gain weight by 10 kg. His diet consists primarily of soya beans, dal, lassi and curd.

RAJENDRAN MANI

He belongs from Chennai won the fifth World Bodybuilding and Physique Sports Championships held at Budaors, Hungary in 2013, in 90kg weight category. Rajendran Mani took to bodybuilding late in life. Before becoming a bodybuilder, he was a soldier with the Indian Air Force. Mani won Mr India title several times for the country, the last being World Bodybuilding and Physique Sports Championships held at Budaors, Hungary in 90kg weight category in November 2013. Recently, he launched Slam Fitness Studio in Chennai. 

WORKOUT AND DIET PLAN

Bodybuilding requires phenomenal discipline and investment, particularly on diet and supplements. Mani’s fitness regimen includes working out at a gym for almost six hours every day. He takes six protein and vitamin-rich meals in a day and tries to maintain a proper schedule.

 YATINDER SINGH

Yatinder Singh, a bodybuilder from Saharanpur is a living example of winning against odds through hard work and dedication. Twice Mr UP title winner, Yatinder Singh made the country proud by winning Silver Medal in 7th World Bodybuilding Championship 2015 at Thailand.

DIET AND WORKOUT PLAN

Yatinder works out twice a day in which he exercises different parts of the body. His diet is measured and it includes 5oog chicken, 500g fruits, 10egg whites, a bowl of white rice, four rotis and supplements, such as BCAA, Glutamine, fat burner, pre-workout drink, casein protein supplement and whey protein.

ANKUR SHARMA

Indian bodybuilder Ankur Sharma has won the bronze medal at the Arnold Classic 2016, held in Melbourne, in the Men’s Bodybuilding under 90kg category. Ankur’s earlier achievements include winning the titles of Mr India 2012 and getting the second position in Mr India 2013. He is considered as one of the most gifted Indian bodybuilders of the younger generation.

DIET AND WORKOUT PLAN

Like others, Ankur also works out his different body parts on weekdays. His diet focusses on proteins, fruits, veggies and high-quality supplements.

MURALI KUMAR

Murali Kumar, a sailor in Indian Navy is a relatively late entrant in bodybuilding. He started bodybuilding at 25, but his good genetics immediately shot him up in the bodybuilding scene. Twice winner of Mr. India title, Murali has climbed higher on the ladder, owing to his sheer hard work and carved and near-perfect physique. He also won Mr. Asia title in 2013, but in 2015, the young lad from Maharashtra, Sangram Chougule, stole the title of Mr. India of 2015 from him, rewriting history and making amends of his 2013 loss. Incidentally, in 2013 Murali Kumar had won Mr. India title and Sangram Chougule was the first runner up.

DIET AND WORKOUT PLAN

Murali kumar follows a strict routine, 10 PM to bed and waking up at 5 AM. He is also particular about his gyms schedule and always makes time for it from his day time job. He says that following your schedule is very important as bodybuilding is all about being consistent and dedication. Murali Kumar believes that diet is a very important part of bodybuilding. His diet includes at least 50 egg whites and lots of green leafy vegetables. As per his diet plan, Murali takes a meal after every two and half hours. He also takes protein supplement shakes after his workout.

SUHAS KHAMKAR

Bodybuilding runs in the genes of Suhas Khamkar, an elite bodybuilder from Kolhapur. During his growing years, fitness and bodybuilding formed a major chunk of his environment. He was deeply inspired by Arnold Schwarzenegger and began to build his body under his teacher and mentor Bibhishan Patil. An employee of Central Railway of India, Suhas Khamkar became the first person to win a national level gold medal in the Railways national competitions. Suhas has won Mr. India title 9 times. He is the first Indian bodybuilder to Become Mr. Asia in 2010. He is also Mr. Olympia amateur title winner.  Suhas is also an entrepreneur and runs Khamkar’s Total Fitness. Suhas has several wins to his credit,

DIET AND WORKOUT PLAN

Suhas works out 6-7 hours in a day. His daily diet consists of the following, with minor variation.

• 20 eggs
• 1.5kg chicken
• 500g fish
• 2kg apples
• Protein supplements

Also Read: Eating Whey Protein Supplements on Daily Basis Could Help Stop Diabetes

PRASHANT SALUNKHE

Prashant Salunkhe is climbing the ladder quite quickly these days. In 2015, Sulunkhe defeated 8-times champion Suhas Khamkar to win Mr. India 2015 titles. A t the start of 2016, Salunkhe also won the highly competitive Mumbai Shree and Jerai Classic.

WORKOUT AND DIET PLAN

Bodybuilding requires a lot of hard work. Salunkhe follows the principle and he works out two hours in the morning and two in the evening, which include heavyweight training, cardio. My focus lies in building my strength without increasing my weight or getting injured in the process. I watch whatever I eat. My meals include 20 eggs in a day, half a kilogram of chicken and rice. Besides a kilo of apples every day, I eat other fruits as well.

SANGRAM CHOUGULE

An electrical engineer by education and a bodybuilder by passion and profession, the journey of Sangram Chougule, recently announced as the ‘BodyBuilder of the Decade’ by Indian Body Builders Federation has not been easy. 7 times National Champion and 2 times Mr. Universe title winner, Sangram Chougule story is an inspiration and an ideal for many budding bodybuilders across the country. 

DIET AND WORKOUT PLAN

For Sangram, exercise, diet and supplements go hand in hand while building a body. In fact, abs get built in the kitchen. While work out is critical to stress the muscle tissues, in Sangram Chougule’s diet chart supplements are equally important to build muscles.  After waking up, Sangram takes a fat burner and a scoop of amino acid. 15 minutes later, his session of cardio lasts for 20 minutes (6 days in a week) and he follows it up with a protein shake.  

Gaining serious muscle mass requires serious calories which a skinny person can get from muscle building foods! Who knows it better than an ectomorph, popularly known as the skinny guy? More important than working out is the diet for such people and gaining weight is very tough for them, as they are genetically endowed with super-fast metabolism. Often, they are small eaters and at times, factors like busy lifestyle, weak digestion also work against them. As a result, those who are in need of extra calories to fuel their muscle gain are usually not able to fill in their calorie surplus and out of frustration, they start eating junk foods. Naturally, instead of building muscle they gain fat

Now, read the good news:

When an ectomorph bulks up, the end result is more aesthetic because he has lower body fat than other body types, an ectomorph or mesomorph. Hence, when an ectomorph works on his diet along with workouts and eats the right calorie-dense foods, the end result is a more chiseled body-type.

HOW TO RECOGNISE AN ECTOMORPH

• Skinny appearance
• Hyperactive
• Fast metabolism
• Can eat whatever they want
• Get full easily
• Small chest and buttocks
• Difficulty building muscle
• Difficulty gaining weight
• Low body fat
• Narrow frame (“pencil frame”)

TOP 8 HEALTHY FOODS TO GAIN WEIGHT

As an ectomorph or skinny guy, you need to eat high-calorie muscle building foods to gain weight, but these calories should come from lots of nutrient-dense foods, like complex carbs and proteins so that you get sustained energy for your muscles. Healthy fats are a must-have addition in the ectomorph meal plan, along with high-quality proteins and slow-acting, complex carbohydrates. Fat has 9 calories in a gram whereas proteins and carbs have only 4 calories in a gram. As a naturally skinny guy, you can’t fall short on your complex carbs and fat allowance, if you want to bulk up and build your physique.

FULL CREAM MILK

Milk has been the trusted weight gain food for naturally skinny men in the 1950s when there were fewer protein options. With its high protein content and easy to swallow, full cream milk conveniently filled in the protein and calorie need. However, with changing times, bodybuilders moved to skimmed milk to reduce the number of calories without compromising on the protein value.

SKIMMED MILK VERSUS FULL CREAM MILK NUTRITION FACTS

	Skimmed Milk	Full Cream Milk
Calories	83	148
Fat	0.5g	8g
Carbs	12g	12g
Proteins	8g	8g

For someone, who wants to get in a calorie surplus situation, full cream milk is a nutrient-rich fat food to gain weight and it is a better alternative than skimmed milk, as it offers more calories.  But, fat has never bothered a hard gainer! You need to have full-cream milk at bedtime so that your body gets a steady stream of proteins throughout the day.

PEANUT BUTTER

Peanut butter, the eternal favourite of children is a must-have food to gain weight, because it is high in monounsaturated fat (the healthy kind), and it is also rich in protein. The other nutrients present in peanuts are potassium, phosphorus, calcium, magnesium, niacin, vitamin E and folate.

A 2-tablespoon serving of peanut butter contains 188 calories. These calories come from a mix of carbohydrates, proteins and fats. Each serving of peanut butter provides you with 7.7 grams of protein, which helps keep your tissues strong and promotes immune function, as well as 16 grams of fat, a concentrated source of energy. Peanut butter also offers 6.9 grams of carbohydrates per serving. Some of these carbs break down into sugar and fuel your brain, liver and muscle tissue, while 2.6 grams form a heart-healthy dietary fibre. Peanut butter offers 10 milligrams of vitamin E and is a rich source of selenium, a powerful antioxidant and niacin, a B vitamin with a major role in energy production in the body.  You can scoop peanut butter directly from the bottle or whip it with full-cream milk to get a delightful shake and a clean fuel for your growing muscles.

SWEET POTATOES

A bodybuilding meal plan is incomplete without sweet potatoes and for good reasons. It is a complex carbohydrate, an extremely important macro-nutrient for ectomorphs desiring to bulk up. Being tasty and versatile, sweet potatoes offer ample flexibility in a meal plan. If you are trying to gain weight you will need to get carbs. In fact, for most people who are bulking up, the largest percentage of your calories should be coming from complex carbs, as these carbs have a lower glycemic index (GI) and they keep the energy flowing for a longer duration, which is required for intense workouts.

NUTS

Nuts, such as almonds, walnuts, cashews and peanuts are guilt-less snacking options for bodybuilders. They are a rich source of protein, omega-3 fatty acids, vitamins and minerals. Therefore, as a bodybuilder, you need to make the most of nuts and include them in your foods, salads or eat alone.

A fistful of roasted, unsalted almonds (22pieces) has

• Calories: 169
• Protein: 5.9g
• Fat: 14.8g
• Carb: 8.3g

Walnuts are considered brain food. These nuts are a good source of essential fatty acid and alpha-linolenic acid.

Serving size of walnuts (14 halves) provides:

• Calories: 185
• Protein: 4.3g
• Fat: 18.5g
• Carb: 3.9g

Cashews are nutrient-dense nuts. They are a rich source of phosphorus and omega-3 fatty acids.

A serving size of unsalted, roasted cashews, approximately 18 halves offers

• Calories: 163
• Fat: 13.1g
• Carb: 9.2g

CHICKPEAS

If you want to get big and remain lean at the same time, start eating chickpeas. They are a good source of amino acids, the muscle building blocks. Though chickpeas lack all the amino acids, but the shortfall could easily be filled in if you mix chickpeas with whole grains, like rice or wheat.  According to a seven-year survey, the consumption of chickpeas/hummus was associated with higher intake of several nutrients of public health concern, including dietary fibre and potassium, as well as higher intakes of shortfall nutrients for some populations, including vitamins A, E, and C, folate, iron and magnesium. The study also shows that chickpeas also complement grains to form a source of complete proteins for vegetarians or low socio-economic individuals.

BANANAS

Proteins are important in a muscle building diet, but carbs are equally critical because they provide energy for lengthy gym sessions. A nutritious way to get good quality carbs is by eating bananas, one of the best foods to gain weight.  As a bonus point, you will get more fibre, vitamins and minerals.

You can start your day with a banana at breakfast. A large banana has 121 calories and it can be easily mixed in a protein shake, which will bump the calorie intake significantly.

CHICKEN

Including chicken, high-protein food in your diet helps you to gain weight, particularly muscle mass if you combine it with a well-designed training program.

Since your challenge is to get quality calories, you should take 2 roasted chicken breasts or fry them in heart-healthy olive oil, to get 320 calories in a serving.

A chicken leg will serve 475 calories.

To get a mix of good quality proteins and fats, you could use a tablespoon of olive oil with your chicken as it has 124 calories and heart-healthy fats, the right mix of nutrients for someone looking to put on weight and muscle.

PROTEIN-RICH PASTA

A cup of your favourite pasta serves 221 calories, along with a healthy dose of iron and B-complex vitamins. B-complex vitamins are involved in energy metabolism and iron wards off anaemia, one of the main reasons for tiredness in individuals. The mix of healthy carbs and the micronutrients keeps your energy level brimming when you hit the gym. To make it healthier and richer, you need to pair the pasta with a generous serving of protein and drizzle it with olive oil and your meal contains the essential three macros: carbs, proteins and fats. If you wish to make it fibre rich, choose whole wheat pasta, but a cup will serve 174 calories. The plus side is that it will keep the energy trickling for a longer duration, required for those intense gym sessions.

In general, your diet plan to gain weight should aim for 250 to 500 extra calories each day to gain weight at a healthy rate. That will allow you to gain 0.5 to 1 pound (453g) of weekly weight gain. Mass Gainers offer ample calories in drinkable form.  Do remember to make use of the extra energy for intense workouts for sculpting your physique.

Like most things in life, the muscle builder also encounters beginner’s luck. Initially, muscles show at a rapid pace and then the dreaded plateau sets in. No amount of lifting, eating right seems to change the shape and swell of the muscles. This is called hitting the muscle building plateau, the dreaded word for any fitness enthusiast and muscle seeker.

Exercise physiologists have discovered that long-term training causes cumulative fatigue, leading to spikes in enzymes, which causes inflammation and muscle damage.  A sure-shot way to substandard performance is to jump into a workout before you shed the built up fatigue.

WHAT MAKES MUSCLES GROW

Each time, you lift heavy or do a strenuous exercise you injure your muscle tissues. Your muscles grow bigger in response to the inflicted injury as it preps itself for the next assault. This brings us to the principle of Progressive Overload and its role in building bigger and stronger muscles.

WHAT IS PROGRESSIVE OVERLOAD

Progressive overload implies gradually overloading the muscles with heavier weights so that your muscles grow bigger and stronger over a period of time and you become different from that guy who looks the same week after week, month after month and year after year. Progressive Overload is the key to making adaptive and progressive changes in the body to any form of external stress.

So, if you are looking for a leaner and more muscular build you would train the body with comparatively heavier weights (heavy in comparison for your own self).

If you do 6-10 reps of a barbell curl with 10kg weight on day 1, on day 2 of your training, you should increase the weight marginally.

A successful Example of Progressive Overload is –

With a lower weight selection, you would make slower progress, but you will make longer and consistent progress since the body will be able to handle the stresses and adapt to them in time.

Training Days	Weight
Day 1	10kg
Day 2	12.5kg
Day 3	15kg
Day 48-50	Squatting 100kg and more

With a lower weight selection, you would make slower progress, but you will make longer and consistent progress since the body will be able to handle the stresses and adapt to them in time.

TOP 4 WAYS TO BEAT MUSCLE BUILDING PLATEAU

When you hit a plateau, you experience a loss in the muscle strength and you are no longer able to match your previous lifts. Your ability to get a pump also takes a dip. There is a lack of motivation while working out and above all, you do not attain any progress, at least in the last 2 workouts. Your behaviour is irritable to say the least and you certainly lack that edge, which you had at the beginning of your workout. There is no progress in your muscle gain in at least 2 weeks.

REST & RECOVERY

Let’ s do a quiz. When do you grow muscles? During rest or during a workout. Most people will think that you build muscle during a workout. Actually, you build it during rest. Each time you work out, it causes microscopic tears in the muscles, but when you rest and refuel properly, your body will build new tissue in its place. It is very much required that you give your body sufficient time to repair itself after a workout, or your fitness status is not going to improve.  In the absence of proper recovery, you are going to hit a plateau or your fitness status will decline.

For speedy recovery, you need to rest after the workout, eat a healthy and sleep for at least 7-8 hours in a night.

BENEFITS OF A RECOVERY WEEK

Moreover, you need to plan recovery days and weeks into your training program. Scheduling a week off allows you to return back stronger to your workout. It is common for endurance athletes, to take a week off after four to eight weeks of gruelling gym sessions. Similarly, runners have a down week after a marathon, so that their body can recover and they are focused enough when they go back to their sport.

POST FAILURE HEAVY OVERLOADING METHOD

In simple words post failure heavy overloading means lifting heavier weights than before but for fewer reps.

Now, if for the last two weeks you are not able to lift heavier than 90kg in your barbell press, in your final set, you need to rack the weight up, rest for 20-25 seconds and go for it. Push yourself through the weight as many times as possible, until you reach failure.

Try this technique for a few times, and then move to your previous workout regime, but with a difference and a greater weight load.

DROP SETS

In drop sets, you reduce the weight initially and then continue for more reps, until you reach the stage of failure. By stripping down the weight, you recruit different muscle fibers which allow your muscles to achieve growth that could not be achieved by sticking with the same weight.  The two techniques of drop sets are:

The Two Techniques of Drop Sets are:

RUNNING THE RACK

With dumbbells, the technique is called running the rack, where the lifter picks lighter dumbbells off the rack and performs as many reps as possible.

Set 1	Choose a weight in which you would fail at	4-6 reps
Set 2	Reduce weight by 2kg	8-10 reps
Set 3	Reduce weight by 2kg	10-12 reps
Set 4	Reduce weight by 2kg	12-15 reps
Set 5	Reduce weight by 2-4 kg	15-20 reps

 PLATE STRIPPING

In plate stripping, your fitness partner or spot strip plates from your barbell, until you can no longer perform reps with the given weight. Then, he strips one more plate. The spot or the fitness partner will strip the weights from each side of the bar, up to two or three times, until you reach the position of complete muscular exhaustion.

Sample Routine Using Plate Stripping with the Flat Bench Press

Set 1	Choose a weight in which you would fail at	4-6 reps
Set 2	Strip weight by 4kg	8-10 reps
Set 3	Strip weight by 4 kg	10-12 reps
Set 4	Strip weight by 4 kg	12-15 reps
Set 5	Strip weight by 8 kg	15-20 reps

Rules: 1st set should be heaviest. No rest in between drops. Ensure training partner strips weights for you.

SUPERSETS

In the superset, you combine two exercises of the same muscle group or opposing muscle groups and you perform these exercises one right after another without any rest in between.

Basically, you perform two sets of two different exercises which form a superset. The benefit of supersets is an increase in blood flow to the working muscle between sets by stressing another proximal muscle group.

Examples of supersets are chest and back, quads and hamstrings and biceps and triceps.

In a superset, a set of bench press is followed by a set of barbell rows or a set of triceps dips is followed by triceps extension.

Do not apply all of these techniques all at once. Be gradual about the changes. Most importantly, rest and recovery are very important for moving out of muscle growth plateau. 

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