If you think that your genetics don’t allow you to build big and strong muscles, then you’ve come to the right place! Anyway, I’ll tell you something from the very beginning: you’re wrong. Everyone can acquire the perfect body, you too!
My name is Charles Power, I am a BSc Sports Nutrition, Trainer & Muscle Expert. I’ve devoted the last 5 years of my life to studying nutrition, supplementation, biomechanics, and anatomy. I’ve completely transformed my body – from a 48kg scrag to an 80kg man.
I’ve also helped transform hundreds of my clients around the world, including young guys, entrepreneurs, actors, and athletes.
I’ve created a system that allowed me and my trainees to continue to develop in just 28 days!
Today I would like to share with you my 3 best Tips for Skinny Guys.
#1 Increase Lean Mass and Growth Hormone Level with my Neuro-breakfast
What you eat first thing in the morning will program production of neurotransmitters and growth hormone, throughout the day.
Protein and fat breakfast raises dopamine and acetylcholine, the two most important neurotransmitters for good mood, focus, and drive.
You’ll find your greatest amount of willpower comes in the morning when you’re fresh and ready to attack the day, starting with my Neuro-Breakfast that improves energy levels, focus, and concentration.
How Does It Work?
When you sleep, your body produces growth hormone, which is responsible for fat burning, muscle building, cell regeneration and the recovery of the whole body.
When you wake up, your body is still in a state of primarily using fat for fuel. Now using the proper carb portion is essential for maintaining this fat burning state!
Carbohydrates such as oatmeal, bread, fruits etc… raise insulin level (at some point this is good – it transports nutrients to the muscles cell.) but if you overdose amount of carbs first thing in the morning you will kill growth hormone production because of higher insulin production.
So, it is great for muscle gains and fat burning to keep insulin low in the morning to keep growth hormone production high, right? Yes!
MORE GROWTH HORMONE = MORE MUSCLES
What Should I Eat For Breakfast?
Simple – Charles Power’s Neuro-Breakfast
Most people will be better off with a higher protein, high-fat breakfast. Protein will be absorbed slowly and steadily without elevating the insulin level.
Fats provide the necessary energy, contain large amounts of omega acids, and will help to keep sugar level stable for a long period of time.
Bulletproof coffee it’s a coffee blended with butter or coconut oil. View from above on coffee and coconut. Part of ketogenic diet better choice before training.
This is a very tasty, easy and above all quick meal, which has a lot of benefits.
- Provides a large amount of good quality digestible protein.
- Contains healthy fats that provide us with energy in the morning or pre-workout.
- Accelerates metabolism and raise thermo-genesis of the body.
- 300 ml of hot or cold coffee
- 10-20g coconut oil
- 1 scoop chocolate whey protein
#2 Decrease Cortisol Level During Training
If your goal is to maximize hypertrophy and decrease cortisol (stress hormone) level, always have a special intra workout shake handy.
What is a workout?
We can describe it in one word – STRESS
What causes stress to your body?
MORE CORTISOL = LESS MUSCLE MASS
Cortisol is released in response to “injury” to muscle tissue. Excessive amounts over any extended period will break down muscle and could even make you FAT.
How can we reduce cortisol and stop muscle break down?
Cortisol Blockers – Carbohydrates
Perhaps the most important reason to have carbs intra and post-workout is to shift your body from a catabolic to an anabolic state. Carbs like vitargo, maltodextrin, waxy maize, dextrose help reduce the cortisol level by increasing insulin level. Insulin is a great antagonist to cortisol.
MORE INSULIN = LESS CORTISOL
BUT the most carb intake should be located when you are the most active – around workouts. Too much carbs, to often will result in fat gain and insulin resistance.
Intra and post-workout your are the most insulin sensitive of day and this is the time when your body can use carbs the most effectively! Carbs can be a vital tool in preventing muscle protein breakdown and shuttling glucose into muscle cells to replenish glycogen storage levels.
RIGHT CARBS TIMING = BETTER GAINS & RECOVERY
*Right intra workout carbs timing – don’t take carbs at the beginning your workout – this will result in inhibition of growth hormone and other growth factors during the workout.
Start drinking your carbs after 30 min of hard exercise, this will still allow for the GH release and help you put all nutrients in to the muscle cells.
*Recommended dosage – Be sure to have 30-90g intra-workout.
3# Increase Intramuscular Tension
First part of the workout should be focused on muscles activation and their appropriate integration with the nervous system. Tension and the nervous system are synergistic tools in creating growth in the muscle. The goal is to get better mind – muscle connection – connect your nervous system and brain with muscles.
PROPER MUSCLE ACTIVATION = MORE MUSCLE FIBERS RECRUITMEN
Muscle activation techniques are very simple. They are about creating an isometric hold when the muscle is fully contracted in a fully shortened position. The position where you are the weakest (anatomically). You’ll see that the effects will be much better. It is this seemingly insignificant detail that makes a big difference, with some of them entering higher levels, while others are unable to notice any progress.
Remember that building your dream body is a complex process that requires you to be determined and focused on the goal. You can not give up, use half measures, seek compromise or justify yourself if you do not do the scheduled training.