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Build Muscle Mass - 3 Key Ingredients to Building Lean Muscle Mass Quickly.
By Richard Knight
Copyright ?2006 Richard Knight

If youre anything like I was a short while ago, a skinny guy trying to build mass? then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 ?More Protein

If you want to build mass quickly then this is a must? Just remember, the only thing that can build in your body is Protein. So if youre not consuming enough protein its IMPOSSIBLE to build lean mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if youre a 150 lb. guy then in order to maintain your mass at that weight you need to consume 150 grams of protein each day. And if you want to build mass, youre going to have to consume more?protein, to not only maintain the muscles you have now but to build more.

So if you want to build mass quickly and safely a general rule of thumb is to consume 1 ?2 grams of protein for each pound of body weight. So if youre a 150lb. guy youd want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 ?More Carbs

Despite what Dr. Atkins said, for all us skinny guys Carbs are GOOD? We need carbs as a source of energy. But you dont want to consume just any ol carbs. You want to

consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) its virtually impossible to turn complex carbs into fat ?which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build mass fast, ideally youd want to consume 2 ?3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 ?Heavy Weight Training

You cannot build mass without Heavy weight training? Lets just put it this way the more stress (heavy weight) you put on your muscles, the more it will grow? And its simply because when you put extreme stress on your by lifting heavy weights, your body responds (builds more muscle) so that next time it wont be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build mass - lean mass to be more specific, youd want to lift weights that allow you to do 6-8 reps and no more.

Of course theres a whole lot more to building mass, but if you follow these 3 key ingredients youll be on the road to building lean mass quickly and a whole lot easier than you ever thought possible. Good luck and grow Massive?
This article has been written by Richard Knight, a