If you have a career that gives you the summers off and you want to pack on some muscle before you start back up, you have about three months to get it done. This may not sound like a lot of time, but if you follow the appropriate game plan, you can definitely make progress. Two things need to be taken into strict consideration--your diet and weightlifting routine.
Step 1
Evaluate your diet and make adjustments accordingly. Rid your diet of the cookies, crackers, cream-filled cupcakes, wings, chips and pizza. Stock your cupboards and refrigerator with high-quality sources of protein, carbs and fats. These foods will give you the necessary fuel you need to pack on muscle. Lean beef, chicken and turkey breasts, eggs and low-fat dairy are high-quality proteins; whole grains, beans, fruits and vegetables are high-quality carbs; and avocados, nuts, seeds and oils are high-quality fats.
Step 2
Feed your body throughout the whole day to keep your muscles supplied with nutrients. Take advantage of the summer by using your grill. Marinate a chicken breast, place chopped-up vegetables in foil and roll a yam in foil. Bake all of them on the grill and have them for a meal. Eat every two to three hours for the whole day.
Step 3
Increase your water intake to hydrate your muscles. Keep your intake of alcohol to a minimum as it can dehydrate your body. Avoid empty-calorie beverages like soda, lemonade and dessert coffees. The Institute of Medicine recommends that women get approximately 11 cups of water a day and men get approximately 16 cups a day. As it is summer, it is all the more important to keep your fluid intake up.
Step 4
Execute heavy weightlifting exercises to maximize muscle gains. Perform multi-joint exercises like bench presses, clean-and-presses, barbell back rows, dips, twist curls and squats to target your entire body. Aim for 8 to 12 reps, do 3 or 4 sets and work out three days a week on nonconsecutive days.
Step 5
Bring a shaker cup with you to the gym. Place one to two scoops of whey protein powder and a serving of creatine in the shaker before you leave home. Take the lid off as soon as you get done lifting and pour 8 to 12 oz. of cold grape juice in it. Close the lid tightly and shake it up until the ingredients are mixed. Flip the spout cap open and drink it.
Step 6
Allow your muscles time to grow by getting enough sleep. Resist the temptation to go out late at night with your buddies or girlfriends. Depriving yourself of sleep can have a negative effect on your muscle gains and energy levels. The Centers for Disease Control and Prevention recommend that adults get seven to nine hours of sleep every night. Follow these guidelines to maximize your results.
Tips and Warnings
- Having a post-workout shake will supply your muscles with much-needed nutrition for rebuilding. It will also restore your depleted glycogen which is the stored form of carbohydrates.
- Make sure you have talked to your doctor before engaging in any new exercise program.
Things You'll Need
- Shaker cup
- Whey protein
- Grape juice
- Creatine
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