Bulking up: Yes, it can be scary- your thought is you will lose speed, your muscle bellies will fill and you will fatigue sooner. This is true if you do it the incorrect way- if you do not build lean muscle and if you do not train your muscles to act accordingly. You control your body- your body does not control you-
Even for non-boxers gaining weight and bulking up, well, It’s confusing, because it seems like there’s always a string attached. Everyone wants to add lean mass, but a lot of us don’t like the idea of gaining body-fat, even as little as a couple of pounds, which is the norm with most mass-gaining meal plans. If you can’t see the muscle you’ve added, is it even worth having? Seriously, what’s the point of gaining 20 or 30 pounds if a good portion of that is fat? In this case, we say no, which is why I will provide you with the tools you need to add muscle while maintaining, not increasing, your current level of bodyfat.
Grow the Correct Way
“How do you bulk up without adding unwanted pounds of fat?”
A lot of it has to do with “food timing” or when you eat, be careful, precise, pay close attention to the times you eat. This is probably the biggest key once you have learned the proper foods you are to eat.
Building muscle requires an increase in calories. In order to gain weight you must eat more calories than you burn each day. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. So the key is to eat just enough to facilitate the muscle-gaining process but not so much that you’ll add fat along with it.
Manny Pacquiao is a prime example- He has put on muscle- He has not added an ounce of body fat- and we have conditioned his muscles to respond to long lasting exercises- so they do not fatigue in the ring.
Manny Pacquiao does this by putting the proper food in him.
Here is a favorite diet of mine (this is NOT a diet- Manny Pacquiao- uses)
Meal # 1: 8:00 a.m.
6 egg whites 2 yolks
11⁄4 cups oatmeal (dry measure)
1 pair
Meal #2: 11:00 a.m.
6oz. chicken breast
1 small to medium potato and green veggies
Meal #3: 1:00 p.m.
Whey protein shake (2 scoops)
6-8 rice cakes
Meal #4 (postworkout): 3 p.m.
6 oz. turkey breast
2-3 cups cooked pasta or white rice and green veggies
1 whole-grain roll^
Meal #5: 6:00 p.m.
6 oz. ground beef (95% lean) or lean steak
1 slice low-fat cheese
1 piece fruit and green veggies
Meal #6: 9 p.m.
Whey protein shake (2 scoops)
EXCLUSIVE VIDEO OF ALEX ARIZA SPEAKS ON WORKING OUT AND NUTRITION
14 Comments
Comment by pete — June 8, 2011 @
8:51 am
Hey alex, Im actually just under 2 weeks into my training for mma match, This post got me worried because in my diet i have, 5am vitamins whey protein water, 7.30 – 8am Oatmeal whey protein fruit water 10am 2 eggs 2 slice of brown bread, 12noon whey protein, 2pm whey protein white rice lentil soup before training, 3.30pm white rice lentil soup chicken whey protein l-glutamin l-arginine, 5.30pm fish lentil soup water. 7.30pm whey protein shake pear vitamins, 9.30pm bed,
I really like youre diet there alex, But is there anything im doing wrong with my diet youre advice would be really appreciated i just dont want to be in a fight sluggish, My plan was to eat as much as possible train hard and cut down food portions liquids 2 weeks before fight, Congratulations on chavez jr win to fredde you chavez his conditioning was great, I know youre busy with amir alex but if you have the time to reply i would really appreciate it bro, Thanks pete
Comment by admin — June 8, 2011 @
2:28 pm
you are two weeks out from an MMA training match- just do what you are doing- you can not change up now- the last week, there is not as much need for protein start focussing on carbs more. For me to get involved now would not be healthy or good for you. There is too much involved. Look in the mirror, get on the scale- decide how you feel. Be mentally tough. Kick ass in your match- let me know how you do. Believe in yourself- visualize. Mentally be stronger then the next guy- picture yourself victorious, but also picture yourself having to get out of tough situations. Put yourself in tough situations and mentally get out of them. Picture he has a rear naked choke on you, or a body lock, or has your back- mentally fight through those right now- this way when you fight- you do not panic mentally- this drains energy faster then anything. Go through mentally every case scenerio- win… Alex Ariza
Comment by protos — June 8, 2011 @
5:26 pm
Good day.
For example i am taking too much calories and i am working out, so i can burn those calories through cardio? and by working out i can still develop lean muscle.. am i right?
Comment by canuto — June 8, 2011 @
5:47 pm
Your too close to a fight to have your diet changed, and if theres something wrong with the diet plan that you have, Alex would not tell you because it will just put you down. Or you may use it as reason for loosing. MOve forward, think positive and be mentally prepared. Excellent advice fron alex.
Comment by Bret — June 8, 2011 @
6:26 pm
hey Alex, thanks for the suggested meal ideas. knowing that you’re the world’s best pound-for-pound boxer’s conditioning coach, i will definitely try those meals!
i just have another thing to ask: (aside from those suggested meals), can you please also suggest some daily exercises/routines to build muscles?? thanks!
Comment by nel — June 8, 2011 @
9:23 pm
hello alex,
ive been trying to loose body fat. i tried all running, lifting weights and everything and got so frustrated that even after a year of doing the routine, i still have belly fat. I do situps as well so i think there is something wrong with my diet. my diet is 3 eggs in the morning (even the yolk I eat) , pasta and tuna in the afternoon, 1cup of rice @ night. I have a limited budget so can you recommend a diet for me. im 5″8 29 years of age and 149lbs. I want to have a lean muscle as pacquiao. how i can achieve that by doing running and lifting weights only. can u recommend the exercises i need to do?
Comment by pete — June 9, 2011 @
1:08 am
Thanks for getting back to me alez thanks for the advice really appreciate it bro much respect have a great day
Comment by Alex G. Arguilla — June 9, 2011 @
7:17 am
Mr. Ariza, would you also recommend this diet to young athletes like 15-17 yrs. old?
Comment by pete — June 9, 2011 @
10:41 am
canuto, I ment im two weeks into training still 5 weeks left every1 makes mistakes it was a mistake i made in typing to alex. and im not that stupid to realise if i was two weeks out from fight it’d be to late to change diet i would,nt have even typed the message if i was two week out from fight. I know my diets fine i learned the diet from alex ariza, I’ve not just been following alex since this website ive been following alex before de la hoya fight, and im a big fan of his i was just concerned if i was consuming to much rice towards my fight, im not insecure or would never blame nutrition to a loss in the ring, and i will let alex know how my fight
Comment by Gerard — June 9, 2011 @
11:09 am
It would be best if this site adds a Facebook like button! I’ll be the first one to click!
Again, nice advice Alex! I’ve learned so much from you.
Keep it up!
Comment by admin — June 10, 2011 @
7:17 am
yes, on woman as well, but you would have to cut back the portions to fit your weight.
Comment by Journeyoflife — June 10, 2011 @
4:47 pm
Hi Alex,
Diet looks really good….Can you please let me know how much total calories on that diet?
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