C.S. Sloan's Integral Strength

  Some Thoughts on Training and Eating      When it comes to “getting in shape,” the average gym-goer tends to go about it wrong.  Man.  Woman.  Doesn’t matter.  The problem typically made is that they train “tough” and they also eat “tough.”  By this, I mean that one usually starts doing a hard-as-hell, bust-your-ass workout plan combined with a dietary regimen of very little calories.  Oh, this works.  For the short term.  Until it stops working completely, not to mention the fact that it’s mind-numbingly painful.      You can forgive the “average” person, I suppose.  They probably watched too many episodes of that god-awful “Biggest Loser” show, where such tactics of pain-as-progress were put on the television for the world to see.      But when you train big and eat little , you’re doomed to fail.  Training a lot and eating a little is the primary reason...

  Muscle-Building Resolutions:  Part One - Eating for Mass Garrett Sloan takes his muscle-building diet serious, and the results show.      It is, once again, the start of a new year, the time of year—the only time it seems—when the majority of people (at least here in America) make some “serious” resolutions, which usually involves either kicking a habit or getting in better shape.  Typically, “losing weight” is the New Year’s resolutions’ raison d’etre.  But “losing weight” is really no better of a resolution than “gaining weight” if you’re a bodybuilder or strength athlete.  In other words, it’s just too damn vague.      I thought this week and the next, I would post a few “resolutions” articles.  This one, quite obviously, is for those of you with the resolution to get big, or get jacked, or get massive, or, well, you get the point.  This one is all about building mass for the new year, with the emp...

Lean Mass Made Simple and Fast! The Ultimate 9-Week Program for Lean Muscle Growth By Matthew Sloan The author, Matthew Sloan, before  embarking on his 9-week program for Lean Muscle Mass Muscle growth.   We all want it.   And we want it fast!   Any serious lifter knows that there is a limit to how much muscle one can put on in a short period of time, but a well-designed program—combined with a nutritious diet and effective supplementation—can ensure optimal results. So before I get to the program, and why it’s effective, lets go over nutrition and supplementation. For nutrition, there are only a few "must-dos": -You must be in a caloric surplus. By this, I mean you must be consuming more calories than you are burning daily. In order for your muscles to grow, you need the extra calories, but since this program is about " lean muscle growth", I would recommend a caloric surplus of 300-500 calories. Example: If you are burning 2500 calo...