Roadmap to Huge Arms Nutrition

Overview

• Authors: Jim Stoppani, PhD, and Bill Geiger, MA
• Focus on nutrition as a key component in gaining muscle mass, particularly for arm growth.
• Important to balance calorie and nutrient intake to gain muscle without excess body fat.

Key Points

• It takes about 10 pounds of mass gain to add an inch to your arms.
• Monitor progress by measuring arm and waist size.
• Nutrition plan spans over two months with adjustments based on progress.

Nutrition Guidelines

Month 1

• Calories: 20 calories per pound of bodyweight (e.g., 3,600 calories per day for a 180-pound individual).
• Protein: 1 to 1.5 grams per pound (e.g., 180-270 grams for a 180-pounder).
  • Sources: Lean meats, fish, dairy, whey protein.
• Carbohydrates: At least 2 grams per pound (e.g., 360 grams for a 180-pounder).
  • Focus on slow-digesting carbs such as oatmeal, whole grains, sweet potatoes.
  • Fast-digesting carbs post-workout.
• Fats: 0.5 to 0.7 grams per pound (e.g., 90-125 grams for a 180-pounder).
  • Sources: Fatty fish, nuts, olive oil, avocados.

Month 2

• Reassess progress using tape measure.
• Plan A: If waist increases but arms don't, reduce to 17 calories per pound.
  • Reduce carbs and fats, maintain protein.
• Plan B: If arms don't increase but waist does, increase to 22 calories per pound.
  • Increase carbs, steady protein and fats.

Supplements

Month 1

• Whey Protein: 20 grams pre-workout, 40 grams post-workout.
• Casein Protein: 20-40 grams before bed for slow digestion overnight.
• Creatine: 3-5 grams pre- and post-workout, one dose on rest days.
• Arginine: 5-9 grams pre-workout and before bed.
• BCAAs: 3-5 grams pre- and post-workout.

Month 2

• Continue whey and casein routine.
• Increase BCAAs to 5-10 grams per dose.
• Beta-ecdysterone: 100 mg, 3-6 times daily.
• Forskolin: 20-50 mg, 2-3 times daily for fat loss and testosterone boost.

Conclusion

• Follow the diet and supplement plan strictly to achieve arm growth.
• Adjust month 2 plans based on body measurements and progress.
• Encourage full intensity training, particularly on arm days.

Additional Resources

• Related articles on bodybuilding and nutrition available.
• Subscription options for workout routines and nutrition tips.