Not every huge, shredded guy in the gym is on steroids or any other anabolic chemicals. I'm not saying that it does not run rampant in some gyms, but the majority of people who train intensely do not know anything about them. Guys who train hard and are building muscle naturally have a few key elements that they incorporate in their quest for the ultimate body. These two elements are DIET and a specific EXERCISE routine.

Now when I say diet, I am not referring to cutting calories and starving yourself. What I mean by it is a specific eating plan that incorporates a sufficient amount of calories and perfect ratio of carbohydrates, proteins, and fats. In order to gain weight, which will help pack on the pounds of muscle, you need to eat more calories than you burn off. The measure we will use for that is the Basal Metabolic Rate, or BMR. Your BMR is the amount of calories that you burn off at rest on a daily basis. Now that you have your BMR, we need to find your Total Daily Energy Expenditure, or TDEE. This is the amount of total calories you burn off during the day. This includes your activity level throughout the day.
A good BMR and TDEE calculator can be found here.

Now that you have your baseline numbers, the fun can begin. Lets just say that your TDEE is 2,200 calories per day. If you want to stay the same weight that you are right now, you would need to consume 2,200 calories on a daily basis. You would essentially burn off everything that you ate for the day. However, your goal is to put on more muscle. In order to do this, you need to consume more than your TDEE. This is where you need to be a bit more careful. If you eat too many excess calories, you will start to add fat as well as muscle. This defeats the whole purpose of getting shredded. It is best to start out consuming about 10% more calories than your TDEE calls for. In this case that would be an extra 220 calories per day. Keep this up daily for about a week and then check your measurements (weight and inches). If you are putting on mass, stay at the same daily calorie level. If you are not gaining, try upping the calories a bit more the next week. This is not an exact science. It just takes a little patience and experimentation. Once you hit the right level, you will start building muscle naturally.

The next key to building muscle naturally is to set up a solid workout routine. There are many different weight lifting routines, so you need to decide what type you would like to try. The gains you will achieve also depend on your body type. Some people will gain muscle with lower weight and higher reps. Others will gain better with heavier weight and fewer reps. There are many varying opinions on the best way to build muscle. You need to start out by choosing which routine you feel most comfortable with and start there. You can always go back and try new things.

One of the detrimental effects that occur in many people trying to build muscle naturally is overtraining. In order to get huge muscles, you do not need to lift weights every day for hours. This actually does more harm than good. Once you get your routine down, you should not be in the gym more than 45 minutes per day. This may seem counterproductive, but trust me, shortening your workouts will cause major changes in you muscle building quest.

With all the conflicting information out there in regards to the perfect weight lifting program, I know it can be confusing and overwhelming to start a routine. Having my clinic located in a major gym, which everyone has heard of, (hint: it starts with a G) I have been able to consult many professional bodybuilders about what type of programs they use. Of course they are not exactly the same, but they all have core lifts and movements that are incorporated in each routine. With these bodybuilders advice, I have spent the last few years researching and reviewing the body building programs out there. There is one that pops out and blows the rest out of the water. This program is called The Truth About Building Muscle by Sean Nalewanyj.

The Truth About Building Muscle gives you everything that you need to get started gaining muscle right away. It takes all the guesswork out of structuring your program. You don't have to create your own program from scratch. He already has everything written out for you. All you have to do is follow right along.

With this program you will receive a 249 page e-book explaining the whole muscle building process in detail. This e-book is composed of:
Workouts - you will get a complete workout guide with and exercise database so that you will know exactly what to do and how to do it.
Nutrition - you get a very descriptive guide on how to set up your eating plan, which includes your calorie, protein, carb, and fat intkes. You will learn the best types of foods to eat and how to incorporate them into your diet.
Supplements - Sean does not promote many supplements. He reviews the few supplements that will actually help you and gives you the detailed list of them. This will help you save more money.
Rest and Recovery Process- You will learn how much time you should allow between workout sessions and how to achieve the best results possible.
You will also receive the 26 week workout plan, 12 week mass building meal plans, online video lessons, progress tracker software, personal trainer software, and much, much more. You will receive everything you need to start building muscle naturally.