by geo » Wed Oct 03, 2018 7:54 pm
Simple answer: There is nothing incompatible between following the McDougall Program and bodybuilding. Period.
Longer answer: Bodybuilding MAY require additional protein (but in only slightly larger amounts than recommended). The McDougall program provides more than enough protein, vitamins, minerals, phyto-nutrients, fiber, water and every other macro/micro nutrient for ALL of lifes needs and that includes bodybuilding (only possible exception is Vit B-12). The McDougall program also provides all the calories you may need and that includes the MWL program. Remember, simply eat when hungry. If you need more calories then simply increase your calorie density of the foods you eat (i.e., eat more starches and less fruits/veggies).
Some other facts you need to understand:
1. You can gain muscle and diet at the same time...(read just about any bodybuilding book written by Dr Ellington Darden). It is absolutely NOT necessary to greatly increase calories to gain muscle.
2. The average male can gain 40-50 lbs of muscle during a lifetime of bodybuilding. The average female half that much, 20-25 lbs.
3. With proper, hard training, the average male can reach about 90% of their genetic potential in 3-5 years. That last 10% of genetic potential can take a lifetime!
4. Muscle gained and then lost, can be regained much easier and faster, than growing new muscle tissue.
5. The only secret to gaining muscle mass is simply to train progressively. You must continuously strive to work harder. Muscles can only be stimulated to grow by giving them a proper stimulous...and thats by constantly giving them increasing stimulous...i.e., progressive resistance.
6. Intensity is the biggest key to increasing stimulous. When I say intensity, I don't necessarily mean weight. I mean level of effort. They are different and most don't understand the difference. You must keep trying to work with a greater level of effort to continuously stimulate muscles to grow. You CAN build muscles without exceedingly heavy weights if you increase your intensity (level of effort) simply by lifting to momentary muscular failure. It pretty much doesn't matter whether you use 100% of 1 RM or 80% or even 35% of 1RM if you work to momentary muscular failure (MMF).
7. Once muscles have been stimulated through training, you MUST rest properly to recover from the exercise. And you must also eat properly as well. Exercise, eat, rest, repeat... working a little harder (more intensly each time) and you will grow muscles and strength to your genetic potential...everything else is just BS or window dressing. Keep it simple because it is simple, just like the McDougall Program.
8. Forget all the nutritional nonsense and bro-science expounded on by so-called body-building experts. Simply follow the McDougall Program and eat when hungry. Proper exercise will lead to bigger and much, much, more importantly, stronger muscles.
9. Muscle size is almost purely genetically determined. Having long muscle bellies is key to potential muscular hypertrophy...most people don't. The real bodybuilding world is a very small group of people, especially in the pro ranks... Having large muscles does not mean you will be stronger...you can be strong without the muscular bulk...but again its all about genetics. Some can gain great strength without getting overly muscular and some can easily gain musculature without being significantly strong...having the ideal of both is very rare...how many Arnolds do you know of?
10. Growing larger muscles will most likely not let you live longer, but it could improve your quality of life. Being stronger however, will help you t live longer aAND have a greater quality of life because you will be less limited in the things you can do.
11. But strength and muscles is only a part of the fitness equation. I would not limit myself to simply bodybuilding (being vain about your looks only goes so far). Seek a well rounded fitness program that include strength, aerobic, and flexibility training to maximize your bodies potential.
Finally, train hard, but safely and you will reach your potential. Don't and you will never know what potential you left behind. Possibilities come with effort.