Due to the fact that there are no rest days between training sessions it is imperative that the trainee receives a minimum of at least ten hours sleep each night. Those who can manage to obtain even twelve hours sleep should do so.
A short nap after the evening meal and before each training period is also recommended. In the majority of cases it will require at least three hours after retiring for the body to completely relax. Even when sleeping the body can remain tense and when it is in this state the processes of recuperation and rebuilding are impaired. Consequently a person who has been subjected to daily heavy barbell exercises will require an additional period of sleep.
CONSERVATION OF ENERGY
During the day it is vitally important to conserve as much energy as possible. This does not mean that one must become lazy. Do what is required of you in any and all necessary obligations and do it well. However, do not acquire unnecessary responsibilities if it can be avoided.
During your free time and when not actually training, rest as much as possible. Refrain from unnecessary physical activity as even over-indulgence in social activities such as dancing will sap vital nervous energy causing a retardation of the rebuilding processes of the body. I will leave to the reader’s discretion the extent of social activities to be curtailed. In making your decision keep this in mind. The body contains a limited amount of energy so the bodily processes associated with recuperation and growth cannot function efficiently when the body energy content is depleted.
Because of the exceptional amount of energy expended while following this routine it is important that the food intake be substantially increased. Foods in a liquid state should form a good part of the diet as they are easily digested. This is an important factor when increasing the intake of food as the digestion system must not be abused through overwork.
A food blender is invaluable when an increase in bodyweight and strength is desired. This device can be used to mix a wide variety of foods in a liquid state. Milk, eggs, bananas, and honey can be easily blended to form a highly nourishing, easily digested and palatable meal.
Milk, especially, should be consumed in large quantities, as much as four quarts daily. It is recommended, however, when consuming copious quantities of milk, to also drink a liberal amount of orange juice to counteract the mucous forming properties of milk.
Consuming food in small quantities throughout the day is a good practice as this will not overload the digestive system. Moreover, a greater amount of food can be consumed in this way.
Do not go overboard regarding diet food charts, etc. This could result in the trainee becoming over-concerned with the diet at the expense of exercising. one can’t go wrong if a good amount of food and a variety of plain foods are consumed each day. You will notice that there are strong men in every country and that the diets of all these men will vary in accordance to the foods obtainable in the particular geographical area where they live. If the trainee is in good physical condition and is performing heavy barbell exercise the body will be capable of extracting more nourishment from inferior foods than would a non-conditioned individual.
If the reader can afford it I advise taking a protein food supplement. A protein supplement is composed of a highly concentrated form of protein. Protein heads the list of muscle building foods. It can be combined with milk or fruit juice.
Honey is a superlative energy food and can be utilized by the body almost immediately after taking. Honey should be taken before and during the training session. Honey can also be used in place of sugar with cereals and hot beverages.
Certain foods can be consumed even while training. Milk, if consumed in small amounts, will cause no ill effects. Dates, figs, raisin and nuts can also be eaten during the exercise period.
A hot food such as a thick soup should be included in the noon and evening meal. Stews composed of various meats and vegetables are highly nutritious and should be consumed in large amounts when increasing the food intake. Canned or fresh fruit and salads composed mainly of green vegetables should be included with meats and starchy type foods. This will assist the digestive and eliminative processes as hyperacidity and constipation will be counteracted.
If possible try and eliminate drinking tea or coffee while following this course. These two beverages have little food value and contain two harmful stimulants, tannin and caffeine, both of which are harmful. Substitute hot chocolate, Ovaltine, or other similar beverages.