By Eric Velazquez | Illustration by Gary Ciccarelli
The holidays are a time of celebration and cheer…a time filled with family gatherings, good times and mighty feasts. Lots of feasts. Over the next few weeks, you might be eating a little more (and a little worse) than usual. That's okay. With a few minor adjustments to your standard holiday menu, you can make all those extra calories work in your favor. You can head into the New Year with more muscle and, if you keep up with your cardio, you might start 2009 a little leaner. Follow these guidelines for maintaining (or even gaining) muscle beginning with this Thursday's feasts.
>> Here's the authoritative list of must-dos for managing your muscle growth this winter. Be sure to check it twice.
1 DO train hard!
It's this stimulus that prevents the buildup in bodyfat. If you're taking a holiday break at all, it's better to take one from dieting rather than your training.
2 DO schedule 5-6 meals a day.
Strive to eat something bodybuilding-friendly every three hours. This prevents you from overeating and letting cravings take hold.
3 DO eat your veggies.
They hold hardly any caloric value, so you can use them to fill up, suppress your sweet tooth and get your fiber! Try to load up on salad with light dressings before dinner.
4 DO emphasize low-fat proteins such as skinless turkey breast, fat-free cheese and protein powders.
This will help you get your fill of muscle-building calories without wrecking your progress in the gym. It also allows you to make room for higher-fat desserts and meats.
>> Now that you know what to do when it comes to consumption, here are three "naughtier" habits to avoid, lest you end up with coal in your stocking and some extra layers over your abs.
1 DO NOT worry about gaining 2-3 pounds.
When you go back to your regular bodybuilding routine of eating and lifting, your body is sure to respond by dropping that weight.
2 DO NOT skip meals in order to "save" calories for later.
That can lead to excessive hunger and gorging at the sound of the dinner bell. This also leads to the overconsumption of foods that are dense in fat, sugar and calories.
3 DO NOT weigh yourself immediately after a big holiday meal.
Sugar- and salt-laden holiday meals can cause a lot of water retention, so if you step on the scale too early, you could get discouraged. Most water retention will subside after 72 hours or so, giving you a clearer indication of how much weight you've gained, if any.
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