As you work to achieve your fitness goals, you have realized that certain choices affect how easily you will acheive your goals. Here at Intense Supplements Australia, we are committed to helping you acheive your goals by making the right choices.

We promise to give you real, unbiased advice that will help you in whatever goal you have set for yourself. Not only will we provide advice on your nutritional needs, but feel free to ask us anything you may have a question about.

Our certified personal trainers would love to give you whatever information you need to succeed. So pick up the phone and call toll free for free, unbiased advice for your various training needs.

  1. Set your goals
  2. Research & do your homework
  3. Develop a plan
  4. Execute your plan
  5. Evaluate your plan & execution
  6. Correct and Continue
  7. Succeed through effort

Muscle Building

So You want to gain muscle mass? Basically, your eating plan is quite similar to the “diet” plan with the exception that you get to feed your body with carbohydrates while you train to stay anabolic. An effective strategy is to eat a meal right before trainnig to boost insulin levels, provide amino acids to prevent muscle breakdown and keep the body in an anabolic state while you are training.

To gain lean muscle mass, you should consume 500 calories in addition to our normal body intake. These calories should come from 35-30% protein, 40-50% carbohydrates, and 5-10% essential fats. These additional 500 calories should be spread out over your 5-6 meals per day.


Proteins are the primary nutrient used to build tissue. Protein is broken down in the body inot amino acids. These amino acids are the “building blocks” that allow us to build big, strong muscles. Proteins are also vital for producing cells and hormones, fighting infection, and supporting neurotransmitter activity.

1 Gram of Protein = 4 Calories

Scientific research has indicated the following daily protein consumption. Bodybuilders need 2.2-2.6 grams per kilogram of bodyweight. Other atheletes (runners, track, basketball, etc) need 1.5-1.7 grams per kilogram a day.

The best sources of protein are skinless chicken, turkey breast, lean beef, egg whites, fish, and protein supplements.

Amino Acids

Amino acids are the building blocks of protein and muscle tissue. Twenty amino acids are needed to build the various proteins used in the growth, repair, and maintenance of body tissues. They are classified as essential, conditionally essential, or non-essential. There are nine essential amino acids.

They include: hystidine, isloleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Our bodies can not manufacture essential amino acids so they must be obtained through our diet or supplements. Isoleucine, leucine and valine are also branch chained amino acids (BCAAs). BCAAs are an integral part of muscle metabolism and are the first aminos sacrificed during muscle catabolism.

Conditionally essential amino acids include: glutamine, arginine, and taurine. Our bodies function sub-optimally without them. Non-essential amino acids can be synthesized by the body from other amino acids. They include: arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine.