It's worth noting that you should also get enough sleep (7-9 hours)Įxcerpt From: Matthews, Michael. Eat 1 gram of healthy fat per 3 pounds of body weight per day.Eat 2 grams of carbs per pound of body weight per day.Eat 1 gram of protein per pound of body weight per day.The bigger, leaner, stronger diet plan General rules for when you're bulking
When the protein you eat before bed is fully digested, your body will start breaking down muscles. So it will give you energy to fuel your workout and help repair of muscles afterward.ģ0 grams of high-GI carbs (such as rice cake, bread, fruits, potatoes) and about 30 grams of fast-digesting protein (such as whey protein) Pre-sleep mealĪ slow-digesting protein should be the last meal of your day as your body goes into a 6-8 hours fast. Eat most of your carbs before and after training Why? Because your metabolism is highest in the morning and then slows down as night approaches.
Does bigger leaner stronger work how to#
Look out for hidden caloriesĢ tablespoons of olive oil used to cook your chicken breast (240 calories)Ģ tablespoons of mayonnaise in your homemade chicken salad (200 calories)ģ cubes of feta cheese on your salad (140 calories)ģ tablespoons of cream in your coffee (80 calories)Ģ pats of butter with your toast (70 calories)” How to plan your meal to maximize gain Make breakfast your largest meal You can reduce fat by proper diesting and exercise, and your body will decide how it comes off. You can't target a specific body part to reduce fat So get a weighing machine that tells you that and figure out how much you need to eat to lose weight. But not everyone knows their base metabolic rate, the amount of calories you burn even when you do nothing. On Fat loss and losing weight Eat less than you expend = lose weight Muscles grow when they're properly fed after workout. You should get at least 7-9 hours sleep as an adult. Muscles grow outside the gym, when you eat, sleep and rest. Note: The burning sensation you feel when working out is simply an infusion of lactic acid in the muscle, which tells the body to release growth-inducing hormones, but too much of lactic acid in the body will impair growth and cause tissues to be broken down. This type of training causes optimal micro-tear without overtraining your muscles. That means lifting heavy weights, but is done in short and intense sets of relatively low reps. Muscles grow as a result of micro-tears in the muscle tissue (from lifting weights), which the body then repairs to adapt better later on. This interferes with your body to use protein correctly and stops muscle growth How does muscle actually grow? Under long duration of training, your body releases a hormone called cortisol, which increase blood sugar levels and fight inflammation. Meaning you're breaking down the muscle too much for your body to repair (and grow). Too many sets of training can actually lead to overtraining.
You don't have to spend too long (90 mins+) in the gym. By David Nge in health More sets and long duration of training ≠ more growth
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