Nutritional Tips For Lean Muscle

For those of you seeking to rip your body, cut up, shred it up, or simply put, pack on muscle, here are a few tips on how to eat for it.

Try this for six weeks, if you don't see results, leave a complaint on my blog.

Tip#1. Get at least one gram of protein per pound of bodyweight.

Tip#2. Once you determine your daily protein intake, divide it into at least five meals ( six would be even better) and space them evenly throughout the day.

Tip#3. When it comes to carbs, try eating no more than about 2/3 of the protein you are getting. For example, if you are taking in 150 grams of protein per day, try not ot go over 100 grams of protein from solid foods per day.

Tip#4. Make up the bulk of your carbs from the low glycemic category. This will include slow-cooking oatmeal, yams, apples, legumes, peaches, apricots, berries, grapes and pears, to name a few. Note that a lot of the summer fruits are low glycemic, so this is an ideal time to start paying attention to the glycemic issue and you'll have some great options to work with.

Tip#5. Don't eat any carbs with the last meal of the day-which is usually going to be within an hour or two of your bedtime. Yes, I said an hour or two before bed. By not eating for many hours before bedtime you do nothing to help your weight loss efforts. In fact, you are hurting your transformation. When you don't eat for long gaps of time your metabolism suppresses and slows down and that makes it much harder to lose any weight.

Tip#6. Don't be afraid to include some fats in your program, but choose them from the unsaturated category. Things like nuts and nut butters, avocados and olives and sesame and canola oils are all unsaturated.

That's it for the moment boys and girls. I hope this is much to your health, advantage and physical goals.

Like I said, if it does not work, give me a hollar.

Till next time,

https://linktr.ee/RamboBodyFitness

Mass Stack: Training And Nutrition Program

Want Size? Want strength? Here`s a good training and nutrition program that will give results. It all depends on you.

Let say your height is 5' 10'' to 6', and you weigh 230-235 lbs.
This is an example.

Average Daily Nutritional Totals:

Protein: 3oog - 325g = 1200 - 1300 calories

Carbohydrates: 330g - 350g = 1320 - 1400 calories

Fats: 100g - 120g = 900 - 1080 calories

Water: 150 - 200 oz.

Total Daily Calories: 3420 - 3780 Calories/Day

Growth Foods

Protein: Tuna, Chicken, Egg Whites, Sirloin, Ground Beef

Carbs: Brown Rice, Sweet Potatoes, Oatmeal, Broccoli, Asparagus

Fats: Flax Seed Oil, Natural Peanut Butter, Mixed Nuts, Olive Oil

Training Splits

5 on 2 Off

Monday: Chest/Calves/Abs

Tuesday: Quads/Hamstrings/Lower Back

Wednesday: Back/Traps/Biceps

Thursday: Triceps/Calves/Lower Back

Friday: Delts/Abs

Note:

• 30 minutes prior to training, a nitric oxide supplement would be good.
• All training sessions begin and end with 10 minutes of stairmaster or treadmill for warm up and cool down.
• Warm up Sets - range from 12 - 15 reps per set, with a maximum of three sets.
• Working Sets - Each muscle group is trained with maximum intensity and weight for 6 - 10 reps per set, with a total of 12 - 16 sets (excludes warm up sets).
• All sets (excluding warm up sets) are pyramid sets; starting with moderate weight quickly increasing to maximum weight.
• Resting time between sets is a minimum of 1 minute and maximum 2 minutes.
• Immediately following training, a protein shake or creatine mix should be taken. You can mix both, or obtain a formula that has both components.

* You can find great protein supplements at astonishing low prices here in this exercise blog. Just look for the links found here. Remember to always consult a physician before beginning any exercise and nutritional program.

Till next time,

Should you use SUPPLEMENTS?

The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine all recognize that physical activity, athletic performance, and recovery are enhanced by optimal nutrition.

Eating the right foods and drinking enough fluid before, during, and after exercise can help maintain blood glucose during exercise, maximize exercise performance, and improve recovery time. Your diet should include carbohydrates, proteins, and fluids appropriate to your weight, constitution, and activity level, with 60 percent of calories coming from carbohydrates, and a protein intake of 1.2 to 2 grams per kg per day.

Adequate fat intake is also necessary to provide the essential fatty acids and fat-soluble vitamins and help provide adequate energy. If you're eating a varied diet that is adequated to maintain body weight, vitamin and mineral supplementation is generally not necessary. However, it does'nt hurt to take supplements on the side to re-enforce nutritional needs, especially those who train at high levels of intensity. In some cases, supplementation with B vitamins, zinc, and chromium may optimize carbohydrate metabolism.

Consuming sports drinks containing carbohydrates and electrolytes helps to maintain blood glucose and control thirst during your workout and decreases the risk of dehydration. Short-term supplementation with creatine-one of the more popular ergogenic ( performance enchancing) aids-taken within the recomended dosages, can improve performance during repeated high-intensity exercise. Individual needs should be addressed with a qualified nutrition expert.

Any questions feel free to ask them please.

Get PrimeGENIX Whey Isolate Protein here:

https://linktr.ee/RamboBodyFitness