9 Nutrition Rules for Building Muscle | Jim Stoppani's Shortcut to Strength
Training for strength doesn't mean diet goes out the window. You can absolutely maximize your results with what you eat and the supps you take. Here's how! Jim Stoppani's 6-Week Shortcut To Strength â?º http://bbcom.me/2tcNvI2 Jim Stoppani's Recommended Muscle-Building Supplements â?º http://bbcom.me/2tgZzZ1
Rule 1 - Eat Plenty of Protein Protein is the main driver of muscle growth and should be the number one priority in your nutrition plan. Strive for at least 1 gram of protein per pound of bodyweight, and consider going as high as 1.5 grams per pound, especially when following an intense training regimen like this one.
Rule 2 - Eat (Protein) Frequently Recent research suggests that consuming protein every 4-6 hours is optimal to maximize muscle growth, not 3 hours like I've told you to before. Why? This timeframe supposedly provides your muscle machinery with the resources it needs to maximize growth while also ensuring it has an adequate "break" soon after before repeating the process.
Rule 3 - Get Ample Fats If protein is your highest priority, fat is next on the list. It plays a major role in supporting muscle growth, health, and performance, so don't neglect itâ??period. My rule for fat intake is to consume half your body weight per day in grams of fat. That means a 180-pound individual will strive to consume 90 grams of fat per day.
Rule 4 - Manipulate Carbs Everyone's body responds to carbohydrates differently, so after you set your protein and fat intake, experiment with your carbohydrate intake to determine what works best for you. Aiming for 1.5-2.0 grams of carbohydrates per pound of body weight (on a training day at minimum) is a solid starting place.
Rule 5 - Macronutrients Over Calories I'm not a huge stickler on calorie amounts. Yes, calorie intake is important, but rather than focusing on a calories-first approach, I suggest building your diet from the macros up to ensure you're providing your body with the necessary fuel to support strength gains. If you follow my above rules, your caloric intake will come out to be 15-19 calories per pound of body weight.
Rule 6 - Use a Protein Powder Blend For me, the only thing better than whey or casein is whey and casein. When you blend these two protein sources, the fast-digesting whey will ensure you rapidly promote an anabolic (muscle-building) environment, while the casein will help you sustain it for a long timeâ??maybe as long as 6-8 hours. This will reduce the time you spend in a state of muscle breakdown and maximize the time spent in a state of growth. To fully round out your protein shake, I suggest the inclusion of medium-speed digesting protein, too.
Rule 7 - Use Fast-Digesting Carbs After Workouts Carbohydrates are your muscles' primary fuel source during exercise. The greater the intensity and length of your training, the more the body depletes its carbohydrate stores. This happens! But when it does, you need to rectify it quickly.
Rule 8 - Take the Pre- and Post-Workout Supplement Essentioals BCAAs, Beta-Alanine, Betaine, & Creatine
Rule 9 - Find What Works for you
========================================Â=====
| Recommended Supplements | Pro JYM â?º http://bbcom.me/2tgRDXy - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins
Pre Jym â?º http://bbcom.me/2tgI8aN - Pre-Workout Powder Powerhouse* - Scientifically Advanced All-In-One Formula for Improved Workouts*
Post Jym Active Matrix â?º http://bbcom.me/2tgIcHz - Post-Workout Powder for Recovery and Growth* - Powerful Cocktail Designed to Help Boost Repair, Maximize Recovery, and Build Muscle*
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
Video Length: 15:20
Uploaded By: Bodybuilding.com
View Count: 1,940,081
Full-Body Band and Kettlebell Workout | Weight-Loss Home Workouts
| Fuasdfll-Body Band and Kettlebell Workout | Warm-Up Circuit 1. Jumping Jacks: 2 sets, 30 sec (no rest) 2. Cross-Body Toe Touch: 2 sets, 30 sec (alternating, ...
Video Length: 37:51
Uploaded By: Bodybuilding.com
View Count: 26,558
How to Eat for Mass | Jay Cutler Living Large | Ep 3
The best bodybuilders have nutrition down to a science. Jay Cutler might as well have a Ph.D. in eating large and getting big. Maximize your muscle growth by ...
Video Length: 13:15
Uploaded By: Bodybuilding.com
View Count: 9,715,183
Low Calorie - 100 Calories Per ServingLow Carb - 2g Net Carbs*High Fiber - 13 grams per ServingLow Cholesterol - 2 grams per ServingMaltitol FreeEach serving contains only 1 gram of Sugar4 grams of ...
STUDENT GROCERY HAUL | HEALTHY MEAL IDEAS
SUBSCRIBE for new videos every WEEK! http://bit.ly/1XKeAIi Today on HealthNut Nutrition I'm sharing a Student Friendly Grocery Haul with healthy meal ideas ...
Video Length: 16:41
Uploaded By: HealthNut Nutrition
View Count: 374,558
What I Eat In A Day #4 • Healthy Vegan Recipes
Open me! » http://instagram.com/LisaLorles @LisaLorles Tag me on Instagram if you make any of these! I love seeing what you guys are eatin ...
Video Length: 08:26
Uploaded By: Lisa Lorles
View Count: 524,697
Obesity
What are the physical stresses of weighing more than 500 lbs, and what steps can reverse it? Science of Obesity : TUES SEPTEMBER 18 9P et/pt : channel.nationalgeographic.com
Video Length: 03:39
Uploaded By: NationalGeographic
View Count: 558,813