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Here is the 2nd part of Intermediate Home Workout for Office Going People.
You will feel the intense while doing these workouts.
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Step 01- follow zero carb for one week.
step02- follow depletion workout for first week
Step 03- introduce carbs from second week.
step 04- hardcore workout starts.
Keto diet- aim for 25-30 gm protein, 15-20gm fats and veggies every meal. 6 meals a day. NO CARBS even on post workout.
Depletion workouts- aim for 20 reps every set. choose any ex of your choice, compound movements are better. as they deplete more glycogen.
First 3 days you will feel like crap, but hold on.
MUSCLE BUILDING DIET- 25-30 gm pro/ 35-40gm carb/ 10 gm fats every meal. except last meal of the day.
post workout- 1.5 scoop whey + 3 slice white bread. if you workout on zero carb day then consume only whey (2 scoop)
On days you dont workout or skip, dont consume post workout meal, everything else remains same in the diet.
8 oz chicken 45 gm pro
9oz fish 45 gm pro
1 egg white 3 gm pro
1 full 6 gm pro
100 gm low fat paneer 18 gm pro
100 gm greek yougurt 15 gm pro
1 scoop whey 24 gm pro (check your label )
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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 ► http://bbcom.me/2tcNvI2
Jim Stoppani’s Recommended Muscle-Building Supplements ► 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 it—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 time—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
| Recommended Supplements |
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– Blended Protein Supplement for Maximum Effectiveness*
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Pre Jym ► http://bbcom.me/2tgI8aN
– Pre-Workout Powder Powerhouse*
– Scientifically Advanced All-In-One Formula for Improved Workouts*
Post Jym Active Matrix ► http://bbcom.me/2tgIcHz
– Post-Workout Powder for Recovery and Growth*
– Powerful Cocktail Designed to Help Boost Repair, Maximize Recovery, and Build Muscle*
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Today I’m showing you my best exercises to grow your booty and get a round and big butt! My gym tights: https://blfa.me/c/cDfYi34x-c
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BOOTY BUILDING WORKOUT + What I Eat in a Day I Fitness vlog #2 – Video on how to get a bigger butt by using 8 exercises to do at the gym. Full workout routine for legs and booty + what i eat to get fit and stay healthy on a paleo based diet. Swealife fitness vlog Video Rating: / 5
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Everyone wants to have bigger Biceps. Watch this video and know the secret to “Grow Size Of Biceps”. Do this exercise and let us know what you think!!
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