This is a simple meals that I prepare everyday! This diet can get you shredded, or bulked adjusted to your preference! If you are also look for a low budget meal, this is great! Especially for students! Great for prepping as well.
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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If you’re looking to maximize protein synthesis and enhance muscle recovery, then you need to be considering what you eat before the gym (pre workout meal). Recent research showing that a pre workout meal consisting of adequate protein and carbs leads to better muscle protein synthesis and strength gains, and researchers are starting to consider pre workout nutrition as being even more important than post workout nutrition when it comes to building muscle. Now keep in mind that the pre workout meal for “bodybuilders” or those lifting weights will differ dramatically from endurance exercise athletes. In our case, we are mostly concerned with getting in high quality fast digesting leucine-containing pre workout protein, as well as moderate-high glycemic index pre workout carbs with minimal fibre in order to boost performance and create an anabolic environment to further boost muscle gains.
In this video I’ll go through the best pre workout meal based on several studies, and provide you guys with some other options for pre workout meals that you can use to help get more bang for your buck in every workout.
As always, if you enjoyed this video then please don’t forget to give the video a like, leave a comment, and share the video! Thanks for watching!
Ivy J, Portman R. Nutrient Timing: The Future of Sports Nutrition. North Bergen, NJ: Basic Health Publications; 2004.
Get the complete workout plan to build muscle in 90 days
Skinny guys and hardgainers have a very difficult time building muscle. Usually the issue is two pronged with both their workouts and nutrition plan to blame for their lack of muscle size. In this video, I’m covering the mistakes made in the workouts and giving you a workout plan for skinny guys that will help you to start adding muscle to your frame without having to sacrifice your low body fat level you likely are starting with.
In order to build muscle as a skinny guy you have to look yourself in the mirror and confront your fears first. I know it sounds odd but it is a common problem that sets the roadblock up, preventing you from making any progress. Many hardgainers will fear going to the gym because they don’t want to face the ridicule of the bigger guys around them. That has to stop today. In fact, you’d likely find that if you talked to the majority of these big muscle guys that they would admire your pursuit of change and might even sympathize with you having taken that journey themselves already.
Once you get to the gym it’s time to start simplifying your workout plan. The biggest problem with skinny guys is that they try and to more rather than less. It’s an obvious mistake and one that I can see why people make so often. That said, if you are not enhanced and are a natural lifter, doing less is almost always the first step to take rather than trying more.
That said, you want to pick just one exercise for each of the six major muscle groups in your body. These are your chest, back, shoulders, legs, and arms. The exercises you choose should be compound in nature and hit multiple muscles at one time. Not just that but these exercises allow you to gradually load up the weight over time as you get stronger. This is why you would pick a barbell curl instead of a concentration curl.
Once you identify the exercises you are going to use (my suggestions are provided in the video) then you want to actually lower the weight you might be inclined to try and use. Remember, your discomfort in the gym might make you try and compensate by swinging around weights that you simply cannot command. Don’t do this. Instead, back down on the weight and make sure you can actually lift it with good form and own it.
From here, the fun begins. Add weight to the bar on every exercise at every opportunity. Soon you will see that your muscles will grow almost before your eyes. You will gain confidence and you will see muscle growth that will inspire you to keep going. Your only goal at this point should be to be sure you are pushing yourself as hard as you can. Only when you get comfortable being uncomfortable will you see the gains continue to come at a rapid pace.
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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!
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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
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In this video you’ll learn exactly what to eat after a workout to build muscle and burn fat.
This is question I get asked a lot of guys who just started training and they’re just not sure what type of food to aim for after a workout. On top of that there’s a lot of marketing out there trying to sell you all sorts of weird supplements and things you “need” to eat after your workouts.
So with this video I decided to clear things up and give you clear examples of what my meals look like, what are the macro nutrients to aim for and to what extent does this even matter when you’re trying to gain muscle and burn fat.
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The goal of the post-workout meal is to provide your body with protein to aim muscle hypertrophy and with carbohydrates to replenish glycogen that you’ve used up with training.
To burn fat one has to be in a caloric deficit and “fat burning food” is simply another marketing trick. Save your money.
Your best bet as far as “fat burning food” goes is to be on a high protein diet which is something you have to be on anyway if your goal is optimize muscle gain.
Your body will spend about 10% of your total caloric intake as Dietary Induced Thermogensis. If you eat 2000 kcal about 200 kcal will be used to process that food.
This isn’t something you should be concerned with. Fat loss is about the caloric deficit on a weekly basis.
As far as muscle building it’s important to understand that your body is in a constant process of building and re-building tissue.
In the past guys used to rush to get protein instantly after the workout is done. Now we know the window is much longer that just 30 minutes. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
– Protein is the priority after workout. What about carbohydrates? Carbohydrates serve to replenish our glycogen reserves. In a scenario where you do multiple workouts per day or an evening workout followed by a morning workout the next day it’s critical to replenish these reserves.
– The glycogen replenishment process can last up to 24 hours. http://www.ncbi.nlm.nih.gov/pubmed/1901662
– Typically the way diets for performance are setup are moderate protein, moderate to high carbs and low to moderate fats. Fats are usually not the present in large amounts.
– Your post-workout meal, the meal after a workout will be high in protein, moderate-high in carbs and low to moderate in fat. For specific food choices go with the unprocessed whole foods you like to eat.
Examples for protein:
Leaner sources are your best option since the fat intake isn’t very high. So chicken and turkey breast are great.
Cottage cheese and eggs as well (controlling how many yolks you eat)
Then on top of that leaner cuts of beef, seafood and fish are good as well. And lastly if you’re struggling to hit the daily protein just get Whey Protein.
Examples for carbohydrates:
Things like Rice, Potato, Bread, Oats, Pasta and Fruits are great options.
Carbs will easily shot up if you’re not careful with the amount of processed food you get.
Examples for Fat:
Omega 3 (couple of grams a day), yolks, meat and cooking Oil.
As you get your protein you’ll inevitably get a lot of fat with it.
If you need extra fat you can always get some nuts or dark chocolate.
Where to get Fiber from:
This is what most people struggle with and it is the key to good health and less hunger.
Fiber comes from starchy carbs such as oats, brown rice, sweet potato. Lentils like green peas, beans. And veggies and fruits.
Your diet should include a variety of veggies and fruits.
Veggies are your tool to increase food volume without adding extra calories. The most what you see on your plate should be veggies.
For meal frequency anywhere between 3-6 will be fine. Do what you can consistently hit your daily macros with.
A lot of guys focus on what to eat after a workout without even knowing their total daily macros and calories.
Your daily calories, macro-nutrients, fiber and water intake will yield 90% of the results. All the other things like meal frequency, timing and supplements combined make very little difference.
Let me know in the comments if you have any questions.