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.
How to Get Ripped Fast Guide – https://www.youtube.com/watch?v=WgFYA_v59NU
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.
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Have you ever wondered what Alpha eats on a weekly basis? Yes? Then you’ll love this video. The key is planning and preparation as he ‘sucks’ winging it! In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro is first taking you shopping at Costco and the grocery store.
Chicken and fish (salmon, tilapia) are staples. He also picks up some quinoa which has a low hypoglycemic index. He gets apples, avocados, sweet potatoes, bagged salads, oatmeal, and egg whites at the grocery store. Once he gets home, he preps. Sunday is also the day he makes his Blue Apron which hes’ been using since 2015.
First thing in the morning, he performs fasted cardio and then eats breakfast around 10am – 11am (egg whites, avocado, fruit -or- chocolate oatmeal, fruit). Lunch is around 3pm, consisting of a chicken or salmon salad (his ‘power salad’). Then around 6pm, before the gym, he has protein bar or shake. Dinner is Blue Apron -or- chicken breast or fish, sweet potato or quinoa, and vegetable. At night, he always has low calorie ice cream.
He doesn’t measure anything, and this diet works for him. He refrains from red meat, and he uses S&P, fresh herbs, hot sauce, ketchup, sriracha, and red wine vinegar. Commit to yourself by preparing your meals.
Alpha loves this meal service because you get three super sexy meals. You also get locally grown and sourced ingredients. You get ‘just enough’ so there’s no waste! There’s nothing sexier than a guy who knows his way around the kitchen, and Blue Apron definitely helps you with that. You can make these awesome meals super quick and easy. No commitment and free shipping too!
No matter what your fitness goal is, pre-workout diet is important. A good pre-workout meal not only helps you maximize your performance while you workout but it also minimizes the muscle damage.
A pre-workout meal can be taken 1.5 -2.5 hours depending upon the metabolism level of the individual.
However, the question lies what should we eat before a workout?
An ideal meal before a workout should be high in carbohydrates, moderate in proteins and low in fats.
Basically, we need two macro nutrients before workout. Carbohydrates (preferably complex carbohydrates as they provide energy for longer period of time) and proteins. This is because carbohydrates are best sources of energy. Eating protein helps improve muscle protein synthesis, prevent muscle damage and promotes recovery.
Fats, as they slow down the absorption, should be kept to minimum before workouts.
Here are 7 meal options to be taken before a workout that will help you lose fat and gain muscle.
1. Chickpeas Chaat
As chickpeas are naturally high in complex carbohydrates, moderate in proteins and low in fats, it is one of the best pre workout meal options.All you need to do is boil the chickpeas, mix chopped onion, tomato,cucumber, season it will salt, pepper and lemon. It’s ready to go.
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2. Orange Oats
Orange is considered to be one of the best foods to be taken before a workout. It keeps the body hydrated and prevents muscle soreness. Oats on the other hand are a great source of complex carbohydrates. Oats are also rich in B vitamins which are helpful in converting carbohydrates to energy. Adding a few egg whites to it makes it a perfect pre-workout meal.
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Just mix the orange juice in natural oats and enjoy!
3. Banana Peanut Butter Roti
Banana is another great pre wokout food as it is high in potassium. Whole wheat roti provides the necessary complex carbohydrates. Peanut butter has protein. It also has healthy fats so make sure to have it well before 2 hours of workout as you would not like blood flowing more towards your stomach than muscles while you are workout out.
Checkout my recipe for homemade peanut butter
Homemade Peanut Butter Recipe Easy|Healthy|Tasty
Avoid the whole wheat breads as they have some of percentage of refined flour mixed in it.
4. Egg whites bhurji with Roti
Another simple and effective pre workout meal could be 3–4 scrambled egg whites along with one whole wheat chapati.
5. Spinach Banana Oat Smoothie
Do you prefer drinking over eating? If yes, then this pre workout meal is for you.
Just blend spinach,banana,oats along with a little yogurt and water. Not only does it look great but it also is very delicious.
6. Customized Oatmeal
Oats, low fat yogurt and your favorite fruits. Well, that’s all you need to make this meal.
7. Roasted Chana
If you are too busy to make any of the above recipes, just buy a packet of unsalted roasted chana.
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Body Building Professional and My Fitness University’s own Darnell Ferguson walks you through what to buy at your local grocery store in order to stay fit and build muscle. Learn his diet from A-Z from this IFBB pro!
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Cheap Bodybuilding Foods for Gaining Muscle or Losing Fat with Vegetarian Alternatives. Whether your goal is to gain or lose weight, with these example meals you’ll know what you can prepare to achieve the results we’ve achieved.
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Bodybuilding muscle building diet tips to gain muscle fast. Best muscle gain diet tips for morning workout. Good Diet is as important as workout for building big muscles & for weight gain. So, we covered important pre workout diet tips for massive muscle mass & weight gain easily and fast.
Diet tips for gaining muscle fast – https://www.youtube.com/watch?v=dD8X36IsoOo&index=3&list=PLW-Chp7ZSbcUgTNsFM33ryk9ieQDAwV1v&t=15s
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What I eat in a day to stay fit | High Carbs | Healthy | Pre and Post workout Meals | Fitness Meals | Fitness Diet | High Carbs for Workout Days | Build Lean Muscle Diet | Diet for lean muscle building
Hi guys! I am currently in Italy so I may be a little late in response but please do leave me a comment so I can get back to it later!
So for workout days, especially intense workout days. I eat substantial amount of carbs before and after my workout. It is crucial for muscle recovery and also gives you energy before the workout. You want to be able to lift the weights that you want to lift. If you don’t have sufficient energy, you won’t be able to do that and hence won’t be able to build as much muscle. If you’re looking to build more muscles then you also need to be on caloric surplus. I am probably on the surplus on this particular day but I haven”t been counting calories recently. I only count calories if I have a goal to reach but I was more to maintaining at this point. So yeah I hope this helps to give you some ideas. These are the days that I really don’t have time to cook and so I prep my meals in advance and just heat it up when I want to eat it.
It is also very important to heat up rice before eating them because they can cause food poisoning. It is best to have fresh rice and for left overs, you’ll have to refrigerate it and heat it up the next day, and you shouldn’t keep rice for more than a day. Read more here.
http://www.nhs.uk/chq/Pages/can-reheating-rice-cause-food-poisoning.aspx?CategoryID=51 Video Rating: / 5