9 Nutrition Rules for Building Muscle | Jim Stoppani’s Shortcut to Strength

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!
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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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Diet & Fitness Routine + Six Pack Abs Shortcut

My morning diet & fitness routine for Winter 2015 for fast weight loss including what I eat to lose weight & how I get a six pack in 20 minutes a day. This is what is working for me at the moment helping me to lose weight fast at home:) 25% off the Flexbelt:http://www.theflexbelt.com/vlg/ciarahoneydip #FitnessFriday

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♡ WEIGHT LOSS TRICKS ♡
♡ Make sure to eat a Protein, Fat, and Carb in the morning like I did in the video to help stabilize your blood sugar which helps you lose weight, stay full, and boost your metabolism!

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♡ Doing CARDIO in the morning burns fat people! Dont’ forget along with a healthy diet and ab exercises it is important to get moving so you can burn the fat surrounding your abs.

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Video Rating: / 5

Jim Stoppani’s Shortcut to Size – Nutrition – Bodybuilding.com

To learn more about recommended nutrition go here: bbcom.me No program is complete without proper nutrition, especially when that program is all about building size and strength. What you do in the kitchen can make or break the results you produce in the gym. It’d be shame to train like crazy and then blow it on the (easier) nutrition side. Shortcut to Size gives you a complete nutrition plan, so there are no excuses for failure!
Video Rating: 4 / 5