Muscle gain is different from the numbers you see on the scale. It’s also different for every person and will vary based on several factors such as age, gender, exercise, hormones, calorie intake, and exercise routine.
Research has shown that lean muscle gain over the course of a month is very well possible, but is limited.
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Intro – 0:00
1. Determine your body fat percentage – 0:48
2. Train consistently and properly – 1:29
3. Understand your nutritional needs – 3:36
In depth summary – 4:32
4. Aim for the right amount of protein – 5:38
5. Consume the right amount of calories – 6:32
6. Consider taking supplements – 7:15
7. Increase water intake – 7:55
8. Do slow cardio once a week – 8:21
9. Think realistic – 8:54
In a nutshell:
To sum things up, here are some rules to keep in mind:
Eat enough protein, which will be discussed more in a while.
Post-workout shakes are extremely important.
Veggies at every meal of the day.
You can have simple carbs at night for dinner.
Keep complex carbs like green veggies throughout the day then some medium-higher glycemic index foods like wild rice, potatoes, and yams in the afternoon and lunch.
You don’t need to eat tons of carbs to gain mass. Focus on quality rather than quantity.
Aim for 4-5 feedings a day when you perform 4 workouts a week.
Aim for 5-6 feedings a day when you perform 5 workouts a week.
Drink at least 3 liters of water a day. As for why, more on that next.
Fat is not your enemy, so no need to be scared of them.
In fact, your joints will thank you for eating fats.
They keep your testosterone at optimal levels, which is crucial to gain lean muscle tissue.
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