Nutrition for muscle growth!

January 22, 2018

 

When you factor in the true demands of your training, you may be surprised to find out how much your training could improve by eating more food.
- On my best lifting days, chances are I've consumed adequate nutrition. Not just the right amount of food, but quality foods as well. If your going into the gym looking dominate, yet your body is inadvertently lethargic from eating greasy foods like cheeseburgers, pizza, and fries: It's time to reevaluate. Same thing goes with under eating. It's hard for me to get the best results operating off simply 1/2 a cup of brown rice, a turkey burger, and some broccoli. I'd honestly need double! A sufficient breakfast, if we are talking egg whites than a whole cup. Regular eggs perhaps 3-4 whole respectively. That being said I do occasionally enjoy a fast acting carb prior to my workout such as a cupcake, dark chocolate caramel bar, or pastry. Once again this is if your training at a "athletic level" and should be implemented strategically! Something modest and natural in the 280-400 calorie range under 30 grams of sugar. Post workout protein shake is important and a proper meal. I enjoy meals like brown rice noodles stir-fry with veggies, a light sauce, heavy on the lentils, and chicken/lean steak/shrimp. AT LEAST 7-8 ounces of meat by MY standards. Everybody is different. I DO NOT NEGLECT FATS!!! With fats coming in at 9 calories per gram it's going to give you your bang for your buck from an energy standpoint. They shouldn't be overdone and it's ideal if they come from healthy sources: Nuts, Avocado, Olive oils, Eggs, and Whole grains. Every now and then a organic cheese stick.

💥Further more stop trying to max out every session! I pick ONE particular lift a week I aim to max out.
💥Work stress plays a huge deal
💥Adequate Sleep
💥Genetics
💥How many different exercises? Power lifters do not spend excessive in fact not much time on accessory exercises like (side raises, bicep curls, or Tricep extensions) they are focused on the big four: Squat, Bench, Deadlift, Press. If you REALLY want to hit your max, I wouldn't go to the gym no more than 3-4 days a weeks. If more keep those other days cardio/calisthenics.
🤛🏽 I'm not obsessed with hitting a new max, but it's is fun for me every now and then. I'm here for the consistency, aesthetics, and overall health! 

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