Hi guys ive been training for quite a few years and thought id share some info i've picked up from family who are personal trainers and personal research, if there's anything missing or wrong then tell me, im high so don't flame if there's a mistake.. First we must understand the process which takes place when you train, when we lift weights we rip our muscles, with the intent of them being stronger and bigger when it repairs. Protein: Helps your muscles recover when they have been torn, that is why you should always leave a day of recovery (no training) after a gym session. You can only take in about 40 grams of protein at each sit in, but you should be having protein throughout the day, protein shakes do help, they help you get your protein fix with no hassle. I recommend drinking it with water as it has less fat content.. There are different types, i also recommend ones which have amino acids in them. I do not recommend drinking creatine though as its not that good for your liver... Tins of tuna and other fish is really good for training, they have virtually pure protein and them good fish oils which are excellent for brain function and that energy. Carbs = energy. I recommend eating GOOD carbs (these include brown bread, brown rice, etc.) and GOOD fats (this includes fats from nuts and fish, very nice omega 3 and 6. This will give you more energy and put in that extra effort when in the gym. Be careful about eating too much carbs though, it will not be good news if your trying to get that ripped 6pack! A tin of protein has typically 25g of protein in each tin and less than a gram of carbs and fat, it is a super food! Also its one of the few foods in this society which havent been tampered with so your getting fresh fish. Try and drink a lot of water throughout the day, this helps for so many different things, it will help flush your insides and really have an edge. Your skin, major organs, everything will be in better condition. Theres a reason why people in china drink so much green tea after a meal, it helps you flush any oils through your system and is generally good for your insides and digestion, these are really important when your training because of the straining you do at the gym. It will help stop problems arising at a later date such as piles.. To train Tricep and Chest, (my favourite exercise ) bench press is the best! It helps your power grow, tricep and chest are the best punching muscles aswell so it is practical. Dips are really good for stomach, shoulders, chest, tricep, these are a really useful exercise and i recommend doing them in between sets of weights. The more often you do them, the more easier it gets until it is easier than jogging. Bench Incline is good for chest, tricep and shoulders which is a really good exercise, helps you have that upside down V shape on your shoulders. Another good exercise for shoulders and tricep is rowing with weights on a bar, if you need me to explain further tell me and i will try lol. This helps your chest and arms swell to a nice size! Situps are very important for your 6pack! they help you get that V shape aswell, it really attracts the chicks haha. Do your situps! you can do these every day as your stomach muscles repair faster. Bicep: curling is really good for bicep, you can do concentration on bicep by using the dunbells or you can do chest aswell by using the bigger bar. Pullups are good way of doing bicep aswell. Dont neglect them leg exercises! your legs are very powerful and practical tools, plus you dont want to look like arnold schwartzneger with the legs of russel brand. Dont forget to breath when your training!! it will stop you injuring yourself or getting a hernia. Enjoy people and i hope it helped
Disagree with what you said about creatine, and brown bread? Maybe whole grain? Some of this seems to be personal opinion. No hate though
how many grams maximum intake at one sitting then? Creatine can be dangerous: http://www.livestrong.com/article/419582-dangerous-effects-of-creatine/ Brown bread meaning the wholegrain, with the seeds is really nice and healthy aswell mm thanks for the feedback
As much as your body can use, which will vary..but if you are working out, the answer is probably most to all of what you consume is being used. I try to take in around my body weight in a day, and I only eat twice. Dear Mark: How Much Protein Can You Absorb and Use from One Meal? | Mark's Daily Apple
Obviously depending on your body composition it varies, but plenty of research shows 70-100g a day is more than enough to build muscle. More than that is basically a waste.
Bullshit on everyone saying that you can take-in a daily amount of protein in one sitting. At maximum 40g of protein in then 3 hour breakdown. Protein is best used with a simple carb snack (ex. a rice crispy treat) anything else will just be shit out.
You all should probably read this, but skip to #5 if for the topic at hand. A bunch of misinformation out there. Top Ten Fasting Myths Debunked (Major Update Nov 4th) | Intermittent fasting diet for fat loss, muscle gain and health
Fuck! I've been on the bread for a while! I'm getting a lil bit chunky now. This post is great! This will help me through. Hopefully I get them results > Also what are routines at that you recommend?
glad it helps you out, routines for getting ripped or gaining muscle? If you wanna lose that muffin top, then lots of sit ups and other stomach exercises to strengthen them stomach muscles so it can show through easier, also speed up your metabolism by being more active, do your cardio training, it can be as simple as running home from the gym after each training session. If you want me to go into something in particular with more detail then just let me know I think you would benefit from reading www.marksdailyapple.com, the methods of training and diet on the primal type of living really rips you up and you will drop any fat in no time