Posts Tagged ‘Lean Muscle’
Full Body Training: Wk 7 – Day 1
Alright, last heavy week in this 8 week cycle. It was time to get after it this morning with some heavy deadlifting. I must say I’ve enjoyed this training cycle more than I originally thought I would. I hadn’t hit full body sessions in such a long time I didn’t know what to expect. However, it’s been awesome. My strength on all my lifts have gone up, some more than others, and I’ve added some lean muscle while getting leaner at the same time. It’s hard to argue with those results but I still want more!!!
Take a look at what I rocked this a.m.
1 – Deadlift 5×3,3,1,1,1
2a – Zercher Squat 3×5
2b – DB Snatch 3x7ea.
3a – DB Incline Press 3×10,8,6
3b – Neutral Grip Pullups 3xsubmax
3c – DBL KB Swings 3×30
Quick and dirty! That’s how I like it. Pushing the pace keeps me focused and hungry!
Triple Threat Muscle…Jason Ferruggia does it again!
I’ve studied Jason Ferruggia’s work for over 2 years now. At the time I discovered his work, I’ll admit my training sucked. I was flat out training like a ****** (insert your favorite adjective here). I was doing too much volume, body part splits, not lifting heavy, and doing a bunch of useless cardio. I don’t know what my problem was. I grew up in an awesome dungeon powerlifting gym learning from beasts on how to REALLY train. I guess somewhere along away I got away from my roots, getting wrapped up in all the bullsh*t that’s out there in the strength and fitness world.
While doing a search one night, I came across Jason’s Muscle Gaining Secrets program. I had actually just come across his blog the preceding day and liked what he had to say. The sales page blew me away plus I knew from reading just a few of his articles that he was the real deal when it comes to training. I ordered MSG immediately.
I printed the book and couldn’t put it down. I couldn’t believe it. What I was reading was the type of stuff those monsters who taught me how to train preached. The answer was simple. I got back to basics, followed the MSG templates and about 16 weeks later I had packed on about 10lbs of solid muscle and got leaner than I had ever been. My only regret is that I didn’t snap any before or after pics.
So, when I heard his new product, Triple Threat Muscle was coming out I couldn’t wait to share it with you guys and save some of you from the same mistakes I made for years.
If you’re looking to pack on slabs of lean muscle, get stronger, and more athletic than you’ve been in your life, you have to grab this program now while it’s on sale. For the next three days Triple Threat Muscle is on sale at an unbeatable price considering all the knowledge Jason is giving you.
I’ve read some of the experts’ reviews who where lucky enough to get a copy before it was released. Let me tell you, they are raving about this program and I think you will too.
Get Triple Threat Muscle now and get absolutely jacked.
The Greatest Training Program in the World doesn’t mean Jack!
The greatest training program in the world does not mean a thing if your nutrition isn’t on point. The sad reality is most people will hit their local gym this evening after work tonight and completely waste their time. It will be a waste not because of poor planning or lack of intensity. It will be because their diet before they get there and after they leave will not be on point!
Most people get up in the morning and just grab a schmuffin and a Mountain Dew from Sheetz and don’t eat anything until about 1pm which probably is some kind of fast food option or vending machine delicacy.
They hit the gym on an empty stomach, work their tails off, go home and either eat everything in sight because they’re starving or grab something quick on the ride home.
Whether you’re trying to build muscle or burn fat, your diet, nutrition, meal planning, whatever you what to call it has to be be top notch. Nutrition is probably 90% of the muscle building/fat loss equation, if not more.
Below are a few tips to help you tighten up your nutrition.
1. Eat More Fat!
That’s right, I said it! If you’re trying to add muscle and or lose fat, you have to get enough dietary fat. Dietary fat is calorie dense and helps with muscle building as well as fat burning. Fish oil, macadamian nut oil, and olive oil are excellent sources. Add at least a tablespoon daily. Fish oil is a must. Everyone should get 6-12 grams of fish oil per day.
2. Eat More Whole Foods
Try to get the majority of your calories from whole, natural, and unprocessed foods. Fruits, veggies, nuts, seeds, and lean cuts of meat pack a heck of punch. They’ll give you the proper amounts of fat, protein, and carbs needed to add slabs of lean muscle while helping you burn the fat.
3. Hydrate
If you’re not getting a gallon of water a day start doing so ASAP. Proper hydration ensures all your body’s proccesses function properly. It also is a huge aid in recovery. If you aren’t recovering properly, not only will your training suffer, your metabolism could as well. Stay away from sodas and juices. Not only do they provide you with empty calories, many sodas and juices have chemicals in them that leech valuable nutrients from your body causing you to become dehydrated.
4. Breakfast is the most important meal of the day!
I’ve said it before and I’ll say it again. If you’re not eating breakfast every morning you should be. After a good night’s sleep your body is in a fasted state and is screaming for nourishment. It revs up your metabolism and prepares you for the day. Oh here is a plus, it should be your 2nd largest meal of the day next to your post workout meal.
5. …ZZZZZZZZZZZZZZZZZ
Proper rest is critical. At least 6 hours a night is ideal. If you can get more do so. Sleep aids in recovery. In fact, growth hormone release is highest at night, aiding in muscle building as well as fat loss. The best way to ensure you get enough rest is to give yourself a bed time!
Put these tips to good use, tighten up your diet and your results should dramatically improve.
Training and nutrition go hand in hand. Both have to be on point in order to achieve success!
17 Muscle Building Nutrition Tips
Last week I posted 17 muscle building tips. I thought I’d follow that up with 17 muscle building nutrition tips. Nutrition isn’t rocket science. I realize many people get confused with all the information and or misinformation out there today. So, I’m laying out some simple, non-misleading nutrition tips.
1. Make breakfast and your post workout mean your two largest of the day. You’ve probably read that a couple of times already!
2. Get plenty of healthy fats. Make sure 30% of your diet comes from healthy unsaturated fats.
3. Avoid foods that leave you bloated and gassy. This will likely make you not want to eat.
4. You have to eat to grow.
5. Eat higher glycemic carbs that digest quickly. You digest these carbs pretty quickly, making you ready for another muscle building meal.
6. Eat 6-7 times per day.
7. Consume high calorie shakes. Nobody can sit down and eat a solid meal 6-7 times per day. Shakes will ensure you get the neccessary calories you need to build lean muscle.
8. Consume calorie dense foods like seeds and nuts. These pack a mean nutrition punch, providing you with high quality calories, protein, and fats. They are a must if you’re looking to increase your caloric intake.
9. Get 6-12 grams of fish oil every day. Again, more healthy fats.
10. Rice, yams, quinoa, and oatmeal are your friends!
11. Get plenty of high quality protein from sources like eggs, fish, chicken, and lean red meat.
12. Plan your meals. This will also ensure you’re getting the calories you need.
13. If you’re going somewhere that’s not close to any food, carry something with you. It’s not the end of the world, but if you’re looking to up your calories, skipping meals really isn’t an option.
14. DO NOT SKIP A MEAL!
15. Eat protein with each meal. It doesn’t have to be a piece of meat or a powder. Foods like beans, almonds, soybeans, and natural peanut butter are packed with protein.
16. Make sure 90% of your calories come from whole foods.
17. Avoid junk foods. While these foods sure are tasty, they do little aid your recovery or provide you with the quality calories and nutrients you need to build some serious muscle.
Now, I am by no means a nutritionist or dietician but everyone knows the greatest training in the world doesn’t mean sh*t if it’s not backed up with solid nutrition.
I’d love to hear some of your best tips that didn’t make my list.
Drop me a comment and let’s keep this list growing.
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