Nutrition:
This is one of the hardest parts of building a great physique for most people. It’s also one of the most crucial parts of gaining lean muscle. A major misconception is that the more protein you eat, the more muscle you’ll build. This is not true! Your body needs a certain amount of protein depending on how much physical activity you do. If you are weight training, it is generally recommended that you take in 1 gram of protein for every pound of body weight. Beyond this amount of protein, your body will start to use it for energy if you haven’t eaten enough carbs or convert it to fat.
The second part of nutrition is getting enough carbohydrates and vegetables (which would contain your vitamins and minerals). The best way to check how many carbs you should be eating is to find out how many calories you need to eat to maintain your current weight. This can be calculated from your ‘resting metabolic rate’. This tells you how much energy you use during the day, while you’re not doing anything. Obviously, from here, if you are interested in building muscle, you have to balance the amount of calories used during training with this amount. For example: If your resting metabolic rate is 2,500 calories and you burn 450 calories during a weight training session, then you should aim to consume approximately 2,950 calories of food for that day (from protein, carbohydrates, vegetables, and any beverages you consume). ). Beyond this, feel free to experiment with L-Glutamine, Creatine, and all the other supplements on offer. However, for my body, creatine powder tends to retain more water than anything else. But hey, what’s there to lose?
Training Guide:
First of all, you should keep in mind the importance of warming up before any strenuous physical activity, which will lessen the chance of injury and allow your joints to move more freely, allowing you to lift more weight and build more muscle. A proper warm-up should involve 5 to 10 minutes of cardio, without overtiring the muscles, and then first stretching the muscle you are about to work.
For example: If you’re bench pressing as a starting exercise, instead of doing 4 sets with low reps, do 5 sets, with your first set at 15 reps of a lower weight, then continue as normal. For example: 15 reps x 88 lbs. 10 reps x 120 lbs. 8 reps x 160 lbs. 6 reps x 190 lbs. 4 reps x 230 lbs. Many people wonder how much training they should do to build lean muscle. This all depends on how long you have been training.
If you are a beginner, I suggest you start with a light weight and build up your technique. Once your technique is correct, you can start adding more weight to your workouts. Do each muscle group three times a week, for example.
Monday – Chest and Back, Wednesday – Shoulders, Bi and Tri,
Friday – Legacy.
On Tuesdays and Thursdays, aim for 45 minutes of cardio and abs.
I rest on Sunday.
Note: Crunches can and should be done daily whether you are a beginner, intermediate, or advanced.
Once you can do that and you’ve reached a kind of plateau, you can start doing a three day split.
Therefore, Monday and Thursday: chest and back, Tuesday and Friday: shoulders, bis and triceps, and Wednesday and Saturday: legs.
If you still need to cut some fat, you should wait 8-10 hours after one of your weight sessions and then start your cardio. On the other hand, when you’ve gotten used to this and still feel like you want to build more muscle, you can. Try a two day split! Your training would look like this:
Monday Wednesday Friday:
Morning: Chest and Back Evening: Legs (preferably 8 – 10 hours after the morning session)
Tuesday, Thursday and Saturday:
Shoulders, Bi and Tri
Remember to do crunches every day. The nice thing about a two-day split is that you’re training so rigorously that you don’t really need to do cardio to lose fat.
