Eat, Lift, Rest, Repeat…Any Questions?
Eat: You need to eat Protein, good quality protein! Along with amino acids and proteins…Lean meat, Chicken, Fish, and Whey protein will increase your muscle mass. When you work-out, you create what is called micro-trauma to our muscle fibers, little micro tears in the muscle fibers. When the muscles repair themselves, they need amino acids and protein to complete the process. 5-6 small meals through the day is ideal menu plan! Example: For the average athlete: Protein = 1.5 – 2.0 grams of protein for each pound of body weight.(200lb x 1.5 grams protein = 350 gr.) or (200lb x 2.0 grams protein = 400gr.) each day! Carbohydrates = 1.0 grams of carbohydrates for each pound of body weight (200lb x 1.0 grams of carbohydrates = 200 gr.) each day! Fats = For an average eating program for gaining lean body weight, normally 30-50 grams of fat each day!
