Recipes and Tips

TIPS FOR GAINING

• Anabolism can happen by increasing caloric intake. A good rule of thumb is to increase your caloric intake by about 1000 calories.

• Muscle is made up of amino acids and amino acids come from protein. Hard training requires about 1 to 2g of protein per day per pound of bodyweight.

DAILY PROTEIN CALCULATOR

• Eat a frequently as possible and always have protein in every meal. 6 plus meals a day will keep a slow trickle of insulin- the body's most anabolic hormone.

• Eat carbohydrates. The anabolic environment loves insulin and insulin is directly influenced by carbohydrate intake.

• Eat carbohydrates before a workout. Slow released carbs are best to maintain a consistent blood sugar level and prolong training intensity.

• Eat carbohydrates and protein immediately after training. The moment you drop the last weight is the moment muscles begin to recover and grow. Sugar carbs and PROTEINBLITZ.

• Eat healthy fats in the form of fish, nuts, avocado, flax, peanut butter, almond butter and such.

• Stay hydrated.

• Train heavy, train smart and train short. Lift as heavy as possible, without compromising form and keep lifts in the 4-8 rep range. Smart training requires compound moves and rest between sets should be in the range of 1-3 minutes. If you don’t know what the big lifts are you’re on the wrong website. Keep training time to a maximum of 60 minutes, if you can do in less time then all the better.

• Remember, muscles don't get bigger while in the gym, they get bigger after training, when you’re parked on the couch. REST. REST. REST.

• Stack supplements with PROTEINBLITZ to further synergize your gains.

TIPS FOR DIETING

• Lower your caloric intake by about 500 calories day. Over a weeks time this will drop a 1 lb of body fat.

• Try to log your calories to make sure you stay in a calorie deficit. Not fun, but necessary for success.

• Carbohydrate intake must be kept to the bare minimum. Only green vegetables allowed. No beans, no pasta, no rice, no bread, no sugar. Limiting these carbs is a true measure of your commitment and discipline and the difference between staying soft or having the vascularity of a road map.

• Eat frequently as possible and always have protein in every meal.

• Interval training will burn off body fat in the most efficient amount of time. Do interval training in the morning before eating so body fat is used as fuel. Never do heavy weights and interval training unless you rest a good 8 hours.

• Eat more good fats. With a lower amount of carbohydrate intake you will need to replace calories with fat. Eat healthy fats from fish, nuts, avocado, flax, peanut butter, almond butter and such.

• Train heavy, train smart and train short. When cutting calories energy output is going to low. Train heavy, without compromising form and keep lifts in the 10-12 rep range. Smart training during the dieting phase involves compound lifts but only 30-45 seconds of rest between sets. Training time should be short, no more than 45 minutes.

• Pick one day, during the week, to eat whatever you want for 1 meal. Pancakes, ice cream, pizza, cookies, whatever, just let yourself go wild for one meal. The advantage is you’ll keep your sanity, as well as completely fill you glycogen stores so you’ll be well fueled during your next workout.

• Drink caffeine, no more than 300 mg day.

• Stack fat-burning supplements with PROTEINBLITZ to keep your metabolic furnace burning.

• Before bed take PROTEINBLITZ with some psyllium husk to slow digestion and keep the body in nitrogen balance during the night.

• PROTEINBLITZ should be taken first thing in the morning to end the over-night fast.