CARBS AFTER 6PM by @musclemonsters . Ifyou want more in depth training and nutrition advice, subscribe to my YouTube channel (link in bio @musclemonsters) - Haveyou been told that you can’t eat after 6pm? - If you have, I’m here to tell you this is utter nonsense and there is no credible research to support this. Eating large meals close to bedtime probably isn’t the best if you want to maximise sleep quality, but eating food after a certain time really won’t have a negative effect on how much fat you lose/gain. - When it comes to losing or gaining weight, the fundamental thing that matters is your total daily caloric intake, not when you eat those calories. We know that when you want to lose weight your body needs to be in a caloric deficit, meaning you’re burning more calories than you are eating. - So, let’s just say there is person A and person B. Both person A and B have a maintenance amount of calories of 2,400. This means in order to lose weight, they will need to consume less than this amount. - Person A eats 4 meals of 600 calories and a 100 calorie snack, but stops eating for the night at 6pm. Person B eats 5 meals of 400 calories and two 100 calorie snacks, the last snack being right before bed. - Which person is going to lose weight? - It’s going to be person B. Yes, they ate after 6pm, BUT they stayed in a caloric deficit, whereas Person A stopped eating earlier, but consumed a total of 2,500 calories, putting them in a surplus. . Eating right before bedtime can slightly interfere with sleep quality, HOWEVER, when it comes to gaining weight, always look to total daily caloric intake and NOT what time you stop eating at. . Remember: Caloric Intake is most important when it comes to body composition. . If you know somebody who’s afraid to eat after 6pm, TAG them below.
MUSCLE BUILDING SHAKE BY @musclemonsters . 1. Pour 1 cup of milk into a blender. . 2. Add all other ingredients (whey, oats, peanut butter, and oats). . 3. Blend and enjoy! . You can thank me later! . Total Calories: 800kcal - Macros: 70P/75C/25F . Tag a friend who needs to drink this! . #alainsmusclemeals#musclemeals#iifym#fitness#bodybuilding#macros#caloriecounting#flexiblediet#healthyfood#healthydiet#diet
ZERO CAL ENERGY DRINKS by @musclemonsters . Ifyou want more in depth training and nutrition advice, subscribe to my YouTube channel (link in bio @musclemonsters) - Doyou drink zero calorie energy drinks? - There’s a lot of misconceptions surrounding zero calorie energy drinks, but to be clear, from the latest research there seems to be no observable negative health effects when these drinks are consumed in moderation. Once you don’t overdo the caffeine you should be fine. . Caffeine also has some pretty neat benefits: . 1.You’ll Get Shit Done: _ Caffeine promotes increased activity in the areas of the brain involved in planning, attention, and concentration. A benefit we could all use – especially this day in age where we’re surrounded by tweets, texts, sexts, and snaps. _ 2. Improves Performance: _ Caffeine has been proven to increase strength. Not only that, but other research concluded that caffeine is useful for competitive or recreational athletes who lift weights; due to the increases in strength, muscle endurance, and anaerobic performance. _ 3. Aids in Fat Loss _ There is one way to get lean and one way only – staying in a negative energy balance. If we can manage to burn more calories than we consume, we’ll burn body fat, period. If we can manage to consume less energy than we expend, we lose weight. Want to make this a bit easier? Caffeine has been shown to increase energy expenditure, making it a bit easier for you to achieve a calorie deficit. _ TDLR; Zero Calorie Energy drinks are fine in moderation and may aid in performance. - Know somebody who loves energy drinks? Send them here.
TRUTH ABOUT PROTEIN by @musclemonsters . Ifyou want more in depth training and nutrition advice, subscribe to my YouTube channel (link in bio @musclemonsters) . WheyProtein isn’t really a supplement, it’s food and should be treated as such. Supplementing with protein is just another handy way of increasing your protein intake for the day. There is nothing inherently magical about protein powder. . You can be consuming all the protein powder in the world, but if you aren’t focusing on getting stronger in the gym, eating in a caloric surplus and getting sufficient sleep at night, you’re gonna be fighting a losing battle. . The main use for protein powder is simple; convenience. If you’re struggling to hit between .82-1g of protein per lb of bodyweight per day, then maybe supplementing with protein may be for you. Others just really enjoy the taste of the protein also, which is another reason for consuming it, but just be aware: it’s not magical. You still gotta put in the work. . Ideally, the goal is to get your protein through whole foods and not need supplementation, but as I said, if you enjoy it, it makes life easier for you AND you can easily afford it, go for it! . Know somebody who relies too much on protein shakes? Send them here.
OHP GRIP by @musclemonsters . Ifyou want more in depth Overhead Press tutorial, check out my latest video (link in bio @musclemonsters) . TheOHP is a fantastic mass builder for the deltoids. It can also target the clavicular fibres (upper fibres) of the chest. However, there are a few mistakes with grip that I often see. . The first thing to take into account is that the goal is to press the most amount of weight possible in the safest manner possible. To do this, we need to create a biomechanically efficient grip. This means keeping our wrist as close to neutral as possible. This allows for a clean transfer of force through the carpals (hand bones) and into the radius and ulna. . Likewise, placing the bar diagonally across the palm (in the heel of the palm) will allow for the force to be placed closer to the line of force and so, make the lift more efficient. The result? More weight lifted, in a safer and pain free position. . These fixes are so simple and can easily add a few lbs to your overhead press, whilst simultaneously keeping you out of pain. Give them a go next time you overhead press! . Know somebody struggling with their Delts? Tag them below!
How to Maximize Muscle Growth by @musclemonsters _ Some people say fitness is 80% nutrition and 20% training... it’s complete dog shit. If you’re looking to maximize muscle growth, both training AND nutrition have to be 100% in order. _ Training: Progressive Overload is the main pathway by which we build muscle. If you’re getting better (doing more work over time), you’ll get bigger. We also want to ensure we’re training each muscle group 2x per week – not only do we have evidence that this is superior to 1x per week when volume is equal, but strength is a skill and the more we practice it (a given exercise), the better we get. If you want to get the best ROI on your time in the gym, then make compound lifts the focal point of your workouts. Another important training variable is Intensity. This has less to do with how much you sweat and more to do with how heavy you’re lifting relative to your 1 rep max. Try to stay above 55% of your 1RM for the majority of your work in the gym. Then, obviously, we have to do this consistently over time… and because recovery is crucial to muscle growth (and progress in the gym) I highly recommend sleeping 7-9 hours per night. _ Nutrition: If you want to build muscle maximally, you’ve got to eat in a positive energy balance. But eating in a slight surplus isn’t enough… you’ll also want to ensure you’re getting about 1g of protein and 0.4-0.7g of fat per pound of bodyweight (the rest can come from carbs). If we are looking to maximize diet-induced MPS, then I’d recommend getting 3-5 meals per day all consisting of 20-30g of protein per sitting. If you really want to put the icing on the cake, supplement with 5g of creatine per day. _ #bulkingseason#protein#hypertrophy#proteinbar#proteinshake#buildmuscle#buildmuscles
“CLEAN EATING” VS FLEXIBLE DIETING BY @musclemonsters . Ifyou want more in depth training and nutrition advice, subscribe to my YouTube channel (link in bio @musclemonsters) . Haveyou been told you have to only eat “clean” foods to see an improvement in your physique? . Here’s the thing, when it comes to your nutrition THE MOST IMPORTANT thing is your ability to stick to a diet regimen. So, if your diet is very restrictive and doesn’t allow for any flexibility, do you really think you’ll be able to adhere to that in the long run? . The answer to that question is more than likely no. Instead, aim to implement some form of flexible dieting, that still allows you to consume the foods you enjoy, a small portion of the time. The 80/20 approach is quite popular these days. This allows for 80% of your caloric intake to come from nutrient dense whole foods, and the other 20% come from less nutrient dense, but more enjoyable foods. . This will allow you to still eat the foods you enjoy, whilst simultaneously getting the results you want. Sounds great right? . If you are currently afraid to eat some foods you enjoy, just be aware of the calorie content of those foods and find a way to fit them in. There’s always room to maneuver with your diet! . Know somebody who needs some diet flexibility? Send them here!
SHOULDER WORKOUT by @musclemonsters . Ifyou want more in depth training and nutrition advice, subscribe to my YouTube channel (link in bio @musclemonsters) . Thedeltoids are made up of three heads; an anterior (front), posterior (Rear) and a lateral (side) head. They all carry out slightly different functions. For example, the anterior head helps to flex the shoulder joint (lift arm up in front of body), the posterior head is responsible for transverse abduction and hyperextension of the shoulder & the lateral head helps abduct the shoulder joint (lift arm up and away from the body to the side). . With all of this in mind, it’s then important to include exercises in your training regimen that hits all of these functions. Most pressing movements will hit your front delts quite well and side raises (cable or dumbbell) are your best best for the lateral deltoid. . The posterior (rear) delts are often the most neglected of the three heads, but can really help to add width to the top of a physique, as well as giving your delts a rounded appearance from the side. Some good exercises to target the rear delts include cable reverse peck deck, rear delt flyes, high bar rows, face pulls and pull ups. . Know somebody who wants bigger Delts? Tag them below.
TOP 6 EXERCISES FOR MASS BY @musclemonsters _ If you want to build the most amount of muscle in the least amount of time possible, the exercises that are going to provide the best ROI on your time must be the focus of your training. - Think of your pecs as a house, your triceps as a shed, and the workers as the muscle you’re recruiting to do the work. Performing isolation exercises (i.e. biceps curls and triceps pushdowns) is like hiring 10 workers to build the house and telling 8 of them to work on the shed. Sure, you may eventually end up with a nice shed, but the house will never get done. - Now imagine if you hired 100 workers to build the house then told 20 of them to build the shed. Both jobs would get done faster. Focusing your efforts on the big 6 is like hiring 100 workers instead of 10. - Are you ready to build your dream home? - Start making these "Big 6" exercises the focal point of your training! _ #buildingmuscle#buildingmuscles#musclebuilding#armworkout#bicepworkout#workoutflow#workoutday#workoutvideo#workoutdone
APPLE CIDER VINEGAR By @musclemonsters . Ifyou want more in depth training and nutrition advice, subscribe to my YouTube channel (link in bio @musclemonsters) . AppleCider Vinegar (ACV)is a popular food in the health and fitness industry. It’s touted to have many benefits, some of which include, burning fat, clearing up acne, lowering blood pressure & even CURING CANCER. . Here’s the thing, the evidence to support these claims is weak, at best. When we actually look closely at the science what we find is that it really isn’t what it’s worked up to be. For example, ACV has no inherent benefits when it comes to fat loss, when compared to a calorie equated diet. Aside from that, the only benefits that there does seem to be some evidence for, is that people with digestive issues and cravings seem to report an improvement in their symptoms after they take it. . TLDR; ACV isn’t magic in any way shape or form. It’s not gonna help you magically burn fat, being in a calorie deficit will. However, if you find it helps you with your cravings and/or digestive issues, it may be worthwhile for you. . Know somebody who swears by ACV? Tag them below.