Muscle Building Diet By @musclemonsters _ 1. Achieve a positive energy balance by consuming more calories than you're expending. Start by consuming 16x your bodyweight (in lbs) in calories and adjust as needed. _ 2. Get at least 0.8-1g/pound of bodyweight in protein. _ 3. Make sure that at least 30% of your calories (0.4-0.7g/pound of bodyweight) are coming from dietary fat. _ 4. Eat enough carbs to maximize your performance in the gym (basically whatever calories are left over once you've calculated protein and fat intake should come from carbohydrates). _ 5. Track your weight daily and compare averages each week to ensure you're on the right track
Much respect for this guy, @jeremyethierof Built with Science. Not too long ago, Jeremy was grinding away writing articles for sites like mine. Today he runs one of the largest fitness YouTube channels in the world. He's a product of hard AND smart work as well as persistent action. . Whether you're looking to build your fitness business or build your body, theres a lesson here. . We all start somewhere. Keep the end in mind and accept the fact that this takes time. The time will pass whether you put in the work or not. Don't wake up 5 years from now wishing you'd started earlier. The time is now.
You Right Now VS You In A Year by @musclemonsters . I'll be the first to admit, I'm not pumped and excited to train all the time. Sometimes I'd much rather stay in and just work or relax...but I hop in my car and head to the gym anyway. . 10 times out of 10, I'm glad I went. . Next time you're not in the mood or are feeling too tired, just lace your trainers up and get in your car. I promise you won't regret it! . Train yourself to do what needs to be done, especially when you don't feel like it. Perhaps skipping a workout "just this once" won't seem like a big deal, but what you don't realize is that you're creating a habit of giving in to your emotions. . Forget how you feel, it's irrelevant. Do it anyway. . #success#resilience#mindset#mindsetiskey#fitness#workoutdone#musclemonsters
5 Exercises to Build Your Abs by @musclemonsters . The six-pack—or rectus abdominis—is the superficial muscle of the core. The keyword here is muscle. Like any other muscle, the rectus abdominis can be hypertrophied, meaning you can build bigger, more developed abdominals in the same way you can build bigger pecs. However, just like you can’t build a massive chest with nothing more than some pushups, you won’t develop neck-snapping abs from sitting in your room doing crunches every night. . If you want deep abs that “pop,” you’re going to have to train the abs through their primary function while gradually increasing resistance. . Understanding the functions of the abs is key to training them properly. Luckily, their role is quite simple: stabilization and flexion of the spine. Whenever we’re flexing our abs to stabilize our spine, or when we’re crunching, we’re creating tension. This tension will need to be increased over time. . That said, direct abdominal training is optional, and recommended mainly if you want to maximize the development of your abs. Because much of your training is probably made up of heavy compound lifts that involve a great deal of core stabilization, you won’t need to train the abs directly too often. Once or twice per week will suffice. . As for the obliques, they're stimulated whenever we flex, extend, or stabilize the spine, too. The obliques, however, have an additional function: rotation of the trunk. If you want to maximize oblique development, I recommend training them directly.
Today's lesson may be a simple one, but perhaps one of the most helpful when it comes to fat loss. . Raise your hand if you find yourself eating when there's nothing else to do. 🙋♂️ . Have you ever been so busy that you forget to eat? It's no secret that boredom is one of the largest contributors to overconsumption of calories. . Get busy. Stay focused. And stop eating just because there's nothing else to do!
6 Lunches for Bulking Up by @musclemonsters . I guess most of these could technically be dinner, too. 🍽 . Are you having a hard time gaining weight and building muscle? Do you want to Bulk Up Fast without getting fat? Then claim your FREE copy of my book, Bulk Up Fast (LINK IN BIO @musclemonsters).But hurry because I only have a small amount left and once they're gone, this offer will disappear forever.
Are you having a hard time gaining weight and building muscle? Do you want to Bulk Up Fast without getting fat? Then claim your FREE copy of my book, Bulk Up Fast (LINK IN BIO @musclemonsters).But hurry because I only have a small amount left and once they're gone, this offer will disappear forever. . 6 Breakfast Ideas for Skinny Guys by @musclemonsters . What'syour favorite bulking breakfast meal? Let me know in the comment section below!