How To Eat For Maximum Muscle And Minimum Fat

(from Brad Branson)

How To Eat For Maximum Muscle And Minimum Fat

Guidelines for everyone, regardless of where you are now:

• Eat lots of protein throughout the day. 1.5 grams of protein for every pound of body weight is the minimum. If you weigh 180lbs, you need to be consuming 270g of protein a day for maximum muscle gain
• Eat SOME “clean” carbs at breakfast and after training. “Clean” carbs means oatmeal, whole grain rice or yams
• Eat as many green vegetables as you can
If your biggest priority is to drop some bodyfat, your diet should:
(a) Focus on lean protein sources like chicken, turkey, lean cuts of beef and egg whites
(b) Be very low in carbs (have some oatmeal or wholegrain rice at breakfast and immediately after training but almost no carbs at other times)
(c) Contain about 30% healthy fats
(d) Ensure that you are eating 500 less calories every day than your body is using
If your biggest priority is to pack on some muscle, your diet should:
(a) Focus on red meat and whole eggs
(b) Contain some “clean” carbs (oats, wholegrain rice or yams at every meal)
(c) Contains about 20% healthy fats
(d) Ensure that you are getting 500 more calories every day than your body is using

If you are somewhere in the middle, your diet should, be in the middle of these two. Be sure to weigh yourself once a week (always the same day) immediately on waking to monitor progress. Adjust your calories and carbs up or down depending on your goals and whether or not you are making progress.

Here’s What A Typical Day Of Training and Eating Looks Like For Me (Brad)

7:00 am – wake
7:15 am – whey protein shake and black coffee
7:45 am – heavy weight training for 60 mins
8:45 am – finish training and drink another whey shake plus eat 3 rice cakes
9:15 am – breakfast – 6 eggs whites and 2 whole eggs on 3 slices of rye bread
9:20 am – 30 min nap in the Sun (great for recovery after training if your lifestyle allows)
12:00 noon lunch – chicken salad with 2 chicken breasts
3:00 pm – chicken salad with 2 chicken breast
6:00 pm – whey protein shake
9:00 pm – steak with vegetables

A Solid Training Program That Everyone Seems To Grow One (Google the exercise name for proper technique)

Day 1 – Shoulders
Barbell Behind-The-Neck Presses - 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just about lift for 6 reps and then try to get more each time you train shoulders. When you can get 10 reps or more with that weight, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train).
Dumbbell Lateral Raises - 3 sets of 12 reps (move the dumbbells quite quickly – 2 seconds up and 2 seconds down) and concentrate of squeezing your deltoid muscle and filling them with as much blood as possible
Bent Over Lateral Raises – 3 sets of 12 (move the dumbbells quite quickly – 2 seconds up and 2 seconds down) and concentrate of squeezing your deltoid muscle and filling them with as much blood as possible
Day 2 – Back
Shrugs – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just lift for 6 reps and then try to get more the next time you train back. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)
Bent Over Dumbbell Rows – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just lift for 6 reps and then try to get more the next time you train back. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)
Lat Pull Downs – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just about lift for 6 reps and then try to get more the next time you train back. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)
Squats – 3 sets of 12 (2 seconds up and 2 seconds down – go down to where the top of your quads are parallel with the floor) and concentrate of squeezing your thigh (quad) muscles and filling them with as much blood as possible
Day 3 – Chest
Low Incline Barbell Bench Press – 3 sets of 6-10 reps plus one set of 15 reps (start witha weight you can just about lift for 6 reps and then try to get more the next time you train chest and then more the time after until you get 10 reps with that weight. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train) plus one set of 15 reps
Flat Dumbbell Bench Press – 3 sets of 12 (move the dumbbells quite quickly 2 seconds upand 2 seconds down) and concentrate of squeezing your pecs at the top, stretching them at the bottom and filling them with as much blood as possible
Pec Dec – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your pecs at the contraction, stretching them at the extension and filling them with as much blood as possible
Day 4 – Arms
Barbell Curls – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just about lift for 6 reps and then try to get more the next time you train chest and then more the time after until you get 10 reps with that weight. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)
Incline Dumbbell Curls – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your biceps at the contraction, stretching them at the extension and filling them with as much blood as possible
Standing EZ Bar Curls – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your biceps at the contraction, stretching them at the extension and filling them with as much blood as possible
Weighted Dips – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just about lift for 6 reps and then try to get more the next time you train arms and then more the time after until you get 10 reps with that weight. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)
Cable Press-downs – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your triceps at the contraction, keeping the tension on them and filling them with as much blood as possible
Wrist Extensions (forearms supported on a becnch or Scott curl bench) – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your forearm muscles at the contraction, stretching them at the extension and filling them with as much blood as possible
Day 5 – rest
Day 6 – repeat (always trying to beat previous performance)

#self-improvement #fashion