On this plan, you won’t find any rules about foods you must eat. Time frames vary, but the plan below is for a four-week bulk — perfect for adding extra mass before a holiday. Send me offers and news. Your 28 days are up; you look great and want to keep it that way. Weigh yourself naked just once per week, at the same time, preferably leah the same scale.
In this case, we say no, which is why we provide you with the tools you need to add muscle while maintaining, not increasing, your current level of body fat. The answer: By being careful, precise, and paying close attention to food timing. Building muscle requires an increase in calories; that is, to gain weight you must eat more calories than you burn each day. One way to do this is by controlling portion sizes at mealtime. For most meals not including post-workout, aim to get g of protein and g of carbs, depending upon your size; bigger guys weighing more than, say, lbs will shoot for the higher end. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets. Dietary fat should be as low as possible, except for healthy fats from nuts, olive oil, fatty fish, which can amount to g per meal. Meal timing is the other key to staying lean while bulking up.
Thank you for signing up. This is because multiple studies have indicated that ingesting protein and carbohydrates pre-exercise produces significantly greater levels of muscle protein synthesis — with high glycemic carbs such as rice cakes likely being the better option for performance. On the flip side, if you eat too many carbs and just sit around being fairly inactive, some of those carbs might end up as body fat. The carbs contained in sweet potatoes keep your glucose stable, a key element in burning fat and preserving muscle. Your weight drops until it stops. This will vary based on your height, weight, age and activity status. On workout days you need about calories per pound of bodyweight, but on rest days you require only about calories per pound. Steak, apples, quinoa, eggplant, salmon—they’re all single-ingredient foods. So protein calories plus fat calories equals 1,