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OK in this segment I’m going to teach you everything you need to know about the science behind building muscle and strength.
Even though the process itself is very straightforward and logical, there’s a lot of misunderstanding about it.
This is mostly due to contradictory information found on the Internet or bad advice given by people that simply don’t know what they’re talking about.
OK now that you know what to eat before your workout.
Let’s see what’s best after your workout.
Your post workout meal is meant to supply your body with everything it will need to repair and recover the muscle tissue that was broken down during your workout.
Specifically the goal of the post workout meal is to accomplish the following:
Replenish muscle glycogen that was depleted during a workout.
Reduce muscle protein breakdown caused by exercise.
Increase muscle protein synthesis.
Reduce muscle soreness and fatigue.
Enhance overall recovery.
And reduce cortisol levels.
How can you achieve this?
By giving your body the same exact macro nutrients that you did in the pre workout meal!
Carbs and protein.
Because of the popularity of six pack abs the abdominal muscles are probably the most well-known muscle group out there.
While there are several muscle groups within the abdominals such as external and internal obliques or transversus abdominis, the rectus abdominis muscle is the one that gives you the six pack lock.
Your shoulder is made up of about eight individual muscles but the biggest and most important are the deltoids.
This is a large triangle shaped muscle with three muscle heads.
The front deltoids, the side deltoids and the rear deltoids.
Once you know you’re getting all of your total macros right for the day.
Both your pre and post workout meal are the most important meals of the day.
And not your breakfast like many people believe.
Let’s first talk about pre workout nutrition.
Its main function is to fuel the workout itself and maximize your performance throughout.
Sounds simple right.
That’s because it is.
Unfortunately the fitness world has really overall complicated this and many gurus will sell you super specific recommendations or products that really don’t make a difference.
Let’s now cut through all of this nonsense and figure out exactly what you should be eating before your workout.
Like I said before this meal is meant to fuel your workout.
Now that you know how to bulk let’s look at the perfect cutting diet.
The most important thing you need to understand when wanting to lose weight is that there is a big difference between losing weight and losing body fat.
The former is a lot easier than the latter.
If you cut your calorie intake in half today you would definitely lose a lot of weight fast.
However much of that loss would also consist of lean muscle mass which you don’t want.
Now the science behind weight loss is pretty straightforward.
It’s calories in versus calories out.
This means that how much you eat will be a lot more important than what you eat.
Unfortunately the rules for losing body fat are a little more complicated.