Nutrition For Muscle Gain

Nutrition For Muscle Gain



in part three of module one unit five we're going to be doing pretty much exactly the same thing as we did in part two we're going to be going through all of the the same sort of stuff but instead of fat loss we're looking at it from the perspective of muscle gain now so cracking on because again got a lot to get through and I'm fully away you've sat through quite a while of me by now you're probably a little sick of me so we're gonna start with this table again we looking at the right hand column we're looking at the things that we want for muscle gain the first one is not an essential for muscle game but it's it's arguably the most reliable way of us gaining muscle and that is a calorie surplus and how I say it's not necessarily essential for muscle gain you know the the mechanisms behind muscle growth are independent of a calorie surplus themselves however in terms of what the evidence says a calorie surplus is absolutely the most reliable way of us gaining net muscle tissue we need to to fuel that growth to to some extent looking at that we we also need to consider size satiety on a day to day basis as well if we're looking at a calorie surplus we're essentially looking at over feeding and very deliberate over feeding as well we need to ensure that our clients are able to eat eat enough food to be in that calorie surplus we then need to look at muscle protein synthesis and the stimulation of that that's one of our our concerns on a day to day basis as well on a more practical level we need to also potentially consider gastrointestinal discomfort while training if we're looking to gain net amounts of muscle then not only are we in a calorie surplus and probably eating a little more food than we're potentially used to but we're also probably hopefully going to be training relatively hard with the aim of stimulating that the growth of that muscle the muscle tissue Erick Helms put it really really well when he said that training is the main stimulus for muscle growth nutrition is permissive so we need to be looking at all of the stuff we're gonna be going through in this video from that perspective you can't force muscle growth purely by feeding someone you do need to be training relatively hard we're going to cover all the training stuff in in later units and later modules as well so we need to look at all of this information I'm giving you in this part as nutrition is permissive to to muscle growth enjoyment and convenience again as with fat loss are really important factors because again the these are the day-to-day behaviors that somebody is going through in order to to make a lifestyle change and to make a change to themselves they need to ultimately enjoy what they're doing and it needs to be convenient for them to do so in order for them to adhere to it and for them to sustain the the process over the course of a week we're looking at again that continued weight gain and that continued calorie surplus and an adherence again is going to be paramount to that and then over the longer term of months and years we're going to be looking at again continued weight gain for that continued muscle growth and adherence as with with all of the information I've given you adherence is arguably the number one priority in terms of things that we can change or adjust to to fit these things on a daily basis again it's very very similar to fat loss we've got calorie macro intake food variety and meal frequency and again the weekly and the monthly bases are very similar to fat loss we've got linearity of calorie intake again and then adjusting calorie intake over the longer term as well we've not got diet breaks in here there are potentially some similar strategies that you can look at with muscle gain in terms of things like mini cuts we're not going to go into those in in a great level of detail here if you do have any questions about that sort of approach then feel free to ask them in either the community tab or in the facebook group but we're not going to be covering them them here in in huge detail because it's it's a very limited application the the mini cut so in terms of bodybuilding nutritional periodization which is kind of what that falls on Eric is going to cover a lot more of that in module two

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