Steroidology bulking diet

24% of 82 kg is roughly 20 kg fat (62 kg LBM (lean body mass)). There’s a lot of “it depends” it that question. If you want your abs to show, you likely have a long way to go (like getting 10% BF or less). But you can look muscular in your shoulders, back, chest and legs a lot sooner depending on your natural build. Body fat is the metric that matters when you want to look fitter and more muscular. I’d strength train 3 to 4 times a week; eat better quality foods (real food); get protein at every meal; add some active rest on your off days like walking and biking and keep at it. This is a lifestyle, not an event. In 6 months you’ll be looking muscular.

If you doubt the veracity of the above statement do the following experiment. For two months eat the prototypical perfect bodybuilding diet and follow a 6 day per week split routine which involves hitting each body part twice per week with 20 sets per body part. I am willing to bet you won’t gain an ounce of muscle and you just might lose some. Now, try something else, eat a hamburger for breakfast, lunch, and dinner. Make sure to have some fries with that and wash it all down with a soda. Follow a routine which hits each body part twice per week with 2 sets taken to failure using the major compound movements (bench presses, dips, rows, squats, and deadlifts). Do that for two months and I am willing to bet you will gain 10-15 lbs of mass, most of that being solid muscle. Now, do I recommend such a diet for gaining mass, heck no, but it makes the point that proper training is as important as your diet in gaining size and getting huge!

…The final step is to simply divide the totals by the portion size. So, let’s say the total macros of whatever dish you cook up is 150 grams protein, 300 grams carbs, 50 grams fat. Then let’s say you want to eat one-quarter of it as your portion–you’d just divide each macro by 4: 150/4 = grams protein, 300/4 = 75 grams carbs, 50/4 = grams fat. Total calories for that portion would be ( x 4) + (75 x 4) + ( x 9) = 150 calories from protein + 300 calories from carbs + calories from fat = total calories per portion. Voilà!

As a simple and healthy replacement for the commercially available post-workout supplements , you can drink 300 mL of grape juice shortly after your workout, followed by a whey protein shake (50 g whey, 300 mL orange juice, 300 mL skimmed milk) 10 minutes later. This releases a total of about 90 gram of carbohydrates and 50 gram of amino acids into your bloodstream during the next 2 to 3 hours. The glucose and the fructose from the fruit juices serve the glycogen synthesis in the muscles and liver, respectively. The amino acids from the whey protein serve the recovery of the muscle proteins.

Steroidology bulking diet

steroidology bulking diet

As a simple and healthy replacement for the commercially available post-workout supplements , you can drink 300 mL of grape juice shortly after your workout, followed by a whey protein shake (50 g whey, 300 mL orange juice, 300 mL skimmed milk) 10 minutes later. This releases a total of about 90 gram of carbohydrates and 50 gram of amino acids into your bloodstream during the next 2 to 3 hours. The glucose and the fructose from the fruit juices serve the glycogen synthesis in the muscles and liver, respectively. The amino acids from the whey protein serve the recovery of the muscle proteins.

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steroidology bulking diet

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