“Do not fear whey or think of it as only being for men who want to gain lots of muscle,” stresses Brian St. Pierre, RD, CSCS, director of performance nutrition at Precision Nutrition. “Protein, especially hig
Don’t make the mistake of avoiding carbs and/or fats because you’re afraid of gaining fat. Carbs and fats have more calories than proteins. If you avoid them, you’re making it harder and more expensive to gain weight. Most people can’t gain muscle and weight without gaining some fat...
If you have a TDEE of 2000 calories:target 2800-3000 calories per day to gain 2 lbs. a week (1 kg per week). Question: What about meal timing? Does it matter WHEN I eat my meals? “Can I eat now?” Answer: “WHEN” you eat doesn’t matter nearly as much as “HOW MUCH” yo...
Side effects from creatine supplements are rare, but you may experience some muscle cramping or gastrointestinal discomfort, such as diarrhea, says Holtzer. Some people may experience a small amount of weight gain when they first begin supplementing with creatine due tothe water-retention properties ...
The reverse T3 (rT3) test measures how much of the active free T3 hormone is able to bind at thyroid receptors. RT3 is produced in stressful situations and binds to thyroid receptors, but turns them off instead of activating them. (Stress is a common cause of low T4 to T3 conversion. ...
As many an 8th grader could tell you, protein is the building block of muscle. From red meat and legumes to chia seeds and thebest protein powders, there are plenty of ways to make sure you’re getting enough in your diet. But how much should you be aiming to consume each day? Wheth...
However, you absorb whey protein much faster than you would absorb a steak. The faster your body gets the protein, the more quickly it can start building new muscle. And most whey protein is low-fat or fat-free, whereas a steak is not. ...
Be Consistent.Most guys gain 0.25kg/0.5lb of lean muscle per week if they doan effective training programand eat well. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and see dramatic change. Consistency is therefore key. ...
How to use protein powder How to make protein shakes taste better Should I drink my protein before or after my workout? Make sure you also check out Part 1: “How Much Protein Do I Need to Eat Every Day?“ With this knowledge and an awesome blender (which we talk about right here)...
I do all my workouts with heavy weight and go to positive failure. If I go past 15 reps, I increase the weight and drop the reps down to about 8-10 per set. What else can I do to gain muscle without getting fat? Here is my entire weekly workout routine: ...