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tracked the workout: Jamie Eason's LiveFit Trainer: Day 4 Shoulders/Abs
EXERCISES / SETS
10 / 25
Crank up your carbohydrates. Carbs work with protein, creating a hormonal environment conducive to growth. They help the process of transporting amino acids from food into your muscles so they can be made into new muscle tissue or used to repair tissue damaged during training, and they are stored in your muscles as glycogen, a powerful energy source. Start with 2 g of carbs per pound of bodyweight each day. But, unlike protein, split this over your first five or six meals of the day, dropping carbs from your last meal or two of the day. Thus, a 180-pounder should eat 60-72 g of carbs at each of his first five or six daily meals, with minimal carbs after that. Adjust your carbs at key points of the day. Follow the “2 g per pound rule” for two or three weeks. Then, if your results are lagging, bump up your carb intake at two critical junctures: the first meal of the day and after training. By the fifth week, if you haven’t seen improvements, boost your carb intake to a total of 2 1/2 g per pound of body weight daily. Increasing carbs at breakfast, when they’re coupled with protein, helps put a stop to the protein breakdown that occurs during the last two or three hours of sleep and kick-starts your metabolism. (Contrary to common misconceptions, an elevated metabolism actually increases muscle growth.) Boost your carb intake at breakfast and after your workouts by 50%. For example, if you were eating 60 g at breakfast, increase it to 90 g.
tracked the workout: Kris Gethin's Muscle-Building Trainer, Day 39: Chest and Biceps
EXERCISES / SETS
8 / 15