My current workout split is Monday and Tuesday on, Wednesday off, Thursday and Friday on, and Saturday and Sunday off. It's a good cycle for building, gives your muscle groups proper recovery time. This "recovery time", is also considered "off" time for many people. Sure, you're not working out, but you should still be working towards your goal.
Results are about 30% gym and 70% nutrition. I'm currently working out for about 6 hours each week. That means I'm not working out for 162 hours each week. During those 162 hours, I can do more for my physique than I can in the 6 hours I'm in the gym.
Your body can synthesize about 27 grams of protein every two hours. So, if you're trying to gain muscle, breaking them down in the gym is necessary, as is feeding them so they recover and grow. You want to get as many of these oppotrunities to synthesize protein as you can. I find that using supplements is the only way I can consistently (and affordably!) get the protein I need every day.
If you're not tracking your calories, fat grams, carb grams, and protein grams every day, you should start ASAP!
Try not to "cheat". If you make small changes at first, and keep changing, you'll get to your food goals in no time. And then those food goals will help your muscle building/fat cutting goals. Eat better carb sources, like brown rice and sweet potatoes. Cut soda OUT if you care about your health and goals.
If you need specific help, just ask! I'm glad to help, and I'm damn good with the numbers side.
Have a good night, getting in quality sleep is key, too.
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