Bodybuilding Nutrition How To Build Muscle And Lose Fat Fast 1544914148
How To Build Muscle And Burn Fat FastIf you want to build muscle or burn fat without steroids, good genetics or having t
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English Pages 100 Year 2017
Table of contents :
Introduction
Chapter 1: Tools We Will Be Using For Progress Tracking
1.1 How To Track Your Food
1.2 How To Track Your Weight
1.3 How To Track Your Body Fat Percentage
1.4 How Often Should You Keep Track Of Your Progress?
Chapter 2: Training Or Nutrition: Which One Is More Important?
Chapter 3: Fundamentals
3.1 The 4 Worst Mistakes To Avoid If You Want To Gain Muscle
3.1.1 Mistake 1: Eat Big To Get Big
3.1.2 Mistake 2: Paying Too Much Attention To Supplements
3.1.3 Mistake 3: Not Tracking Caloric Intake
3.1.4 Mistake 4: Not Getting Enough Rest
3.2 The 3 Laws To Follow If You Want To Build Muscle
3.2.1 Law 1: Making Sure Your Macros Are On Point
3.2.2 Law 2: Progressive Overload
3.2.3 Law 3: Consistency
3.3 The 4 Worst Mistakes To Avoid If You Want To Lose Fat
3.3.1 Mistake 1: Not Counting Calories
3.3.2 Mistake 2: Doing Tons Of Cardio To Get Shredded
3.3.3 Mistake 3: Trying To Spot Reduce Fat
3.3.4 Mistake 4: Lifting Too Light
3.4 The 3 Laws To Follow If You Want To Lose Weight
3.4.1 Law 1: Being in a caloric deficit state
3.4.2 Law 2: Create a meal plan that adjust to your schedule
3.4.3 Law 3: Eat the right amount of macronutrients
Chapter 4: Macronutrients
4.1 Protein
4.2 Carbohydrate
4.3 Fat
Chapter 5: Setting Up Your Macronutrients
5.1 Calories
5.2 Calculating your BMR (Basal Metabolic Rate)
5.3 Setting up your macronutrients to lose fat.
5.3.1 Practical Example
5.3.2 Recommendations For A Cutting Phase
5.3.3 How Much Weight Should You Lose Per Week?
5.4 Setting up your macronutrients to gain lean muscle mass.
5.4.1 Practical Example
5.4.2 Recommendations For A Bulking Phase
5.4.3 How Much Weight Should You Gain Per Week?
5.5 A Note On Cutting An Bulking Phases
5.6 Can You Build Muscle And Lose Fat At The Same Time?
5.7 How to know if you need to gain muscle or lose fat first?
Chapter 6: Boost Your Gains With Pre And Post Workout Meals
6.1 Eating Before Your Workout
6.1.2 Carbohydrate Ingestion Before Your Workout (1-2 hours before workout)
6.1.3 Protein Ingestion Before Your Workout (1-2 hours before workout)
6.1.4 Supplement Ingestion Before Your Workout (30-45 minutes before workout)
6.2 Eating After Your Workout
6.2.1 Carbohydrate Ingestion After Your Workout
6.2.2 Protein Ingestion After Your Workout
6.3 A Note On Pre and Post Workout Meals
Chapter 7: Meal Planning
7.1 Flexible Dieting: If It Fits Your Macros
7.2 Planning Your Meals To Be Enjoyable And Effective
7.3 Sample Meal Plans
7.4 Cheat Meals
7.4.1 Biggest Mistakes People Make When Cheating
7.4.2 How To Enjoy Cheat Meals Without Ruining Your Diet
Introduction
Chapter 1: Tools We Will Be Using For Progress Tracking
1.1 How To Track Your Food
1.2 How To Track Your Weight
1.3 How To Track Your Body Fat Percentage
1.4 How Often Should You Keep Track Of Your Progress?
Chapter 2: Training Or Nutrition: Which One Is More Important?
Chapter 3: Fundamentals
3.1 The 4 Worst Mistakes To Avoid If You Want To Gain Muscle
3.1.1 Mistake 1: Eat Big To Get Big
3.1.2 Mistake 2: Paying Too Much Attention To Supplements
3.1.3 Mistake 3: Not Tracking Caloric Intake
3.1.4 Mistake 4: Not Getting Enough Rest
3.2 The 3 Laws To Follow If You Want To Build Muscle
3.2.1 Law 1: Making Sure Your Macros Are On Point
3.2.2 Law 2: Progressive Overload
3.2.3 Law 3: Consistency
3.3 The 4 Worst Mistakes To Avoid If You Want To Lose Fat
3.3.1 Mistake 1: Not Counting Calories
3.3.2 Mistake 2: Doing Tons Of Cardio To Get Shredded
3.3.3 Mistake 3: Trying To Spot Reduce Fat
3.3.4 Mistake 4: Lifting Too Light
3.4 The 3 Laws To Follow If You Want To Lose Weight
3.4.1 Law 1: Being in a caloric deficit state
3.4.2 Law 2: Create a meal plan that adjust to your schedule
3.4.3 Law 3: Eat the right amount of macronutrients
Chapter 4: Macronutrients
4.1 Protein
4.2 Carbohydrate
4.3 Fat
Chapter 5: Setting Up Your Macronutrients
5.1 Calories
5.2 Calculating your BMR (Basal Metabolic Rate)
5.3 Setting up your macronutrients to lose fat.
5.3.1 Practical Example
5.3.2 Recommendations For A Cutting Phase
5.3.3 How Much Weight Should You Lose Per Week?
5.4 Setting up your macronutrients to gain lean muscle mass.
5.4.1 Practical Example
5.4.2 Recommendations For A Bulking Phase
5.4.3 How Much Weight Should You Gain Per Week?
5.5 A Note On Cutting An Bulking Phases
5.6 Can You Build Muscle And Lose Fat At The Same Time?
5.7 How to know if you need to gain muscle or lose fat first?
Chapter 6: Boost Your Gains With Pre And Post Workout Meals
6.1 Eating Before Your Workout
6.1.2 Carbohydrate Ingestion Before Your Workout (1-2 hours before workout)
6.1.3 Protein Ingestion Before Your Workout (1-2 hours before workout)
6.1.4 Supplement Ingestion Before Your Workout (30-45 minutes before workout)
6.2 Eating After Your Workout
6.2.1 Carbohydrate Ingestion After Your Workout
6.2.2 Protein Ingestion After Your Workout
6.3 A Note On Pre and Post Workout Meals
Chapter 7: Meal Planning
7.1 Flexible Dieting: If It Fits Your Macros
7.2 Planning Your Meals To Be Enjoyable And Effective
7.3 Sample Meal Plans
7.4 Cheat Meals
7.4.1 Biggest Mistakes People Make When Cheating
7.4.2 How To Enjoy Cheat Meals Without Ruining Your Diet
- Author / Uploaded
- George Moller
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