Gruntwork Muscle Gain

The best thing I can tell you to start off with is figuring out what type of workout you want for yourself. i’ve put working out into three categories:

(1) muscle gain (2) cardio/fat loss (3) definition/’getting cut’

musclegain

If you want to put on a lot of muscle, you’ll be the type that goes to the gym a lot more than most. you will be in the gym at least 5 times a week, with most of your time there being dedicated to hitting the weights heavy and hard, and fast. the great news is that all this hard work will begin paying off much much faster than the other two types, as your muscle weight is worth more than the fat weight.

to make it simple: the harder you work out, the faster you’ll get muscle.

here’s some other good news, (or bad, if you’re a wuss): the faster you work out, the better. I believe in a good fast forty-five minutes or one hour max, but hitting the weights hard the whole time. keeping the pace hard and resting no more than 30 seconds between sets will keep your resting heart rate much higher, and that increases the amount of calories burned, and the blood flow in your muscles. the best part about this is that the calories keep burning well after you’ve left the gym.

Muscle Gain Formula: (if you want to get all scientific about it)

DAILY MEAL QUANTITY

4 Medium Meals a day =

2 Fist-Sized servings of rice (per meal),

2 Chicken Breasts per meal, or the equivalent

in tuna or fish fillets

3 to 5 “Snack Times” =
1 Protein Shake per time

OR 3 handfuls of peanuts, walnuts,

cashews, or pecans - raw, un-roasted.

DAILY MEAL PLAN

- 7 am (Early AM) = MEAL ONE “BREAKFAST”

- 8 am (or 1 hour after meal) = MUSCLE GAIN WORKOUT

- 10 am (or 1 hr after workout) = SNACK TIME

- 11 am (or 2 hrs after workout) = MEAL TWO “LUNCH”

- 12:30 pm (or about 2 hrs after lunch) = SNACK TIME

- 1:30 pm (or 1 hr after snack time) = SNACK TIME

- 3:00 pm (or about 2 hrs after snack time) = SNACK TIME

- 4:00 pm (or 1 hr after snack time)= SNACK TIME

- 5:00 pm (or 1 hr after snack time)= MEAL THREE

“MID DINNER”

- 6:00 pm (or 1 hr after meal) = CARDIO WORKOUT

- 7:00 pm (or 1 hr after meal) = MEAL FOUR

-From 8 to bed time = Snack as you wish, but only
-snacking one or two handfuls of nuts at a time.

/// Your body needs a lot of that protein early in the day, and assuming you’ve hit the gym right after the meal or a few hours before the meal, it’s the best time for it to begin pulling that protein and building that essential muscle fiber that gives you the barrel chest.

/// Carbs are the best friend to a meathead because your body will start burning off the carbs before trying to burn the fat stores in your muscle tissues. It’s like “fast energy” for your body.

/// Remember what I said about calories being burned even after you leave the gym. Having an early day meal with a lot of protein and then going to the gym will give you the right mix of proteins in your body to give it muscle-packing power, then, with the carbs in tow; you’ll have plenty of fuel to continue throughout the day without sacrificing that muscle.

Here is a custom sketch outlining the parts of the body.

Download this

Muscle Chart

what type of workout are you?

be a hulkin’ muscle man

type one

helpful links

/// the food of a meat head

You’re in the lucky group, who gets to eat a ton of proteins and eat like a pack of wolverines. You’ll have to in order to give your body plenty of proteins to start building up that iron tower of muscle you crave.

FOOD NOTE #1
proteins - in three forms
carbs - in one form

Get used to large quantities of chicken, cans of tuna, bland-tasting shakes, and mounds of rice. These are the staples you’ll ideally start to live by. For meals, you’ll want to eat at least 4 times a day and have a LOT of protein in the first two meals and more carbs in the last two meals.

muscle gain cardio/fat loss getting cut mindcavecreations