☊ Best site to download pdf ✊ The Men's Fitness Exercise Bible: 101 Best Workouts to Build Muscle, Burn Fat, and Sculpt Your Best Body Ever! free ☞ Kindle By Sean Hyson C.S.C.S. ♤ 01 THE MENS FITNESS FOOD PYRAMID Remember the USDA Food Pyramid The one that was posted by the lunch line in your grade school cafeteria and taught in health class The governments official position on how you should eat to be fit and healthy included recommendations to consume up to 11 servings of pasta, bread, and crackers per day limit meat and eggs to three servings and count potatoes as a vegetable Yeah, dont eat like that The Food Pyramid was so misleading and inaccurate that in 2011 it was replaced with the USDAs MyPlate, an improved but still flawed approach to fighting obesity To be fair, the governments nutrition advice is aimed at the average American who desires to be in only average shape read not obese As we assume you picked up this book to be bigger, stronger, ripped, and healthier than that, you need an entirely different approach To that end, weve created the Mens Fitness Food Pyramidan easy visual guide to eating for physique enhancement, performance, and optimal health See how the pyramid works below and then use it to build a better body HIT YOUR NUMBERS As a physique conscious eater, you need to think in terms of macronutrients as well as calories Every food you eat gets counted toward a total target amount in grams of protein, carbs, and fat, which you can determine by multiplying the numbers in the Mens Fitness Food Pyramid by your body weight in pounds Hit these numbers and youll hit your goals With that said, your nutrition doesnt need to be as precise as target coordinates for a missile attack Youll do just fine eyeballing portions of protein, carbs, and fat which well show you how to do and keeping a general tally MAKE ADJUSTMENTS AS NECESSARY The calorie and macronutrient recommendations here are just a starting point Every trainee needs to find the proper amounts for his own body If youre not losing weight, reduce your carbs gradually, and try experimenting with bumping up your protein and fat intake a bit If you feel as if you cant gain weight, you can add carbs and even fat, which will increase your calories sharply For any formulation you make, give it at least a week to take effect before you make any changes PROTEIN With protein being the main component of muscle tissue, your intake of it must remain high no matter your goal To make size gains, you need at least one gram of protein per pound of your body weight to support optimal growth When dieting, you must create a caloric deficitbut that can cause muscle loss if you end up cutting protein to do it Thats why we increase protein intake and decrease starchy carbs To get lean, you may increase your protein to as many as 1.5 grams per pound of body weight but start lower and increase gradually as you reduce your calories slowly If you feel like youre not recovering from training or youre losing muscle, up the protein fast The best protein sources are eggs, chicken, fish, lean beef, turkey, quinoa for vegetarians , and protein powder A three ounce portion of lean meat or fish is about the size and thickness of the palm of your hand and contains 2025 grams of protein, five grams of fat or fewer, and zero carbs CARBS All carbohydrates break down into glucose, raising your blood sugar levels faster than any other nutrient As a result, the pancreas releases insulin to remove surplus sugar from the bloodstream and maintain normal levels Research, including a study at the University of Washington School of Medicine, has found that exerciseparticularly strength trainingincreases insulin sensitivity in the muscles So if youve just worked out, of the carbs you eat afterward will be carried by insulin directly to your muscles for replenishment Incidentally, this goes for protein too, which is why its helpful to consume a mixture of protein and carbs after trainingwell discuss this later On the other hand, if youve been sitting on the couch watching football, those carbs will just get stored around your waist For this reason, we recommend that most of your carbs come before, during, and shortly after training It also means that you need to eat fewer carbs when you want to get leanyou need to keep insulin levels low If someone is in fat loss mode, says John Meadows, C.S.S.N., a nutrition coach and national level bodybuilder, I like to limit carbs to pre , intra , and post workout meals, when theyll go where you want themthat is, to muscle tissue For muscle gain, Meadows prefers to add carbs shakes included to meals around training time first, before adding them to other meals Carb foods include potatoes, sweet potatoes, rice, oats, fruits, and vegetables Fruits should be consumed in their whole food form and limited to two or three pieces daily excess fructose, the sugar in fruit, is stored as fat Green vegetables can be eaten steadily regardless of the goal Eat one gram of carbohydrate per pound of your body weight when dieting and two grams per pound when you want to put on muscle A fist size portion of cooked rice or potatoes is about one cup and gives you 4045 grams of carbs and negligible protein and fat FAT We need to provide a baseline level of good fats for hormone production, says Nate Miyaki, C.S.S.N., a nutrition consultant and bodybuilder in San Francisco, CA Fat, particularly the much maligned saturated kind, helps in the creation of testosterone, which does everything from getting you big and lean to keeping your little friend ready to say hello Contrary to popular opinion, when dieting, you dont need to drop your fat intake much, if at all fat loss comes fastest when carbohydrate intake is reduced Plus, fat is satiating as well as a good source of energy Most of your fats should come by way of your protein foods, but avocados, nuts, seeds, and a small amount of oil like coconut and olive oil can be included as well Aim for 0.4 grams per pound of your body weight daily to start One tablespoon of any oil is about 15 grams of fat, and one cup of almonds or peanuts has 70 grams of fat Two tablespoons of nut butter is about the length of your thumb and contains 1520 grams of fat WORKOUT NUTRITION Research hasnt yet clarified the optimal amount of protein or carbs you should eat around workouts for the maximum benefit But it is clear that some is better than none, and the presence of both is crucial A 2006 study in the European Journal of Applied Physiology gave male subjects one of the following to consume after weight training a 6 percent carbohydrate solution, six grams of amino acids components of protein , a combination of both, or a placebo Those drinking the carb and aminos shake experienced greater muscle gains than any of the other groups, which the researchers presumed was because the concoction did the most to reduce muscle protein breakdown after training Meadows recommends taking in 2550 grams of protein, 2535 grams of carbs, and 10 grams of fat before training Afterward, consume another 2040 grams of protein and 4080 grams of carbsyou can begin chugging this shake during the workout as well to limit muscle breakdown even further, though this may not be necessary and could upset your stomach We like to make shakes with whey isolate or hydrolysate as the protein source, and Vitargo or highly branched cyclic dextrin for carbs If powders and shakes arent in your budget, Miyaki says you can go old school and eat fruit pre and post workout One or two pieces should provide enough carbs to halt muscle breakdown And a lean three ounce slice of protein to accompany it is fine A PERFECT DAY How to plan your eating to achieve your goals Lets say youre a 180 POUND MAN who wants to lose his gut You could start your diet eating about 2,100 CALORIES DAILY 180 12 consisting of 180g PROTEIN, 180g CARBS, and 70g FAT HERES A LOW STRESS EATING PLAN TO FIT THIS GUYS BUSY SCHEDULE BREAKFAST 8 oz black coffee 3 scrambled eggs 1 3 cup unsweetened oatmeal with cinnamon POST WORKOUT 25g whey protein 1 banana LUNCH 3 oz grilled salmon Large raw salad w 2 tbsp olive oil and vinegar 1 cup sweet potato or white potato cooked DINNER 6 oz baked chicken breast 1 cup jasmine rice or potato cooked Steamed broccoli SNACK Meal replacement shake with 50g protein, 25g carbs, 5g fat DESSERT 2 tbsp almond butter mixed with one scoop chocolate casein protein and water to make a puddingThis reminds me of training I did in my early bodybuilding days in Austria Simple programs like this have always worked and always will Sean has put together a fantastic collection of workouts.Arnold Schwarzenegger, 7 time Mr Olympia, Governor of California, and terminator Men s Fitness Wikipedia Men is a men magazine published by American Media, Inc and founded in the United States The premier issue featured Michael Pare from television series Greatest Hero slogan How Best Man Wins targets ages years features 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- The Men's Fitness Exercise Bible: 101 Best Workouts to Build Muscle, Burn Fat, and Sculpt Your Best Body Ever!
- 368 pages
- Sean Hyson C.S.C.S.
- 02 August 2017 Sean Hyson C.S.C.S.