Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

If your weight has remained the same for seven to ten

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• If your weight has remained the same for seven to ten days and you haven’t gotten any leaner, and you’ve stuck 100 percent to your numbers, you simply need to move more or reduce your calorie intake. • You don’t want to reduce intake below your BMR as this can cause too much metabolic slowdown. BULKING • As you know, if you’re in the 10 to 12 percent body fat range and looking to put on muscle as quickly as possible, you want to bulk. • Based on my experience working with thousands of people, the average guy on a proper bulk will gain muscle and body fat at a ratio of about 1:1 (1 pound of fat gained for every pound of muscle). • In terms of weight gain while bulking, you want to see your weight going up at a rate of 0.5 to 1 pound per week. Any more than that, and you’ll be gaining too much fat. If you’re new to weightlifting, however, then you’ll probably gain 2 to 3 pounds per week for the first few weeks while your muscles fill up with water and glycogen. • When you have your bulk dialed in, you should be increasing reps on your major lifts every week and weight on the bar every 3 to 4 weeks. You can also expect to hold more water than normal, as you will eat a substantial amount of carbohydrate every day. • When I’m bulking, I try to be within 100 calories of my daily target, and I err on the high side (it’s better to be over your target than under). • Don’t think of a bulk as a license to eat whatever you want whenever you want it. As you know, this will result in rapid fat storage, which will slow down your gains in the long run. • You can have a cheat meal every week, but keep it moderate. Remember that a high-protein, high-carbohydrate cheat meal is preferable to a high-fat one. • I recommend eating plenty of meat while bulking because it’s particularly effective for building muscle. Generally speaking, I eat two servings of meat per day (lunch and dinner) and alternate between various types such as ground turkey, chicken, lean beef, and fish.
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• You can reduce your calories to a maintenance level on your rest days if you want, or you can stick to your bulking numbers. • If, after seven to ten days, your weight hasn’t gone up despite pushing yourself hard in your workouts, you’re just not eating enough. Increase your daily intake by 100 calories (by adding more carbs, preferably) and reassess over the next seven to ten days. If this doesn’t result in weight gain, increase again and repeat the process until you’re gaining weight at a rate of about 0.5 to 1 pound per week. MAINTENANCE • You should be bulking and cutting until you’re happy with your size and overall development and then you can use a maintenance diet to stay lean. • Generally speaking, I like to see 0.25 to 0.5 pounds gained per month when maintaining, depending on how lean I’m trying to stay.
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  • Winter '17
  • Santos O'Neill Garcia
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