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

I should also warn you of a trap many people trying

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I should also warn you of a trap many people trying to maintain fall into: they severely overeat two to three days per week and then have to go into a deficit the rest of the week to undo the damage. This is fine for maintaining a certain body composition but does not work well if you also want to progress in the gym. This
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will stick you in a rut every time. If you go slightly over your normal intake one day, you can go slightly under the next day and it balances out. Don’t get too sloppy though, dramatically overeating one day and undereating the next. Maintenance is a bit more relaxed than bulking and cutting, but you still want a relatively steady, balanced intake to ensure you continue progressing in your training. FLEXIBLE DIETING 101: MEAL PLANNING MADE EASY You’re going to love me for this section of the book. This is where I get to tell you that you get to more or less eat whatever you want to reach your daily macronutrient targets. As you know, I recommend that you stick to nutritious foods, but beyond that, there are no rules besides hit your numbers every day. Do you like starchy carbs? Great, eat them every day. How about whole grains? Awesome, me too. Dairy products? They’re a staple in my diet. Red meat every day? Why not. A little bit of dessert after dinner? I recommend it. Now, some people abuse this dietary freedom and try to eat as much junk food as possible while staying within their numbers. While this technically “works” for the sole purpose of building muscle and losing fat, the inevitable micronutrient deficiencies get in the way of your performance and thus your long-term gains (not to mention your health). Just because you can eat a box of Pop Tarts every day and lose weight doesn’t mean you should. Sure, our bodies can use McDonald’s burger patties to build muscle (to some degree, at least), and we could use flexible dieting to eat them every day, but is it worth the potential health risks associated with regular consumption of low-quality meat? 11 I don’t think so. Being shredded doesn’t matter if your hormone profile is whacked, your immune system is overwhelmed, and your body is starving for nutrients. So, here are some good rules of thumb for your meal planning: Get at least 80 percent of your daily calories from healthy (micronutrient-dense) foods that you like. One of the biggest problems people run into when dieting is they get to a point where they just can’t stomach chicken and steamed veggies anymore, and one taste of something savory leads to an all-out binge. Well, the best way to avoid this is to simply eat foods that you like every day. For instance, if you would rather have a steak than chicken, work it into your meal plan (adjust for the additional fat). If you would like some whole-wheat pasta
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(low-GI, great source of fiber), adjust your meals for the day to allow for it. If some whole-fat Greek yogurt would hit the spot, cut out the olive oil or cheese on your lunch salad to fit it in.
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  • Winter '17
  • Santos O'Neill Garcia
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