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

Your diet either works for or against you multiplying

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Your diet either works for or against you, multiplying or dividing your training results. Think of the nutritional aspect of the game as a series of tollbooths along the highway of muscle growth. If you don’t stop and pay each one, you don’t get to go any further. It’s that simple. Contrary to what you’re constantly told in the magazines, there’s a lot more to proper nutrition than slamming down buckets of protein powder every week and loading up on the latest, greatest “advanced muscle-building” supplements that clutter the shelves of your local supplement store. Contrary to what “leading health experts” claim these days, it has much less to do with “clean eating” than you probably think. It’s also much more than eating a couple of good meals per day with some snacks here and there so you don’t get hungry. Proper nutrition boils down to just two things: 1. Supplying your body with the nutrients needed to efficiently recover from your
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workouts. 2. Manipulating your energy intake to lose, maintain, or gain weight as desired. It’s that simple. When you know how to accomplish these two targets, you can change your body composition with ease while also being incredibly flexible with your diet. You can eat plenty of carbohydrates and do great (in fact I’m going to recommend this). You can eat grains and even sugar every day and get shredded (gasp!). You can eat on just about any schedule you like. You can eat large or small meals. The list goes on. What you can’t do, however, is supply your body with inadequate nutrients or get the energy balance wrong for your goals. Do either of those things, and you’ll flounder no matter what else you do. Now, there are seven aspects of nutrition are of primary concern when trying to build muscle and lose fat and stay healthy. They are calories, protein, carbohydrates, fats, water, vitamins and minerals, and fiber. As you know, a calorie is a measurement of potential energy in a food, whether it comes from protein, carbohydrate, or fat. Protein, carbohydrates, and fats are macronutrients, and how you structure these in your diet is vitally important to your overall results. Many people are surprised to learn how important drinking enough water is and how much better their bodies feel and perform when they’re properly hydrated. Then there are vitamins and minerals, known as “micronutrients,” that are essential for your body is to efficiently perform the many different physiological processes connected with building muscle and losing fat. Last but not least is fiber, which is an indigestible type of carbohydrate found in many types of foods, including fruits, vegetables, legumes, and grains. Fiber is vital for overall health. Let’s dive into each of these subjects separately.
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  • Winter '17
  • Santos O'Neill Garcia
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