1. Stick to a Calorie Surplus or Deficit
If you want to burn fat or build muscle you must adhere to this principle. First off find your calorie maintenance level, you can use one of the many online calculators out there. Once you have this number reduce or add 500 calories a day. Reducing calories below your maintenance level is called a deficit and will let you retain muscle whilst burning fat. A calorie surplus will allow you to gain weight which is necessary in order to build muscle. Take note that during a bulking phase you will gain fat unless you are an extreme ectomorph. Consuming too many calories will lead to excess fat gain that is why a 500 calorie surplus is recommended.
5 Lb Whey Protein
2. Consume enough protein
To build muscle the body requires protein which repairs the muscle after a workout. A general rule of thumb is to eat 1 to 1.25g of protein for every pound of weight a day. Take a 200 lb man for example, he would need to eat 200g to 250g of protein a day to have good muscle growth. Even when losing fat you want to consume roughly 1g:1lb a day in order to preserve muscle mass.
3. Create a diet plan
One of the best pieces of advice I can give you is to make your own diet. Do the research to find what it is your body needs to reach your goal and build a diet. Use an excel worksheet or hand-write the diet. Total the macronutrients (protein, fat, carbohydrates) and calories of the foods you eat. Take this plan around with you as it will help you stick to your diet by constantly reminding you of your goal.
4. Eat whole unprocessed foods
Stick to clean foods without artificial additives. Get the junk food out of your home and start shopping and buying healthier natural foods. Fresh lean meats, fish, fresh fruits and vegetables, nuts, cottage cheese, wholegrain wheat products and milk are some examples just keep it fresh. Simply changing your current diet to these foods will create a difference in your health and body.
5. Supplement your diet
The focus of many aspiring young fitness enthusiasts is on supplementation. Supplements can and should be used as long as they don't replace proper food. Having whey protein products can effectively supplement your diet by adding a ton of protein with little carbohydrate and fats. Aim to have two protein shakes a day one in the morning to get the body out of a catabolic state and immediately following a workout.
6. Don't be afraid to cheat
Having a strict diet is tough to implement and stick to. You will likely get bored eating similarly everyday so cheat. Add in one or two meals a week that allows you to indulge and enjoy your food. The cheat meal is something to look forward to as a reward at the end of a hard week. Do not let your cheat meal become a cheat day by falling into your old diet habits.
7. Eat frequently
This is important for both getting bigger and losing fat. Eating frequently raises your metabolism so your body burns more calories and it keeps the body in an anabolic state so muscle is not breaking down for energy. Eat between 2 to 3 hours for each meal which is easier said than done considering most people's schedules. If frequent eating is an impossibility for you, ensure you are still maintain your calorie intake.
Special Price!!! Optimum Nutrition Platinum Hydro Whey, Turbo Chocolate, 3.5 Pound
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Optimum Nutrition Platinum Hydro Whey, Turbo Chocolate, 3.5 Pound Feature
- Made With advanced Hydrolyzed Whey Protein Isolates for faster delivery
- 30 Grams of whey protein with 8.8 Grams of BCAAs
- No lactose or cholesterol
Optimum Nutrition Platinum Hydro Whey, Turbo Chocolate, 3.5 Pound Overview
Platinum Hydrowhey is the fastest, purest, most advanced whey protein we've ever developed. In a word: excellence. By hydrolyzing the protein in this premium formula we've created our fastest-acting whey protein yet. Hydrolyzing breaks larger proteins down into smaller pieces that are able to get into your system rapidly, enabling your muscles to start rebuilding quickly. For added effectiveness, we've also enhanced this revolutionary formula with digestive enzymes and micronized branched chain amino acids (BCAAs). In addition to being fast, Platinum Hydrowhey is also ultra-pure. That's because it's made entirely with hydrolyzed whey protein isolates. So there's no excess fat, cholesterol, or lactose to slow down your progress.Optimum Nutrition Platinum Hydro Whey, Turbo Chocolate, 3.5 Pound Specifications
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Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.
ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.
About Optimum Nutrition: True Strength
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Optimum Nutrition Platinum Hydrowhey, Turbo Chocolate, 3.5 pounds.
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