Arms Specialisation Programme My birthday was on friday, and a happy birthday it was indeed! Why? For several reasons, but one of the main ones was I managed to gain half an inch on my arms in the space of 4 weeks – naturally of course. For an ex hard gainer I’d say that wasn’t [...]
This will vary on a lot of factors such as activity levels, body type (ectomorph, endomorph, mesomorph), genetics, age, sex etc. The simplest method is to figure out your maintenance weight (the amount of food you can eat without gaining or losing weight), then add 250-500 calories to your daily intake for a week. For [...]
3500 Calorie Bulking Meal Plan Based on my metabolic needs I know I need about 3500 calories a day to bulk up. With a macronutrient composition of 30% protein, 45% Carbohydrates and 25% Fat, that equals: 263g Protein 394g Carbs 97g Fat Spread over 6 meals it averages out to 583 calories, 44g protein, 66g [...]
Now first things first, I don’t mean make your own shake from scratch (personally I don’t have a lab for making protein in my back garden). However it’s my opinion that supplements like whey protein are advantageous after your workout to change your body’s state from destructive (catabolic) back to constructive (anabolic). You can’t build [...]
