Список из самых популярных хештегов по теме #MUSCLEMEALS

. Optimal Muscle Gain 112 launches Monday, April 8th!!!! DM me now & say “Bulk Me Up!” if you’re serious about gaining muscle in the next 112 days! . . Most people try to build muscle with isolation exercises like curls, tricep pushdowns and leg extension. . This is ineffective because the weight is too light. Only one muscle group lifts the weight while the rest is taken out of the movement. This limits how heavy you can go. . If you’re looking to pack on serious size, then strength is your friend! . You can go heavier on bench press then using dumbbells for flies. You can go much heavier on squat instead of using the leg extension. . The reason these are “compound movements” is because they require multiple muscle groups to complete the movement. . The heavier the weight you lift, the more stress on your body, and the larger the stimulus to grow stronger and bigger muscles. . Let me know below what your favorite compound movement is! . . . #musclegain #calories #protein #macros #macronutrients #massgainer #massgain #buildmuscle #buildingmuscle #buildingmuscles #musclebuilding #musclediet #musclemeals #musclebuild #nickkrantzfit

Tacos don’t have to be relegated to cheat meals. There are plenty of drool-worthy recipes that won’t demolish your macros for the day—like these beer-braised chicken tacos. Get all 10 abs-friendly recipes at the link in bio. (: Christopher Testani / M+F Magazine) #healthytacos #tacorecipe #musclemeals

Leucine is a trigger initiating the machinery driving muscle growth (the synthesis of new proteins in muscle). Like other essential amino acids (those you must consume because your body cannot make them), leucine is also a building block for protein in muscle. . At mealtime you’ll want about 3 grams of leucine per meal to fully turn on this process. Some research studies say 2 g, some say 3 g. Older adults should aim for 4 as the elderly require more leucine to fully turn on the muscle building machinery. . Here’s a look at how much leucine is in a variety of proteins. Should you supplement with leucine? No. Adding leucine to a protein poor meal won’t do much if you are healthy and consuming enough protein throughout the day. You need protein (with all essential amino acids in decent quantities), not just a sprinkling of one amino acid, for protein synthesis to keep running. More on this concept later. . Front Nutr 2017;4:13.

by @tommaccormick - After my last post talking about macros, I thought a post identifying how many calories and how much protein you need to build muscle made sense. - Use these ⬆️ guidelines to help you. - I figured having an imperial and metric example would be useful and cover all my bases. - Do you eat enough calories and protein to build muscle? - #musclegain #calories #protein #macros #macronutrients #imperial #metric #kilogram #massgainer #massgain #buildmuscle #buildingmuscle #buildingmuscles #musclebuilding #musclediet #musclemeals #musclebuild #iifym #ifitfitsyourmacros

Not sure what to make for dinner tonight? Keep your cool and assemble one of these salads. They’re loaded with vegetables and protein to keep you satisfied. Link in bio. (: Westend61/Getty) #summersalads #easyrecipes #musclemeals #macrobowls

Check my recent post on High Carbs Meal Plan @getfitwithbola . . ✨ A Typical Low Carb Day ✨ 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ No matter your health and fitness aspirations, carb cycling might be a good middle ground. Although its roots are in the world of bodybuilding, trainers are turning to the nutrition strategy to help clients achieve their goals — whether they’re trying to slim down or build muscle — or both. 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ Once you’ve stocked your fridge and pantry with healthy grains, proteins and produce, coming up with a daily menu is key for achieving the best results. As a general rule, though it will vary from person to person, Crandall says that women should take in around 1,200 calories and men around 1,500 on low-carb days, with slightly more on high-carb days. Starnes recommends calculating the correct portions of each macronutrient by getting a certain number of grams per pound of body weight. 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ For both low- and high-carb days, be sure to eat breakfast as soon as possible when you wake up, then consume the rest of your calories across another four to six small meals throughout the day, advises Starnes. Here’s how you might schedule your meals: 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ ➡️7 a.m: two scrambled eggs with 1/2 red bell pepper ➡️10 a.m: protein shake with berries ➡️1 p.m: 3 ounces grilled chicken with 1 cup asparagus ➡️4 p.m: 1/3 cup oatmeal with 10 almonds ➡️7 p.m: 3 ounces steak with 2 cups steamed broccoli and cauliflower . . Tag a friend and Share #carbcycle #carbfree #lowcarblife #weightlosssupport #musclemeals #mealplanner #low #carbscarbscarbs #weighlossjourney #bolafit #getfitwithbola carbcycling #highcarb #lowcarb #dieting #diets #dietplan #fatlossjourney #weightlossjourney #hypertrophy #teenfitness #teenbodybuilding #sgfitness #carbcycle #losefat #fatloss #leangains #leanbulk

Cutting back on added sugar, boosting fiber, and focusing on whole, unprocessed foods—fruits, vegetables, lean protein, healthy fat, whole grains—can have a huge impact on your energy levels, health, and physique. Head to the link in bio for a full day’s worth of abs-friendly meals. (: Linda Xiao) #musclemeals #eatingforabs #lowsugarrecipes #healthyfats #recipesforhealth #cookingmadeeasy

Check my recent post on High Carbs Meal Plan @getfitwithbola . . ✨ A Typical Low Carb Day ✨ 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ No matter your health and fitness aspirations, carb cycling might be a good middle ground. Although its roots are in the world of bodybuilding, trainers are turning to the nutrition strategy to help clients achieve their goals — whether they’re trying to slim down or build muscle — or both. 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ Once you’ve stocked your fridge and pantry with healthy grains, proteins and produce, coming up with a daily menu is key for achieving the best results. As a general rule, though it will vary from person to person, Crandall says that women should take in around 1,200 calories and men around 1,500 on low-carb days, with slightly more on high-carb days. Starnes recommends calculating the correct portions of each macronutrient by getting a certain number of grams per pound of body weight. 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ For both low- and high-carb days, be sure to eat breakfast as soon as possible when you wake up, then consume the rest of your calories across another four to six small meals throughout the day, advises Starnes. Here’s how you might schedule your meals: 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ ➡️7 a.m: two scrambled eggs with 1/2 red bell pepper ➡️10 a.m: protein shake with berries ➡️1 p.m: 3 ounces grilled chicken with 1 cup asparagus ➡️4 p.m: 1/3 cup oatmeal with 10 almonds ➡️7 p.m: 3 ounces steak with 2 cups steamed broccoli and cauliflower . . Tag a friend and Share #carbcycle #carbfree #lowcarblife #weightlosssupport #musclemeals #mealplanner #low #carbscarbscarbs #weighlossjourney #bolafit #getfitwithbola carbcycling #highcarb #lowcarb #dieting #diets #dietplan #fatlossjourney #weightlossjourney #hypertrophy #teenfitness #teenbodybuilding #sgfitness #carbcycle #losefat #fatloss #leangains #leanbulk

After you lift weights, your muscles are in breakdown mode until you consume food. Focus on the 3 Rs: Repair muscle, Rehydrate, and Replace carbohydrates used during activity. This posts focuses on repairing muscle and strength gains . . Some studies say the post workout window is large – you can eat anytime within hours after lifting and make muscle gains. However, many of these research studies looked at people who never stepped foot in a gym before the study (untrained people). You can’t apply research from untrained people to trained people ‍♂️. . Nutrition timing matters less in untrained people because initial strength gains are largely due neural (nervous system) adaptations. Also, their muscle building period peaks more than 4 hours after they finish lifting. So, consistently giving them protein right after they train doesn’t help them hit that peak muscle building period. The study timing was off. It’s like throwing a dart and hitting the outer corners of the target. You hit something but you didn’t hit the bullseye. What is this timing window in trained individuals for strength gains and gains in muscle growth? The peak muscle building period is likely less than 2 hours after you finish training. . Consistently eating protein soon after lifting has a small to moderate effect on muscle growth and may have a positive effect on muscle strength (either due to timing or by contributing to greater total protein intake over the day). Timing is more important for those who don’t meet their total protein needs for the day or those who lift in a fasted state (they haven’t eaten for several hours). If you are trying to make gains, why not consume protein (either via a meal or supplement) soon after you workout? There is no downside. Aim for 20–40 g post workout. #gainz ‍♀️ . . Am J Physiol 294:1. Am J Clin Nutr 96(6):1454-1464 Strength Cond J 36(6):51-55. JISSN 10:5. J Physiol Anthropol 2014; 33(1): 24.