Basic Strength Training : 4 - Nutrition

4 - Nutrition :
It really depends on things like your goals, metabolism, and frame. If your goal is to bulk, like most people should, try to get a gram of protein in for every lb of lean bodyweight. Let's remember nutrition is the single most important thing for building muscle; let's also remember that if you do not increase your calories weekly you will not gain weight and will not continue to build muscle. Your bodyweight *'s 16 = your daily requirements. Increase by 200 if you have a fast metabolism and decrease by 200 if you have a slow metabolism. If you have sedentary lifestyle, take off another 100; if you have a job that requires a lot of movement, add 100. If your goal is to gain weight increase that by 500 and if your goal is to lose weight decrease that by 500. If you don't like the idea of cars for cutting the Paleo diet or no carbs after 5PM will work wonders for you. Make sure your carb and fat intake are higher than your protein (when cutting) to avoid ammonia and nitrogen accumulation. For supplements, just take a multi-vitamin like animal pak and/or some whey protein; creatine can be left optional but it's not always necessary.

Remember to work your exact reverse; for instance, what you push from your body pull from your body. If you are benching, start rowing; if you are doing overhead presses, start doing pullups. This method will prevent your joints from becoming imbalanced and balance the activity of the shoulder and the antagonists to pushing muscles to prevent RC injuries. So remember, the most important exercises are deadlifts, squats, benches, barbell rows, presses, and pullups; anything more is not needed but of course can be left optional depended upon other requirements; for instance, if you're an athlete cleans are beneficial and if you're a 50 yard dash sprinter calf raises can help.

Hope this helps.

👉 1 - Compound Movements (Part 1)
👉 1 - Compound Movements (Part 2)
👉 2 - Program
👉 3 - Principles
👉 4 - Nutritio