رتبها

Oliver Anwar

12 تغريدة 14 قراءة Dec 06, 2022

If you want to get jacked af, read this:

Many "gurus" overcomplicate nutrition.
They give you hacks, tricks, and other bullshit...
But all that stuff does is confuse you and make you want to quit.
These 3 simple nutrition rules will help you build muscle effectively:

1) Eat whole foods
This goes for pretty much anyone trying to be healthy.
Make most of your diet based around foods that are:
• Whole
• Nutrient dense
• Minimally processed
You can still have your favorite “cheat” foods occasionally.
Just make sure they’re in moderation.

This is where the 80/20 or 90/10 rule comes into play:
• Get 80-90% of your calories from whole foods
• Get the other 10-20% from whatever you’d like
You will fail if you try to be 100% perfect 100% of the time.
The key to any nutrition plan is sustainability.

2) Eat enough protein
This isn’t a sexy answer.
But it’s the most important one.
You need to be eating protein to facilitate muscle growth.
Aim for 0.8-1g of protein per lb of bodyweight - mainly from minimally processed meats.

Struggling to hit that protein target?
Have 1-2 scoops of whey or casein protein powder.
Spread your protein out over 2-3 meals to get optimal protein synthesis.
The fat/carb breakdown of your remaining calories doesn't really matter too much.

3) Eat in a small calorie surplus
You CAN build muscle in a calorie deficit if you:
• Are a beginner
• Took a long break from lifting
• Have a lot of body fat to lose
If this is you, focus on hitting your protein goals and you’ll build muscle, even in a deficit.

If you’re an experienced lifter?
You can build muscle in a deficit too.
But it will be very slow and not at all optimal.
You need to be feeding your body to build muscle at your maximum potential.
A 200-300 calorie surplus is good to grow muscle without adding fat as well.

How to eat to gain muscle:
1) Eat whole foods
2) Eat enough protein
3) Eat a small calorie surplus

I'm looking to help 3 entrepreneurs or high performers:
• Drop 20 LBs of fat
• Gain 5-10 LBs of muscle
• Skyrocket their energy levels
In 3 hours per week and without a restrictive diet.
Want in? DM me.

I guarantee you'll achieve this or I'll work with you for free until you do.
I've helped 200+ high performers look great, feel great and be great.
Here are the results you can expect working with me and my team.
This could be you. 👇