Training for strength doesn't mean diet goes out the window. You can absolutely maximize your results with what you eat and the supps you take. Here's how! ► Jim Stoppani's 6-Week Shortcut To Strength: 🤍bbcom.me/31MEMM1 ► Shop JYM Supplements: 🤍bbcom.me/2DOQ5eG ► BodyFit Training Plans: 🤍bbcom.me/2XVqEPe ► Subscribe: 🤍bit.ly/2DK5lGD 00:00 - Intro 01:25 - Nutrition Rules 04:59 - Macronutrient Blueprint 06:30 - Pre/Post Nutrient Timing 11:30 - Nutrient Protocols 14:05 - Outro Rule 1 - Eat Plenty of Protein Protein is the main driver of muscle growth and should be the number one priority in your nutrition plan. Strive for at least 1 gram of protein per pound of bodyweight, and consider going as high as 1.5 grams per pound, especially when following an intense training regimen like this one. Rule 2 - Eat (Protein) Frequently Recent research suggests that consuming protein every 4-6 hours is optimal to maximize muscle growth, not 3 hours like I've told you to before. Why? This timeframe supposedly provides your muscle machinery with the resources it needs to maximize growth while also ensuring it has an adequate "break" soon after before repeating the process. Rule 3 - Get Ample Fats If protein is your highest priority, fat is next on the list. It plays a major role in supporting muscle growth, health, and performance, so don't neglect it—period. My rule for fat intake is to consume half your body weight per day in grams of fat. That means a 180-pound individual will strive to consume 90 grams of fat per day. Rule 4 - Manipulate Carbs Everyone's body responds to carbohydrates differently, so after you set your protein and fat intake, experiment with your carbohydrate intake to determine what works best for you. Aiming for 1.5-2.0 grams of carbohydrates per pound of body weight (on a training day at minimum) is a solid starting place. Rule 5 - Macronutrients Over Calories I'm not a huge stickler on calorie amounts. Yes, calorie intake is important, but rather than focusing on a calories-first approach, I suggest building your diet from the macros up to ensure you're providing your body with the necessary fuel to support strength gains. If you follow my above rules, your caloric intake will come out to be 15-19 calories per pound of body weight. Rule 6 - Use a Protein Powder Blend For me, the only thing better than whey or casein is whey and casein. When you blend these two protein sources, the fast-digesting whey will ensure you rapidly promote an anabolic (muscle-building) environment, while the casein will help you sustain it for a long time—maybe as long as 6-8 hours. This will reduce the time you spend in a state of muscle breakdown and maximize the time spent in a state of growth. To fully round out your protein shake, I suggest the inclusion of medium-speed digesting protein, too. Rule 7 - Use Fast-Digesting Carbs After Workouts Carbohydrates are your muscles' primary fuel source during exercise. The greater the intensity and length of your training, the more the body depletes its carbohydrate stores. This happens! But when it does, you need to rectify it quickly. Rule 8 - Take the Pre- and Post-Workout Supplement Essentioals BCAAs, Beta-Alanine, Betaine, & Creatine Rule 9 - Find What Works for you = | Follow Us | ► Twitch: 🤍bit.ly/2q1dttE ► YouTube: 🤍bit.ly/1RSJFa4 ► Facebook: 🤍on.fb.me/1lomhpr ► Instagram: 🤍bit.ly/1LzBxab ► Twitter: 🤍bit.ly/1RSJQlL ► Google+: 🤍bit.ly/1NRe8qu ► Pinterest: 🤍bit.ly/1OOZgY4 ► Spotify: 🤍spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
WARNINGi got say at the start it was woekimg the pregym ...Supplement but it spikes the insulin ! and i was dehydrated as well i passed OUT! hit my head and ended in the ER ..i couldnt get off the floor ..COULD HAVE DIED!
This guy literally over complicates thing… it could be so much simpler
calcium and D3 both need K2 for proper utilization...
For a 175lb man, that becomes 3,237 calories. That seems incredibly high.
Jim is the man
Took notes love it thanks
how often to have cheat meals when building muscle
I wonder were I can find all of these supplements and diet plan hmmmm
1 year later he was saying fast for 16 hours and then eat for 8 hours..
man, you tube is full of 1000s of ways...
just do what works for you...
if you are a competition bodybuilding then you arent even watching this LOL
This is just telling you to spend tons of money of supps. Full of Bro Science, I mean look at this guy. My physique is better than his
Why doesn't he say what hormones steds to take.
has anyone noticed how completely useless this video is?! no detailed explanations whatsoever!!!
And the 10 rule for build muscle is that you need to be rich😂😂😂.
Is that 1.5 grams of protein per body weight in a meal or throughout the day ?
This is just straight up bro science I heard the so many time people try to do this and they still can't gain muscle hahaha
thank you sir
can you be more specific on which proteins, carbs and fats etc to eat