So you are excited that you have your holiday booked, an assumption I know, but I’m probably right
Although the thought has dawned on you that you will be spending a significant amount of time in minimal clothing
You have your training program and you have your calorie deficit in place
You’re looking forward to feeling ‘beach ready’ when you leave for 7 days of all-inclusive bliss
So it’s time to start cranking it up
You want to make sure that while you are losing body fat you are building muscle in the process
Training is key and making sure you have enough protein – that’s important too!
We could also maximise our muscle growth…
…through nutrient timing!
We know our daily protein target now it’s time to look at spreading that out over the course of the day
Your daily protein target spread over 4 servings is going to be very helpful
…to keep you in a net anabolic [muscle building] state
Refractory period, leucine threshold, MPS, EAAs blah blah, it’s not that important
Just know that 4 servings are going to be optimal
Then we want to time our carbohydrates [simple & complex carbs]
to ensure we are getting the most out of and recovering from our sessions
After we have all that in place we are looking at introducing performance supplements…
pre-workout, post workout, and some at various frequencies over the day!
So let’s have a look at what a good day looks like…
With all this in place, you are going to make some serious progress with muscle growth