chrisw77's Journal, 25 Nov 18

** EXERCISE AND NUTRITION 101 **

This is about as detailed as it gets. Tweak it to fit your lifestyle, but these tips have worked magic for me since day one!

Lots of reading! Don't be fooled by the titles though; read the articles and you'll find applicable items towards universal truths of building muscle and losing fat.


☆☆BUILDING MUSCLE/LOSING FAT ("Recomposition")☆☆
 https://www.muscleforlife.com/build-muscle-lose-fat/


☆☆MEAL PLANNING/MACRO BALANCING☆☆
 https://www.muscleforlife.com/healthy-meal-planning-tips/


☆☆HOW MANY REPS FOR YOUR GOALS?☆☆
 https://www.muscleforlife.com/how-to-get-bigger-stronger-triceps/


I hope these get you on the right path the way they did for me 🤘

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2285 kcal

Fat: 64.82g | Prot: 157.18g | Carbs: 261.94g.   Breakfast: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Daisy Low Fat 2% Small Curd Cottage Cheese. Elevenses: Now Sports Carbo Gain, Borden Half & Half, Nature's Best Isopure Low Carb Dutch Chocolate, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Dinner: Winco Foods 1% Lowfat Chocolate Milk, McDonald's Hotcake Syrup, McDonald's Hot Cakes, Burger King Chicken Nuggets (10). Supper: Vitafusion Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2301 kcal

Exercise: Grocery Shopping - 15 minutes, Resting - 3 hours and 30 minutes, Sleeping - 6 hours, Watching TV/Computer - 4 hours and 30 minutes, Driving - 1 hour and 15 minutes, Bus Driving - 8 hours and 30 minutes. more...