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Best Diet For Building Muscle Strength


What's up, guysé Jeff Cavalier, AthleanX . Today we're going to commit a murder. We'regoing to kill four nutrition myths that need to die. They needed to die a long time agowhen it comes to building muscle. Okay, let's start off with our first one andthat is quot;Fats make you fatquot;. Guys, eating a lot of fat makes you fat, just like eatinga lot of carbs will make you fat, eating a lot of protein will make you fat, and eatinglots and lots of food in excess of your caloric maintenance level will make you fat. We've talked about, in order to lose fat youhave to be in a hypocaloric state. Eating

fats on their own is not going to cause aproblem unless you're eating them in excess. Here's a little caveat when it comes to fats,however, that maybe confuses people. That is that fats on a gram by gram basis– you've probably heard this a million times – are more calorically dense than a gramof carbohydrates or a gram of protein. For every gram of fats you're looking at 9 calories,versus the 4 calories of protein, or 4 calories of carbohydrates. Because of that you can't eat as many fats,or at least as much food containing fats as you might be able to of the other two. Peoplethat indulge in a lot of fats might find that

eating high quantities of these can make themfat. It's not the fat molecule itself that'smaking you fat. Please, don't avoid healthy fats. They are a major constituent of everycell in our body. You need them and you need them for optimal growth and hormones to beable to produce maximum muscle growth. Do not make this mistake; let's kill thisone right away. Next up, one I can't wait to actually personally throw a shovel fullof dirt on is this idea or concept that you can't eat past 6:00 PM, or you're going toget fat. You're going to turn into a big fat pumpkin because you eat after a certain periodof time in the day; you're cut off at night.

It's garbage. Guys, remember your body willutilize those calories if you're within your caloric maintenance level. If we still have6001000 calories, we don't have to get into the nuances of calorie counting. I cantell you all about how we can keep that much simpler, but we'll do that in a whole othertutorial. The idea is, if we're still below our caloricmaintenance levels, whether or not we eat those calories after 6:00 PM, or even 8:00PM, or as I can even vouch for myself, I've been eating dinner almost every single nightat 10:30 for the last three months. It has had no impact on my body fat levels. If anything,I feel I'm leaner in the last few months than

I have been at any point in my life. It doesn't all of a sudden trigger justbecause the clock says that it's after a certain point that you're going to start putting onbody fat. Your body is still utilizing those calories regardless of what time in the dayyou eat them. I will give you one big caveat, though when it comes to your delivery andyour timing of your meals. From a blood sugar stability standpoint – Imade this point very clear on this channel multiple times – your blood sugar stabilityis paramount as a guy who trains athletes, when it comes to optimizing performance. Youdon't want to be in a low blood sugar state

when you're trying to drive and illicit greatperformances from athletes. I think the same thing should apply to usas human beings. If you want to optimize your function, your level of focus throughout theday, supplying your brain with the fuels it prefers at a regular interval by keeping yourblood sugar stable is done by providing yourself with more frequent meals. It has nothing todo with your ability to either store fat, or burn fat because you're eating later inthe day. So let's quickly, please, throw one more shovelof dirt on that one and bury that forever. The next myth up is one that actually comesin the form of a question often. That is:

Workout Plan for Skinny Guys Hardgainers THIS BUILDS MUSCLE

What's up, guysé Jeff Cavaliere, ATHLEANX . I'm talking to the skinny guys today. Nowdon't worry, it's going to be helpful for all, but I'm going to get inside the mindsof the skinny guys because I know what the hell you're thinking. I've been one and Iknow how to get you a lot bigger than you are right now because I know the things thatyou should be focusing on. Today I'm going to tell you exactly what tofocus on in your workouts if you don't want to be skinny anymore. The first thing I'mgoing to tell you to do – shocker – is get your ass to the gym. Now, it's not abouttelling you to start working out. You already

know that. You're probably already doing that.I'm saying get yourself to the gym. Face your fears. Remember I said I was goingto get in your headé I know what you're thinking. You're maybe a little nervous to go to thegym because you're afraid of the ridicule being the skinny guy. You look around, yousee all these guys lifting heavy weights, grunting, groaning, intimidating. You're sittingthere holding 20lb dumbbells in your hand thinking you're not going to measure up tothem. You know what, guysé Screw that and screwthem because anybody at the gym that would ridicule you for the weights that you're liftinghas no bearing on you. It doesn't even deserve

your concern because that's a dick. Nobodywho's been where you've been at – all of us have started somewhere and most guys inthe gym are going to respect your pursuit. They're going to respect the fact that you'rethere despite how thin you might be, doing what you need to do to change that. I cantell you that right away, that 99% of the guys that you maybe think are intimidatingare probably respecting the shit out of you because they know what you're been through.If they've been there themselves they know more than that. The idea is, make yourself accountable andface your fears. Unless you have to work out

at home for a particular reason then get there.I'm telling you, you're going to find more out of getting there because facing your fearsin just that one move of arriving at the gym is going to set the stage for everything else.Now, when you're there, the most important thing to do is simplify. Find one exercise per major muscle group tofocus on. What am I talking abouté Well, major muscle groups are your chest, your back, yourshoulders, your legs, and your arms – your biceps and triceps. Obviously your core isthrown in there as well, but we're not going to worry about that so much. We're tryingto build as much muscle as we can. So of those

six major muscle groups, pick one exercise. I'll give you a head start. I think you shouldfocus on a bench press. Not necessarily with dumbbells because you might not have the coordinationyet to handle the independent dumbbells, but use a bar. Do a bent over row for your back.Do a squat for your legs. If you can't do a squat because you've either got knee problems,or back problems, then maybe try a dead lift. I personally prefer dead lifts more than Iprefer squats for my particular case for my knees. Do an overhead press. Do a barbellcurl and do a lined tricep extension, okayé These are exercises that have two things incommon. One: they're compound. They usually

involve multiple joints. We want to starttrying to build your coordination on these movements and allow you to become stronger,allowing different muscles to work together. The second thing is, they allow you to eventuallyoverload. So let's just look at a case of the arms. A barbell curl is always going tobe the heaviest bicep exercises that you will ultimately be able to do. You're not goingto be able to do more on a concentration curl than you are in a barbell curl. So I wantyou to focus on those bigger exercises, okayé Now, how are we going to break them upé Iwant you to start by simplifying again. I know that people will probably tell youto start doing total body workouts because

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