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Build Muscle One Meal A Day

Best Home Workout For Men To Build Muscle Do This Anywhere To Get Jacked

Hey, what's going on guysé Troy here withWeightGainNetwork . I've got an awesome, fullbody, athome workout that you can doanywhere and all you need is a pullup bar. Now I know what you guys are thinking no,I do not live at the beach. I'm just at the beach, enjoying a beautiful day and obviouslyyou guys are going to see this workout, you can see that you can do it absolutely anywhere.So I thought it'd be cool to show you guys this cool, little pullup bar section we haveon Manhattan Beach, California and all you really need to do this entire workout is oneof those doorwide pullup bars. This is the onetwoblast. Almost every singlemuscle group in your entire body I'm going

to show you all the exercises in a row, butideally what you want to do is three sets of everything and you guys will be completelyfatigued. This is an incredible musclebuilding routine, so let me go right into it. So first up, I'm going to do these UnderhandClose Grip PullUps and what this is going to do is this is going to work our lats, ourbiceps, and also our upper and midback. Keep it slow and controlled. And that's how that looks. Now we're goingto go right into Diamond PushUps, so we're going to put our hands like this, we're goingto be working upper chest and our triceps.

And that's how that looks. Now we're goingright into Wide Grip Pullups one of the most challenging back exercises that's goingto hit our lats, hit our back as well our biceps. So I'm just going to put my handsabout as wide as I go. And that's how the wide grip pullups look.Now next, we are going to do what I call Maximum Time Under Tension PushUps. So what you'regoing to do is you're going to do a bunch of pushups in a row to complete muscle failure,and you want to keep the muscle under tension the entire time. So here's how it looks. So never do this keep it under tension theentire time like I'm doing right now.

And you guys get the idea. So that is goingto blast your entire chest. You're going to feel it in your arms everywhere. Next up,we got one of my favorite beach body exercises, and this is going to hit your biceps, alsoreally hit your abs. So what you're going to do is you're going to go on an underhandgrip, hold this position here, and you're going to bring your knees to your elbows. And that's how that looks. Last but not least, got to get our lower bodyinvolved, so we're going to do a good, oldfashioned wall sit. This is one of the most challenginglower body exercises that almost nobody does.

So what you're going to do here get downto about 90 degrees, and you're just going to hold this position. You're going to feelit in your hip flexors, your thighs, your hamstrings you're going to feel it all over. You got to control your breathing. And that's how that looks. That is a complete,fullbody, athome workout or atthebeach workout that you guys can do anywhere withjust a pullup bar.

How Much Protein Can You Digest Per Meal ABSORPTION MYTH

What's up guysé Jeff Cavaliere, ATHLEANX.COM. Today I want to talk to you guys about ProteinAbsorption and this controversy that was sparked by the tutorial I did about my 61 gram meal ofprotein in the morning, with lots of people saying, but Jeff, isn'tit true that only 30 grams of protein is the max amount that you can absorb in a singlemealé That is a bodybuilding myth that had beenperpetuated for far too long and I felt like it deserved it's own tutorial to try to breakit down as easily as we could to show you that it'ssimply not true. There is no magic 30 gram

limit. Matter of fact it could be much, muchhigher than that. So the first thing that we have to understandis where did this all come about in the first place. A lot of it came from research that showedthat protein absorbed differently, was absorbed differently depending upon the source of theprotein. So some of the research showed, believe itor not, that at the high end here, there was a Pork mixture that got absorbed at about10 grams per hour, ok. And that Whey Protein, which we know is ahighly absorbable form of protein, came in

in the 7 to 9 grams or so, per hour rate. Then we had our Chicken that was somewherein the 5 grams per hour rate, ok. And then we know that we had Egg protein thatwas only being absorbed at 1.2 grams per hour. Right, the next piece of information thatwe know is that the average transit between the stomach through the small intestines isabout 6 hours. So what the researchers did who came up withthis magic number, God knows how long ago, is they basically took an average, knowing that protein transit rate is somewherebetween 1 and 10 grams an hour with an average

being around 5, and a total transit distance or length intime of 6 hours. You've got 6 x 5 that's 30. So basically at 30 grams you can no longerabsorb any of this. And you can no longer digest that other remainingextra protein. Well there's a couple of problems with thisguys, first of all. Right here these numbers were widely varied because the methods thatthey collected this information were varied. Basically you've got some studies that weredoing this through a direct infusion into the blood of these protein sources versussome with oral ingestion.

We know that that can dramatically changethe outcome of these studies. So, first of all, this might all be flawedin the first place. And then secondly, we know that transit time can really vary aswell, based on even the training state and whenyou're ingesting your food. A lot of flawed information here. And another thing you can do, just with yourown critical eye is, say to yourself, hold on a second, if egg protein is only 1.2 gramsper hour, does that mean that if you have 24 grams ofprotein from eggs which is not all that much

as I showed you in the tutorial the other day, that's only about 6 or 7 egg whites, thatthat's going to take you over 24 hours to digest. See right off the bat you start to think,there's something wrong here. So number 2, we have to make sure that weclarify a major difference between the words protein absorption and protein utilization. Absorption is the ability of your body totake it into the bloodstream and start using it somewhere, somehow, someway.

Cheat Meals The Hard Truth YOUVE BEEN WARNED

What's up, guysé Jeff Cavaliere, AthleanX . Today we're addressing that all too popularquestion about cheat meals. How important are cheat mealsé Should I have cheat mealséHow often should I have cheat mealsé Jeff, do you ever have cheat mealsé We're going to cover it all today. Now, firstof all I think we should define what a cheat meal is to you. You see, if you think thingslike steak, or pasta, potatoes, pumpkin pie, oatmeal, breakfast burritos, chocolate chipmint frozen yogurt; if you think these are cheat meals then you, my friend, are on thewrong eating plan.

Not only are these things that we actuallyendorse in our AthleanX Factor Meal Plan, but these are exactly what I ate yesterday.I ate all of these foods yesterday. In fact, I eat a lot of them all the time. Maybe notsteak as much, but the idea here is that I'm talking about cheat meals. Things that you have to go sign a waiver forat a restaurant because they're worried about your health, or foods that start with doublestuffed, or extraextra, or the super duper. These are going to put superduper amountsof fat on your ass if you eat them. Those are the real cheat foods.

A lot of you guys have cravings for them,and that's great because it's a reality. People don't always follow very strict eating plans,or they can't follow all the time, but I'll tell you this: that's based on the fact thatthose eating plans are too restrictive and they're causing you to have the need for cheatmeals. With that being said I wanted to cover andask a couple questions of you to determine whether or not you feel that a cheat mealis actually something that's going to benefit you or not. Okay, the first question you've got to askyourself is whether or not you're feeling

deprived with the eating plan that you'reon. Do you feel that you're missing out on somethingé Do you feel that you're on a dietéI talk about that concept all the time. The worst word is quot;dietquot; because everybodyalways says quot;I'm on a dietquot;. What that really means is that you're going to be off it atsome point. You're on it for a while, but you're off it eventually because nobody canstick to a deprivation based plan for their lifetime. At AthleanX it's about sticking to a planfor a lifetime and creating lifetime changes, not just looking to lose weight short term,not trying to come up here on a YouTube tutorial

to look good for you guys every once in awhile, but to be able to live this way and look good year round. 365 days a year, everysingle tutorial I do for you I try to practice what I preach. Feeling deprived is not the way to have along term, successful diet plan. Now, most of our cheat meals are based around foodsthat are either rich in fats or carbohydrates. If you were to take yourself away from someof those foods, based on deprivation, there's not many people walking around with fat andcarbohydrate deficiencies. I can tell you that right now. Eating healthierdoesn't mean that you have to feel deprived.

You can still get your carbs, you'll stillget your fats, you're just doing it a bit more responsibly and choosing a little bitwiser in terms of the foods that you eat and not overindulging. You won't ever feel deprivedanymore. You're going to feel fulfilled and at thesame time you're going to actually start realizing some of the fitness goals that you have. Thatbrings me to question number two. Number two: What are your goalsé I mean your goals. Yourspecific goals. We all have different goals. What level of goal are you trying to aspiretoé See, here, for me, not only am I the faceof my brand and practicing what I preach and

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