Hey guys, Axe here. Welcome to my nutritiontips for building muscle as part of our 30 day program. And when you're trying to packon muscle, my key tip, and by the way, I get this question all the time from people. Iget emails in or Facebook messages, and people say, quot;Okay, Axe, I'm a hard gainer. Icannot seem to put on muscle. What do I have to doéquot; The secret is getting a lot of calories inand doing it in liquid calories because it's really hard to sit down and eat six big mealsa day. And so if you can do, let's say, five meals a day and a few of them are what I callthe super human shake, really loading up on
those liquid calories, it is absolutely goingto help you in packing on the muscle. And so along with doing that super human shake,which you can see here on this page, the other thing you want to be doing is you want tobe getting a certain amount of fat, carbs, and protein. And I want to tell you your bestsources. Number one, when it comes to protein, you need to be taking your body weight anddoing that in total grams of protein a day. So if you weigh 180 pounds, then you wantto be getting about 180 grams of protein a day. And you want to do it from quality food sources,like grassfed beef, wildcaught salmon, organic
chicken and turkey. Also even doing high qualityprotein powders, like a grassfed whey, is also fantastic. So, again, good quality protein,a gram per body weight is what you need to do if you really want to pack on the muscle. The next thing is good quality fat. When you'reconsuming fat, I recommend fat in several categories. One would be getting omega9 fattyacids. You're going to get omega9 fats in avocados and olive oil and almonds. So thoseare three of the absolute best fats you can be getting. Also some shorter chain fattyacids, you're going to be getting that in grassfed butter as well as coconut oil. Thoseare two of the top oils you can use to help
pack on that lean muscle, and those fats won'tstore on your body as fat as typical as other fats. Also some good quality omega3 fattyacids. That's why consuming wildcaught salmon one to two times a week is great if you'rereally wanting to build some muscle. And then, last but not least, if you wantto pack on muscle, you've also got to get some good quality carbohydrates. One of myfavorites are sweet potatoes. Sweet potatoes and yams are a great source of beta carotene,a great source of carbohydrate. They're easy to digest for most people. So again, doingsome good sweet potatoes and really also going glutenfree when you're building muscle. Sodoing a good quality rice, like a brown rice
or a wild jasmine rice can also be good. And then, in general, fruit. Getting bananasare amazing or mangoes or apples. Get fruit in your diet as well. So those are some ofmy favorite sources of carbohydrates, and actually quinoa is another one, another greatglutenfree source of carbohydrates that are going to help you pack on your muscle. And for pre and post workout nutrition, beforeyou go and work out, you actually want to be doing a little bit of fruit or, let's say,some sort of fruit juice. In fact, one of my favorites is coconut water. Coconut wateris easy to digest, and so doing some coconut
water before you work out along with a littlebit of protein powder, and your body can actually be utilizing that while you're working out.And then right when you're done working out, you absolutely want to be doing that superhuman shake and adding in all of those calories, especially getting more of that protein inand carbohydrates right after your workout. If you can do that and follow these tips,I know that over the next 30 days you're going to put on muscle faster than you ever thoughtpossible. Hey guys, this has been Axe. I can't wait to see your results.
6 Pack Diet Plan Disaster CALORIE CUTTING
What's up, guysé Jeff Cavaliere, AthleanX . Today I'm going to break out the Smart Boardto discuss a dumb mistake that a lot of people make when it comes to dieting for a 6 pack. You see, if you rely on calorie restrictionas your main and sole method of getting to a lower body fat level, you're going to runinto a brick wall a lot harder and faster than the one behind me. Here's the problem: we know that in orderto create a body fat loss you have to create a caloric deficit. We talked about that alot of times before. There's a thermodynamic
law that states that we need to do that. That's a given. It doesn't mean it has tocome from calorie restriction because the biggest mistake people make â€“ let's saythey're arbitrarily going to pick a 2000 calorie daily maintenance level; that's what yoursis. You want to create a 500 calorie deficit becauseyou know you need to do that in order to lose some weight and lose body fat. A lot of peoplewill do this completely through a 500 calorie restriction on what they eat. That's the easy way to do it and it's thefastest way because a lot of people will find
that they'll get results doing this, but thenall of a sudden they hit that wall and they stop seeing results. It's extremely predictable because as you'redoing this, think about the calories that you're also restricting from your muscles.Your muscles are going to be your best friends; your metabolically most active tissue to allowyou to raise this set point. Not from 2000, but maybe to 3000 in a day.If you have the metabolically active tissue, like muscle, to stick and allow you to burnmore calories throughout the day just because of the muscle you have to maintain, you'regoing to allow yourself a lot more dietary
flexibility in the long term. That is how you get this thing done 365 daysa year like I preach. So you don't want to do it that way. What you want to do isif you're at 2000, maybe what you do â€“ and a lot of people may not like to hear thisâ€“ they'll restrict their calories by a little bit. Take the obvious thing out of your diet. You'reprobably already pretty low as it is. This is probably not what you're eating in a day,but again arbitrary numbers. Take something obvious out of your diet that you know youprobably shouldn't have from calories and
then go burn 400 extra calories to get yourselfdown here. That is going to create a much more effectiveplan because you're still supplying key calories to the muscle that you're trying to build.Maybe you're not even working out and if you're not doing that, that's an even bigger disasterthat we can talk about in a different tutorial. You'd better be working out at the same timebecause otherwise you're going to become skinny fat. You're going to get thin, but you'renot going to look very good. It's like getting abs, but having no muscle. It's like the oldsaying quot;Having tits on a bull.quot; There's no purpose for it.
If you want to have a much more effectiveplan, unfortunately for some, maybe uplifting for others; you're going to have to get yourass into the gym and you're going to have to work out and start burning some calories. Our burst training workouts that we have plentyof here at AthleanX are geared to do exactly that; help you to burn a lot of calories quickly.You don't have to spend all day to burn 400 calories. You're not going for a slowjog here through the park. As a matter of fact, if you've seen one ofour tutorials here we actually did a 10 minute workout â€“ I'll link it right here â€“ wherewe did nothing but burpees. 10 different variations