To get wanted body composition I have to add 11 lbs muscle and loose 7 lbs fat.
Weekly exercise - 4 x 1,5h full body lifting workouts (squat, deadlift, press, bench, powerclean etc) + 4 x 1,5h bike rides or running
What would be best nutritional strategy for doing this? I'm aware of leangains but not sure considering current workload.
asked byAeRimmer (134)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on July 03, 2013
at 09:02 AM
- Get a nourishing template in place first! http://www.perfecthealthdiet.com/the-diet, honestly buy the book. http://amzn.to/QQ5hI2
- A good consistent workout program with progression and excellent rest. Sort out your sleep!
- Increase your calories on workout days 10% more is a good starting point.
- You could decrease your calories on rest days -10% is a good starting point.
- Do not over-train and under-eat! Keep check of your mood, anxiety and erection.
- Do not try and do a typical bulk diet unless you are fairly lean already. http://bit.ly/11APNY5
- Weight-loss is done with eating, it is not done with the workout. Exercise for strength, health, and increasing lean body mass not "burning fat".
- Carb-backloading is useful: http://bit.ly/12ayQWu
- Intermittent fasting is very useful, Lean Gains (16/8) or even Eat Stop Eat which is a great book and also provides a good example of how to setup a progressive workout.
- 30g whey protein post-workout.
- To repeat again. Be well nourished. Honestly your body will do the work for you, if you provide it everything it needs.
All the best!