Male trainer lbs

Pavel Ythjall

Before workout 35 grams of dextrose with whey protein After workout meal 1 50 grams of dextrose 30 minutes later meal 2 50 grams of easily digested carbohydrates 30 minutes later meal 3 30 grams of medium fast digested carbohydrates 60 minutes later meal 4 20 grams of medium fast digested carbohydrates As you can see, the amount of carbohydrates increases when you want to increase your weight The best strategy to gain muscle with small increase in body fat is to have small, evenly spread out...

When

Pavel Ythjall

In order to keep your muscles from atrophying and to keep them growing, you have to supply them with protein often. Minimum number of meals a day is six, but eight is better The smaller the meals, the better your body absorbs the nutrients without adding body fat. When you divide your total grams of protein in many small snacks you ensure better absorption. Breakfast is very important. At that particular time your body has been in a depleted state for about 8 hours. You then need to up your...

How much of carbohydrates after training

Pavel Ythjall

Ingest 0,5-1 gram of carbohydrates for every pound of bodyweight directly after training. The more difficult it is for you to gain muscle mass, the more carbohydrates should be included after workouts. The body is primed for muscle building up to three hours after working out and during this time you want to keep your levels of insulin in a steady state. One way to do that without gaining body fat is to have small portions of carbohydrates. One example I weigh 120 lbs and easily gain muscle...

Commitment is key

Pavel Ythjall

When you decide to follow a diet plan that tells you to have about 10 small meals a day, you need to pay attention to the size of your servings. You're not supposed to eat more than you do when you're not on a diet. You're supposed to divide your already existing meals into smaller ones. This means you may not feel as full as when you have your bigger, but fewer meals. It takes some time getting used to this method, but it pays off Photo Pavel Ythjall Stockholm, Sweden 2003 Photo Pavel Ythjall...

What about the other meals during the day

Bingo Rimer

I cannot have too many carbohydrates without gaining fat. My body does build muscle easily but I also gain fat pretty easy For those who are like me I recommend eating a whole lot of green vegetables at the other meals and keep the most carbohydrates just before and after workouts. This is when I need the energy. I have a big appetite and I wouldn't feel full if I was to eat small portions of high-calorie dense carbohydrate foods. My strategy is to consume big portions of vegetables during the...

Nutrition

Pavel Ythjall

There are many different diets that all promise the same thing to get you ripped and muscular. I have tried quite a few but the last one and a half years I have improved my physique and to a great extent I have my diet to thank for that. Before I followed the conventional bodybuilder diet, I never thought I would use dextrose sugar before and after working out even when I was on a strict diet What you're now going to take part of is the best ever diet plan I have used so far. It's not a...

Different kinds of protein

Patrik Elfwing

There are several sources of protein and they all have advantages. The most efficient proteins come from milk, meat, egg and fish. Less effective and easily absorbed proteins you find in beans and soy products. Whey protein is the fastest acting protein and perfect for pre workout meals and post workout meals. Milk protein like caseine acts slowly meaning the muscles get a steady supply of amino acids for a long time. Photo Patrik Elfwing Stockholm, Sweden 2002 Photo Patrik Elfwing Stockholm,...

Carbohydrates

Pavel Ythjall

The most anabolic nutrient is carbohydrates. There are many myths about carbohydrates and I used to believe them too. Since you need energy for your workouts, carbohydrates are a must. They are stored within your muscles as glycogen, meaning they are fuel for training intensely. Doctors almost always recommend a diet high in carbohydrates as much as 60 of your daily calories but for bodybuilders and fitness enthusiasts this is too much. Too much energy can easily get stored as body fat. We...