Turn Macros Into Muscles

Here are my simplified steps, broken down for you, to start succeeding and reaping the benefits of muscle building.

1.Eat enough protein - about 0.8 x your body weight in grams

2.Know the difference between complete and incomplete proteins - you need to consume complete

3.Eat your carbs! - 40-60% of your diet should be carbs (carbs are equally, if not more, important in the building process)

4.Eat healthy fats - limit saturated (<10%) and trans fats (<1%)

5.Eat your fiber - helps remove waste

6.Limit salt intake

7.Eat when hungry

8.Eat in a caloric surplus - you need to eat enough to burn as fuel during your trading, as well as enough to build

9.Drink plenty of water - dehydration can mean poor muscle recovery

10.Decide if supplements are right for you - Although not necessary, if you are lacking any gaps, this may be beneficial to you. For example: not eating a well-balanced diet? - maybe consider multivitamin; too much protein to consume? - maybe add shakes.

**My favorite RivalUs flavor for a shake is Mint Chocolate Chip in the Rival Whey. I do 1 scoop of that plus I add one scoop of Barlean’s Greens in Chocolate Silk to get my vitamins and minerals in, and it is one crazy, delicious, chocolatey indulgence that does just the trick for my sweet tooth.

11.Sleep - Muscles are beat up in gym. Micro-tears take place (soreness) and happen often when building. They need their rest to repair and recoup for the next session.