Caloric Surplus Without Excess Fat Gain π₯
Muscle gain requires a strategic calorie surplus to help prevent fat gain while gaining lean muscle mass.
π― Aim for a Lean Surplus
π Prioritize Protein Intake
π₯ Nutrient-Dense Carb and Fat Sources
π Adjust Based on Progress
#caloriesurplus #fatgain #musclegain #fatloss #bulking #progress #bodyweight #wholefoods #musclerepair #onlinecoach #personaltrainer
The Incredible Orchestra of Facial Muscles, Nerves, and Tiny Molecules
#HumanBody #MusclesAndNerves #Biology #Neuroscience #MuscleScience #FacialExpressions #CellularBiology #Neurobiology #MovementScience #EmotionsAndBrain #MedicalScience #Anatomy #MolecularBiology #MuscleRepair #BrainCircuits
5οΈβ£ Reasons Sleep Impacts Muscle Recovery
Understanding sleep and muscle recovery is essential because sleep is the foundation of your bodyβs ability to repair, rebuild, and grow muscle tissue after training.
π§ Deep Sleep is When Muscle Repair Happens
π Growth Hormone Peaks During Sleep
π₯ Lack of Sleep Increases Inflammation and Delays Healing
#sleep #recovery #rebuild #growthhormone #deepsleep #musclerepair #proteinsynthesis #onlinecoach #personaltrainer #onlinefitnesscoach
β Smart Snacking to Support Muscle Growth π¬
Understanding smart snacking is essential for supporting muscle growth because it helps bridge the gap between meals.
π Choose Protein-Packed Snacks
πβπ Pair Protein with Carbs for Recovery
β±οΈ Snack Every 3β4 Hours
π± Prep Portable Options for Busy Days
#protein #musclegrowth #musclegain #carbs #snacks #timing #aminoacids #musclerepair #proteinsynthesis #onlinecoach #personaltrainer
Eating Every 3-4 Months: Myth or Muscle Building Strategy? π²
Grasping the reasoning behind eating every 3β4 hours isnβt about following a rigid rule, itβs about strategically fueling your body for consistent muscle growth and performance.
π Supports Muscle Protein Synthesis (MPS)
β‘οΈ Maintains a Steady Energy Supply
π½οΈ Helps Manage Hunger and Prevent Overeating
#myth #musclegain #musclegrowth #musclerepair #nutrition #diet #protein #calories #digestion #onlinecoach #personaltrainer
π High Quality Muscle Building Foods π
These foods help to aid in muscle repair and recovery for maximum muscle growth from your workouts.
π Grilled Chicken Breast
π³ Eggs
π£ Salmon
π₯£ Greek Yogurt
#musclebuilding #musclegain #musclerepair #musclerecovery #highquality #grilledchicken #eggs #salmon #greekyogurt #personaltrainer #onlinecoach
πͺπ₯ The Role of Muscle Damage for Growth
Understanding the relationship between muscle damage and growth is important because it helps you train smarter, not just harder.
π Muscle Damage Helps Muscles Grow
β οΈ Your Body Sends Help to the Muscles
𧩠Itβs Only One Piece of the Puzzle
βοΈβπ₯ Too Much Damage Can Hurt Progress
#muscledamage #musclegrowth #musclegain #weightlifting #strengthtraining #musclerepair #metabolic #soreness #overtraining #onlinecoach #onlinepersonaltrainer
π§ Hydration and Muscle Performance π§
Understanding hydration and muscle performance is essential because water is foundational to nearly every physiological process involved in building muscle and training effectively.
#hydration #muscleperformance #musclegrowth #musclegain #strength #endurance #waterintake #recovery #musclerepair #onlinecoach #onlinepersonaltrainer
π₯© Timing Protein Intake β±οΈ
Spacing protein intake throughout the day stimulates MPS multiple times, which is essential for muscle growth and repair.
β
π₯© Pre-Workout Protein
π Post-Workout Protein
ποΈ Spread Protein Throughout the Day
π Bedtime Protein
β
#timing #proteinintake #musclegrowth #musclerepair #preworkout #postworkout #distribute #bedtime #casein #musclerecovery #onlinecoach #onlinepersonaltrainer
Progressive Overload and Nutrition Alignment π
Alignment ensures your efforts in the gym translate into visible and measurable results!
π Increased Training Intensity Requires More Calories
π Protein Intake for Muscle Repair
π Carbohydrates for Energy
π Recovery Nutrition Matters
#progressiveoverload #nutritionalignment #trainingintensity #calorieintake #proteinintake #musclerepair #carbs #recovery #onlinepersonaltrainer #onlinefitnesscoach
Brandon Scott Partin
CITO Greenhouse