Lean bulking year round

Houston Texans
Draft picks: Deshaun Watson (No. 12 overall), Zach Cunningham (No. 57 overall), D'Onta Foreman (No. 89 overall), Julie'n Davenport (No. 130 overall), Carlos Watkins (No. 142 overall), Treston Decoud (No. 169 overall), Kyle Fuller (No. 243)
Day 1 grade: A
Day 2 grade: A
Day 3 grade: A
Overall grade: A
The skinny: Deshaun Watson was an excellent college quarterback, and the Texans are hoping he becomes a great NFL quarterback. I'm with Bill O'Brien on this one, even though Houston parted with a 2018 first-round pick in trade up to get him. With Houston's defense playing well, they needed a leader and playmaker to get the offense rolling. Houston found the inside linebacker of the future with Zach Cunningham , a Daryl Washington-type defender who should be around for a while. They needed to find a running back, so they headed to Austin to pick up D'Onta Foreman , who could be a force if his weight is under control.

Thanks Radu, this article was exactly what I was looking for. I have been eating between and or so grams of protein per day and been eyeballing my portions and adjusting accordingly day to day my carbs and fat. I say day to day because I work a construction job where the intensity and calories I burn vary day to day and I have been working on getting a better sense of what days to eat a little more or less. I have been doing pretty good at eyeballing everything but it seems I have evened out over the last three months and gained little to no weight and although I am still progressing in my lifts I would say progress is considerably slower then in late spring early summer when my weight was still climbing overall and there already some plateaus in growth in some lifts. I don’t know my exact BF % but have what I would say I am generally happy with my definition. My plan is to just keep eating as I have been and simply add a little more food to tip the scale and begin slowly gaining again. My question when I hit google was how much food do I add? Your answer of 300 to 350 calories a day is exactly where I will start and monitor things from there. Once I level off again and stall out I will add a little more and I plan on continue doing so until around April when I will go for that short cutting phase you speak of. I have been using Gregs intermittent fasting as well off and on and I believe it has served me well to stay lean. I may use it off and on over the bulk but will definitely use this eating tool again in the spring when I want to lean out. I might look into one of Gregs programs you recommend as well.

Abbe,

'I am a huge fan of what youre doing and a former client (with great results in a rather short period of time I must add). Now my question, I am currently addicted to milk. I usually drink 1l milk (% fat from Arla) + my usual lunch. My goal is to lean out and I wonder if that 1l milk everyday besides weekends will be bad for me. '

Well, it depends. Like I said, liquid calories aint optimal to ensure maximal satiety.

Then again, some people have trouble eating all the food in the 8 hr feeding window even during fat loss, not to mention muscle gain. For them, adding liquid calories is completely logical and even necessary in order to meet caloric requirements.

So by all means, keep drinking your milk. But if satiety is an issue, ditch it and replace it with whole food. And if you ever need to adjust calories downwards to keep losing, the milk should be the first to go.

I have about 20 pounds to go before I get a flat stomach, but I also want to build muscle and get in better shape. I used to be more muscular than I am now (and fatter), and my muscles have atrophied somewhat. I’m in a calorie deficit now to eliminate my pot belly, and I’m also eating lots of protein to feed my muscles after my workouts. I’ve heard that as long as I’m in a deficit, I won’t build muscle. But I can look in the mirror and see better shape and larger muscles already, so I know something is working. How is this explained? Btw, I’m 49, 5’10” and about 190 lbs.

Need to Eat Something in the Morning? Human beings evolved on a fasting and feeding cycle. We spent the majority of our existence fasting or eating lighter during the day while actively tracking, hunting, and gathering our food. We spent the evening relaxing and feasting on the majority, if not all, of our daily food intake. This structure fits with our natural instincts and social patterns. It’s not all or nothing, though, and if you absolutely can’t handle not eating for a few hours after waking up, here are some options that won’t hurt your results: ¼ cup nuts, a serving of fruit, 8 oz lean meat, 4 eggs, or 2 tbsp natural peanut butter.

Plasma and muscle glutamine levels are decreased post workout and it can take hours before they are restored (Rowbottom, 1996). A study examining the effect of free-form glutamine and glutamine peptide ingestion on muscle glycogen resynthesis found that plasma glutamine was decreased by 20% post workout with the ingestion of glucose only (control), showed no change with ingestion of whey protein or wheat protein hydrolysate plus glucose drinks, and a 200% increase with ingestion of free-form glutamine plus glucose drink (VanHall, 2000). Free-form glutamine supplementation was needed to elevate plasma glutamine levels post workout.

Lean bulking year round

lean bulking year round

I have about 20 pounds to go before I get a flat stomach, but I also want to build muscle and get in better shape. I used to be more muscular than I am now (and fatter), and my muscles have atrophied somewhat. I’m in a calorie deficit now to eliminate my pot belly, and I’m also eating lots of protein to feed my muscles after my workouts. I’ve heard that as long as I’m in a deficit, I won’t build muscle. But I can look in the mirror and see better shape and larger muscles already, so I know something is working. How is this explained? Btw, I’m 49, 5’10” and about 190 lbs.

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