Dude!
The last quarter of the year is here!
Today is the 1st of the month
And it's freaking Monday!
Could this start of the week get any better?
Of course! I am about to make it better for you ;)
Since there are only 3 months left in this year & you promised yourself that THIS YEAR was gonna be the one where you achieve your muscle & fat loss gains.
I want to share the 3
steps that I am doing everyday in order to make muscle gaining a reality.
So you can copy them & finally show up to your Christmas party looking swole AF.
Muscle Building in 3 Steps:
1. Eat Your Bodyweight x 20
Multiple your bodywieght by 20 and eat that amount of calories per day.
So if you are 150 x 20 = 3000 calories
Try to get at least 1 gram of protein per bodyweight pound too.
2. Sleep 7-8hrs a night
Honestly if
you only got more sleep (assuming you are training hard & eating a lot) this alone could make you gain muscle.
All the anabolic hormones your body needs to grow get released at night - so if you don't get enough rest you are basically making it harder to build muscle.
So get your sleep on & watch those muscle grow!
3. Get stronger every week
Whichever workout your are doing, focus on these:
- Doing more reps
- Lifting more weight
- Resting less between sets
- Or doing more advanced exercises
If any of those are happening each week you are getting stronger & you muscles will grow, no doubt!
If you currently don't have a workout program to follow or the one you are doing is not giving your results anymore:
If you follow it for the next 3 months - You Will Gain Muscle.
Let's finish this year strong!
