1 ~ 2
~ 3 ~ 4
~ 5 ~ 6
~ 7 ~ 8
9 ~ 10
Once you stimulate growth you
need to ensure that your body can actually produce growth,
otherwise what was the point of stimulating growth.
1) Post training nutrition
As soon as possible after your
workout, have nutritious meal rich in protein and carbohydrates.
Choose something that digest very easily. After about two hours
east a high quality, nutrient dense meal. (including foods that
contain the essential fatty acids.) Bodybuilding nutrition isn't
just about protein, but protein intake is especially important
in the hours following your workout.
Through accurate calorie counting
and trial and error, you will discover (and then adopt) the
maximum daily caloric intake. It must contain high-quality
"nutrient" dense foods you can consume without
increasing your body fat level.
2) Rest and recovery
Conserve your energy and give
your body maximum relief so that it may recover from an intense
workout. You must Rest and sleep more often than usual. If you
must be awakened each morning, you are not getting enough sleep.
If your still wiped out 48 hours after a workout, you did to
much in the gym, and haven't rested enough.
Never train unless you've
recovered from the previous workout. If your feeling anything
less than 100%, significantly cut back on your training volume
(set, reps) and intensity (weight lifted) and consider taking
another day off.
If you don't follow these steps,
you'll accumulate a severe demand on your body before it has
time to recover from our previous workout.
This definitely will not help your long-term progress!!