The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current recommendations suggest that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[30] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[31] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[32] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release.[33] That effect is somewhat overcome by combining casein and whey. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens, can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[34][35] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.[36]
Because I don’t want you to have to waste all the years and money that I did (not to mention the surgeon’s bills), I came up with a method of training and eating specifically for skinny-fat, injury-prone hard-gainers: guys who historically can’t gain muscle doing the workouts they find in magazines or on blogs. It’s also perfect for all guys over age 35 who need to be smarter with their training as they age.
The sartorius originates at the ASIS and proceeds to traverse obliquely and laterally down the thigh to eventually insert at the anterior surface of the tibia, just inferomedial to the tibial tuberosity, as part of the pes anserinus. In addition to flexing the hip and knee, the sartorius aids in the abduction of the hip. It is innervated by the femoral nerve (i.e., the posterior division of L2 and L3).
Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current recommendations suggest that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[30] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[31] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[32] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release.[33] That effect is somewhat overcome by combining casein and whey. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens, can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[34][35] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.[36]
For many people, appearance is the top priority when it comes to their posterior. But yoga practitioners also know that the glute muscles can do so much more than look great in jeans: They’re the primary players in many of the movements that make it possible to do yoga. The gluteus maximus, medius, and minimus—along with many other smaller, supporting muscles—act as a base of support for the pelvis and hips. What’s more, these hard-working muscles stabilize your femur (thighbone) in your hip socket, rotate your femur internally and externally, and draw your leg back. And yes, all of these actions also help us stand and walk, and even support us when we sit.
Just because your hip flexor region feels sore doesn’t necessarily mean the muscles there are tight — in fact, they might need strengthening. This is where that sports science debate we mentioned earlier comes into play. It’s important to identify whether you’re tight or if the muscles are weak. Again, the Thomas Test will help you identify if you’re maybe stretching something that actually needs strengthening.

But muscle can’t turn into fat, just like mud can’t turn into gold. If you quit lifting, your muscles mass will decrease over time because there’s no training to stimulate your body to keep it. And your body-fat level will increase if you don’t start eating less (since you burn less). The obvious solution when you stop lifting is to also stop eating so much.


I’m 6 foot and 154 pounds and I’m thinking of using this diet to bulk up before I do a cut to shed body fat for a more lean look. How good would this diet be to maintain body fat while building muscle and how much muscle could you expect to put on. Thanks. I do not want to gain that much body fat while bulking and if possible I would just like to maintain my current body fat while bulking.
Having a strong butt will get you far—literally. Our glutes are responsible for powering us through everything from long runs to tough strength workouts to a simple jaunt up a flight of stairs. Strong glutes that can take on the brunt of the work can help us avoid overcompensating with smaller muscles during lower-body exercises. Plus, beyond just helping us move, the glutes play an important role in "stabilizing our entire lumbo-pelvic-hip complex," says Cori Lefkowith, NASM-certified personal trainer and owner of Redefining Strength in Costa Mesa, California. That translates to better form, more efficient movement, and a reduced risk of straining your lower back and hips.
I know this goes against the recommendations you often see in stereotypical bodybuilding routines (i.e. the ones that involve having a single “chest day” or “arm day” or “shoulder day” once a week), but that’s just one of the many reasons why those types of routines suck for us natural, genetically-average people, and work best for steroid users with great genetics.
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat. Proteins, carbohydrates and fats are the three major macronutrients that the human body needs in order to build muscle.[24] The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[25]
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