In this infographic you will learn some of the basics of how to build muscle. From what to eat to how to train, this graphic will help set you on the right path to building lean muscle.
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<img src=”https://3lbf6l2jthwj1sovtw21iy86-wpengine.netdna-ssl.com/wp-content/uploads/2014/04/Build_muscle_infographic.jpg” width=”612″>
<p>How to build muscle – An infographic by the team at <a href=”http://www.skinny2fit.com/”>Skinny2Fit</a></p>
I want to bulk my body
Great infograph, thanks.
Not using supplements? Really?
The 6 meals a day is also under debate. Otherwise, not too bad.
A few issues:
Protein intake: Suggesting as much as 1.7g per pound? For a 180 lb male, that’s over 300g of protein per day. This alone flies in the face of your other “stats” like only eating 35g of protein per sitting, and limiting protein intake to 25-30% of daily macros. Also, when suggesting carb intake, why say its per kg of body weight, when just prior to that you suggest protein intake to per lb of body weight. Keep it consistent.
The human body can only digest 35 grams of protein in one sitting? Pure bullocks. That’s a long debunked myth.The research has been done on this. Google is your friend.
“Your body is able to regulate the speed at which protein moves through the small intestines to ensure it can absorb all of the available amino acids.
This isn’t just theory, either.
A study conducted by scientists the National Human Nutrition Research Center (France) had 16 young women eat 79% of the day’s protein (about 54 grams) in one meal or four meals over the course of 14 days.
Researchers found no difference between the groups in terms of protein metabolism.”
And that 6 meals per day thing? Also way off the mark. Just another long held myth about “timing your nutrients” that sounds great, but utterly ignores how human beings metabolize nutrients.
Agree
Too many myth
Eat well and train harder fucking simple
Increase weight increase eating for size
Decrease weight more reps to rip or lose weight
They you go
Its also about what you eat. Including supplements especially Protein. Cottage Cheese is a good one for bulking up.
Great infographic! Having basic information and guidelines in one place helps forming a workout program that works for you or identifying what you are doing wrong if you don’t see the results you crave so thanks for sharing!
I started strength training 2 years ago – improved quick & started competing in powerlifting competitions & set some records – it was super awesome. I have an injury that is keeping me from lifting right now but I am continuing with body weight exercises & then added boxing as something new to learn. I ended up with about 10 extra lbs of fat & I’m not sure what I should be doing nutritionally – I kind of kept eating like when I was lifting trying to maintain muscle & now I’m not sure if I should base my calorie reduction on what I was eating or what iifym calculates & should I include the calories burned from boxing in my calculations.
You may want to read the following article. 🙂