It's one thing to be skinny and gain muscle. It's a whole different story to be tall and skinny while gaining muscle. After years of fasting and performing HIIT workouts I have left a lot of muscle mass on the table when it comes to filling out my frame. I am doing a lot of research while getting my CPT for gaining muscle while staying lean.
From what I have studied so far It really only comes down to a few key components from a scientific measure.
1. Maintain a caloric surplus while keeping a sustainable strength and resistance training program.
2. Implement progressive overload in each training session per week.
3. Make sure you are consuming enough protien for growth and recovery to occur after and in between your training.
4. Track your training in a log book or your phone to make sure you are progressing in factors such as weight being used, reps being perfomred, rest times, and other measurable variables that allow you to see your progress in real time. What cannot be measured cannot be improved.
5. Make sure you are recovering through 7-9 hours of sleep every night along with eating nutrient rich whole foods for the majority of your diet.
The nutrition aspect of these pillars varies widely for each individual. The easiest way to figure out the exact intake you need of carbs, fats, and protiens each day would be to hire a coach who actually know what they are doing in the fitness industry. This will save you a TON of time. I won't go into further detail about these key factors on this vlog alone, but will expand in the future as I learn and apply trial and error to my own training journey.
Any constructive feedback/critisism is fully welcomed and appreciated.
Thanks, Tyler
15 окт 2024
