Bigger Leaner Stronger So I'm totally settled at work and totally flabby, soft, weak and entirely lacking in any functionality whatsoever it's time to sort my life out. Law #1: Muscles Grow Only if They’re Forced to, Law #2: Muscles Grow from Overload, Not Fatigue or “Pump”, Law #4: Muscles Grow Only if They’re Properly Fed, Doing Low Weight and High Reps Gets You Toned, Eat on a Schedule That Works Best for You, Law #1: Eat Less Than You Expend = Lose Weight, Law #2: Eat on a Schedule That Works Best for You, Whole Food Proteins Lean meats (beef, pork, chicken, and turkey), High-quality plant-based protein supplements. Fitness really is basic and bloggers and magazine writers need fresh content every week/month so a lot of it is fluff or sponsored content to push bad products on you. If you definitely don’t like how your body feels after trying a few full rest weeks, or if you come back weaker, then try the “De–load Week.”. **Calves, abs, dips, and incline bench (only on upper body day) are the only exercises I stray from the 4-6 rep rule. (The two main components to losing weight is calories burned and calories consumed). As far as taking days off, I never plan my rest days. In order to meet your daily protein requirements, here are your choices: Eat carbs in the medium-high range of the glycemic index (70–90 is a good rule of thumb) about 30 minutes before you train and within 30 minutes of finishing your workout. I’d say we hover at about 1 hour and 15 minutes without any sort of urgency, and we can be out in as little as 50 minutes if we are in a hurry. For a bulking diet, I would probably eat a bowl of oatmeal before a workout. I do barbell curls and I actually don’t move up weight because my wrists hurt. One of the best investments of my life. To gain significant amounts of muscle (ten pounds or more), bulk until you’ve gained the size you want, and then cut to lose the fat. Eat 2 grams of carbs per pound of body weight per day. For calves you can do whatever you want. Consider your workout structure as follows: Mike Matthews recommends taking a week off, or a deload week, every 8-10 weeks in Bigger Leaner Stronger. Bigger Leaner Stronger takes the guess work out of how much weight you should lift to lose weight and build muscle. The strategy is so basic and straightforward I don’t have to return to the book after reading it once. Eat 1 gram of protein per pound of body weight per day. I just finished my 28-day cut following the diet and workout plan outlined in Mike Matthews’ book, Bigger Leaner Stronger, and I’m pretty pleased with the results. Try both, see which one you like better. If you can do 7 reps, raise your weight. I rave about this book so much because I read it one time and now I know the fastest way to lose weight and keep it off with relatively little effort. Matthew’s likes egg protein powder or 0% fat Greek yogurt or low–fat cottage cheese for his pre-sleep protein, but casein is another common choice. “Every time you buy one of the big bodybuilding magazines, you’re paying to be lied to”. The Bigger Leaner Stronger Workout Plan calls for five days of weightlifting, as much cardio as you’d like to do based on your goals and what you now know, and two days of rest from the weights, and one day of complete rest (no exercise whatsoever). If I can see abs, I’m content. Always move your reps with control. I use Harbinger HumanX Line Wrist Wraps. “Meat” doesn’t only mean red meat. I have shared my experience with the Bigger Leaner Stronger diet in this article. For abs you can do whatever you want. Eating before a lift does for your strength what eating a mushroom does for the Mario bros. That is, it makes you stronger. It will make you a monster. Gold Standard has the best flavor and it is the best value for what you get. I hate to drop the “it depends” answer because it’s not always useful but I’ll try to break it down here. I highly recommend adding … No jerking), Pull ups; wide-grip, forward-facing (to achieve a 4-6 rep range I clasp a 45lb dumbbell with my feet), Close grip, lateral pulldowns; neutral grip handles, Incline bench** (On upper body day I work in the 6-8 rep range for incline bench), Dips** (I strap a 45lb plate to myself with a belt and do 3 sets of 15 reps). From what I've read so far, I figured his recommended workout routine would be something like strong lifts or ICF since he talks about compound lifts and lower reps, but then I did a google search on what program he recommends and it's a typical split (chest/arms, etc). I don’t have any tricks up my sleeve. It improves muscle recovery by increasing blood flow to muscles. Get much of your fats from unsaturated sources such as olive oil, nuts, peanut oil, avocados, flaxseed oil, safflower oil, sesame oil, or cottonseed oil. My girlfriend is my workout partner so we are moving weights on and off a lot. Without further ado, let’s get into how I utilize the Bigger Leaner Stronger workout routine to get skinny fast. When I see my body getting a little loose, I take measures like this 28-day cut and trim the fat…literally. Anyone else trying to make it more complicated just needs fresh content every week. Secondary exercises: Important. Does Bigger Leaner Stronger work? Then something would come up that would screw up my gym time on Friday, maybe even Saturday. These are the foundation of your gains in every aspect. In your first warm-up set, you want to do 12 reps with about 50% of your “heavy set weight” and then you rest for 1minute. Couple the Mike Matthews diet plan with basic compound-lifts and presto, you have weight loss! So just the weight training for me. 3 sets of 30. You’re going to burn off that sweet-looking muscle. Whole food protein is protein that comes from natural food sources, such as beef, chicken, fish, etc. People want to know the best way to lose weight, the fastest way to lose weight, and also how to build muscle and look jacked–well, this is it. I warm up like this for my first exercise each day. Bigger Leaner Stronger works. I’ve had mine for two years and use them every day. I've been an accountant, a salesman, and now a writer. That’s because Bigger Leaner Stronger keeps it simple. You’ve seen the write-up. Then up the speed or resistance and do a dead sprint for 30 seconds. I'm Kyle Milligan. If there’s no way for you to lift five days per week, Matthews recommends the following three-day program: Matthews likes to change out an exercise or two from each workout every 8–10 weeks (after his De–load Week).