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About This Gig

PROTEIN
With protein being the main component of muscle tissue,
your intake of it must remain high no matter your goal. To
make size gains, you need at least one gram of protein per
pound of your body weight to support optimal growth.
When dieting, you must create a caloric deficit—but that
can cause muscle loss if you end up cutting protein to do
it. That’s why we increase protein intake and decrease
starchy carbs. To get lean, you may increase your protein
to as many as 1.5 grams per pound of body weight; but
start lower and increase gradually as you reduce your
calories slowly. If you feel like you’re not recovering from
training or you’re losing muscle, up the protein fast.
The best protein sources are eggs, chicken, fish, lean
beef, turkey, quinoa (for vegetarians), and protein powder.
A three-ounce portion of lean meat or fish is about the
size and thickness of the palm of your hand and contains
20–25 grams of protein, five grams of fat or fewer, and
zero carbs.