Monday Mar 28, 2022

737 - The Ultimate Female Guide To Muscle Growth

Having a designated phase or period of time to prioritize muscle growth, is imperative to long term health, performance, AND fat loss (yes, even for fat loss). But understanding how to do this correctly makes all the difference, which is what I dive into today.

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Timestamps:

3:00 - Why a lean gain phase is important.

11:20 - Periodization timeline

19:30 - Rate of monthly weight gain

27:20 - Gaining at maintenance, first.

31:35- Macros ratios for muscle growth

31:00 - Training, sleep, cardio, and nutrient timing

35:55 - Entering into a surplus