NutritionĮnsure the bulk of your nutrition comes from foods that support your end goal of good health and high-quality mass gain. To start, you should have body fat of 14% or less, have at least 18 months’ training experience, and be willing to commit to five hours’ training a week. You will learn how to measure progress and respond to plateaus, so you can continue to improve well beyond Week 12. You’ll use five basic movements-push, pull, hip hinge, squat, and weighted carry-as well as learn to calculate your own nutritional requirements and build a diet from the plate up that’ll provide you with the know-how to add as much as a four pounds of muscle to your frame. But we know some of you are already itching to plan or make a transition to getting bigger and stronger and packing on size.
A majority of the workout-centric advice and tips in this issue center around fat-burning and workout routines that’ll help you get or remain lean all year.
