Nutrition for Hypertrophy and Strength | أين عضلاتي؟

Iron and Carrots - حديد و جزر

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Nutrition has a major role to play when it comes to aesthetics and training performance, in part one of this episode I discuss the updated nutrition recommendations to optimize training adaptations, and in part two I respond to some questions regarding bulking, diet setup, and body image.

الأكل بيلعب دور مهم لو هدف التمرين الشكل أو حتي الاداء، في الجزء الأول من الحلقة، هاتكلم علي الحاجات اللي ممكن ناخد بالنا منها في الأكل، عشان تحسين نتيجة التمرين، و في الجزء التاني، هارد علي شوية أسئلة عن زيادة كمية العضلات، الدايت المناسب، و تقبُل شكل الجسم.

Resources:

1. Kids now dream of being professional YouTubers rather than astronauts, study finds
2. The #1 Worst Drink for Men, New Study Suggests
3. What does the study actually say
4. Study interpretation
5. Nutritional Recommendations for Physique Athletes
6. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review
7. The effect of an 8-week low carbohydrate high fat (LCHF) diet in sub-elite Olympic weightlifters and powerlifters on strength, body composition, mental state and adherence: a pilot case-study
8. Subcellular localization- and fiber type-dependent utilization of muscle glycogen during heavy resistance exercise in elite power and Olympic weightlifters
9. Study Interpretation
10. NIH Calorie Calculator

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فصول

1. Intro (00:00:00)

2. Part 1-The Pyramid (00:00:28)

3. Step 1-Calories (00:02:22)

4. Step 2-Protein (00:03:27)

5. Step 3-Fats (00:05:16)

6. Step 4-Carbs (00:06:02)

7. Thoughts on tracking your food (00:09:00)

8. Part 2-Q&A (00:11:28)

9. Question 1 (00:11:30)

10. Question 2 (00:12:27)

11. Question 3 (00:14:05)

12. Closing (00:17:29)