![]() Hot lemon water, if you really want to be healthy, works too. If you drink coffee, it’s fine to have that in the morning. This will allow you to optimize fat burning, while preventing muscle breakdown. If burning fat is your primary goal, I highly suggest taking BCAA’s before and after your workout. Also, lots of people take 5g BCAA’s before and after their workout to prevent muscle breakdown. One solution is what you suggest in your comment. However, if you also want muscle definition, then you need to find a strategy to avoid muscle breakdown. This forces your body to burn your fat stores for energy. Adjust the calories so that it is right for you.įor optimal fat-burning, you would do everything on an empty stomach. ![]() However, you should start eating the same type of meals. It’s something that a bodybuilder uses weeks before a competition. It is something that his trainer says you work up to. The Rock diet, in terms of the amount of calories he eats, is not for everybody. If you’re suffering from DOMS (Delayed Onset Muscle Soreness), where you’re not sore the next day, but are sore the day after, then you know you need to up your protein consumption. Eating 7 meals a day, a 200 pound person would want to eat 23 grams of protein per meal. A 200 pound person should eat 160 grams of protein. A 150 pound person should eat 120 grams per day. Likewise, a 120 kg person should eat 216 grams of protein per day. A 100 pound person should be eating 80 grams of protein. So, a 100 kg person (of lean bodyweight) should be eating 180 grams of protein. Get half your calories from protein and half from carbs (30-40%)/ fat (10-20%). Note that these guidelines are for lean body mass, don’t include excess fat you may have in your lean bodyweight calculations. Guidelines for eating the proper amount of protein, while bodybuilding, are that you should eat 1.8 grams of protein per kg, or. You always want to eat your protein combined with a starch and a vegetable. Tailor your diet by eating the right amount of protein for your bodyweight. You don’t have to eat as much as The Rock, just the type of foods that he eats. He has been nice enough to post his diet multiple times on Twitter. Also, check out the diet information on The Rock workout page. It’s fun, and has a lot of variability to it to keep it exciting. Depending on who you ask, your diet is 70-80% responsible for determining how lean you will be. I suggest doing the workout that most inspires you, since this will keep you motivated. Check out The Rock Workout, that’s the one I’m currently doing. The Rock was kind enough to share not only his workout, but his diet, in full detail via twitter/instagram. The Rock Workout is the one to go to, based on the goals you specified: to get bigger and leaner. ![]() Still, there is one workout where I’m constantly surprised by the shear amount of “this workout changed my life” type of emails I receive. I’m sure you’ll get insane results if you do it, combined with a clean diet. The Lucky Ones / Navy SEAL workout is insane. The Zac Efron 3-2-1 workout is great if you’re short on time. Likewise, try the Zac Efron workout if you’re inspired by his physique. I read the entire book, and put all the “cliff notes” together to form the workout. All the information is straight from the horse’s mouth: Brad Pitt’s trainer for Troy. Do the Brad Pitt workout if you’re totally inspired by the physique that Brad Pitt had in the movie. The Brad Pitt Troy workout is great because of the diversity of the workouts. Looking for more Workouts For Men? Get The Best Male Workouts Here! Brad Pitt Workout Thursday Routine = Arms In the breakthrough moment, you teeter on the edge of failure, because you’re not sure that you can perform even one more rep. Instead, Brad Pitt’s trainer Gregory Joujon-Roche wants you to reach a breakthrough moment: Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.”Ĭounting reps isn’t what’s important. After 4th set of abs, end with run on treadmill for 5 minutes the abs, Gregory Joujon-Roche wants you to go to failure.Do 2 minute sprint between each ab circuit.2 minutes treadmill 85% heart rate (160 BPM).After 10 minutes, make sure your heart rate is After 20 minutes, stop and do these three core abs exercises: (Ab Circuit).Brad Pitt’s trainer, Gregory Joujon-Roche makes sure Pitt is at the correct heart rate levels, by using a heart rate monitor. It starts with the Treadmill Cardio/Abs Routine. Here’s the Wednesday Abs Focus weightlifting routine.
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