Muscle And Protein Guide

To your health and happiness, Joshua “Coach” Kozak

HASfit’s Top Secret Muscle and Weight Gain Diet is what you’ve been looking for! You need an easy to use system to get bigger and build muscle while staying lean. Oh yeah, and you want it for free! We designed this system to be easy for you to integrate into your daily routine and keep it there. By eating healthy carbs and lots of protein, wekeep you in the muscle building zone all day! You’ll be eating 5x per day and shopping around the outside of the grocery store buying fresh and unprocessed foods.

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Print the Meal Plan page and put it on your refrigerator. Read the entire plan and refer back to it often. Protein at every meal! Don’t miss your post-workout nutrition. Your body requires refueling. Don’t be astranger! Ask our trainers questions at Facebook.com/hasfitness Plan your meals ahead of time. If you are on-the-go, then make your meals ahead of time and bring them with you. Buy easy snacks like nuts and protein bars that you can take with you wherever you go. Not having time cannot be an excuse if you are to be successful. How dedicated are you?

Great question! EVERYONE has a differentopinion on how much protein you need to gain muscle. I’ve read anywhere from only 40g to a monstrous 3 x your bodyweight! If you don’t eat enough protein, then your muscles are malnourished and atrophy. But if you consume too much protein, then you put a major strain on your liver and kidneys. So what are you supposed to do? … After over a decade of training athletes, parents, bodybuilders, a HeismanTrophy Winner, and skinny teenagers I’ve come up with a proven system to get you the perfect amount of fuel needed to add mass. The secret is to fuel the body most on high activity level or hard workout days and pull back on recovery or off days.

THE TOP SECRET FORMULA
The formula is really easy to use! Just multiply your bodyweight by 1 for lbs. or 1.55 for kg. and then add your activitylevel. The meal plan gives a range of how much protein to eat at each meal. Add your protein intake from each meal in grams to get the total recommended grams to build muscle for your bodyweight. Grams of Protein Per Day = (Bodyweight in lbs. x 1 OR Bodyweight in kg. x 1.55) + Activity Level Activity Level 1 = OFF Day No Workout ADD 0g Activity Level 2 = High Intensity or High Volume Workout (Harderworkout) ADD 50g Activity Level 3 = Low Intensity or Low Volume Workout (Easier workout) ADD 25g : If I weighed 150lbs and I had a hard workout that day then I would consume 200g of protein (150lbs + 50 for Hard Workout) spread throughout the day.

You may be asking yourself, why do I have to eat 5x per day? Gaining weight is all about keeping your body fueled throughout the day. If you go longerthan 3 hours without eating your body starts to enter what is called a catabolic state. A catabolic state is simply a state of muscle breakdown. We want to keep you in an anabolic state, meaning muscle buildup. Frequent eating also helps keep you lean by regulating your sugar (or insulin) levels. If they are too high, then your body is storing the extra sugar as fat. If you haven’t eaten inhours, then your sugar levels are low and your body is in starvation mode. During starvation mode your body will eat away at your muscle for fuel. It is impossible to gain muscle in the starvation mode! Our goal is to keep you in an anabolic state all day long. By eating every 2-4 hours, consuming lots of protein, and eating foods with low glycemic levels (foods that don’t spike your sugar levels) weare able to keep your body in the muscle building state! If you are used to eating only 1 or 2 meals per day, then this is going to be a major adjustment for your body. It may be difficult to eat frequently over the first week as your body adjusts, but keep forcing yourself to eat and it will get easier! After the first week you will notice your body will feel more energized, your mind will feel...