Pre-Workout

Fastest Way to Gain Upper Body Muscle by BRENDA BARRON Last Updated: Sep 11, 2017 livestrong.com
‘…You need protein to build muscle anywhere on your body, including the upper body. As a general rule, you need 1 gram of protein per pound of body weight you have. You can accomplish this by eating lean protein sources like chicken breast, fish and nuts. You can also have a protein shake before each strength-training workout to give your muscle-building power a boost…

Another way to quickly build upper-body mass is to change your diet. Along with the increase in protein intake, you also need to increase your overall caloric consumption. Building muscle requires a lot of energy so you need to be sure to fuel your body properly for the task. If you are not overweight, try adding 500 calories to your daily diet to see upper-body muscle growth. Vegetables and fruits are a must for good health, but be sure to load up on complex carbohydrates as well…”

What to Eat Before a Workout: 50 Pre- and Post-Workout Snacks greatist.com
“..We tapped Bob Seebohar, sport dietitian and exercise physiologist, for 50 snacks that offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid with recovery. While everyone’s nutritional requirements and preferences are different depending on their goals and activities, you actually don’t need to eat much to work out for 60 minutes or less, says Seebohar, so keep these in mind for your longer sweat sessions. Read on for what to eat before a workout, plus the snacks to grab after…”
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com

Arms

-Forearms

Dumbbell Exercises for Forearms, from dumbbell-exercises.com

Forearm Workout With Dumbbells

Biceps

Bicep Exercises – Exercise Guides bodybuilding.com

-Barbell Curl

Barbell Curl Exercise Guide and Video – Bodybuilding.com

How Bicep Curl Properly – Bicep Curls Tutorial

Post -Workout

The best post-workout foods by Lisa Freedman mensfitness.com
Eat these after a hard day at the gym to promote muscle growth and aid in recovery.
“..Some quick gym science: Your body stores excess energy in the form of glycogen and protein. When you work out, your body burns fuel from anything you’ve eaten recently, and then it breaks down stored glycogen. Your muscles start to use available protein to rebuild within a few hours of working out, but your body is especially good at absorbing carbs and protein within 45 minutes after your workout—the post-workout window you’ve probably heard about…

“It all comes down to the carbohydrates and protein,” says Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association. “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If your main goal is to build muscle, try to eat at least 30 grams of protein and 30 to 35 grams of carbs within about 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout….


How to Build Muscle: 5 Step Guide to Lean Gains muscleandstrength.com
“.. STEP 1: Calculate Your Calorie Needs

First thing’s first, you need to determine your basal metabolic rate (BMR). BMR is essentially an estimation of the minimum energy required to keep basic bodily functions online (heart rate, respiration, etc.) if you spent an entire 24 hour period at rest.

After you establish your BMR, you’ll need to use the active factor multiplier to calculate your total daily energy expenditure (TDEE). This is a combination of the calories need to maintain your basal metabolic rate coupled with your daily activies.

BMR Calculator – Start here, you’ll need this number for subsequent calculations.

Lean Bulk. A lean bulk is generally recommended for healthy individuals at an average weight. Use the fol..”

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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