Before you start obsessing over the hard math of macronutrient calculation, make sure you’ve got your dietary priorities in place. Here’s a guide anyone can use! How to: Pick several exercises and do each one 3 times, 8-10 repetitions each set with a 60 second rest in between sets. If you’re training for size go for lighter dumbbells and lift to muscle failure. If you want to see quick gains in strength pick the ones you can just barely lift.
Rule #3: Knowledge is not set in stone. Science is an ongoing process, and new studies are guaranteed to do one thing — provide us with new questions to ask. Use rules one and two to help build the best muscle building workout for your body, but remember we’re always learning and improving our understanding of what works best.
No one would ever call the Primal Blueprint a protein-sparing plan, but you’re going to have to eat even more than before Stuff yourself. I always say that body composition is 80% diet , and that goes for putting on mass as well as losing fat. You need to provide plenty of protein for all those hormones to synthesize, after all.
For example: Week1, do cardio and a little weight train, with 20%calorie deficit. Week2, do weight train with 10% calorie surplus. Then cycle. And, just in case it needs to be said, this is EXACTLY how you should progress with every exercise and every prescribed set and rep goal. Whether it’s 3 sets of 6-8, 3 sets of 8-10, 2 sets of 10-12 or whatever else.