Between work,
family obligations, and the occasional weekly hangout with the guys,
finding time to meet all of your health and fitness goals can prove to
be quite challenging. Compound those events with the conflicting ideas
concerning optimal workout times, meal frequency, and other factors and
the whole idea of building muscle becomes a confusing mess. To help
simplify the process, we’ve laid out a step-by-step game plan to your
ideal muscle-building day. Follow the steps below to set yourself up for
success in achieving your dream physique.
After spending six to eight hours horizontal in bed, your body is likely dehydrated. Taking into account that 75% of muscle tissue is water, the lack of hydration can really put a damper on your muscle-building abilities. Replenish the water you missed out on overnight with a tall glass first thing in the morning - before your first cup of coffee.
10 Surprising Ways to Quench Your Thirst>>>
2. Eat a high-quality breakfast
While the intermittent fasting craze has taken off as of late, breakfast is still an important meal especially for guys looking to build muscle. Your muscles likely aren't breaking down from lack of nutrition after only six to eight hours without food, but a solid breakfast is one of the best ways to get a jumpstart on proper fueling for the day and curb cravings. Plus, most guys have more time in the morning to focus on eating properly (provided you don't miss your first alarm). Start with a high-protein breakfast including a few sources of dietary fat. Finish the meal with another large glass of water.
6AM-8AM
1. HydrateAfter spending six to eight hours horizontal in bed, your body is likely dehydrated. Taking into account that 75% of muscle tissue is water, the lack of hydration can really put a damper on your muscle-building abilities. Replenish the water you missed out on overnight with a tall glass first thing in the morning - before your first cup of coffee.
10 Surprising Ways to Quench Your Thirst>>>
2. Eat a high-quality breakfast
While the intermittent fasting craze has taken off as of late, breakfast is still an important meal especially for guys looking to build muscle. Your muscles likely aren't breaking down from lack of nutrition after only six to eight hours without food, but a solid breakfast is one of the best ways to get a jumpstart on proper fueling for the day and curb cravings. Plus, most guys have more time in the morning to focus on eating properly (provided you don't miss your first alarm). Start with a high-protein breakfast including a few sources of dietary fat. Finish the meal with another large glass of water.
9AM-11AM
1. Eat a high protein snack
Like many other arenas, the best offense against snacking temptations is a good defense. Plan to take down a high-protein snack mid-morning to keep energy levels high and to prevent yourself from binging on the coffee cakes and cinnamon rolls.
2. Hydrate
Like many of your other coworkers, you’ve likely downed a few cups of coffee by mid-morning. Supplement your java habit with 10-12 ounces of water. The extra fluid will help to keep you hydrated and also prevent hunger pangs (combined with your high-protein snack) that tend to strike at this time.
The Caffiene Fix: Press Beyond Your Limits With Coffee>>>
3. Move
If you're like the majority of the American population, you spend the bulk of your day seated in front of a computer. That position can both wreak havoc on your posture and ruin your chance at your desired physique. To make matters worse, excess sitting has been correlated with metabolic disease, depressed mood states, and increased risk of cardiovascular disease. Beat them all by moving around mid-morning. After planning out your day and answering any pertinent emails, take a quick walk around the office. Try to move for at least 5-10 minutes. If you don’t mind being dubbed the office health nut, throw in some bodyweight squats and push-ups. Keep moving throughout the day trying to be seated for no more than an hour at a time.
1. Workout
Afternoon workouts are beneficial for several reasons. First, your body is likely more warmed up than first thing in the morning leading to less risk of injury. Second, hormones like growth hormone and testosterone are at higher levels ensuring that you get the most muscle-building benefit from your lifting session. Lastly, the demands of the workout session ensure that your energy levels are high, and you avoid the mid-afternoon slump.
To get the most out of your afternoon workout, focus on hitting your entire body combining multi-joint exercises like squats and deadlifts. This type of whole-body focus will further elevate your hormones and help you get in and out of the gym quickly.
2. Eat a high protein lunch
Protein is crucial to take in, particularly post-workout. Alongside your serving of this muscle-building macronutrient, be sure to include some fast-digesting carbohydrates like potatoes or rice. The carbohydrates will slow down catabolism – the body’s process of breaking down tissue during your workout. This results in a faster recovery and jumpstart on the muscle-building process.
3. Supplement with creatine
Creatine is one of the most popular sports supplements on the market for one reason – it works. The strength builder has been backed by numerous studies and offers a safe way for men to increase muscle mass. If you need to take back your daily dose, the best time is after your workout, so knock it back with your post-workout meal.
1. Take a nap
Skip out on the afternoon coffee and instead opt for a mid-afternoon nap. The quick snooze will leave you feeling rejuvenated for the rest of the workday. Afternoon naps also lead to increased productivity and memory function. To make matters even better, you only need a short time (10-30 minutes) to reap all of the benefits. Can’t skip out on work for a quick sleep session? Practice meditation instead. The quiet time can help you refocus your energy and attack the rest of the day with vigor.
2. Hydrate
While the rest of your coworkers are searching for energy drinks, load yourself up with a cup of water instead. The continued focus on hydration will help to replenish fluids lost during your workout as well as maintain energy levels. It also helps with digestion and prevents cravings for the sugar-filled temptations that lurk in the kitchen cabinets.
1. Eat a homemade dinner
After a long day of work, the last thing many guys want to do is hop behind the kitchen counter to whip up a gourmet meal. However, now isn’t the time to ruin your perfect day by hitting up the drive-thru on the way home. Top off your nutrition with a blend of protein, carbohydrates, and fat. Don’t be afraid of piling on the carbohydrates. Provided you’ve kept your consumption in check throughout the rest of the day, the increased carb intake might actually help you sleep better at night.
2. Limit the booze
A stressful day might tempt you to indulge in some evening cocktails. However, the excess booze intake could be detrimental to your hard work in the gym. While alcohol in moderation poses little threat to growing muscles, overconsumption decreases key hormone production and ruins sleep (not to mention the extra added calories). To build your optimum physique, keep alcohol consumption to a minimum (0-2 drinks/night).
Like many other arenas, the best offense against snacking temptations is a good defense. Plan to take down a high-protein snack mid-morning to keep energy levels high and to prevent yourself from binging on the coffee cakes and cinnamon rolls.
2. Hydrate
Like many of your other coworkers, you’ve likely downed a few cups of coffee by mid-morning. Supplement your java habit with 10-12 ounces of water. The extra fluid will help to keep you hydrated and also prevent hunger pangs (combined with your high-protein snack) that tend to strike at this time.
The Caffiene Fix: Press Beyond Your Limits With Coffee>>>
3. Move
If you're like the majority of the American population, you spend the bulk of your day seated in front of a computer. That position can both wreak havoc on your posture and ruin your chance at your desired physique. To make matters worse, excess sitting has been correlated with metabolic disease, depressed mood states, and increased risk of cardiovascular disease. Beat them all by moving around mid-morning. After planning out your day and answering any pertinent emails, take a quick walk around the office. Try to move for at least 5-10 minutes. If you don’t mind being dubbed the office health nut, throw in some bodyweight squats and push-ups. Keep moving throughout the day trying to be seated for no more than an hour at a time.
12PM-2PM
Afternoon workouts are beneficial for several reasons. First, your body is likely more warmed up than first thing in the morning leading to less risk of injury. Second, hormones like growth hormone and testosterone are at higher levels ensuring that you get the most muscle-building benefit from your lifting session. Lastly, the demands of the workout session ensure that your energy levels are high, and you avoid the mid-afternoon slump.
To get the most out of your afternoon workout, focus on hitting your entire body combining multi-joint exercises like squats and deadlifts. This type of whole-body focus will further elevate your hormones and help you get in and out of the gym quickly.
2. Eat a high protein lunch
Protein is crucial to take in, particularly post-workout. Alongside your serving of this muscle-building macronutrient, be sure to include some fast-digesting carbohydrates like potatoes or rice. The carbohydrates will slow down catabolism – the body’s process of breaking down tissue during your workout. This results in a faster recovery and jumpstart on the muscle-building process.
3. Supplement with creatine
Creatine is one of the most popular sports supplements on the market for one reason – it works. The strength builder has been backed by numerous studies and offers a safe way for men to increase muscle mass. If you need to take back your daily dose, the best time is after your workout, so knock it back with your post-workout meal.
2PM-4PM
Skip out on the afternoon coffee and instead opt for a mid-afternoon nap. The quick snooze will leave you feeling rejuvenated for the rest of the workday. Afternoon naps also lead to increased productivity and memory function. To make matters even better, you only need a short time (10-30 minutes) to reap all of the benefits. Can’t skip out on work for a quick sleep session? Practice meditation instead. The quiet time can help you refocus your energy and attack the rest of the day with vigor.
2. Hydrate
While the rest of your coworkers are searching for energy drinks, load yourself up with a cup of water instead. The continued focus on hydration will help to replenish fluids lost during your workout as well as maintain energy levels. It also helps with digestion and prevents cravings for the sugar-filled temptations that lurk in the kitchen cabinets.
6PM-8PM
After a long day of work, the last thing many guys want to do is hop behind the kitchen counter to whip up a gourmet meal. However, now isn’t the time to ruin your perfect day by hitting up the drive-thru on the way home. Top off your nutrition with a blend of protein, carbohydrates, and fat. Don’t be afraid of piling on the carbohydrates. Provided you’ve kept your consumption in check throughout the rest of the day, the increased carb intake might actually help you sleep better at night.
2. Limit the booze
A stressful day might tempt you to indulge in some evening cocktails. However, the excess booze intake could be detrimental to your hard work in the gym. While alcohol in moderation poses little threat to growing muscles, overconsumption decreases key hormone production and ruins sleep (not to mention the extra added calories). To build your optimum physique, keep alcohol consumption to a minimum (0-2 drinks/night).
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