Sublime

The American College of Sports Medicine recommends “progressive overload” as the most effective way to post muscle and strength gains.

progressively building strength. My list of primary exercises is short: squat, bench press, deadlift, and overhead press.

My prescription, simply put, is that every adult should consume at least 1 gram per pound of their ideal body weight each day. In particular, your first and last meals of the day should each contain a minimum of 30 grams of high-quality protein.

Obtain between 0.7 and one gram of protein per pound of lean body weight (range based on activity level) per day to ensure healthy metabolic function and preserve lean muscle mass. Limit carbohydrate intake to an average of 100 to 150 grams per day (or 50 to 100 grams per day if you seek accelerated fat loss), which will happen automatically when