Supplements
- Protein
- Creatine
- Caffeine
Protein
Most folks, guys or girls, will want to focus on ensuring protein levels are met.
The most accurate way of calculating this is probably by lean body mass.
As a starting point:
- Guys should aim for 150g protein per day.
- Girls should aim for 110g protein per day.
Meal timing
- Generally, meal timing is a rather trivial variable. Some basic guidelines will take you far:
- Have a meal 1-3 hours before training. If you train in the morning, try to have as large and as late an evening meal as possible up to a point that doesn’t affect your digestion and sleep.
- Have a meal after training.
- Spread out protein.
Practical tactics for cutting
- Time based restrictions
- Meal based restrictions
- Food based restrictions
Practical tactics for bulking
- Focus even more in training sessions and up the cardio.
- Increase snacking