Bulking Up vs. Leaning Out

BULKING UP VS. LEANING CUT Nutrition WATCH THOSE CALORIES PACK ON THE women PROTEIN men 11 14 grams of 0.8 protein per pound of calories per pound of desired weight desired weight Ex: 160 Ibs X 0.8 = 128 grams of protein per day 30% 40% 50% 60% REPS Light Astivity Athlete Training BIG Example (woman): 130 Ibs X 11 = 1430 1430 + (40% X 1430) = 2,002 calorles per day WEIGHT LOW HIGH NO. OF REPS HнН LOW REST TIME НннН 4 8-12 NO. OF REPS SERIOUS REST TIME minutes PUSH YOURSELF TO HIIT TRAINING VOLITIONAL FATIGUE MAKE IT PART OF YOUR ROUTINE STRUCTURE GET MOVING HARD AND AND GET THAT FAST HEART RATE UP FAVOR RESISTANCE TRAINING GO GET 'EM! CPt Ferre THE FIT FERRET thefitferret.wordpress.com @TheFitFerret