2012 | Day 188: No Plan B

MOTIVATIONAL OF THE DAY

True Strength

Strength is not something you SEE. It is something you FEEL. Something you DISCOVER. Something that overpowers you with its presence that you can’t help BUT notice it.

Strength is what you find when you think you have NOTHING left. When you run out of options and REFUSE to give in, knowing that there is something MORE out there. Something to live FOR. Something to keep you going, because it is NOT yet the end for you.

Strength is the PASSION deep inside you. It is the WILLPOWER that drives you. It is the DETERMINATION to never ever give up no matter what. It is the TEARS that you hide, the smile that shows when you feel like you are shattering inside into a million pieces that will never be able to be put back together. It is the LOVE you give when you feel like you are empty of all emotion and have nothing left.

Strength is so much MORE than can ever be described. It is a trait of those who LIVE on, who have survived horrors and circumstances that would break the human soul. It is the foundation built with FAITH that there is more to life than what is currently happening. It is knowing that there is something BETTER coming, to be made, to be created, to be SOUGHT and FOUGHT for. It is NOT making or accepting excuses on failure to rise to the challenge and be ALL that you can be.

Quote for Reflection:

TRAINING

Skip x 300 revolutions

Arms (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 6
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Alternate Incline DB Hammer Bicep Curls 4 x 16
5. Rope Tricep Push-Down 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Cable Bicep Curls (each hand with individual handle) 4 x 10
8. Overhead Rope Tricep Extensions 4 x 10
9. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 100-103 rpm

Stretch 20 min

OTHER NOTES

Sleep: Up an hour earlier than yesterday - only an hour off when I want to be getting up ALL the time henceforth, so let's make it tomorrow!

Energy: Fading again at ~1500, so headed home from work early, and no doing Abs as a second training session with cardio either (going to have to do this with Hamstrings tomorrow and make it five days re weights this week - no biggie).

Joints: Left wrist in so much pain today that I strapped it up for the second half of the day.

Quality of Training: Hit the heaviest body mass I have had in the last 3-4 years today (nothing to be proud of or happy with), and definitely felt it with Dips (who wouldn't feel an extra 20 pounds on their usual "comfort" mass?!), but knowing I am stronger as well, since tempo I slowed down on almost everything, despite the screaming in my wrists (THEY do not like the extra weight). No wonder my legs feel so heavy, and I hate the way I feel - got to TURN this around (I was 9.1% bodyfat on Sunday morning), no excuses (as embarrassed as I am to admit it, instead of going the way I wanted after my birthday I went in the complete OPPOSITE direction - the only consolation is that my delts and arms have grown more and are now the best that they have ever been, so will look better when I am leaner again).

Other Notes: As much as I hate to admit it, I have become rather dependent on my "staples" and being withOUT them, especially the stims (yes, one reason why I am fatiguing so easily is because I am perpetually anaemic - not iron deficient, but because of my blood disorder - and for some reason the stims seemed to help combat the usual fatigue I have) is a mini-nightmare. I don't feel much like me, even though I have been able to smile the last couple of days (work has been fun) and just want to return to my "normal" as SOON AS POSSIBLE!

Muscle and Strength: My first "fitness" article Breaking the Myth: "If I Lift Heavy I'll End Up Looking Like A Man!" (originally written for Applied Nutriceuticals and since published on multiple websites) has now been republished by Muscle and Strength - you can read it here.

2012 | Day 181: ...you're the only one...I can't forget you...

MOTIVATIONAL OF THE DAY

The Life I Chose To Live

The life I chose to live is the life I live and HAVE lived for a long time. The life YOU choose to live is entirely up to you, the way that my life is up to ME. We each make our OWN decisions on what our life is going to be like and be, and whilst you may OFFER your opinion on what you think I should be doing, realize that what you think of my life has NO sway over what it is.

I live life the way I WANT to live it. I live life so that I can look back with NO regrets. I live my life to make sure I make as MUCH DIFFERENCE as possible in the lives of all those lives I touch, if even for the briefest of time.

I live my life a certain way. With purpose. To fulfil a mission. Not for myself, but to see what I can DO, the IMPACT I can make, the POSITIVE change I can help instigate and bring, so that life is RICHER for all those in it.

I live my life with PASSION. A will to find a way, no matter what the odds. A mind willing to be open, work OUTside the circle but few would rather stay in. A soul open to that second chance, because we all can start over, and if you can give someone ELSE a second chance, that is a true blessing indeed.

My life may seem odd to those around me. Wasted with the talents they THINK I should be using. Thrown away because my values are not in line with theirs. But my life is NOT odd - it is the way I want it to be, and if anything is not, then I make sure I CHANGE it, so that it IS.

This is ME. This is MY life. This is what I DO.

Quote for Reflection:

Photo credit: John Hicks

TRAINING

Arms/Abs (30 sec recovery between trisets and quadsets):
TriSet A -
1. Close-Grip BB Bicep Curls 5 x 5
2. Dips 5 x 6
3. Skip 5 x 100 revolutions
TriSet B -
4. Alternate Incline DB Hammer Bicep Curls 5 x 16
5. Rope Tricep Push-Downs 5 x 6
6. Skip 5 x 100 revolutions
QuadSet -
7. Weighted DB Crunch (on bench, knees at 90 degree angle) 5 x 10
8. Reverse Curl (on bench) 5 x 10
9. Pikes (on bench) 5 x 10
10. Skip 5 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-104 rpm

Stretch 20 min

OTHER NOTES

Sleep: Went to bed just after 2300 and was asleep pretty quick - that's how shattered I was. Woke a few times during the night, but ended up sleeping for close to 10 hours!

Energy: Not a lot. Have pretty much been on the go constantly since got up yesterday - aside from the time I slept last night.

Quality of Training: Fcuking PAIN!

Muscle and Strength: Steve published another of my popular articles on Muscle and Strength today - check it out: Training for Muscle Growth: Physiological Adaptations And Lifting Weights To Maximize Mass

2012 | Day 172: Only Heaven...

MOTIVATIONAL OF THE DAY

The Future

We don’t know what the future holds. We cannot predict it. But - we CAN HOPE for it. We CAN TRUST in His promises and have Faith that He knows what He’s doing, the way He’s moulding our circumstances - turning negatives into positives, fears into dreams, failures into opportunities - so that we can have nothing but the BEST. He ALWAYS has something WAITING for us, even if WE make the choices that might eventually take us AWAY from those things. After all, we DO have FREE WILL, the power of CHOICE, and what we do is not always in line with what He would want us to do. But, it IS our life, and we HAVE that grace.

We do not have dreams in our hearts for NO reason, so if you have one that CONSUMES you, then know that it is there for a PURPOSE. You might not know what for - and if you do, then more power to you - but when you DO, then nothing but good things can eventuate from its fruition, no matter how hard the journey there might be.

Even if we have a dream in our heart, it is not meant to STAY there. It is meant to be SHARED. You’re NOT alone on your journey to bringing it about. And if you have a dream, YOU cannot wait for Him to just “do it” for you - YOU must get out there and DO it yourself. YOU need to build the foundation, start the framework of your masterpiece, find the tools to help you, the people who will build with you, make the final decisions on anything important. He might place a dream there, or it might be OUR dream, born from the passion He instilled in us, but it is up to US to ultimately DO something about it.

I don’t know what my future holds. But I know what I WANT it to hold. I know what my heart HOPES for it to hold. And I know what I must do to get there. The journey is not going to be easy by any means, but it is one that I am WILLING to take, obstacles I will run THROUGH, chase away any shadows of doubt with the light of belief. Whatever happens, I know that He is looking out for me, that if my dreams are in line with HIS dreams for me, then there is an incredibly amazing and wonderful future ahead of me, beautiful and BLESSED and well WORTH waiting for.

Quote for Reflection:

TRAINING

Day OFF

OTHER NOTES

Sleep: Didn't go to bed until close to 0300, but it was a while before going to sleep, having to get up for work a few hours later.

Joints: Shoulders still painful.

Body Composition: Same as last week, albeit eight pounds heavier (likely predominantly food and/or water weight, since my nutrition has still been hell this week). Have some more muscle mass in legs since been riding my bike around (yes, doesn't take much - something I am NOT thrilled about!), as well as in delts and arms (that I AM happy with - need to get THEM bigger and LOSE the mass gained in lower body).

2012 | Day 141: I WILL fly...With OR withOUT you...

MOTIVATIONAL OF THE DAY

YOU DECIDE!

There are many people out there ready and willing to tell you that you can’t do something, whether because they don’t believe in your dream or you or just don’t want to see you achieve something great. Don’t let YOURSELF be one of those people.

At the end of the day, YOU decide what you can AND cannot do. If you believe in yourself and your ability to do something, then you WILL do it. If you do not believe in yourself or that what you want to accomplish is possible for you, then you will NOT do it.

The mind is POWERFUL. BELIEF is powerful. Self-talk can have a powerful EFFECT on the psyche, affecting actions and decisions, all which culminate to a destination. If that destination is NOT what you want to see or where you want to be, then ADJUST your THINKING so that your compass is set in the RIGHT direction.

After all, even if you tell yourself that you “can’t”, even if that small voice of doubt in your mind whispers it, you do NOT have to listen. You can CHOOSE to follow your HEART and forge AHEAD, impulsive or not, listening instead to your gut, acting on INSTINCT. THAT is how you get things done, how you achieve GREATNESS.

So go ahead. ABOLISH the word and thought “can’t” from your existence. Reach for the STARS. Pursue the LOVE that consumes you. BELIEVE in YOURSELF. CHANGE your story. MAKE life work FOR you. YOU DECIDE!

Quote for Reflection:

TRAINING

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 20 min

OTHER NOTES

Sleep: Took forever to fall asleep, sleep broken, waking early, and up for the day.

Mood: Been an interesting day...Been an interesting last FEW dayS...

Libido: Surprisingly high for my mood.

Joints: Being careful of my wrists.

Quality of Training: Run this morning was actually NOT planned - well, not what was done or when it was done anyway. Was an effort at the time, but feels as if today has just been another day "off" this week.

Body Composition: 8.3% bodyfat - 0.5% bodyfat loss from last week, which surprised me a little, given that only THREE of the last seven days has been "good" re nutrition (yes, as good as my intentions re Lyle's "diet", it did NOT happen from 3.5 days after "starting"). My eating habits have helped me add a little more muscle mass though (albeit feeling very UNcomfortable with the additional water and food weight I am holding) - in back and legs (got to get RID of some muscle in my lower body, not ADD to it!), so no more work re Back (except for in my Full-Body session) and more running (less time cycling) re cardio. Girths continue to remain pretty symmetrical...So, not a complete fail the last week, despite training not even being at MAINTENANCE and nutrition being predominantly terrible...Another week to BE AND STAY ON track (and then afterwards as well, since I NEED to concentrate on my HEALTH)...

Other Notes: Things have not settled down any since coming back from Florida. But that's ok. I'm managing. And also seeing what I need to change - what I have KNOWN I have needed to change for a while now, especially when it comes to nutrition, for my health, and having tried, but "allowing" for falling back into old habits. NO MORE though! It CHANGES! NOW! I DECIDE!

2012 | Day 88: Look for the BLESSINGS!

MOTIVATIONAL QUOTE OF THE DAY

"Blessings come in many forms, but we are all blessed." - Harry "LHGFX" Grigsby III

For the complete Motivational, review Look for the Blessings | WPM Women.

TRAINING

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline Alternate DB Bicep Curls 4 x 8 per side
5. V-Bar Tricep Push-Down 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 8
8. Standing DB French Press 4 x 8
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 15
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 112 rpm

Stretch 29 min

Was a little tired last night, even though I didn't train yesterday, and drifted in and out of consciousness for about an hour from ~2115. Took G8 at 2223 and went to bed, passing out not long after, sleeping right through my first alarm and waking an hour later than "usual" (which is ok). Same as usual - woke feeling like someone was trying to drill through my skull, ears blocked as well (which is an interesting effect I have noticed every time I use G8 - not sure what would be causing it, though)...Headed off for HIIT. Right knee still very tender, but something I could ignore for a little. Besides, that pain was overshadowed by the sharp pain in my left anterior delt/biceps tendon, so much so that I almost stopped and doubled over at one point. But, kept going, as I do, taking all my preworkout stuff on returning to the hotel...Did better than last week on Close-Grip BB Bicep Curls, pushing through to make for each set at eight reps today, despite the pain in my RIGHT biceps tendon - vision actually blurred during second set, which was interesting and not cool. Dips were done deep and slow, feeling myself shake from the third set on, pushing it to make it through at eight reps on all sets, but barely for the last. Still loving the definition during skipping. Increased the weight by five pounds on Incline Hammer Bicep Curls, and did them alternating sides just to change it up a little - feeling it definitely on the last few reps of the last three sets, but DID it! Strength also up re V-Bar Tricep Push-Downs. Got a little frustrated with the skipping on this triset - going faster as aggression took over. Did DB Zottoman Curls for the complete set at the weight I started with last week, feeling the burn painful and ignoring it - as I was pretty much doing for all the pain during this session. Same weight as last week for two more reps each set re Standing DB French Press. For something a little different, tossed in Weighted DB Crunches instead of Rope Crunches, moving to Pikes (which have quickly become one of my favourite abs' exercises, despite the fact that my left hip - AND left KNEE as well today - pop and click on EVERY rep)...Since the Recline Bike was being used when I finished my weights and I didn't feel like waiting or using the CrossTrainer, I just walked back to the hotel and used the one in the Fitness Room there instead. Kept the pace reasonable, even though right knee was in pain...Looked at my knee afterwards, and it's swollen, looking like it did towards the end of December, which is not cool - I am going to have to watch it...Wednesday is supposed to have an evening 7-mile run - however, with my knee and wanting to be ok for tomorrow, I decided against it. Plus, I did Tuesday's training today, so it's ok to have only a single training session - that said, I WILL do a 7-mile run TOMORROW night, no excuses...

OTHER NOTES

Something I forgot to mention on Monday was that my arms (albeit still "small" by any standard) have definitely GAINED muscle mass, and despite my body composition being higher, I can actually see the separation between the short and long heads of my biceps, along with the brachialis, when flexed. Also interesting to note is that BOTH my biceps sit "higher" up my arm than they did, clear where the distal tendon starts. So, starting to "appreciate" what happened at the end of last year, seeing the blessing in it. Despite losing all the muscle mass (again) that I did because of it, I have managed to build it all back UP AND THEN SOME! This IS my 12th week back training since my injury-time-out though, so it is to be a little expected. The real difference has been noticed over the last couple of weeks though - since adding skipping to "make" a superset or triset in my sessions, so there's something to that (AND eating a lot more, LOL). Anyways, I'm glad to be back on track. NO more time outs for this woman (but I WILL be careful and watch myself, because it was this period back training after my wrist last year that the pain in my shoulders and biceps' tendons started making more noise than usual - and we all know what happened there, and I do NOT want my left side "put out", nor my right damaged more)!!!

Anyways, all that aside, it's been a good day today. Been very tired, but productive, a specific project I am highly EXCITED for and promises to be EPIC set in place around/"for" my birthday "weekend"

RCS Newsletter :: February 2012 | The MUSCLE Edition

This is my fourth week back in training after forced time out from multiple injuries... It is very apparent that I have lost the muscle mass that I have worked hard [TWICE!] to gain in my delts and arms...one of my goals over the next few months is to gain back the muscle my delts and arms...Several of those I have been working with also want muscle gains, so this edition is dedicated to everything MUSCLE..

This month in the 'Training' section, I have detailed the best exercises for building muscle mass.

In this month's 'Nutrition' section, I have outlined the optimal macronutrient amounts required for muscle growth.

Check out the sixth edition of the RCS Newsletter, "The MUSCLE Edition" - you can review it HERE.

Day 296: No Looking Back!

MOTIVATIONAL QUOTE OF THE DAY

"Stop obsessing about the past! How can you ever move forward if all you can think of are the times that you failed?…Because when someone hits you, you hit them right back! And if they beat you, make sure next time you beat them. Never falter. Never look back. Don't cast your eyes down in shame; once you do that you're embracing defeat…pride based on deeds, not words…win your honour back…There is no time to become distracted." - Demon King/Lord Arawn, Tears to Tiara, Episode 8

For the complete Motivational, review Never Falter | WPM Women.

TRAINING

Only a 20-minute cardio session off Maintenance Training this week, which is AWESOME!

Training completed this week:

Monday

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 12, 12, 10, 10, 8, 8
2. BB Military Press 6 x 10
3. Single-Arm DB Lateral Raises 6 x 12 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 104-106 rpm

Tuesday

Run 10 min @ 8.5 miles/hour

Arms/Abs (30 seconds recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - 4 x 8
2. Dips 4 x 8
Alternate Set B -
3. EZ Bar Bicep Curls - 4 x 21s
4. Incline Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 8
Alternate Set D -
7. Alternate DB Hammer Curls 4 x 30
8. Rope Crunches 4 x 25

Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm

Wednesday

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Thursday

Recline Bike 10 min @ 102-104 rpm

Chest/Back (30 seconds recovery between supersets):
SuperSet A -
1. Incline BB Bench Press 4 x 6-10
2. Supinated Lat Pull-Down 4 x 6-10
SuperSet B -
3. Flat BB Bench Press 4 x 6
4. Supinated BB Bent Over Rows 4 x 6

Post-Weights Cardio:
Recline Bike 20 min @ 112-116 rpm

Friday

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Seated Bent Over DB Rear Raises 4 x 10
6. DB Hammer Raises 4 x 10
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Cable Curved Bar Row 4 x 10
Alternate Set C -
9. Hanging Straight-Leg Raises 4 x 10
10. Rope Crunches 4 x 10
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm

Saturday

HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging

My resistance sessions have continued to get better and better. Despite spraining my right wrist during pre-weights last week (it's been my RIGHT wrist and NOT my left wrist in pain this week, LOL), I have been able to get back to "normal" training, so very happy about that. My strength is returning, even though it is NOT the focus, so that's a bonus. AND my deltoids and arms continue to look better and better re definition and vascularity when I am training - AND when I am NOT!

HIIT is getting better. Still trying to decide what the best form of action is re post-weights cardio, since I could not bring my bike and rollers with me, and I do not want to run after weights (running BEFORE weights works best for me, with spinning afterwards). I have been using the Recline Bike, but it is leaving "burn" rubbing marks on my back (which is odd, because no one else has a problem with it).

It was definitely better training "first thing" - I don't feel like I have truly woken up until I have trained (which can be a small "issue" if I have to wait until I have finished work to do it - after which I am usually exhausted and just want to go home to bed). Wednesday and Saturday mornings I was shattered on waking, and ended up having to do my HIIT Run after work, but it got done, and going to have to make a bigger effort to get it done first thing - I will "solve" this by allowing myself to sleep an hour later in the morning (which is ok, since I only have to do just under an hour of training - inclusive of stretching - those days, as opposed to ~2 hours).

Made a few changes to my training this week, so that I can best optimize it, especially with my working schedule:

Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Chest/Back
Friday - Full-Body
Saturday - HIIT Cardio
Sunday - Day OFF

OTHER NOTES

Body Composition back down to 9% bodyfat, at 114.4 pounds. So, 0.4% bodyfat loss this week, with a drop of one pound in body mass. For the FIRST time ever, my arms are the SAME girths when flexed AND unflexed - usually my right is half to an inch BIGGER than my left, so this injury had SOME benefits re "balancing" my body out. I am making rapid gains re muscle mass in my arms and deltoids as well - the definition AND vascularity is now constant and noticeable ALL the time, even when I am NOT training, when I am COLD, and when I am RELAXED, which I am pretty happy with. It's nice to see my upper body finally coming together re a better balance with my lower body, but also becoming more symetrical - something it has never really been before. Because of what I do, I have also gained a little mass in my lower body re glutes and thighs - this I am NOT happy with, and are going to do my best to get RID of (I know, I know - much harder to lose muscle mass in my lower body than to gain it, but it CAN be done; just got to make sure NO more lower body work, period, even at only bodyweight!)

Left wrist is now fine, It was my RIGHT wrist that gave me issues and I had it strapped up for a few days, but it's on the mend.

I have 2-3 weeks left to get myself into the "ultimate" best condition ever - it's a CHALLENGE, but I LOVE challenges, and what would life be withOUT them?! I CAN do it; I KNOW I can - just got to NOT step off the straight and narrow for the next month (and then some - because my health and fitness needs BETTER taking care of, period!)

Yeah the All Blacks! The Rugby World Cup is back HOME at last!!!

God Bless and have a beautiful Sunday!

Day 42: I Will Not Bow

QUOTE OF THE DAY

"There is no passion to be found in playing small - in settling for a life that is less than the one you are capable of living." - Nelson Mandela


MUSIC VIDEO OF THE DAY

Breaking Benjamin - I Will Not Bow




TRAINING

HIIT Cardio - Rollers:
a. 4 min in 39x18 @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (rpm N/A during efforts)
c. 4 min in 39x17 @ 110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A during efforts)
e. 4 min in 39x16 @ 110 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: Still over sleeping and feeling like I want to KEEP sleeping - this needs to end NOW!

Mood/Aggression: Wondering what the hell is going on . . . And working through it . . .

Energy: I still feel absolutely shattered . . .

Endurance: Fine.

Quality of Training: Not all that was planned, but intense enough . . . Might attempt my resistance training session a bit later . . .

Recovery: I feel like I was the one who just walked 550 kilometres in a little under a week, and not my younger sister!

Body Composition and Look: I see and feel all the areas that need improving ASAP!

Other Notes: Actually, come to think of it, started back on IGF-2 recently, at full dosage and not only the first thing I have been using for the last month - that could affect my energy a little the first week back on it . . .

Competition Notes: Eight weeks until competition - the "last minute" has been and gone . . .


FIT TIP OF THE DAY

If you want to gain muscle, you need to EAT for it! Next to resistance training, nutrition is the most important factor in the achievement of gaining muscle mass. For muscle accretion to occur, one must have a net positive energy balance of ~15% above maintenance, a moderate to high carbohydrate intake (55-60% total daily energy) to fuel resistance sessions, optimal protein intake (25-30% total daily energy) to ensure protein synthesis, and an adequate fat intake (15-20% total daily energy) to prevent testosterone levels falling.