17 Sep 2021

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Ep. 173 - #AuthenticAF P2 | Macros, Meals & Muscle

Welcome back to the next part of our #AuthenticAF series, where we’re going to be talking myths around macros, meal timings and how to grow muscle mass for both men and women. We talk all things proteins, fats, carbs while diving into some of the research, myths taken from the bodybuilding world, and the best practices required to transform your physique. If you’ve got myths you’re confused about and want us to debunk them, just send us an email at podcast@rntfitness.com.

“Your calories don’t dictate your progress, your progress dictates your progress.”

- Ivan Gavranic
 
Timestamps:

00:00 – Intro

01:54 – No carbs after 6pm

11:15 – Diet breaks, restrictions and refeeds

22:00 – How much protein should you have?

29:12 – Protein timing and MPS

32:17 – Leucine supplements

36:04 – Insulin spikes and fat burning

43:20 – Calories, protein, carb, and fat allocation

46:23 – Important dietary indicators

47:52 – High/low fat diets in males and females

51:15 – Objective accountability

53:13 – Consolidation and muscle building

1:00:31 – Body weight ranges and strength

Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:  
  
  
For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!  
  
If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.  

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