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 firstname.lastname@example.org.
“Your calories don’t dictate your progress, your progress dictates your progress.”
- Ivan Gavranic
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
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