Episode 173 – #AuthenticAF P2: Macros, Meals & Muscle

Episode 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

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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.



[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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Akash Vaghela is the Founder of RNT Fitness, where his mission is to see a world where everyone experiences the power of a physical body transformation to act as a vehicle for the greater good in their lives. Akash has produced 200+ blogs, 100+ videos and hosts the RNT Fitness Radio podcast, which has amassed over 110,000 downloads in 90+ countries across 100+ episodes. Alongside this, he's been seen in Men's Health, BBC, T-Nation, Elite FTS and the PTDC, while also regularly speaking nationally and internationally on all things transformation.