🎙️ Body Composition, Female-Specific Training Principles and How to Gain Muscle🎙️
How to train the correct way with Holly Baxter, ADP
Neuro Athletes,
How do we get the most out of our time at the gym? What is protein and how do we get lean?
Joining me today is fellow Aussie and practising dietician, Holly Baxter. Holly is a competitive bodybuilder, fitness and nutrition educator, and coach.
In this episode Holly introduces the topic of how she would start and design a nutrition and resistance training program for someone who is starting out and wanting to add lean body mass, los body fat and improve physique. We touch on protein requirements, what macros and most importantly, the expectations for gaining muscle in a calorie surplus.
Studies Quoted
In this episode, Holly draws from multiple studies and I wanted to draw your attention to this one.
When it comes to adding lean body mass and reucing fat, dodybuilders and people wanting to improve physique should focus on consuming a slightly hyper-energetic diet (~10–20% above maintenance calories) with the aim of gaining ~0.25–0.5% of bodyweight per week. Advanced bodybuilders are advised to be more conservative with the caloric surplus and the rate of weekly weight gain. Dietary protein intake is recommended to be 1.6–2.2 g/kg/day with a focus on sufficient protein at each meal (0.40–0.55 g/kg/meal) and an even distribution throughout the day (3–6 meals).
You can listen to the episode here:
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Enjoy, friends.
- Louisa