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Todays Workout - A little bit of everything!

100 Skips,
10 Push Ups,
10 Sandbag Deadlifts,
5 Pull Ups,
5 Toes-to-Bar.

Complete 10 rounds as fast as possible.

Record your score.

Train hard!

Optimizing Muscle Building and Diet - A Guest Post by Examine.Com

I regularly get emails from people asking about specific dietary practices when trying to build muscle. Well, I asked the guys at Examine.Com to share their most current knowledge on the topic - here it is!

Optimizing Muscle Building and Diet

To ensure optimum muscle growth, a caloric excess is vital. Theoretically, it is possible to build muscle on a mild caloric deficit, but an excess makes the process go much smoother. It doesn�t matter where your calories come from, assuming you�ve hit your protein targets, but �healthier� food tends to be the better option.

Protein targets are in the range of 1.5-2.2g per kilogram of bodyweight (.7-1g per pound) for non-obese people. If you are obese, calculate your protein needs based on your height, while substituting an overweight or normal BMI to avoid the overconsumption of protein. Too much protein isn�t a bad thing from a health standpoint, but it is unnecessary.

Pre-workout nutrition

Regardless of what you eat during the day, you should aim to exert maximal power during your workout. A pre-workout meal, snack or supplement protocol is essential for hitting that max.

When determining your ideal pre-workout nutrition, keep in mind:

• Carbohydrates, protein and creatine should be present in your blood, in elevated levels, during your workout.
• Take care to avoid upsetting your stomach or inducing nausea, as this will impede your workout.

Fatty acids are not an important part of pre-workout nutrition. If you have stomach issues, take care to determine the best way to consume protein before your workout. Everyone is different, but a good way to determine your ideal protocol is:

1. Take about half of your sugar before your workout (Gatorade is a great option), and sip on the rest during your workout.
2. If sugar didn�t cause any stomach issues, add a little bit of protein (about 6-12 grams) to your pre-workout mix. If Gatorade and protein taste awful to you, consider swapping it for table sugar or blending fruit into the protein.
3. If step 2 causes stomach problems, consider experimenting with isolated BCAAs or hydrolyzed protein sources. They are easier to digest.
4. Once you have a mixture of glucose and amino acids that works for you, use the same mix for a week and track your performance. If performance is good, increase your dosage and continue tracking your performance.
5. Eventually, increasing your dosage will not improve your workouts or your recovery. When that happens, record your ideal mix. Congratulations, you have determined your ideal pre-workout shake.

The average person will have an optimal shake of 80g of carbohydrates and 20g of amino acids, meant for an hour-long workout. Find out what works for you!

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If you want to learn more about supplementation and stay up to date with the very latest research then I can highly recommend the Examine.Com Supplement Goals Reference Guide - a huge, evidence based reference that tells you exactly what the research says about hundreds of supplements. And all this without any marketing hype or spin. Plus, until Midnight Friday you can get it for $10 off. 

Click here to find out more

MY STRENGTH IS OUTTA CONTROL AND I�M HARDLY TRYING

BY LAUREN BROOKS, SENIOR SFG

Over the last few months I have performed some lifts that I previously didn�t think could be done by a gal my size. After exchanging some emails with Pavel, he has asked me to write about how I made this happen. I was very honest with him and told him that I didn�t train for it or even try very hard. In fact, the path I took was quite boring. Then I remembered I�m writing for a population that likes �boring� programs. Not boring in our eyes, but it would be as boring as it comes for the mainstream fitness buff.

I discovered that strength can work in very mysterious ways. Living with toxic stress and/or poisonous people can weigh you down in all aspects of life. There�s only so much one body and mind can take. I�ve found for both my students and me, stress takes your strength away and makes all lifts feel heavy. You find yourself training harder during the times you are stressed and risk getting weaker or injured in the process. Letting go of the energy vampires and truly owning the path you take in life is much easier said than done. If everyone could take charge of their own life, we�d have a lot of powerful happy people. Personally I�ve released some very heavy things from my life over the last year. I will admit, it was the hardest thing I�ve ever done. On the flip side, once I got through the thick of it and began to have clarity, it allowed me to conquer almost anything that came my way.

Back to physical strength: I currently weigh between 112 and 114 pounds. In the last several months, with minimal training, I achieved a 62 pound Get Up, 13 Ring Pull-ups, 140 pound Single Leg Dead Lifts and a Ring Pull-up with 53 pounds hanging from my feet. So how did this happen?  ....

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