more is always better than less if u dehydrate a normal human being..

he will get kidney failure too in long run. .same thing information i give is info that not every successfull ppl will share with u..so read n rmb every single word..this is the way to respect n appretiate gold info. .not just masuk sebelah kanan keluar sebelah kiri Mai taunu piyar karna 12-Week Shortcut To Size Monday: Workout 1: Chest and triceps Tuesday: Workout 2: Back and biceps Wednesday: Active Rest Thursday: Workout 3: Shoulders Friday: Workout 4: Legs Saturday: Active Rest Sunday: Active Rest Workouts 1 and 2 may take 75 to 90 minutes. Workouts 3 and 4 can usually be completed within 60 minutes. Your rest periods between exercises will vary from 2 to 4 minutes, depending on your experience. If you have already built muscular endurance, your rests will b e shorter. As you take the shortcut to size, become stronger and increase endura nce, your rest periods will get shorter and shorter. Rep ranges exist for scientific reasons. Maintain that range! Your rest periods between sets are determined by how long it takes you to recover so you can effec tively complete the rep range with good form for each microcycle. For abs and calves, you'll notice that the rep ranges are a little bit higher as you go through each microcycle; this is because these muscle groups generally f are better (as far as the results you get in both strength and size) when the re ps ranges are a bit higher. Protein Protein is critical for both building muscle and as an energy source. When build ing mass, shoot for a minimum of 1 gram of protein per pound of bodyweight. During the Shortcut to Size program, I suggest upping that to 1.5 grams of prote in per pound of bodyweight, and even closer to 2 grams on workout days to really maximize muscle. To a certain extent, more protein produces more muscle mass, but protein isn't a ll about growth. You also need protein as an energy source. Any excess protein y ou take in (that's not going to synthesize new muscle) will be used for energy. Complete proteins, like animal proteins, provide all the essential amino acids y our body needs. Lean Animal Protein Sources Beef Chicken Fish Eggs Dairy (cottage cheese, yogurt, etc.) Protein supplements are an excellent, and sometimes essential, alternative to wh ole-food protein sources. Not only do whey and casein provide complete amino aci d profiles, but they're both extremely bioavailable. Because whey is a fast-dige sting protein source, there are specific times it should be used over whole food s

When To Whey In Upon waking: After fasting through the night, you need to get amino acids to mus cles quickly. Pre-workout: Shuttles protein to your muscles for training fuel. Post-workout: Quickly instigates muscular repair, recovery, and growth. Carbohydrates Carbohydrates are the body's preferred energy source, particularly during workou ts. On rest days, aim for 1.5 grams of carbs per pound of bodyweight. On workout days, since you also have a slow-digesting carbohydrate before the workout and a fast-digesting carbohydrate after the workout, that total rises to about 2 gra ms of carbohydrate per pound of bodyweight. Carbohydrate Choices Low-glycemic (slow-digesting): These carbohydrate sources enter your blood syste m slowly, causing less of an insulin spike. Low-glycemic carbs are ideal through out the day, and include fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, and sweet potatoes. High glycemic (fast-digesting): Fast-digesting carbs hit your blood stream quick er, causing insulin to spike. Fast-digesting carbs are ideal after a workout. Fa st-digesting carbs include white bread, white potatoes, sugars, candy, gummy bea rs, Pixy Stix, and Swee Tarts. Tropical fruits are also typically fast-digesting . Fun Fats Fats are also known as lipids. Fats provide energy for the body, but they also o ffer myriad health benefits. The essential Omega-3 fats, for example, can suppor t heart health, joint recovery, and can even aid fat loss. Saturated fats, which normally get a bad rap, also provide a benefit. Research s hows that athletes who consume a higher intake of saturated fats, as well as mon ounsaturated fats (nuts, avocados, olive oil), actually have higher testosterone levels. Fat intake is critical to keep testosterone levels high. For a male, th at's important when you're trying to increase size and strength.