This is ground zero. These are your first steps into the world of becoming healthier and stronger. If you have little to no current physical exercise this is the place to start. No matter what your level of fitness and health, the Mathias Method has a place for you. This beginner strength training program is simple, easy to follow and can be done anywhere. It is to be done every day and does not take much of your valuable time. From this you will become stronger and more fit, preparing you to move onto the next level in the Mathias Method. It is time to start taking your first steps in gaining strength to change the world.

How To Get Started

To start, do the Daily 30 once every day for at least one week. After you can properly do one round of the three exercises consistently each day, do two rounds each day. To continue progressing, add a round of the Daily 30 every 1-2 weeks until you can do 5 rounds in a row without extreme difficulty. Then you will be prepared to go to level 1 of the Mathias Method.

If preferred, you can stay on level 0 as long as you would like but always push for progression by adding a round every 1-2 weeks until you no longer can do anymore. To avoid overuse injuries, only do more than two rounds every other day. This means you will do three rounds or more of the Daily 30 only 3-4 days per week. On the days in between, only do one or two rounds to stay consistent.

“…simple and effective program…improve your strength, flexibility, posture, blood flow, cardiovascular health and relieve built up tension.”

This is a simple and effective starter program that will keep you growing stronger and promote a healthy lifestyle. These movements improve your strength, flexibility, posture, blood flow, cardiovascular health and relieve built up tension.

Adding To It

It would be valuable to your health to also work on your mobility after doing your Daily 30 rounds.

If you would like to add to your Daily 30 routine it would be beneficial to your recovery and weight loss to walk every day. The best time to do this for weight loss would be in the morning before you eat anything. Just wake up, grab a bottle of water and start walking in one direction for 30 minutes, then go back the same way you came trying to beat your time. You can walk or jog back but be faster. For standard recovery and health do this at anytime of the day.

No matter what, commit to yourself. If you say you are going to do something every day, do it every day. No excuses. If you want change, then make it. Don’t let anything stand in your way on your journey to greatness. The time is now!

Learn more about the Daily 30 >>

More Strength Programs >>

stronger Bodybuilding

Strength + Volume = Better Bodybuilding

By Ryan Mathias, CPT

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This Program is based on the Mathias Method STRENGTH SYSTEM.

 

Do you want to build some serious muscle?

This Strength Guide is perfect for advanced STRENGTH WARRIORS looking to get really strong while packing on some pounds!

The Mathias Method is a System, not just a Training Program. It is a Systematic approach to Strength Training that allows you to stay Healthy, Improve your Performance, and get stronger, all while moving towards your specific training goals.

This system has been used for years, helping STRENGTH WARRIORS from all over take their training to the next level.

The weak get strong, and the strong get stronger!

Includes: Build Your Own Workout Guide – Training Template – Training Program

The Mathias Method STRENGTH SYSTEM

 

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Bodybuilding is a very popular sport that focuses upon aesthetics and symmetrical size. To be great at the sport of bodybuilding you must have a great looking physique that combines size with muscular detail. To be great at this sport takes years of hard work and dedication, because your muscles must get to a certain level of maturity, through years of training, before they can compare to other elite level bodybuilders. With this in mind it is vital for success that all current and future bodybuilders seeking a large, aesthetic look, gain the strength required to build a complete physique. 

Strength is the basis for all lifting sports, including bodybuilding. You must first gain a solid base of strength to truly succeed in this sport. For those looking to become bodybuilders, or just mimic their physique, it is recommended that you gain the strength too squat 400lbs+, bench press 300lbs+ and deadlift 500lbs+ (females multiply each by 0.7). These are recommendations, but it would be most optimal to add 100lbs on top of that to each lift. This will allow you to use much heavier weights for all of your exercises adding to the muscular stimulus of every exercise and overall caloric expenditure. So for those looking to bodybuild, first get the strength required to succeed while your muscles mature and then work on the details of competition preparation as competitions come. 

This bodybuilding program is designed for offseason bodybuilders or those seeking to prepare for future competitions. It focuses on building strength while adding size. During this training you will start with a muscle activation lift, followed by a main strength lift, accessory work, detail work, and finally a finishing move. 

The muscle activation movement is meant to warm-up your muscles while stimulating the specific body part you wish to train. This is followed by the main strength lift is used to build strength while adding size. The final set of this exercise is an intensity set. This set taken to absolute failure with the use of intensity techniques like drop sets or forced reps for added growth. Then you will move on to accessory work to stimulate growth from multiple angles while adding training volume. After your basic accessory work is complete you will do any detail work that may be needed. These are movements that are specific to your needs. Do any amount of work that you need to grow certain aspects of your physique, using no more than 3 extra exercises or 10 total sets. Do not overdo this work and compromise your recovery for other workouts. On your leg and back training days you will do a finisher exercise. This is one set of a compound exercise done to increase conditioning while bringing blood into the entire trained area for recovery. All of these training components will push your body to new heights and better prepare you for the competition season. So go get stronger and start growing!

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Intensity Set = One set taken to absolute failure through the use of drop sets, forced reps or an AMRAP (as many reps as possible).

Detail Work = Any exercise, or combination of exercises, that may need to be added to create a more detailed and well rounded physique.

Finisher = One set of one exercise done with very light weight for 20-50 repetitions to completely exhaust a particular muscle group for added growth. This should be a compound exercise [such as squat, bench press, or deadlift variation] that brings all the trained muscles to fatigue.

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Progression: 

To continue progressing forward, both in strength and muscular development, you should constantly be doing more work than before. To do this, add 5-10 pounds to each of your main lifts (Squat, Bench Press, Deadlift, Military Press) every week. Do this until you can no longer lift within the given rep range for all sets. Then decrease by 10-20 pounds the following session and start the progression again. 

For accessory lifts, choose a weight that keeps you within the given rep ranges. Stick with the same weight while trying to add reps over time. When you reach the top of the allotted rep range, increase the weight slightly (5-10 pounds) and again focus on increasing your reps. This will add up your total work over time and make for a smoother progression forward.

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Weekly Schedule

Day 1 Legs

Day 2 Chest

Day 3 Off

Day 4 Back

Day 5 Shoulders

Day 6 Arms

Day 7 Off

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Day 1- Legs

Technique Work/ Muscle Activation:

Front Squat                                                                                     3 x 5-10

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Main Lift:

Squat                                                                                                5 x 3-6

Intensity Set                                                                                   1 x Failure

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Accessory Work:

Leg Press                                                                                         4 x 10-20

Walking Lunges/ Bulgarian Split Squats                                  3 x 20 steps/ 15-20

Leg Curls (any variation)                                                            4 x 10-20

Detail Work                                                                                     – x –

Calf Raises (any variation)                                                          5-10 x 8-15

Finisher                                                                                           1 x 20-50

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Mobility Work                                                                               10+ min.

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Day 2- Chest

Technique Work/ Muscle Activation:

Incline Press (any variation)                                                       3 x 5-10

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Main Lift:

Bench Press                                                                                     5 x 3-6

Intensity Set                                                                                    1 x Failure

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Accessory Work:

Dumbbell Press/ Incline Dumbbell Press                                  4 x 8-12

Flyes (any variation)                                                                     4 x 10-15

               Superset Superset

Push-Ups                                                                                          4 x Failure

Detail Work                                                                                      – x –

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Mobility Work                                                                                 10+ min.

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Day 3- Off

Rest and Recover or do some light conditioning work that will help with recovery rather than fatigue you.

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Day 4- Back

Technique Work/ Muscle Activation:

Pull-Ups                                                                                     5 x Failure

                Superset Superset

Box Jump Variation                                                                 5 x 3

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Main Lift:

Deadlift- Conventional                                                           5 x 3-6

Intensity Set                                                                             1 x Failure

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Accessory Work:

Barbell Rows/ Dumbbell Rows                                              4 x 8-10

Cable Rows/ Lat Pull-Downs                                                  4 x 8-15

Detail Work                                                                                – x –

Back Raises                                                                                3 x 10-20

Calf Raises (any variation)                                                     5-10 x 8-15

Finisher                                                                                      1 x 20-50

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Mobility Work                                                                           10+ min.

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Day 5- Shoulders

Technique Work/ Muscle Activation:

High Pulls/ Shrugs                                                                     5 x 5-15

Lateral Raises                                                                             3 x 5-10

                Superset Superset

Reverse Flyes                                                                             3 x 5-10

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Main Lift:

Military Press                                                                            5 x 5-10

Intensity Set                                                                               1 x Failure

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Accessory Work:

Reverse Flyes                                                                             4 x 12-15

Lateral Raises                                                                            4 x 10-15

Detail Work                                                                                 – x –

Face Pulls                                                                                    3-5 x 10-20

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Mobility Work                                                                           10+ min.

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Day 6- Arms

Main Lifts:

Closegrip Bench Press                                                             4 x 8-15

Barbell Curls                                                                             4 x 8-15

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Accessory Work:

(Bicep and Triceps exercises may be supersets if found more beneficial)

Skull Crushers                                                                          3 x 10-15

Preacher Curls/ Cable Curls                                                   3 x 10-15

French Press                                                                             3 x 10-15

Dumbbell Curls/ Hammer Curls                                           3 x 10-15

Press Downs                                                                              3 x 10-15

Detail Work                                                                                – x –

Dips                                                                                              – x 50-100

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Mobility Work                                                                           10+ min.

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Day 7- Off

Rest and Recover or do some light conditioning work that will help with recovery rather than fatigue you.

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Start your Training NOW: What Level Am I?

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Advanced Strength and Power Focused Training

This is a 12-week Conjugate Method Powerlifting Program for raw lifters. This is also known as the Westside Barbell Method developed by Powerlifting Legend Louie Simmons. However, this powerlifting program has been adapted to fit the Mathias Method Strength System training methods. This best suits RAW lifters who are getting ready for competition, or that just want to get really strong.

The focus of this program will be on building strength with basic power lifts, and lifting speed with dynamic effort style training of similar lift variations! This program has been simplified to work best for RAW lifters, but still takes a lot of hard work and focus. But, if you can get through it, this program will make you brutally strong! I guarantee it!

Caution: This powerlifting program is best used with advanced lifters that are near or at a highly competitive level. Beginner and intermediate lifters should use our Powerlifting Mass: Volume Training Program instead.

Maximize your results with a Custom Powerlifting Program made just for you!

This Powerlifting Program is based on the Mathias Method STRENGTH SYSTEM.

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About this Conjugate Method Powerlifting Program

• 12-Week Program Lifting Chart
• Workout-1: Max Effort Squat/Deadlift Training
• Workout-2: Max Effort Bench Press Training
• Workout-3: Dynamic Effort Squat/Deadlift Training
• Workout-4: Dynamic Effort Bench Press Training

Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at.

Lifters must constantly be working on their lifting technique and maintain that technique the best they can through the high-intensity workouts they endure. These workouts can often last hours depending on your strength level.

As you get stronger it takes more time to warm up to your working weights and you have to constantly be adding more work through increasing the weight, sets and/or reps performed. Your workouts will often be 6-10 sets of few reps with the same weight to accumulate volume and strength over time. Numerous sets with few reps are the best way to gain maximal strength because you are practicing your setup and technique with intense weights numerous times within a workout.

It’s All Focused For Meet Day!

Your set-up, how you perform each lift, along with everything else in this 12-week conjugate method powerlifting program, is focused upon obtaining the most strength for week 12. Week 12 is your competition week and there should be no lifting done during the last 2-3 days leading up. Do your training work early in the week with little accessory work so that you are fully recovered before the meet.

This 12-week Conjugate Method Powerlifting Program will guide you through the exact work you need to do leading up to your next competition.

Conjugate Method Powerlifting Program Details

For max effort training days, you will switch between a squat versus deadlift focus. One week you will do most of your work with the squat and then use a deadlift variation (block pulls, deficit, bands, chains, etc.) as an accessory lift. The next week you will do the opposite with deadlift being the focus and have a squat variation (box squats, pause squats, bands, chains, etc.) as your accessory lift.

This will allow you to focus on one lift at a time while allowing the other to recover before the next max effort session.

Max effort bench press days will go heavy each week that is not a deload. The deload weeks should be used for bench press variations (closegrip, floor press, bands, chains, etc.) utilizing repetition work to build up all parts of the lift.

Be sure to practice your lifts exactly how they are supposed to be performed in the competition. That means practicing holding deadlifts at the top and pausing bench presses as you get closer to the competition.

Intensity Sets

Also, on max effort training days, you will utilize an overload set to better prepare yourself for the competition. This is one set that is either an AMRAP (as many reps as possible) done with the same working weight or a daily max.

For the daily max, work up to a weight that is difficult to do for that day, but you are still able to maintain reasonable technique. Your intensity set should never be done to failure because this teaches improper technique which will decrease your maximal strength potential.

Max Effort vs Dynamic Training

Max effort training days work on building brute strength to increase your max as dynamic effort training days are used each week to increase training volume while decreasing the overall stress placed upon your body.

By going heavy too often our bodies may not be able to recover and therefore are at a higher risk of injury. By training with sub-maximal weights, we can utilize dynamic speed training, with the use of bands or chains, to increase our training volume and power; or utilize repetition work to build more size.

Both are effective ways of decreasing the overall stress placed upon your body while adding to your strength potential. By utilizing lighter and heavier training days each week they will build upon each other to further increase your maximal strength.

Recovery Week

Every 4^th week is a deload and recovery week. This is a week where you will still get a good amount of training volume in but it will allow your body to recover from the high-intensity work, and decrease your risk of injury.

There will be no deadlifts done on this week, but you should utilize an exercise variation that will help build up your lower back such as good mornings or reverse hyperextensions. For your heavy squat and bench press exercises, utilize a variation that builds up your weaknesses in those lifts.

Stay focused, train hard and get stronger! 

Optimal Weekly Training Schedule

• Day 1 – Workout-1: Squat Training
• Day 2 – Rest
• Day 3 – Workout-2: Bench Press Training
• Day 4 – Rest
• Day 5 – Workout-3: Deadlift Training
• Day 6 – Workout-4: Accessory Work (optional)
• Day 7 – Rest

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Conjugate Method Powerlifting Program Lifting Chart

¹Add ~10% of accommodating resistance (bands/chains) to dynamic effort /speed lifts plus the bar weight percentage.

²Use your competition opener for all 10 sets. Usually, something you can do 3 reps with.

PRINT this Conjugate Method Powerlifting Program

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Are you looking to build up one specific lift? Check out our Squat, Bench Press and Deadlift specific Programs:

1. Squat Program
2. Bench Press Program
3. Deadlift Program

Get all 3 Programs!

Or get our FULL POWER Powerlifting Program

More Powerlifting Programs >>

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Workout 1: Max Effort Squat / Deadlift Training

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Warm-Up & Technique Work:

Weighted Pull-Ups – x 25 total

Box Jumps 3-5 x 3

Pause Squat or Deficit Deadlift (<50%) 3 x 5

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Main Lifts:

Squat or Deadlift See Table

*Overload Set 1 x AMRAP or Daily Max

Deadlift or Squat Variation See Table

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Accessory Work:

Glute-Ham Raises or Leg Press 5 x 10-15

Dumbbell Rows 4 x 6-8

Dumbbell Curls 4 x 8-10

Side Planks or **Grip Holds 3 x 45 sec.

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Mobility Work 10+ min.

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*Done after your main work is complete, only on high-intensity days, and never to failure.

**Hold the center (smooth part) of a deadlift barbell, or weighted bar, at your side for as long as you can to build up your grip. It is best to do this on days when you do lighter deadlifts.

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Workout 2: Max Effort Bench Press Training

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Warm-Up & Technique Work:

Incline Bench Press (<50%) 3 x 5-10

Decline Sit-Ups 3 x 5-10

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Main Lifts:

Bench Press See Table

*Overload Set 1 x AMRAP or Daily Max

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Accessory Work:

Dumbbell Press 4 x 6-8

Military Press 3-5 x 3-8

Triceps Press Downs 4-5 x 6-10

Face Pulls 5 x 8-10

***Rotary Cuff Work – x 100 total

Side Bends 3 x 10-20

Weighted Crunches 5 x 10

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Mobility Work 10+ min.

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*Done after your main work is complete, only on high-intensity days, and never to failure.

***Do slow, controlled motions with a cable that works on the rotation of your humerus (upper arm bone). See examples HERE.

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Workout 3: Dynamic Effort Squat Training

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Warm-Up & Technique Work:

Chin-Ups – x 50

Front Squat (<50%) 3 x 5

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Main Lifts:

¹Dynamic Box Squat x See Table

Dynamic Deadlift x See Table

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Accessory Work:

Leg Curls or Leg Press 3 x 10-15

Lat Pull-Downs 5 x 10-15

Hammer Curls 3 x 10-15

Weighted Plank 3 x 60-90 sec.

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Mobility Work 10+ min.

 

¹Add ~10% of accommodating resistance (band tension or chain weight) to dynamic/speed lifts on top of the bar weight percentage.

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Workout 4: Dynamic Effort Bench Press Training

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Warm-Up & Technique Work:

Shrugs 3 x 10

Closegrip Bench Press (<50%) 3 x 5-10

Leg Raises 3 x 10

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Main Lift:

¹Dynamic Bench Press x See Table

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Accessory Work:

Incline Dumbbell Press 3 x 10-15

Dumbbell Military Press 3 x 10-15

Push-Ups or Dips 3 x Failure

Dumbbell Triceps Extensions 3 x 10-15

Reverse Flyes 3 x 10-20

Lateral Raises 3 x 10-15

Abs Exercise – x 100

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Mobility Work 10+ min.

 

¹Add ~10% of accommodating resistance (band tension or chain weight) to dynamic effort/ speed lifts on top of the bar weight percentage.

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PRINT this Conjugate Method Powerlifting Program

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Let us know if you liked this 12-week Westside Conjugate Method Powerlifting Program! Also, check out our other strength programs like our Advanced Powerlifting Program and our Powerlifting for Mass: Hypertrophy Program!

More Exercise Descriptions >>

How To Naturally Increase Your Testosterone and Restore Hormone Balance >>

Dietary intake is constant and vital for daily energy. Without a constant supply of energy and nutrients we will soon become depleted and lose our body function. It is vital for our survival that we maintain a nutritious diet that will optimize our health and allow us to perform at our best daily. Our diet is one of the key factors in making ourselves stronger! Here is how to get stronger through nutrition.

Exercise Is Key

One big mistake made by those seeking to use their diet to lose weight, is the belief that weight loss is 70-90% diet and only 10-30% exercise. This is very far from the truth. How can diet be the biggest influence in weight loss? Dietary intake only increases your caloric intake. Its exercise that removes the excess calories, and often in a large amount.

Of course, diet does play a role, but it is more like only a 10-30% role versus exercise. Exercise changes our bodies in numerous ways that optimize our health and metabolism, in which diet alone cannot do. Our diet alone does not modify our bone density, muscle tissues, fat metabolism, hormones, or energy expenditure. But exercise does. Exercise also increases your overall health, hormonal regulation, brain function, metabolism and immune function. Exercise turns our body into a regulating machine.

Therefore, those that exercise will always be healthier than those that do not, assuming their diet is the same.  Therefore if you are looking to be healthy and lose weight, maintain a constant diet and exercise often.

In addition, incorporating natural weight-loss supplements into your routine can be beneficial for achieving a healthy weight goal.

Proper Nutrition for Performance

Though diet is not the main piece to any training program, it is very important and can absolutely make you stronger. Without a proper diet you will not be able to perform optimally, or at your highest level, and may miss out on a lot of your strength potential.

For a diet to be complete it must be consistent and give you all the nutrients needed to perform well. There must be a regular amount of nutrients consumed with only slight fluctuation depending upon activity levels. The most essential nutrients are water, macronutrients (fat, carbohydrates, protein), vitamins and minerals. If any of these nutrients are lacking then so too will your progress. Here are some details that you need to know about each aspect of your diet to get stronger…

Consistency

Consistency is one of the most important factors to any diet or training program. Our bodies are highly functioning machines that need to be well maintained through consistent healthy choices. If there is too much fluctuation in our diets or training, it can have adverse effects. Eating too few nutrients will signal to the body it is in a starved state, decreasing metabolism and lead to fatigue; while eating too many nutrients will signal the body for growth and increase your metabolic rate.

To gain weight that is optimal for strength and performance, make small consistent caloric intake jumps over a longer rather than shorter period of time. An increase of 200-500 total daily calories each week should be enough to help increase muscle mass.

By doing the opposite, decreasing overall daily caloric intake by 200-500 calories each week, you are more likely to lose body fat than hard earned muscle mass.

Start small and be consistent. If you raise your caloric intake too much too fast you will likely cause gastrointestinal stress and increase fat storage. To allow your body to perform optimally, be consistent with the foods you eat, time of day you eat, calories you eat, fluid you intake and stress you put on your body. 

Hydration

Water is one of the most valuable nutrients for our body to be healthy and perform optimally. Water is the main part of any diet. Without enough fluids your body cannot metabolize, regulate nutrients, or function properly.

Even a low amount of dehydration can greatly affect performance and overall health. To avoid these negative effects drink at least 0.7oz of water per pound of bodyweight daily, while on an exercise plan. Realize that this is only the minimum requirement, and especially on highly active days, more fluids should be consumed.

Most of your fluids should be consumed just before, during and after exercise. If you are not used to consuming an adequate amount of water, start by increasing your intake by 0.5 liters or about 16oz. per week until an optimal amount is reached.

For exercise lasting 1 hour or less it is best to just stick to water. For exercise exceeding 1 hour, an electrolyte and carbohydrate solution is optimal for hydration. A 6%, or 6g of carbohydrate per 100mL of water, solution is optimal for rehydration during activity. This can be easily measured and mixed with water and table sugar.

Adding in electrolytes such as sodium (table salt) and potassium (found in sport drink mixes) also is beneficial to this solution. You can add in salt and potassium to taste or just follow the sport drink mix instructions as long as they do not exceed the 6% solution maximum.

Learn more about hydration >>

Fat Facts

Lipids or fats, are valuable sources of long lasting energy consumed in the diet, and if not used for energy, stored in the body. There are three types of lipids; saturated fat, unsaturated fat and cholesterol.

Saturated Fat

First, saturated fat is known as the “bad” fat due to its properties linking it to many heart illnesses. One important thing to remember about saturated fat is that it can be created in the body. And for fat to be stored in the body it must be saturated. This means that saturated fat does not need to be in our diets.

However, this tends to steer people away from eating foods that have saturated fat in them. Generally, natural meats that have a good amount of saturated fat also have more valuable nutrients in them. To avoid excess saturated fat just simply do not eat the fat that you see on meat and avoid foods that have an abundance of saturated fat in them.

Unsaturated Fats

Next, there are two types of unsaturated fat; polyunsaturated and monounsaturated. Both forms of unsaturated fats are essential and must be consumed to maintain a healthy body. Each type performs certain functions that better enable the body to perform. To ensure an adequate amount of essential fats are consumed for optimal function, consume foods rich in unsaturated fat and low in saturated fat, such as nuts, avocados, olive oil, fish, lean meats, and organic meat which you may want to check in these highly recommended organic meat delivery services that ensure the best quality and ethically sourced meats that are conveniently delivered to your doorstep. This service guarantees that you can enjoy the benefits of organic meats without the hassle of visiting physical stores or compromising on the quality of the products you consume.

Cholesterol

Cholesterol is also linked to many heart illnesses. This is more due to the saturated fat in our diets rather than the cholesterol consumed. Like saturated fat, cholesterol is also formed in the body. Cholesterol is used to create hormones such as estrogen and testosterone. This makes cholesterol a highly valuable nutrient.

Also, our bodies make way more cholesterol than is regularly consumed each day. It has been found that only when saturated fat is high in the diet, so too are the dangers associated with cholesterol and heart illness. With this in mind, realize that cholesterol is not a harmful nutrient but when combined with saturated fat it can be.

In all, fat is important for every diet. Fat is a great source of energy, an insulator and allows the body to perform optimally.

Carbs For Fuel

The main function of carbohydrates is to supply the body with energy. They are also the only fuel source for the brain. By limiting carb intake, you are starving the brain of the fuel it needs to perform optimally.

Going on a low or no carb diet will not kill you, but your brain and muscles will not function at their highest performance. To prevent negative effects, consume a minimum of 130g of carbohydrates daily to allow the brain enough energy to perform properly while still minimizing carb storage during a low carb diet. 

While carbs should not be too low, they should also not be too high. If carbs are too high, such as over 2.5g times your bodyweight without long bouts of vigorous exercise, then there will likely be an excess of energy leading to fat storage. Any carbs that are not used through exercise or metabolism will be stored in your muscles, liver and then fat cells.

It is easy to use carbohydrates while they are in the blood or muscles, but when they are stored as fat their function changes.

A good range of carbohydrates to have daily for inactive individuals is between 1-2g per pound of bodyweight with a minimum of 130g to maintain optimal brain function. Intake for these individuals should be spread throughout the day in small increments.

Carbs For Athletes

For extreme athletes that do intense exercise exceeding 1 hour on a given day, more carbohydrates should be consumed. An optimal range of carbohydrate intake for highly active individuals is 2-4g per pound of bodyweight.

During intense exercise that exceeds one hour or more, it is helpful to intake about 20-60g of carbohydrate per hour, depending upon bodyweight and intensity, to increase endurance.

The majority of carbohydrates should be consumed before, during and after exercise. To replenish glycogen stores post exercise, carbohydrates should be consumed at a rate of 1.2g per kilogram (2.2 pounds) of bodyweight every hour until stores are replenished. 

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Protein For Muscle

Protein is the building block used to create new cells. Proteins themselves are made of amino acids linked together. Each amino acid has a distinct shape that enables it to perform a unique function. There are 20 amino acids. Most are obtained by food while some can be created in the body. However, if any of the 20 amino acids are lacking, then a protein, or new building block, cannot be made. Without complete proteins a new cell cannot be formed. This means that a good amount of protein must be present in a healthy diet, and some excess should be consumed by those trying to gain muscle size or strength. 

Naturally every day we lose thousands of cells that need to be replaced with new cells. Individuals who train or do strenuous work in which muscle is broken down often need even more protein, to again replace the lost cells. However, there is still a limit to how much protein should be present in a diet.

How Much Protein

It has been discovered that taking too much protein (over 1.5g/lb or 3.3g/kg of bodyweight) can put an unnecessary, and potentially harmful, strain on your body’s systems. To ensure you get enough protein to maintain or gain strength, aim to consume 0.8-1g of protein per pound (1.7-2.2g/kg) of bodyweight daily. For individuals who do not break down muscle often, it is recommended that they consume only 0.4-0.5g per pound (0.8-1g/kg) of bodyweight daily. 

Any excess protein that is not used to build new cells will then be used for energy, or fat storage. Protein is not a bad source of energy, but it is not optimal either.

By maintaining a constant level of protein daily, based on your needs, then the better energy sources, carbs and fats, can fluctuate depending on your daily activities. Carbs are fast digesting while fats are slow digesting. So on days that you have a lot of intense activity consume more carbs while on less intense activity days you should rely on your fat intake for energy.

Good Protein Sources

Good protein sources are meats, beans, legumes and dairy products. Protein supplements can help to accumulate more protein in a diet but should be used sparingly.

If you don’t have time during the day and you still want to add a healthy amount of protein into your body you can try protein shakes such as Kachava, Shakeology, Garden of Life, or any other well-known protein shakes on the market, many sources praise Kachava for its taste though, I’m yet to try it but I’m really tempted to.

Vitamins and Minerals

Vitamins and minerals are key nutrients supplied by our diet that help our body to function properly. If any one nutrient is deficient it can have tremendous negative effects on your health and performance.

Also, if any nutrient is consumed too much it can be harmful and even deadly. To become deficient or overdose on a nutrient is somewhat difficult and should not be a major concern unless you start to feel negative symptoms. And to avoid becoming deficient or even over consuming any one nutrient, consume a variety of foods including fruits, vegetables, meats, nuts, beans and legumes.

To make it simpler, just do not leave out any natural foods. Each category listed above has vital nutrients in it that are in abundance to them compared to the others, and lack some nutrients as well.

If eating a variety of foods is not permitted due to your diet or you have some food allergies preventing some food groups, an easier way to get these nutrients is through a multivitamin. When choosing a multivitamin look for one that supplies only about 50% or less of the daily value for each nutrient. This will ensure that you are not deficient in any nutrient as well as leaves room for an abundance of nutrients to come from food as they should.

Also, generally men should have little to no iron in their vitamin, but women need to have some.

Watch What You Eat

Along with obtaining enough nutrients it is also important that you watch what you eat to get those nutrients. It is much easier for most people to consume all their fats from fast foods, carbohydrates from treats and protein from supplements, but that is not optimal for health or performance. It is always better to get your nutrients in with whole foods and use supplements sparingly. This will help you stay more satisfied and live a healthier lifestyle. 

Eat Nutrient Dense Foods

When seeking nutrition for a healthy diet, look for nutrient dense foods. Nutrient dense foods are those which have multiple essential nutrients in them, such as phytochemicals, fiber, vitamins and minerals. This includes, but is not limited to, natural whole foods.

Some processed foods and supplements also contain numerous essential nutrients that can make it easier to reach your daily needs. To be a nutrient dense processed food there should be minimal processing, a reasonably low sodium content, multiple essential nutrients present, and have no engineered substance in them such as high fructose corn syrup or unnatural Trans fat. Even with these stipulations it is relatively easy to find packaged foods that have good nutrient content.

To make sure a food has valuable nutrients and not unnatural substances, quickly read the ingredient list and nutrition facts. Some common foods to avoid are most bread or wheat products, canned foods, processed meats, fried foods, desserts and candies.

Supplements

Supplements can also be valuable, but are not necessary. They were originally designed to aid people with illnesses that needed more of specific nutrients. Most people, who do not have a nutrient deficient illness, do not need any supplements to be healthy or perform well, but they can be helpful.

Before taking any supplement, you should consult with someone who knows about the effects of each of its ingredients, such as a medical practitioner, and do research from a knowledgeable source.

By only eating foods that contain a good amount of valuable nutrients your body will be healthier and run at a high level of performance.

Be Careful of Cravings

Think about if you are actually hungry, or just eating because you are bored. Sometimes, thirst is mistaken for hunger. If you are not keeping up with your water intake, you may actually just be thirsty. Are you craving something sweet, or are your electrolytes out of balance? In the kidneys glucose, or sugar, is filtered with sodium (Na⁺). When your Sodium (Na⁺) to glucose ratio is off, which is common during weight loss or low carb diets, cravings will often occur in the form of sweet and/or salty foods.

When cravings occur, it is often helpful to have 1-2Tbs of natural peanut butter, which will fight off cravings while still maintaining a healthy diet. If that does not work, you can try having flavorful tea. Each time before you eat, think of what your goals are and if this meal choice will help or hinder your progress. 

For most diets, it is reasonable to not be completely strict all the time. It is reasonable to go off of your diet 10-15% of the time and still make progress. Still, the stricter you are with a diet, the greater your results. Always remember to keep your goals in mind. Think of what your meal really consist of, and be accountable for what you eat. Think of why you started a specific diet. And think if this meal will help you reach your goals.

Stronger Nutrition Conclusion

Overall, your diet is not the main piece to your training program, but it can greatly increase your results. Your diet alone cannot keep you healthy or make you fit. It can only improve upon your daily activity. Just like training, it is something that must be consistent and well maintained. It must grow and change as you change. It must contain all the vital nutrients required for daily energy and proper function. Make sure to get enough of all the differing nutrients so that you can perform at your best.

Also, try to eat as much whole food as you can, and limit your cravings as much as possible. Remember what motivates you, and make sure that what you eat is leading you towards your goals.

Be consistent, eat well, and get stronger!

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