Although consuming protein after a hard lifting session may amplify your results and increase recovery , it certainly doesn’t make or break your success. Focus on your entire nutrition and training approach including consuming enough calories and protein during the entire day. To make the most of your training, consume a meal, either whole-food or liquid form, within an hour after your workout containing both fast-digesting carbs and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis. Translation: better results and faster recovery for your next lifting session.
On the other hand, taking a day off doesn’t mean spending it in front of the X-Box. “I believe when the average person thinks about rest, they perceive simply laying down and being still,” Weiss says. “I give the analogy of a sitting pond versus a flowing river; one collects, and one keeps things moving.” Cross-training days in particular are important for reducing the risk of overtraining injury and plain old boredom. “Switch gears, play another sport, then come back,” he says. “This allows you to return both physically and mentally fresh.” Whatever you do, check your competitiveness at the door: Those recovery days should still be that, and not another day of intensity using a different form of exercise.
The program has various advantages over other diets, which make it much easier and realistic to follow. Our program offers variation, thus, it won't be boring to follow; it doesn't promote a lifestyle that prevents you from functioning in a social context; it's based on legitimate scientific finding; it's been tested on over 100 Test Subjects; bodybuilders have been exploiting The Anabolic Amplifier Effect for 50 to 60 years now; the "perfect" macronutrient ratios are not as important as the total goal calories in each phase (far easier to tackle); and the program allows you to make changes within the 21-day framework of the diet and training in terms of your individual ambitions and goals.