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25.01.2022 Do you squat? Way back when the hair was long and the legs were strong. 200kg x 3 followed by 210kg x 3 ... From memory this was 3rd movement in. Form starting to break down on the 210kg and I reckon I could have pushed the depth a little more. Now that gyms are open I cant wait to load up the bar and improve on this in all aspects. I have a lot more variety when it comes to trianing legs these days and I do a fair bit less lower back loading. I still high and low bar, front and back squat but Ive found my nervous system doesnt love it the way it used to and I dont get the return out of the movement for the effort it requires like I did when I was a beginner. #squat #intensity #strength #bodybuilding #recovery #motivation #tbt #workout #beat #legday #legs #dead #grind #bigger #stronger #leaner

23.01.2022 EXERCISE SELECTION || Pick exercises that work for you... there is no perfect exercise. The best exercises are those that dont cause you joint pain, allow you to connect to that particular muscle, they can be progressed over time (loaded) and you can execute them well. Dont be stuck doing exercises cause you think they are a good exercise, does it serve a purpose in your program and if so, what is that? Full video on the website BIGGERSTRONGERLEANER.C...OM.AU See more

23.01.2022 TAILORED ENTIRELY TO YOU Everything is built from the ground up with your goals, current body composition, personal preferences & training history in mind. My goal is to not only provide you with an efficient and effective plan for sustainable results, but to also help you eliminate wasted motion by emphasising the details that truly matter.... PREMIUM COACHING ON SALE NOW

23.01.2022 WHY HAVE ONE? Rotating your protein sources regularly has been proven to be superior to eating the same thing for prolonged periods. Different protein sources have different micro nutrients to offer.. to optimise performance and health a diet that covers all micronutrients over the course of a week is something Id recommend. ... At the moment my diet consists of fish, red meat, turkey, eggs, WPI and casein each eaten daily. If I could only have one of the above Id choose the steak. What about you? #protein #proteinsources #micronutrients #bodybuilding #recovery #supplements #livefit #greens #food #performance #fuel #eattoperform #yum #eatingclean #bodybuilder #personaltrainer #marcos #iifym #diet #dietplan #fatloss

23.01.2022 CARB CONSIDERATIONS Carbs are a tool, just like chalk, knee sleeves, lifting belt or a supplement. Anyone who eliminates them is likely doing themselves a disservice. Carbs should be tailored to an individual, just like your diet and training plan. For athletes and bodybuilders, carbs can and should be used strategically to help optimise recovery, exercise performance, body composition, hormones, muscle growth and more. ... If you train, carbs are not inherently bad, and ultimately they can either have beneficial or negative effects depending on key factors. Factors to consider when calculating how many carbs you should or shouldnt be eating: 1. Your overall goal 2. Your current body composition - muscle to fat ratio 3. Your current energy demands - this means how many calories you are eating vs what you are expending, this needs to align with point 1. 4. Personal preference - this is such an important one that often gets over looked. Providing your calories align with your goal and you are hitting your protein requirements daily the remaining calories (total cals - protein cals = remaining cals) can come from fats, carbs, both in more or less any ratio you see fit. How do you do your carbs?

22.01.2022 PROGRESSIVE OVERLOAD Is the backbone of all good programs, and should be a big part of your focus when stepping into the gym. Progressive overload is a very simple concept and the way you approach it should be simple too. ... Some of the variables we have to manipulate; 1. Weight lifted 2. Volume (sets x reps) 3. ROM (Range of motion) 4. Tempo (the speed you perform the movement) 5. TUT (time under tension) 6. Intensity (% of 1 RM) 7. Rest 8. Form (how well you perform the movement) 9. Frequency (how often you train that movement/muscle) Progressive overload is isnt a fancy technique you need to remember; its a simple concept that should underlie every workout you do. Ask yourself with every set, was this better than the last time I did it? With every new exercise, can I progress this movement? It didnt take me long to fully load the leg press. From here I will strive to increase reps and slow the movement at this weight. I have already managed to add 5 reps to this set since this video was taken, progress! How do you know you are progressing?

21.01.2022 Dont Major in Minors While many different factors are involved in creating a freakishly strong physique, they arent all of equal importance. For example, getting lean is mostly a matter of calorie control. Sure, optimizing macronutrient ratios, meal frequency and timing, and food quality all play a role, but to a much lesser degree.... On the lifting side, training a muscle three times a week has been shown to be superior to one. But as long as you reach an optimal weekly training volume, you can do just as well on two sessions, or possibly even a single training session each week. The overarching point is, educate yourself about the contextual importance of various practices, work your ass off on the ones that matter, and relax a bit on the fluffy inessentials. Do the basics well. #thebasics #coaching #bodybuilding #recovery #supplements #livefit #performance #fuel #eattoperform #bodybuilder #personaltrainer #marcos #iifym #diet #dietplan #fatloss #motivation

21.01.2022 When I was 10 years old I got this thing that I wanted to be the best in something, so I started swimming. I won championships, but I felt I couldnt be the best. I tried skiing, but there I felt I didnt have the potential. I played soccer, but I didnt like that too well because there I didnt get the credit alone if I did something special. I just avoided team sports from then on. Then I started weight lifting through the other sports and I enjoyed it the most. I won the ...Austrian championship in 1964 but I found out I was just too tall. So I quit that and went into bodybuilding. Two years later I found out that thats it - thats what I can be the beat in. - Arnold Schwarzenegger @schwarzenegger #pumpingiron #arnoldschwarzenegger #bigger #stronger #leaner #bodybuilding #goals #aesthetic #legday #gymlife #determination #exercise #grind #welifttoeat #liftheavy #flex #weightsbeforedates #happy #bodygoals #growth #model #transformation #aesthetic #training #coaching #online #fitness #gym @biggerstrongerleaner @henrynorton_

20.01.2022 Removing a macro nutrient (aka keto - carbs) from your diet doesnt magically make you lose body fat if youre consuming a caloric surplus. It wouldnt matter what your macronutrients looked like if your goal is to lose fat and you are eating in a surplus. Plenty of keto dieters have never been lean despite eating that way for extended periods. Its not that keto doesnt work for fat loss; if you consume a caloric surplus youll gain fat. Calories are not the only important f...actors, especially if youre wanting to improve your body composition. Insulin is one. Take advantage of it. Insulin facilitates the entry of ingested nutrients into their respective storage facilities muscle, liver, & fat cells. Insulin doesnt make you store more nutrients than you ingest. It cant. Its the caloric surplus that makes you fat, not the insulin itself. If your insulin is elevated above a certain point you wont burn fat as efficiently. If your body has produced a lot of insulin after a high-carb meal, itll stay elevated for longer. Youll remain inefficient at burning fat for a longer period of time. Insulin affects muscle too. Muscle growth actually benefits from insulin production, especially if your muscle cells are more insulin sensitive than your fat cells. If they are, youll be better at partitioning nutrients toward muscle cells. Insulin isnt bad. Its important for muscle growth. If all it did was make people fat and it didnt help muscles grow, then bodybuilders wouldnt be injecting it. But they are. This is a pretty strong indicator that the goal of maintaining low insulin levels isnt ideal if you want to build muscle. Insulin itself is anabolic and anti-catabolic. How? By directly increasing mTOR activation, your muscles nutrient uptake, & indirectly by increasing IGF-1 released by the liver. Even though calories are king when it comes to losing fat/gaining muscle, insulin & insulin sensitivity are also important. Solution: Nutrient Timing. Eat your carbs around training and youll get the best of both worlds. #carbs #keto #nutrienttiming #bodybuilding #shredded #eatsmarter #bigger #stronger #leaner #strength #conditioning #results #coach See more

20.01.2022 Are you a natural athlete? The most common mistake made by those who dont use PEDS (performance enhancing drugs ) is doing too much volume. Id almost argue that even those that do you PEDS still do too much volume. Usually those with too much volume lack intensity, and well, intensity builds density. However, this is a point for another day. The whole purpose of resistance training to build muscle is to trigger muscle protein synthesis. ... Generally the more volume you do, the more protein breakdown you get. You dont want that. You want to stimulate the muscle enough to adapt and grow. This is where recovery plays a large role. Frequency is King To maximize growth, frequency and progressive overload have stood the test of time. Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. The workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesnt need to use the workout as a trigger. The enhanced lifter is in already in an anabolic state due to the PEDS used. The more often you train, the more times MPS is triggered, however, this does not mean training your chest 2 times a day 7 days a week is going to mean endless chest gains. Frequency and volume are inversely related. Generally you cant do a high volume of work if you have a high frequency of training when youre natural. If you had to pick between frequency and volume as a natural Id favour frequency. Hitting a muscle two to three times per week is the optimal frequency for a natural trainee with a lower volume to compensate for the increase in frequency. If you are currently running a bro split (Monday = Chest Day) where you perform 12 sets of chest work in a session (3-4 exercises x 4-3 sets) and arent getting the results you are after, Id encourage you to split that volume across 2 or 3 sessions and monitor your progress. #natural #athlete #frequency #progressive #overload #volume #intensity #trainsmarter #bigger #stronger #leaner #nutrition #prep #eatclean #health #calories #macros #mealprep #protein #muscle #results #foodforgrowth #bodybuilding #fitness #fit #gym #program

19.01.2022 I genuinely believe that the harder you work the luckier you are.

19.01.2022 DUAL DB ROW || Give these guys a try on your next pull / back session. Did these here as 4th exercise in, 2 sets, 12-15, 15-20. Think about driving those elbows back and up hard while keeping the shoulders down and back, as always control the eccentric - it will make your lats squeal! BIGGERSTRONGERLEANER.COM.AU #BSL #thegrind #bigger #stronger #leaner #nutrition #prep #food #fitnessaddict #clean #eatclean #health #healthyeating #calories #macros #mealprep #protein #fitfam #fitfood #getinmybelly #yummy #muscle #results #foodforgrowth #bodybuilding #fitness #fit #gym #program #fitfam @biggerstrongerleaner @henrynorton_

19.01.2022 DAY 3. Back in the gym post iso. Trained full upper body with a push focus. Strength is not where it was but happy with energy. I think its important to give yourself a period of time to adapt back to training. You wont be where you were so be kind to yourself. Use this time to re-learn and correct all of your old bad habits. We all have them. Ive uploaded my exact training plan to my log which you can check out on the website.... #bigger #stronger #leaner #coaching #training #fitness #strength #squat #dead #bench #bodybuilding

19.01.2022 Epsom salt is also known as magnesium sulfate. Its a chemical compound made up of magnesium, sulfur, and oxygen. It gets its name from the town of Epsom in Surrey, England, where it was originally discovered. Despite its name, Epsom salt is a completely different compound than table salt. For hundreds of years, this salt has been used to treat ailments, such as constipation, insomnia, and fibromyalgia. Unfortunately, its effects on these conditions are not well researched.... Most of the reported benefits of Epsom salt are attributed to its magnesium, a mineral that a lot of us do not get enough of. Magnesium is the fourth most abundant mineral in the body, the first being calcium. It is involved in more than 325 biochemical reactions that benefit your heart and nervous system. Even if you do get enough, factors such as dietary phytates and oxalates can interfere with how much your body absorbs. While magnesium sulfate has value as a magnesium supplement, it has been claimed that magnesium may be better absorbed via Epsom salt baths than when taken by mouth. This claim is not based on any available evidence. Adequate magnesium levels are essential for sleep and stress management, likely because magnesium helps your brain produce neurotransmitters that induce sleep and reduce stress.Magnesium may also help your body produce melatonin, a hormone that promotes sleep. Do you epsom salt bath? #epsomsaltbath #epsomsalt #recovery #doms #legday #bath #fitness #health #bodybuilding #relax #nutrition #recover #performance

18.01.2022 Ruthlessly Differentiate Between Reasons and Excuses One particularly insidious feature of human nature is that whenever you fail to do something you should have done or done something you shouldnt have, flimsy excuses have a way of masquerading as legitimate reasons. Too bad they almost never are. Maybe you skipped your upper-body session because your shoulder hurts, even though you could have gone in anyway and substituted incline dumbbell presses for your beloved bench. B...ut you didnt. Or maybe you convinced yourself that you can loosen up your diet a bit because that 1kg you lost last week might be too aggressive and might be causing muscle loss, even though your body fat is 25%. It wont take much digging for you to recall your most recent episode of excuse-making because, if youre like most people, it occurred less than 24 hours ago. In short, improve your decision-making with brutal honesty. #baddecisions #progress #bigger #stronger #leaner #gainz #goals #aesthetic #legday #gymlife #determination #exercise #grind #welifttoeat #liftheavy #flex #growth #model #transformation #aesthetic #training #coaching #online #fitness

16.01.2022 5PPS on the Watson Hack for 7. This was after 4PPS for 12. You know that feeling at the bottom you get of a heavy squat and you reckon you might die? Well thats how this felt but watching it back I should have pushed for 2 more. Next time. Now I know. Having someone there to push you sometimes makes all the difference, they can see what you cannot. I didnt want to train legs in the slightest on this day but I did it anyway. I think its important to show up and keep going,... especially when you dont want to. Was a really good session in the end. Did two sets of pendulum squats after this and I was dead. Stumbled across the best gym out in Moranbah of all places. Head to toe in Watson gear and a whole room dedicated to legs. Already looking forward to getting back there and beating these numbers. The owners were super passionate and accomodating. Check them out @greatest_version_strength #watson #moranbah #legs #hacksquat #showup #bodybuilding #thegrind #evolveordie #wickedgym

15.01.2022 READ YOUR LABELS How do you shop? What is it you look for in a product? When it comes to food there is no better way to determine whether what you are going to ingest is good or bad than by reading its label. Ideally none of our foods would have labels to but thats just not how it is for everyone anymore. However, we can all pick something up and turn it over. ... Heres an example I found today - butter. Both the same price. Which would you buy? #nutrition #read #your #labels #knowwhatyouareeating #butter #52%butter26%shit @ Coles

15.01.2022 therapy session #thegrind #bigger #stronger #leaner #nutrition #prep #food #fitnessaddict #clean #eatclean #health #healthyeating #calories #macros #mealprep #protein #fitfam #fitfood #getinmybelly #yummy #muscle #results #foodforgrowth #bodybuilding #fitness #fit #gym #program #fitfam @biggerstrongerleaner @henrynorton_

09.01.2022 The difference between ‘knowing’ and ‘doing’ is everything. You may know all the ins and outs when it comes to writing out a good training or nutrition program... but if you or your clients aren’t executing it day in day out... it’s not worth the paper it’s written on. You will make more progress by adhering to the plan and being consistent. It really is so simple. ... I’m not saying it’s easy. I’m saying it’s simple. Take control and execute the plan. #coaching #adherance #execute #consistency #itssosimple #bodybuilding #progress

08.01.2022 Take Pride in Your Work Ethic. In all things, focus primarily on the personal systems and processes you have in place that ensure success, and less on the success itself. You have much more control over the process than the end result. Taking pride in your work ethic is one such process. Depending on your genetics and circumstances, you simply may never become the worlds strongest man or win the Olympia title, but you most certainly can develop a badass work ethic that comman...ds universal respect and admiration, no matter how strong and jacked you may or may not be. When you have an outstanding work ethic, youll be far more likely to reach whatever potential you may have across all aspects of your life. One thing I think going to the gym can teach us all is hard work, persistence and commitment will create change. If you apply these same principles to other aspects of your life be it in business, a relationship or a personal achievement almost nothing is out of reach. What do you do for you to ensure your success? #success #business #bodybuilding #commit #persistance #hungryforchange #badass #workethic #takepride #coaching #coach #letswork #gym #fitness #health #motivation #wisdom #biggerstrongerleaner

07.01.2022 GYM || What is it that you look for in a training facility? Personally, it comes down to the equipment first and foremost, luxuries, price and location (within reason) second. I think its important to invest in a facility that will allow you to progress in terms of weight lifted & movements performed. A few key pieces of kit are a decent leg press, hack squat, lying leg curl, 50kg+ dbs and a variety of plate loaded push and pull pieces. What are your gym musts? ... BIGGERSTRONGERLEANER.COM.AU #BSL #thegrind #bigger #stronger #leaner #gainz #goals #aesthetic #legday #gymlife #determination #exercise #grind #welifttoeat #liftheavy #flex #weightsbeforedates #happy #bodygoals #growth #model #transformation #aesthetic #beard #training #coaching #online #fitness #fitfam #gym @biggerstrongerleaner @henrynorton_ See more

07.01.2022 Hard work, adherence and consistency are part of a true tried tested formula to guarantee success. Rise above the emotions, stick to the plan and watch your visions manifest. #bigger #stronger #leaner #stronglooksstrong #getit #manifest #emotions #energyinmotion #feelthatshitandletitgo #coaching #bodybuilding #motivation #wisdom

07.01.2022 THE MUSCULAR SYSTEM The major skeletal muscle groups forming the upper body are the abdominal, pectoral, deltoid, trapezius, latissimus dorsi, erector spinae, biceps, and triceps. The major skeletal muscle groups of the lower body are the quadriceps, hamstrings, gastrocnemius, soleus, and gluteus. #biology #muscularsystem #anatomy #bigger #stronger #leaner #goals #aesthetic #legday #determination #exercise #grind #welifttoeat #liftheavy #flex #weightsbeforedates #happy #bodygoals #growth #model #transformation #aesthetic #beard #training #coaching #online #fitness

04.01.2022 Workout 8 of 8 done At the moment Ive got 2 rotations, each consisting of 4 workouts that I work through. Each rotation has 2 upper and 2 lower body sessions. Training 4 days per week and the focus is to get back into a groove, work strength back to where it was and tidy up along the way. ... 4 sessions back in the gym and things are starting to feel a littler smoother. Last set here of Deficit SLDL @ 140kg, overall these felt pretty good. You can see this workout and all of the others Im currently chipping away at on the site under my log. Start of a fresh rotation tomorrow, keen as to start to push my numbers back up, body is feeling pretty good. What are your goals at the moment? How are you going about achieving them? #SLDL #goals #bigger #stronger #leaner #fitness #coaching #strength #conditioning #motivation #deadlifts #squats #bench #gym #fitness #results #coach #bodybuilding #training #upperlowersplit #progress #muscle #fit #powerlifting #stillstanding #health #performance #nutrition

04.01.2022 NUTRTION || My exact / current diet can be found under my log on the site. Check it out. You. Can see how I approach a training day and a rest day in terms of nutrient timing & cycling. How do you set up your nutrition BIGGERSTRONGERLEANER.COM.AU #BSL #thegrind #bigger #stronger #leaner #fitness #coaching #strength #conditioning #motivation #deadlifts #squats #bench #gym #fitness #results #coach #bodybuilding #training #fitfam #progress #muscle #fit #powerlifting #stillstanding #health #performance #nutrition #muscle #lifestyle @biggerstrongerleaner @henrynorton_

04.01.2022 Carbs, Insulin & Nutrient Timing Removing a macro nutrient (aka keto - carbs) from your diet doesnt magically make you lose body fat if youre consuming a caloric surplus. Infact it wouldnt matter what your macronutrients looked like if your goal is to lose fat and you are eating in a surplus. To gain or lose weight, calories are king.... Ive known plenty of keto dieters and intermittent fasting proponents whove not been lean despite eating that way for extended periods of time. Its not that keto doesnt work for fat loss; its that if you consume a caloric surplus youll gain fat, even if youre on a keto diet. That said, calories are not the only important factors, especially if youre interested in improving your body composition. Insulin is one and youd be wise to take advantage of it. Insulin facilitates the entry of ingested nutrients into their respective storage facilities muscle, liver, and fat cells. Insulin doesnt make you store more nutrients than you ingest. It cant. So, its the caloric surplus that makes you fat, not the insulin itself. If your insulin is elevated above a certain point you wont burn fat as efficiently. If your body has produced a lot of insulin after a high-carb meal, itll stay elevated for longer. Youll remain inefficient at burning fat for a longer period of time. Insulin affects muscle too. Muscle growth actually benefits from insulin production, especially if your muscle cells are more insulin sensitive than your fat cells. If they are, then youll be better at partitioning nutrients toward muscle cells. Insulin isnt bad. Its important for muscle growth. If all it did was make people fat and it didnt help muscles grow, then bodybuilders wouldnt be injecting it. But they are. This should be a strong sign to keto dieters that the goal of maintaining low insulin levels isnt ideal if you want to build muscle. Insulin itself is anabolic and anti-catabolic. How? By directly increasing mTOR activation and your muscles nutrient uptake, and also indirectly by increasing IGF-1 released by the liver. So even though caloric intake is king when it comes to losing fat/gaining muscle, insulin and insulin sensitivity are also important. Solution: Nutrient Timing. Eat your carbs around training and youll get the best of both worlds. #carbs #keto #nutrienttiming #bodybuilding #lean #shredded #eatsmarter #grind #bigger #stronger #leaner #fitness #coaching #strength #conditioning #motivation #deadlifts #squats #bench #gym #fitness #results #coach

03.01.2022 #supplements #supplementation #performance #nutrition #food #fitnessaddict #healthyeating #calories #macros #mealprep #protein #fitfam #muscle #results #foodforgrowth @biggerstrongerleaner @henrynorton_

03.01.2022 The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that youre a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. Henry Rollins #iron #never #lies #henryrollins #bodybuilding #getit #adhere #consistency #motivation #fitness #lift #gym #fitness #reflect #workhard #worksmart #makeithappen

03.01.2022 Vitamin D An overlooked, under-consumed nutrient that plays a major role in your overall health and performance. It serves a variety of functions in the body, including maintaining optimal bone and muscle health, as well as having favourable effects on inflammation. Research has shown that vit D is a strong stimulator of calcium deposition in bones, making them stronger and healthier. If youre not getting enough vitamin D, your body begins to slow or stop depositing calciu...m into bones, instead drawing calcium out and back into the bloodstream. Vit D deficiency is relatively common in athletes and is associated with muscle weakness and atrophy, specifically Type 2 muscle fiber atrophy. Skipping out on this vitamin is just as bad as skipping legs. Evidence has shown that individuals deficient in vitamin D are at an increased risk for high blood pressure, heart disease, sudden cardiac death, or heart failure. The exact mechanisms are unclear at this time, it appears that vitamin D can help lower blood pressure, improve vascular compliance and glycemic control. Sufficient Vitamin D levels may reduce the risk of cancer, including colon, breast, ovarian, and prostate. Vitamin D is one of the most potent inhibitors of cancer-cell growth, and reduces the risk of cancer by increasing calcium absorption and cell differentiation. The RDA for vitamin D is currently 600 IU per day. The upper intake level is 4,000 IU per day, but research has reported no adverse health effects taking 6,000 IU. When your skin is exposed to UVB radiation from sunlight, previtamin D is formed before being shuttled into the bloodstream. From there, it is moved to the liver and converted to vit D. Oily fish like salmon and trout, dairy, eggs, plants, and fungi all contain varying amounts. Personally I aim to get at least 10 minutes of sun a day and I supplement with 5,000 IU each morning. #vitamin #d #bodybuilding #nutrtion #health #supplements #gym #fitness #vitamins #photography #beauty #love #abs #workout #fit #healthycare #travel #motivation #body #art #fitfam #nutrition #fitnessmotivation #health

02.01.2022 The difference between knowing and doing is everything. You may know all the ins and outs when it comes to writing out a good training or nutrition program... but if you or your clients arent executing it day in day out... its not worth the paper its written on. You will make more progress by adhering to the plan and being consistent. It really is so simple. ... Im not saying its easy. Im saying its simple. Take control and execute the plan. #coaching #adherance #execute #consistency #itssosimple #bodybuilding #progress

01.01.2022 quality noun 1. the standard of something as measured against other things of a similar kind; the degree of excellence of something. the degree of excellence... What is it you value in a product, person or experience? #qualityoverquantity #excellence #beyourbest #letswork #coaching #education #training #nutrition #bigger #stronger #leaner

01.01.2022 More Protein? Arciero recruited 50 people (30 women and 20 men) who were already physically fit. All of them were put on a strength based program and all of them practiced protein pacing. All consumed the same amount of calories for the 12-week study. Half the group consumed 2 grams per kg of bodyweight per day. The other half consumed 1 gram per kg of bodyweight.... After 12 weeks, both groups were leaner, stronger, and had built muscle. But the group that got more protein had lost more abdominal and visceral fat, built more muscle, and got stronger. I like to keep my protein closer to 3g per kg of body weight per day. To ensure you are getting adequate MPS (muscle protein synthesis) you want to be having minimum 25g per serve spread equally across the day. Eating large protein meals with large gaps between has shown to be inferior, however, a larger serve before bed has been shown to help maintain muscle mass in times of diet. The body cant store protein like it does with fats and carbs, regular feedings is going to ensure you are not eating the muscles you are working so hard to build or maintain. If 5-6 meals a day gets you down, invest in a good quality WPI to supplement between 3-4 solid meals. 30g of protein is roughly 150g of most uncooked meats. After cooking this is like one big bite. Youll be able to do more. How much protein do you do? You can read the full article on T-Nation.com #protein #eatyourmeat #gaintrain #mps #food #coaching #health #recovery #supplements #livefit #greens #food #performance #fuel #eattoperform #yum #eatingclean #bodybuilder #personaltrainer #marcos #iifym #diet #dietplan #fatloss #nutritonalsupplements