12) Have protein every meal
"I Though i only take my protein only after my workout?" That is a what the uneducated people think and we cant blame them because of all the marketing . Muscle growth requires a positive nitrogen balance. Proteins contain nitrogen , which is released during protein synthesis. To simplify it, u need to be in a positive nitrogen balance(anabolic) by consuming enough protein to satisfy your body's need. Strive for at least 1g of protein / lb of body weight
10)Activity level
Most young lifters have an interest in both the gym and many other athletic endeavors. This is good ,enjoying many different activities is fun and exciting, but when your goal is to put on size and grow, you'll need to monitor your activity levels outside the gym.
You have to balance it out. If you do decide to participate in both lifting hard and other physical activity, you will need to increase your overall calories accordingly.Too much activity might also lead to over training which will slow your progress.
Alcohol not only will never help with your goals , it also decreases your testosterone .Thats not what you want when it comes to muscle building / fat loss. Having a can of beer or a glass of red wine once in a while should be fine but dont over do it.Balance is the key
12) Stop partying all night
The by product of staying out late are lack of quality sleep, waking up at late which screw up your meal timing, low energy level which leaves you probably missing your workout. Not a very wise decision if your trying to build up your body13)Keep learning
I will keep this simple. The more you know the more you grow!
Good night guys.
By Alex Mok
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