TurnAroundFitness. All Rights Reserved.COM .com Copyright@2015 TURNAROUNDFITNESS.TURNAROUNDFITNESS. www.The 180 Rapid Muscle HG Diet Gain 5-7 Pounds of Muscle in The First 7 Days & Continue Every Week The #1 Problem You're Making To Not Reaching Your Muscle Building Potential! FREE REPORT By Tim Ernst of www. I want to breakdown the building blocks to help you get into your best shape by showing you the proper macronutrients your body needs. Stands For High Glycemic The First Diet in History That Allows You To Build Lean Muscle and Drop Pounds Of Belly Fat By Enjoying Your Favorite Guilty Pleasure Foods Hello. www.TURNAROUNDFITNESS. In this free report I’m going to give you a formula that will allow you to eat your favorite foods while building muscle faster than you thought possible.G.The 180 Rapid Muscle HG Diet H. If you’ve never heard or seen 180 Muscle.COM . so read it throughly.com But first. I want to welcome you to the 180 Muscle HG Diet For Muscle Gain. This section is vital towards your success. right now you can try week 1 for FREE at this link here=>http://180muscle. 5 grams of protein for every pound of bodyweight. Proteins function involves more than muscle tissue repair.The 180 Rapid Muscle HG Diet First let’s talk about the building blocks to building muscle and losing fat. Repair of red blood cells. hydrogen and oxygen. 2. The question I have is how much of that protein gets absorbed into the muscle and how much do you need to build muscle? Once again it all depends on what your goals are. The transport of nutrients to and from cells.TURNAROUNDFITNESS. 5.COM . Regulating hormone secretion. There is a BIG misunderstanding as to how much protein your body needs to build muscle. There is a whole list of other important functions like: 1. 4. The list goes on. Regulation of blood clotting. 3. Digestion. PROTEIN Protein is a complex chemical structure of carbon. nitrogen. Let’s take 3 examples: www. We’ve all heard about eating 1-1. 2.TURNAROUNDFITNESS.36 grams per kilogram of lean bodyweight in protein is lost per day but recently that was bumped up to 0. 3. You may need to eat more protein but there’s no proof how much of it gets absorbed into the muscle. If you need to gain weight the rules are completely different. some less. did you know that eating too much protein can raise insulin levels? SPIKING levels of insulin too high at the wrong times can lead to FAT STORAGE in the cells. For sedentary people the RDA (recommended daily allowance) is 0. Basically they observed the comparison of nitrogen excretion and ingestion. he would consume a base of 180g of protein per day. Why? Studies using nitrogen have been conducted to determine how much protein is used and absorbed. you may need a little more. A person who is underweight has to rely on other sources of nutrition like carbohydrates and fats. its lean body mass. What if you do intense exercise? Well if you are a bodybuilder or have intense workout sessions. www.75 grams. You don’t have to. but consuming a little more than the average person will result in an increase of lean body mass. If you are overweight you won’t need 1 gram for every pound of bodyweight. so as a safety margin the RDA was bumped up. In fact it’s not total weight at all. if a 225lb man wants to reduce his bodyweight to 180lbs through proper training and nutrition. For instance. 4. Scientists saw the differences in comparison to see if a positive or negative balance had been occurring. Also. Some individuals showed more.COM .The 180 Rapid Muscle HG Diet 1.45 grams and again to 0. just in case. COM . the benefits come in moderation. CHEESE and BUTTER. CANOLA etc.The 180 Rapid Muscle HG Diet Fats The body needs dietary fat to survive. www.TURNAROUNDFITNESS. It also has some benefits to aiding in WEIGHT LOSS. It’s ok to eat saturated fats in moderation when you restrict carbs. Too much on a carbohydrate diet will fill up your fat cells pretty quickly. Saturated Fat Saturated fat is primarily found in animal products like MEAT. but there are a fewer health consequences when you take carbohydrates out of the equation. OLIVE. It’s a great source of oil for cooking due to its stability at high temperatures. Fats have about two to three times the amount of energy per gram. Monounsaturated Monounsaturated are your oils such as ALMOND. These are not the best fats to include in your diet. Once again. Rather than using carbs for energy to fuel your workouts you would be using your own fat stores for energy. It makes sense. Recently we’ve seen diets use fat as an alternative to carbohydrates for FUELING the body. some FISH plant oils such as FLAX. mainly made up of margarines.COM . Some good trans fats can be found in SUNFLOWER SEED OIL and BEEF. The problem is that a lot of your BAKERY ITEMS at your local supermarket contain artificial trans fat. It’s not a good idea to use these for cooking like flax seed because HIGH-TEMPERATURES lead to other types of fat. Polyunsaturated fats are mostly found in grass fed BEEF. EGGS.The 180 Rapid Muscle HG Diet Polyunsaturated These are the best fasts to put in your diet. Polyunsaturated fats are comprised of omega 3’s and omega 6’s. There are so many bakery items with the label of 0 TRANS FAT. Trans-Fats Not all trans fats are bad. Today most people probably get omega 6’s but not enough of omega 3’s. ALMOND and CANOLA. but do you know that the FDA only requires a certain amount to be placed on the package? Just be careful.TURNAROUNDFITNESS. www. Make sure to SUPPLEMENT with omega 3’s as much as possible. shall we. complex and simple. www. there are 2 types of carbs that the majority of the population know: a. We’ve been told that there are good carbs and bad carbs. high glycemic and low glycemic.The 180 Rapid Muscle HG Diet Carbohydrates. Which one is optimal muscle growth? To keep it simple. Carbohydrates can be a “Double Edged Sword. but first let’s take all of these nutritional points that make up your diet listed here and let’s combine them together to formulate a fat burning/muscle building plan. Simple carbs or high glycemic. Complex carbs or low glycemic. These carbs are slow digesting like: ▪ Sweet Potato ▪ Brown Rice ▪ Oatmeal ▪ Grains Which ones are better? I’ll talk about that in a minute. These carbs are fast acting such as: • White Rice • White Potato • Pastas • Breads • Fruits • Cereals b.” They can be your best friend or your worst enemy.TURNAROUNDFITNESS.COM . www. Skipping breakfast or having a high fat breakfast prolongs the natural fat burning (fasted) state. When you awake in the morning.COM .The 180 Rapid Muscle HG Diet Timing of Carbohydrates. your cortisol levels are high. insulin begins to elevate as well making for a bad combination. When you’re asleep your body naturally starts to burn fat while you’re in a fasted state. Eating a high fat diet will keep insulin levels low while cortisol levels begin to taper off as the day goes on. If you ingest carbs at this time.TURNAROUNDFITNESS. www.m. Here is a breakdown of your macros to start off. I typically coach clients for 12 weeks to help them reach their desired goal.The 180 Rapid Muscle HG Diet The Muscle Building Formula Here is a formula that you can use that is guaranteed to help you gain weight and build muscle with minimal fat.COM . You can choose to eat 3 large meals or 5 smaller ones just as long as you hit your macros. It's very important to hit this goal everyday. Mornings for some reason don’t work as well because the body has been in a sleep state and body temperature is lower (Circadian Rhythms) and it needs time to move around and get the joints/muscles moving before lifting. this is a good starting point. Realistically you will want to progress every week but for the purpose of this answer. IMPORTANT: The best times to workout is between 2-6 p. that's all that matters.TURNAROUNDFITNESS. You’ll consume 45% of carbs.Protein Fat Try to get as close to this as possible Total calories for the first week will be your body-weight x 19=? Example: If you are 150 pounds that would equal 2850.Protein/Carbs Post Workout . www.COM . Protein will always be 1 gram per pound of body-weight a day no matter what body part you train. 25% protein and 30% fat.Protein/Fat’s Lunch time .The 180 Rapid Muscle HG Diet Here is a breakdown of the meals Morning .TURNAROUNDFITNESS. roughly depending on your height and age.Protein/Carbs Before Bed .Protein/Carbs (Big Meal) Second Post Meal . Carbohydrates? When it comes to carbs they will be different depending on weather you train upper or lower body. When you train lower body you’ll consume your body weight x 3 on carbs in grams.COM .The 180 Rapid Muscle HG Diet What Kind Of Protein? Chicken Steak Eggs Greek Yogurt Turkey (ground or patties) Bison Fish Etc. Carb Sources? (Very Important to Weight Gain) White Rice Potatoes (White. For example: If you weighed 200lbs you'll take that and multiply by 2 (upper body workout days) which equals 400 grams of carbs. Red. On Lower body workout days you take your body weight (200lbs) and multiply by 3 which equals 600 grams of carbs www. Sweet Potato) Pasta Oats When you train upper body you'll consume your body weight x 2 on carbs in grams.TURNAROUNDFITNESS. Works great! www.COM .The 180 Rapid Muscle HG Diet Fats? MCT oil or coconut oil Mixed Nuts Nut Butters (peanut or almond butter Grass Fed Butters when cooking Olive Oils when cooking Avocado Red Meats (Eat in morning or Night) NOTE: I use “My Fitness Pal” on my iPhone to track calories and macros.TURNAROUNDFITNESS. Your Intra workout drink should consist of 10 grams of BCAA’s and 5 grams of creatine. 4. In the morning and evening consume fish oils.The 180 Rapid Muscle HG Diet Supplements You’ll Need: 1. Protein Powder for Shake mixed with 5 grams of Leucine. I know this may be difficult and a pain at times but.COM .TURNAROUNDFITNESS.com/eat-carbs-before-bed-to-burn-more-belly-fatwhile-building-lean-muscle/ How Was My Success? www. This will help aid in muscle recovery and soreness. After your workout consume another 10 grams of BCAA’s. Not fat. you can read more here=>http:// turnaroundfitness. you’ll get used to it real quick. If you want 4 scientific studies that support this answer I gave you and see my own transformation pics. An hour after your protein shake will be your first post meal consisting of protein and 30 grams of carbs only. (Consume 1 hour after training) 3. 2. The 180 Rapid Muscle HG Diet In 12 short weeks I was able to build lean muscle. www. I’ve never felt better than being able to enjoy my favorite foods while still being able to build the kind of body I always wanted.COM .TURNAROUNDFITNESS. The 180 Rapid Muscle HG Diet To tie all this in you’ll need a good training program with this kind of diet. One Eighty is the ideal amount of reps needed to not only build size but. The number 180 was chosen because of the fact that it is the MOST optimal number for many of these variables when it comes to unleashing your body’s own anabolic hormones for maximum muscle growth – naturally! As will be explained in the program. “Opposite Direction. One Eighty is representative of the number of minutes in the program (180 minutes a week). the amount of reps (90 reps antagonist/90 reps agonist). One of the training programs I’ve had great success is my 180 Muscle Transformation Program.” The entire 180 Muscle method program is a complete 12 week workout program where you train antagonist/agonist muscle groups or (opposing muscle groups). Right now you get week 1 of 180 Muscle for FREE! You might be wondering the significance of the number 180? The number 180 is the most important number in this program because it is the number that has the most scientific significance in 180 Muscle. . One eighty represents working in opposing muscle groups that builds BOTH size and strength all in the same workout. The term One Eighty literally means. 180 minutes a week has been proven to be the most optimal amount of time you need a week to notice any amount of muscle gains. to burn stubborn fat all over your body. The 180 Muscle Method is a flexible diet and workout plan to lose 10-20-30 pounds of belly fat while building muscle simultaneously in just 12 weeks. whether it be training or diet.TURNAROUNDFITNESS. Building your desired physique takes experimentation and time. be patient and persist.COM . I will be brave enough to say that these results are typical if you follow the plan! You just have to put in the work. Everyone’s body responds differently to different forms of stimuli.The 180 Rapid Muscle HG Diet Conclusion In conclusion to my 180 Muscle HG diet and 180 Muscle training program you have a recipe for success. The 180 HG diet with the 180 Muscle Method were so powerful they changed my physique dramatically in a short period of time which landed me a spot on the first ever Delmonte Pro Team! www. com www.COM .The 180 Rapid Muscle HG Diet Tim Ernst-Delmonte Pro Team Founder of TurnAroundFitness.TURNAROUNDFITNESS. com/+TimErnstTurnAroundFitness YouTube Link.The 180 Rapid Muscle HG Diet Tim is the founder of TurnAroundFitness.com/TimErnstFitness . and growing -New content added every week -Content creation based on student need (*send me a message or post to the discussion section in any of my courses and I will create new content to help you toward your goal) Follow Tim On: Facebook link-http://facebook.com and 180Muscle.http://twitter.google.http://www.com/TimErnstFitness Google Plus Link-http://plus.com. premium courses in full HD -Over 10.com/TurnAroundFitness Twitter Link. Udemy Elite Instructor -9 highly rated.000 happy and successful students enrolled.youtube. He is dedicated to helping Men and Women build max lean muscle while eating their favorite foods they've been told to avoid. and growing -94 positive reviews.