Australian_Mens_Fitness_April_2017

THE SINGLE-

DIGIT BODY-FAT

PROJEC T

To achieve the precise body-fat percentage that
unsheathes your shredded physique, nutrition is
key. With our sample three-day plan, you’ll learn
howtomeltfatwhilemaintainingmusclefor the
long haul.By Jim White Photographs by Linda Xiao

■

No question about it: Protein is king.
But more isn’t necessarily better
— there’s a limit to how much your body
can use in a setting (about 30g). Plus,
to avoid breaking down muscle protein,
you need to pair it with just enough carbs
(yeah, the macro you keep neglecting)
to repair damaged tissue and stimulate
new growth. More specifically, complex
carbs help restore glycogen levels
and shuttle protein quickly and more
efficiently to depleted muscle cells.
Timing is crucial, too: Studies show
that getting about 20g of protein and 20g
of carbs an hour before and after training
(45 minutes of resistance training and
moderate cardio, four days a week) is
the perfect trifecta for amping total body
mass. So how do you put it all together?
Check out the sample three-day nutrition
plan we’ve curated for you, then use it to
customise your own long-term muscle-
building meal plan.

THE GUY

80kg, 178cm, 35-

year-old active male

Recommended

Baseline Macros

CALORIES

2,100–2,300

PROTEIN

1.7g/kg body weight

= 105g–115g protein

daily, 18g per meal

(20% of total

calories)

CARBOHYDRATES

288g–316g total

(55% total calories)

FAT

58g–64g (25% of

total calories)

APRIL 2017 MEN’S FITNESS 111

Body Book

THE

NUMBERS