The M.A.X. Muscle Plan Quotes

“within half an hour of training. Fruits”
― Brad Schoenfeld, The M.A.X. Muscle Plan

“Ideally, you should choose exercises that you enjoy. Enjoyment encourages adherence; the more you like an activity, the greater chance you’ll keep doing it over time. That said, keep an open mind. Try out different activities; you may find that you enjoy an exercise more as time goes on.”
― Brad Schoenfeld, The M.A.X. Muscle Plan

“Summary of Nutrient Timing Protocol Consume a meal containing a low-glycemic carbohydrate and lean protein source about two to three hours before training. Keep fat consumption to a minimum. Have a large piece of fruit and some whey protein (amounting to 0.1 gram per pound of body weight) within half an hour of training. Consume a large cup of coffee before training. Consume 8 ounces of fluid immediately before your workout and then take small sips of water every 15 or 20 minutes while training. After training, consume a drink containing high-glycemic carbohydrate (such as grape juice or cranberry juice) and a quality protein powder. Generally, you should consume about 0.5 gram of carbohydrate per pound of body weight (0.25 gram per pound of body weight for those with decreased insulin sensitivity) and 0.25 gram of protein per pound of body weight.”
― Brad Schoenfeld, The M.A.X. Muscle Plan

“Summary of Nutritional Recommendations Consume approximately 18 to 20 calories per pound of body weight. Those who store fat easily may need slightly fewer calories, whereas hard gainers will likely need substantially more. Consume approximately one gram of protein per pound of body weight. Consume approximately two to three grams of carbohydrate per pound of body weight. The majority should come from nutrient-dense sources, including whole grains, fruits, and vegetables. After you determine carbohydrate and protein intake, fat intake will constitute the remaining calories in your diet. A minimum intake of approximately 20 percent of total calories is recommended. The majority of fats should come from unsaturated sources, particularly monounsaturated fats and omega-3 fats.”
― Brad Schoenfeld, The M.A.X. Muscle Plan

“Studies show that the correlation between testosterone levels and fat intake is especially strong in experienced lifters (Sallinen et al. 2004). The implication is clear: Follow a low-fat diet and you impair muscle growth.”
― Brad Schoenfeld, The M.A.X. Muscle Plan