To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/

Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter 

In this episode, Rachel talks specifics on how to optimize muscle building, how to introduce a workout split depending on your training age, prioritizing your protein intake, recovery, the muscle full effect concept and more!

"Some people will say that total protein intake across the day is all that matters. But I'd argue that protein frequency, which is the amount of protein feedings you have across the day, and also the spacing of those feedings is important if your goal is to optimize muscle growth." Rachel Gregory

Todays Questions:

• What’s a good workout split for 5-6 days a week, for wanting to build muscle?
• I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day.
• To reduce cellulite, what do you recommend first, fat loss or muscle building?

Top Takeaways:

• The optimal training split to get the most out of your workout and balance your busy schedule
• Basics on how to optimize your muscle building potential
• A simple formula to use to know how much protein to consume daily
• Benefits of incorporating more protein feedings throughout the day

Show Notes:

• [0:00] Welcome back to MetFlex and Chill q&a day! Shout out to UCAN for being a sponsor for the podcast for the month of November! 
• [0:30] A little background of UCAN and UCAN Superstarch 
• [3:00] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• [4:00] Question: What’s a good workout split for 5-6 days a week, for wanting to build muscle?
• [5:30] Understanding what your training age is
• [10:00] Episode 50: Mindless/Emotional Eating, Effective Workout Splits, and Recovery Tips After A ‘Cheat’ Meal
• [17:30] Check out Rachel’s programs if you’re interested! Kickstart & Level Up for beginners each roughly 30-60 minutes long 3-4 days per week. For Intermediates 4-5 training sessions per week, 60-90 minutes each check out Rachel’s Elevate program
• [19:30] If you want to apply for one-on-one coaching with Rachel visit metflexlife.com/apply
• [20:00] Question: I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day.
• [23:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• [24:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [28:30] The concept of muscle protein balance
• [34:00] Study: Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men
• [37:00] Question: To reduce cellulite, what do you recommend first: fat loss or muscle building?
• [41:00] Rachel’s workout programs: Kickstart & Level Up & Elevate
• [41:30] Thank you to November’s sponsor UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%

THINGS MENTIONED IN THIS EPISODE:

• Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• Rachel’s workout programs: Kickstart & Level Up & Elevate 
• To apply for one-on-one coaching with Rachel: metflexlife.com/apply
• Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• Episode 45: The Science of Body Recomposition with Dr. Bill Campbell

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Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).