Want to build muscle fast? Do these three things:

1️⃣ Take Creatine, Whey Protein + casein protein, and BCAAs

2️⃣ Do compound movements in the gym. 

3️⃣ Eat 1 gram of protein per lb of body weight every single day.

Want to build muscle fast? Do these three things:1️⃣ Take Creatine, Whey Protein + casein protein, and BCAAs2️⃣ Do compound movements in the gym. 3️⃣ Eat 1 gram of protein per lb of body weight every single day.

1️⃣ Find your caloric deficit intake. The formula I use is this: body weight times 14 up to 17. 14 being that you don’t move often and up to 17 being that you move a lot through out the day. Now multiply that number by .90 so you take away 10% of your maintenance to be a deficit. MANUALLY enter this number into your calorie counter app like myfitnesspal.

1️⃣ Find your caloric deficit intake. The formula I use is this: body weight times 14 up to 17. 14 being that you don’t move often and up to 17 being that you move a lot through out the day. Now multiply that number by .90 so you take away 10% of your maintenance to be a deficit. MANUALLY enter this number into your calorie counter app like myfitnesspal.