Muscle Growth & Fat Burning

Top Training Tips, the Fundamentals of Dieting, and the 3 Body Types Guide

The Oak Says….

Here you will find motivational & foundational easy-to-follow regimen by one of the most iconic bodybuilders on this planet.

As one of our favorite articles, this portion covers a few timeless concepts that allowed somebody without perfect circumstances to instill a muscle-building legacy and achieve true greatness in the world of body physique.

Arnold Schwarzenegger was born on July 30, 1947 in Thal, Austria. Schwarzenegger has remained a prominent face in the bodybuilding sport long after his retirement, and has written several books and numerous articles on the sport. He was nicknamed the “Austrian Oak” and the “Styrian Oak” in his bodybuilding days. Enjoy outstanding advice from the oak!

Diet, Protein & Carbs for Muscle Growth


Whether you’re a first-time gym goer, a hardcore bodybuilder, an athlete, or anyone in between – we hope this guide can help provide you fundamentals for achieving a more healthy body & fit physique.


Protein supplementation within your diet

To gain muscle, take about 20g of protein in the form of a snack or shake (such as whey) 30 minutes prior to workouts, and about 40g of protein as whey isolate immediately after workouts. On rest days, reach at least 1g protein per pound of bodyweight.

Take a protein supplement at least once a day on rest days and twice a day on workout days. This practice can give you an extra 40-80 g of protein per day, and it will help bring you into the standard protein recommendation (at least 1g of protein per pound of bodyweight daily). It’s often enough to cause acceleration in muscle growth, usually noticeable within four months. It’s especially important to follow this formula when dieting. Higher protein needs and restricted caloric intake make a protein supplement essential.

Eat carbs for energy when burning high amounts of calories

Your body can use protein, carbs or fats for energy, but when you’re training hard, it preferentially uses carbs. Taking in ample carbs makes it easy for your body to fuel itself, sparing protein and fats for their more specific nutritional uses.

  • Emphasize Slow-Digesting Carbs – Complex carbs are constructed of long chains of sugars. Most, but not all complex carbs are slow digesting. Stress whole-grain products (whole-wheat bread and pastas, oatmeal, brown rice, etc.) and sweet potatoes, which are all slow digesting, as opposed to white breads and white potatoes, as well as sugars, which are all fast digesting. Slow-digesting carbs provide longer-lasting energy and there’s less chance they’ll be stored as bodyfat. When building muscle, during a mass-building phase, strive to take in a minimum of 2g and up to about 3g of carbohydrates per pound of bodyweight per day. During cutting phases, reduce total carbohydrate consumption to 1g per pound of bodyweight.
  • De-Emphasize Simple Carbs – Except after workouts, a muscle builder or bodybuilder should minimize calorie consumption from simple carbohydrates (sugar). Simple carbs can be rapidly absorbed, especially in liquids with little or no fats or solid foods to slow down their passage through the gastrointestinal tract. Significant quantities of simple carbs provide the release of insulin, which is highly beneficial after a workout, but not at other times, because it can encourage the body to store these sugars as bodyfat. Foods that are high in sugar are among the worst for muscle builders or bodybuilders seeking to keep bodyfat low.

Post-workout protein & carbs

It is important to take a protein shake after your workout to promote growth & recovery within your body.  If one isn’t available, a meal or bar will work as a temporary replacement.

Typically in a post workout shake fast-digesting protein is preferable to a slow-digesting one.  Shakes contain whey protein for fast digestion & a complex protein blend for slow digestion.  It’s debated whether complex or simple carbohydrates are the most effective post-workout.  Many bodybuilding routines suggest simple carbs only for the purpose of rapid absorption post-workout.  Example non-food simple carb sources include dextrose or waxy maize, and for food sources fruit and various other sources are available.  Ingesting isolate protein, or protein with rapid absorption from natural sources may be most beneficial to muscle recovery.  High amounts of protein beyond 40g in one serving are generally not recommended because the human body is limited in its capacity to utilize high amounts of protein in one serving.

  • Slow-digesting protein shakes include complex protein such as casein & egg protein, and can be taken at any time of the day to achieve a less catabolic muscle state most often.  It’s the goal of anyone trying to maintain a lean muscular physique to sustain an anabolic body as often as possible.
  • Gainer shakes come in various serving sizes & dietary blends.  The benefit of a gainer shake is to achieve a higher level of daily caloric intake as well as maintain an anabolic body state.  A gainer shake provides a continued ingestion of protein, carbs, and fats typically as a snack or meal replacement, not necessarily post-workout only.  Gainers are most beneficial for those with a body type that is ectomorphic.  This shake option is best for those with a high metabolism and seeking long-term muscle growth.

Nuts & seeds provide good fats and are also a great addition to any post workout recovery shake.  These types of ‘good fat snacks’ also help control appetite & help achieve a sustained anabolic body throughout the day.

Muscle & Metabolism

Muscle Building & Metabolism Boosting: The 3 Body Types Guide

A Better Physique 

How you can experience a better body by learning about yours
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