Strength Training Diet Plan

Renegade Training Workout

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Training for strength and training specifically to increase the size of muscle are two very symbiotic terms. We all know that a big muscle is a strong muscle but is there a difference between training to gain size and training to gain strength?

The answer must come in the fact that when you strain specifically for strength you will increase the demand generally on your muscle and connective tissue. This means that you should make extra certain that the muscle has all the required raw materials to build and repair the damage you have done in the gym.

The difference between strength and muscle training is that when you train for strength you will need more protein and the normal 1gram of protein per pound of bodyweight. The experts agree it should be between 1 and 5 grams per pound of bodyweight if training for strength.

Proteins come in all different forms so it is important, according to research, that you combine as many different sources of protein as possible in order to get more than the required amounts of amino acids.

Research also shows that all the different types of protein digest at a different rate and supplemental forms of protein like whey and soy together with slow acting casein helps to speed repair. This is something that many professional bodybuilders discovered themselves.

Lee Banks from the IFBB says �I include at least five different protein sources daily, varying your protein sources makes sure that you get a balanced range of amino acids, as each protein source is composed of different aminos.

If you are training to increase your strength then getting your damaged connective tissue like ligaments and tendons cared for is vital. This problem can only be solved by adding omega-3 fatty acids to your diet.

From avocados and olive oil to all fatty fish such as salmon and bluefin tuna, plus nuts and seeds, the list is endless but you need fat. You need good fat and the experts recommend that you eat up to 10% of your daily calorie intake should be from good healthy fats.

Your saturated fat that you get in your diet is directly responsible for producing the testosterone you require to repair the muscle damage you have done. Having things like whole eggs and low fat cottage cheese, plus that fat in your meat will supply you with this.

The total amount of calories in saturated fat that you eat every day should also be around 10% which means a total of 20% of your daily calorie intake coming from fat. Learning to count calories is therefore essential if you want to get results and not get fat.

On your training days you should eat 22 to 23 calories per pound of bodyweight but this should be reduced when on your rest day. Splitting your remaining calorie allocation between protein and complex carbs is something that you need to plan for every day.

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