• Home Page
  • Bodybuilding
  • Muscle Bulking
  • Fat Cutting
  • Fitness Calculators
What's Hot

Cabbage: The Secret Weapon for Bodybuilders’ Success

October 1, 2023

Mastering Volume Eating: Hitting Macros, Vitamins, and Minerals on a Low-Calorie Diet

September 30, 2023

The Silent Saboteurs: Junk Foods That Fuel Metabolic Problems and Weight Gain

September 30, 2023
Facebook X (Twitter) Instagram
Facebook X (Twitter) Instagram
TF Clark Fitness Magazine
Sunday, October 1
  • Bodybuilding
    • Professional Bodybuilders – What You Can Learn From the Best
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Lifestyle Bodybuilding
    • Celebrity Trainers
    • Bodybuilding Industry
  • Muscle Bulking
    • Abs – Create a Killer Six Pack Stomach
    • Arms – Develop the Most Massive Guns
    • Back – Tone and Build Your Muscles
    • Chest – Chisel Armored Pecs
    • Legs – Develop Quadriceps, Thighs, and Hamstrings
    • Shoulder – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – Use a Workout to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – Use Food to Create Your Dream Body
    • Natural Activities – Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Healthy & Fitness – Get Results Away From the Gym
    • Physical Health – Protect Your Greatest Asset
    • Men’s Health
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Emotional Health – Focus on Your Feelings
    • Coronavirus Journey
    • Mental Health – Nurture a Healthy and Fit Mind
    • Work Place – How to Create a Healthy and Fun Career
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
TF Clark Fitness Magazine
Home » Sitemap » Muscle Bulking Theory » Fitness & Muscle - The Best Ways to Get in Shape » Muscle Growth Journey » Diet and Sleep – Nourish and Recharge for Your Workouts
Muscle Growth Journey

Diet and Sleep – Nourish and Recharge for Your Workouts

Terry ClarkBy Terry ClarkFebruary 16, 2020No Comments4 Mins Read
Diet and Sleep - Use to Nourish and Recharge for Workouts
Share
Facebook Twitter Reddit Telegram Pinterest Email

How do you build muscle through your diet and sleep? This is week two, February 16, 2020, of my muscle gain journey. It was a mixed bag of tea for me this week. I used my Saturday workout to measure my results. I could increase my lifts with minor setbacks.

The goal was to improve each lift by 5 pounds. I could increase my lifts by 10 pounds with the squat and deadlift. I gambled and was ambitious on some lifts. It caught up with me on a couple of lifts. The areas I could not meet my target reps were the bench press and the shoulder press. Those lifts remain to stagnate until I reach the targeted reps.

I have prior injuries with my shoulder (torn rotator cuff) and lower back (surgically repaired). Building muscle through diet and sleep is not magic; it is science. Also, I skipped the leg press on Tuesday because I ran out of time, but it did not affect my Saturday results.

How to build muscle through your diet

I focused on my diet and sleep during week two to get the results I was looking for. With my diet, I focused on increasing my calorie and protein intake. Check this out: how do you use protein to build massive muscles? I set a goal of 2000 calories, with 40% (800 calories) coming from protein. The rest of my calories came from fat (40%) and carbohydrates (20%). If you build muscle through your diet, you must use calories and grams to measure your food.

The macros, calories, and body weight go together, so you also address the rest when you address one. To maintain body weight, calories should be ten times body weight. Building muscle through your diet and sleep requires protein.

You should eat 1 gram of protein per pound of body weight. Protein is four calories per gram. Carbohydrates are four calories per gram. Fat is nine calories per gram. It’s also important to remember that many foods have all three macronutrients. Since the grams and calories impact each other, they control the ratio of the macronutrients in your food.

How to build muscle through your sleep

I set my bedtime for 8 pm because I awake around 5 am. Check this out: track and analyze your sleep for a healthy lifestyle. The goal with rest was to get over 8 hours a night, especially on lifting days. You can build muscle by focusing on the amount of sleep and the time of rest. My workout for week two was:

Demographics: Age 52, Height 5-5, Weight 180 lbs

Tuesday’s Workout:

Lift and WeightSets and Reps
Deadlift 3708,6,4
Bench Press 2808,6,3
Barbell, Squat 315.8,6,4
Incline Bench 2308,5,3
Shoulder Press 1608,6,4
Machine Row 2408,6,3

Thursday’s Workout:

Lift and WeightSets and Reps
Pushups66, 25, 22
Hanging Leg Raise40, 20, 20
Dips20, 10,10
Pull Up10,8,4
Bicep Curl   6010,10,10
Leg Raise 26010,10,10
Hamstring Curl 13010,6,4

Saturday’s Measurements:

Lift and WeightSets and Reps
Deadlift 4156
Bench Press 3005
Barbell Squat 3356
Shoulder Press 1954
Machine Row  255.6
  

In conclusion, use your diet and sleep to build muscle

On Saturday, the lifts I could complete with six reps were the deadlift, squat, and machine row. I could not achieve the lifts with six reps with the bench press and shoulder press. The weight you lift is a measuring stick for how much muscle you can build. You can build muscle with the proper workout by getting enough sleep and eating a quality diet.

Related Articles

  • How Do You Build Muscle When You Are A Difficult Muscle Gainer?
  • Gym Bag – The Top Essentials to Make Working Out Easier
  • Boxing – The Best HIIT Workout to Burn Stomach Fat Quickly
  • Can the Deadlift Be Used for Better Results In Bodybuilding
  • How Much Protein Should You Eat a Day?
JOIN OUR EMAIL LIST
Thank you for subscribing.
Something went wrong.
We are always working on something really vital. Signup to get notified when we launch.
We hate spam. Your email address will not be sold or shared with anyone else.

Blogs Calories Healthy Food Muscle Sleep
Share. Facebook Twitter Pinterest LinkedIn Telegram Reddit Email
Previous ArticlePost-Workout: How to Best Build Muscle Away from the Gym
Next Article Calories – How to Use Your Diet to Build Muscle Faster
Terry Clark
  • Facebook
  • X (Twitter)
  • Pinterest
  • Instagram
  • Tumblr
  • LinkedIn

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

Related Posts

Cabbage: The Secret Weapon for Bodybuilders’ Success

October 1, 2023

Mastering Volume Eating: Hitting Macros, Vitamins, and Minerals on a Low-Calorie Diet

September 30, 2023

The Silent Saboteurs: Junk Foods That Fuel Metabolic Problems and Weight Gain

September 30, 2023

Spice Up Your Weight Loss Journey: The Top Peppers to Melt Belly Fat”

September 30, 2023

Powder vs. Whole Foods – Making Nutrient Choices on Your Fitness Journey

September 29, 2023

4 Creative Ways To Spice up Your Leg Day

September 29, 2023
Add A Comment

Comments are closed.

Don't Miss

Cabbage: The Secret Weapon for Bodybuilders’ Success

By Terry ClarkOctober 1, 2023

When it comes to achieving peak performance in bodybuilding, your diet plays a pivotal role.…

Mastering Volume Eating: Hitting Macros, Vitamins, and Minerals on a Low-Calorie Diet

September 30, 2023

The Silent Saboteurs: Junk Foods That Fuel Metabolic Problems and Weight Gain

September 30, 2023

Spice Up Your Weight Loss Journey: The Top Peppers to Melt Belly Fat”

September 30, 2023

Powder vs. Whole Foods – Making Nutrient Choices on Your Fitness Journey

September 29, 2023

4 Creative Ways To Spice up Your Leg Day

September 29, 2023

Calorie Dilution vs. Calorie Restriction: A Comprehensive Guide

September 28, 2023




Stay In Touch
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
About Us
About Us

Your source for health and fitness news. We provided the latest scientific backed research to help you on your health and fitness journey. Check out our articles, diets, workouts, and fitness calculator.

We're accepting new partnerships right now.

Email Us: terry@tfclarkfitnessmagazine.com
Contact: +1-407-680-3162

Our Picks

Spice Up Your Weight Loss Journey: The Top Peppers to Melt Belly Fat”

September 30, 2023

Powder vs. Whole Foods – Making Nutrient Choices on Your Fitness Journey

September 29, 2023

4 Creative Ways To Spice up Your Leg Day

September 29, 2023
New Comments
  • alinaaimes on 5 Healthy Habits Students Should Build to Maintain Their Fitness
Facebook X (Twitter) Instagram Pinterest
© 2023 TfClark Fitness Magazine. All Rights Reserved.

Type above and press Enter to search. Press Esc to cancel.

Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}
Ad Blocker Enabled!
Ad Blocker Enabled!
Our website is made possible by displaying online advertisements to our visitors. Please support us by disabling your Ad Blocker.