Expert Nutrition Guide Helps You Maximize Your Muscle Gains
Tonal has teamed up with fitness coach and nutrition expert Chris Barakat to create sample meal plans and macronutrient guidance.
To maximize your muscle-building gains during Four-Week Fast Track: Build or any other progressive muscle-building program, getting adequate nutrition is essential. Tonal has partnered with professional natural bodybuilder and fitness coach Chris Bakarat, MS, ATC, CISSN, who designed four protein-packed nutrition plans tailored to individual physiques to help you achieve your goals.
At his fitness consultancy School of Gainz, Barakat leads a team of nutritionists, exercise physiologists and trainers who educate clients on how best to achieve their ideal bodies and improve their overall health. He’s spent the past decade researching the best methods for improving lifestyle outcomes for competitive bodybuilders and a variety of athletes seeking to shift their body composition.
Find the best protein-packed meal plan for your body type here.
“Controlling your nutrition, spending some extra time to meal prep, properly portioning out food sources, and committing to a nutritional plan that supports what your body needs is a fail-proof way to better one’s body composition and health markers,” says Barakat on the importance of diet when it comes to building muscle.
In this downloadable guide, Barakat shares detailed sample meal plans for training and rest days—plus daily macronutrient targets—for four common body types: Moderately Trained Women, Advanced-Trained Women, Moderately Trained Men, and Advanced-Trained Men.
The pre-workout meals are designed to support your energy levels and performance, while the post-workout meals will optimize your recovery capabilities. Over the course of four weeks, following this plan will help lead to greater progress on your Tonal workouts, enhance the workload you can handle, and lead to relative strength.
“For those who are stuck mentally, starting a new plan can be a great way to turn the page, start a new chapter, rewrite who they are, who they want to become, and how they will show-up for themselves and others.”
Chris Barakat
To help make shopping easier, Barakat has recommended several of his favorite packaged foods and snacks that can be found at grocery stores nationwide. If you can’t locate the exact product, just consult the package online to find a tasty replacement with a similar nutrition profile.
Before starting a new training program and meal plan, you may want to consult a doctor or registered dietician to ensure that all of your proper nutrition requirements are being met. While following this guide, use your own dietary restrictions, health history, and preferred tastes to personalize a plan that meets your needs.
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