www.nudenutrients.com.au

BUILDING MUSCLE QUICK-START GUIDE

www.nudenutrients.com.au

BUILDING MUSCLE QUICK-START GUIDE

Building muscle & strength is not just about lifting heavy weights.

To grow muscle and strength effectively you must train effectively and have adequate rest, and you need to eat for muscle growth – including choosing the right supplements to take at the right time.

To make your journey to building muscle and strength a little easier to navigate, we have put together this building muscle quick-start guide.

HOW TO USE THIS GUIDE

The guide is broken down into 4 steps, covering the key areas that need to be addressed to ensure you achieve your goals:

1. Goal setting and expectations 2. Nutrition 3. Training 4. Supplementation

To get the most out of the guide, we recommend working through each step in this order, and trying not to rush…

If you follow each step in full, this process will take a few hours – but we can guarantee that you will feel much more confident to achieve your muscle and strength goals once you have finished the guide!

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BUILDING MUSCLE QUICK-START GUIDE

STEP 1: GOAL SETTING AND EXPECTATIONS

Many people we have worked with initially struggled to set healthy habits and goals because they didn’t have a clear framework to help guide them…

As a result, they ended up setting goals that were either not specific enough, or not achievable in the time frame planned.

We have designed a clear framework to help you set healthy habits and fast track your goals by giving you a results formula to follow.

THE NUDE RESULTS FORMULA:

• Understanding your deeper WHY

• Lining you goal up with you core values

• Setting a smart goal

• Make it visible

• Get help

• Accountability partner/s

STEP 2: NUTRITION

The current state of nutrition advice can be summed up in one word… Confusing.

There are countless diets and experts all claiming to be the best option for helping you lose fat. This makes it very hard to figure out which advice to listen to, and which advice to ignore.

And getting this right is likely the most important step in achieving your muscle growth goals.

But don’t worry, we are here to help cut through the confusion and help you set up healthy eating habits to assist you in achieving your muscle and strength goals.

To begin with, we should be clear…

We do not believe that there is one best diet for every person to follow

View the full Results Formula here.

People are unique and diverse, and as such, their individual nutritional requirements are also unique and diverse.

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BUILDING MUSCLE QUICK-START GUIDE

Thankfully, there are some common guidelines that apply to ALL effective diets and nutrition approaches.

So instead of worrying too much about whether or not you should follow a paleo diet or become a vegan, or if you should try the (insert guru name here) method, we recommend you focus on a nutrition approach that does these 5 things:

1. Raises nutrition awareness and attention 2. Focuses on food quality 3. Eliminates nutrient deficiencies 4. Helps control appetite and food intake 5. Promotes regular exercise

These articles from our friends at Precision Nutrition may be useful to help you choose the best

nutrition approach for yourself:

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BUILDING MUSCLE QUICK-START GUIDE

STEP 3: TRAINING

Need help with your training for muscle and strength?

We have created a FREE Nude Training App that helps you get the best results from your training.

The Nude Training App comes loaded with a customised 12-week training plan designed by our expert team specifically to help you achieve your fitness goals.

You simply fill out the pre-training questionnaire, and then our team select the perfect training program for you and load it into the app.

If you need help with your training program, click the image to get the app for free.

Want more training info? Check out these useful articles:

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BUILDING MUSCLE QUICK-START GUIDE

STEP 4: SUPPLEMENTATION

Supplementation is the final step in fast-tracking your fitness and health results.

Supplements help you work out harder and for longer, recover faster, and improve your physiological response to training.

NUDE PRODUCTS FOR BUILDING MUSCLE

These products are designed to help you train harder, longer and more intensely, and will aid in muscle recovery, protein synthesis and muscle growth.

PROTEIN POWDERS

Protein helps fuel muscle growth. Enough Said!

Whey protein Concentrate is

one of the best sources of easily digestible protein to help supplement your dietary protein intake and support your training

goals.

Whey protein Isolate is a high quality, fast-absorbing source of easily digestible protein to help supplement your dietary protein intake and support your training

goals.

Pea Protein is one of the best sources of non-dairy proteins

to help supplement your dietary protein intake and

support your training goals.

Casein is a slow-releasing and longer lasting protein source that has the ability to provide your bloodstream with a slow and steady flow of amino acids that can last for hours. This makes casein perfect for a slow release night time recovery, returning your body from a muscle-wasting (catabolic) to muscle-building (anabolic) state for up to 12 hours.

If you are looking to build strength and muscle size, we recommend taking both Whey Protein and Casein (but not at the exact same time).

One question we often get asked is “how much protein should I consume each day?” Check out this comprehensive article for our detailed answer to that question…

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BUILDING MUSCLE QUICK-START GUIDE

BRANCHED CHAIN AMINO ACIDS (BCAA’s)

BCAA’s can result in faster muscle growth during periods of intense training.

Your muscles use BCAA’s as fuel, which helps avoid burning your own muscles as fuel during extended exercise. Our Pure Branched Chain Amino Acids (BCAA’s) product is made up of 3 amino acids: leucine, isoleucine, and valine.

BCAA’s can promote muscle protein synthesis and increase muscle growth over time, and they can also be used to prevent fatigue during longer workouts.

Many people trying to increase muscle size can actually end up breaking down their own muscles as fuel during prolonged exercise. Increasing intake of BCAA’s to support your training will help reduce chances of muscle loss and will improve your strength and growth goals.

CREATINE

Creatine is the natural muscle energy booster that is proven to help improve your strength training.

Creatine is one of the best-known and well researched nutritional supplements proven to help users gain strength and increase muscle volume through its role in restoring ATP levels; the specific energy your body uses for muscular contractions.

Creatine is the natural muscle energy booster that is proven to help improve your strength training and increase your ability to train harder, and grow more muscle!

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BUILDING MUSCLE QUICK-START GUIDE

L-GLUTAMINE

L-Glutamine is a very effective intestinal and immune system health compound.

Better gut and immune health will help you increase muscle by aiding in nutrient absorption and improving exercise recovery.

• Immune & Muscle Support

• Supports Digestive Health

• Helps with Memory & Concentration

• Reduces Sugar & Alcohol Cravings

SUPPLEMENT PROTOCOLS

Below is our recommended supplement protocol that shows when to take nude products to support your muscle and strength journey.

WORKOUT DAYS

Upon Rising: L-Glutamine

Pre-Workout (30-45 Min): L-Glutamine, BCAA & Protein

Post Workout (immediately)

BCAA, Protein & Creatine

Daily (any time)

2 BCAA’s, 1 -2 protein & 1-2 Creatine

Before Bed

Casein

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BUILDING MUSCLE QUICK-START GUIDE

REST DAYS

Upon Rising: L-Glutamine

Daily (any time) 1 L-Glutamine, 2 Protein , 2-3 BCAA &

1-2 Creatine

Before Bed

Casein

… AND THAT’S A WRAP!

You should now be well on your way to starting on (or improving) your muscle and strength journey.

Remember…

The key areas that will help you achieve your goals are:

1. Goal setting and expectations 2. Nutrition 3. Training 4. Supplementation

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BUILDING MUSCLE QUICK-START GUIDE

HERE IS WHAT TO DO NEXT

1. Tell someone about your goal Once you have written down your s.m.a.r.t. goal as shown in the goal setting formula, you should enlist an accountability partner to help keep you accountable to the goal you have set.

2. Take nutritional action All the nutrition theory in the world means nothing without action! Take what you have learned from the nutrition articles you read in step 2, and apply 1 or 2 small changes this week. If you success at these, add another 1-2 small changes. Consistency is key and behaviour change takes time, so don’t try and change too much too quickly!

3. Start Training

Whether you have joined a gym or not, now is the time to start exercising! And if you need some extra help, remember to jump onto our website and grab the FREE Nude Training App

4. Build Your Perfect Supplement Pack

To help you get results fast we have bundled all the right nutrition in one pack. Build your own by choosing the products and frequency that is right for you.

HAVE A QUESTION?

CONTACT US

Phone: (07) 3105 2866 Send us a message

BUILD MY PACK NOW