The Muscle Couple has been fielding multiple emails and questions about how to utilize our Rest Pause Workout for their unique personal situation.

We’ve received some great questions and they are something we’ve thought a lot about ever since creating the program.

This post is a blueprint for designing your diet/nutrition to meet the demands of the workout program.

As per normal TMC fashion, we’ll create a list of population groups and then offer advice for optimizing the training program relative to your unique goal.

GAINING MUSCLE

40% Protein, 35% Complex Carbs, 25% EFA’s

Oatmeal 2x a Day, 1-2 Bowls of Brown Rice or 2-3 Yams or Boiled Baked Potatoes

1.25gms of Protein Per Pound of Lean Bodyweight every day

50-100gms of Complex Carb(Maltodextrin Powder)added to your Muscle Couple Mix when training

15-17kcals per pound of bodyweight every day(monitor your clothes fitting for fat gain-back down by one per day if getting too fat)

2-5gms of Creatine per day

Rest Pause set with 75% of Maximum lift trying to increase the amount of weight lifted for your rest pause set 2-5% every week

SHREDDING(Single Digit Bodyfat %)

55% Protein, 30% EFA’s, 15% Carbs (mostly from Green Vegetables)

1.5gms of Protein per pounds of Lean Bodyweight

25-50gms of Glutamine per day(if you can afford this, it will work wonders in preserving muscle on restricted kcals)

30-50gms of High Glycemic Carbs immediately post training (some people can get away with more but has to be immediately post training)

12-13kcals per pound of bodyweight every day.  Depending on how long your dieting for, drop 1 kcal per pound every 3/4th week. (Never go below 10kcals per pound)

Change workout -one very light high rep set to warm up and increase blood flow.  1 Rest Pause Set at 65% of max stretching and contracting muscle upon finish

MAINTAINING

40% Protein, 30% EFA’s, 30% Carb

Workout is the same but strive to increase number of reps every new Rest Pause set each week

Aside from your normal vitamins/minerals, take a break from other exotic supplements

1gm of Protein per pound of lean body weigh

14kcals per pound of bodyweight every day

We haven’t offered any advice about cardio as we believe its been covered enough in the Blog relative to your unique personal situation and goals.

As always, we encourage you to comment or ask questions about any of this on the Blog.

We hope this gives you enough information to modify and adapt this incredibly effective workout program so that it suits your active lifestyle goals.

MIHWCS