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Include carbs before/after strenuous workouts and limit alcohol to under one standard drink per day and no more than five per week.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How should workouts be structured to support muscle gains?",{"text":68,"@type":64},"Complete the daily workout and avoid back-to-back intense training days for the same muscle groups. Include active recovery and avoid overdoing cardio so training supports recovery and growth.",{"name":70,"@type":61,"acceptedAnswer":71},"What methods does the guide recommend for tracking progress and body composition?",{"text":72,"@type":64},"Track muscle, fat, water, and overall body composition using tools such as InBody machines, smart scales with body composition features, skinfold measurements, and clothing fit. Additional progress options include daily weight with a rolling average, benchmark workouts, circumference measurements, lab data, and symptom tracking.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},401048,1790648747,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,119,122,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},"Religion & Spirituality",20,"religion-spirituality",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":117,"slug":121},"World Cup","world-cup",{"id":123,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":123,"slug":125},10,"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":97,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":139,"language":140,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":12,"update_tm":144,"read_time":145,"preview_page_count":4},962090893581,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","C H A L L E N G E  \nMUSCLE BUILDING  \nGUIDE  \n3  \n4  \n5  \n7  \n8  \n9  \n10  \n11  \n12  \n13  \n14  \n16  \n17  \n18  \n19  \n21  \n28  \n30  \n34  \n35  \n37  \n38  \n39  \n40  \nWelcome  \nYour Daily Non-Negotiables How to Track your Progress Eat to Build Muscle Nutrition Guidelines  \nMeal Prep: Your Secret Weapon  \nMeal Prep: Planning out Meals  \nMeal Prep: Batch Cooking  \nMeal Prep: Freezer Meals How to Build a Super Smoothie How to Build a Sheet Pan Meal  \nNo-to-Low Prep Meals Stuck in a Pinch?  \nYour Base Supplements How to use the Meal Plan Meal Plan  \nSupplemental Muscle Support Muscle Building Guidelines Stress Management Tips Sleep Management Tips My Daily Symptom Tracker Calorie Add Ons Recommended Snacks  \nMy Weekly Grocery List  \n2  \n©2020 LIFE TIME FITNESS, INC. All rights reserved.  \nThis year has underscored how important our health – inside & out – is for our well-being, safety, energy levels, and confidence.  \nIn the past 6 months:  \n3 out of 4 people have gained weight  \n69% are struggling with weight loss  \n½ are struggling to stay physically active  \n61% of polled Life Time members report they’ve gained fat, lost muscle, and lost energy  \nWhile we can’t control all facets of our health and wellness, our day-to-day choices carry a huge bearing on our outcomes and risks. If you’re choosing the muscle building plan, do note that the nutrition recommendations best support building lean tissue and mass. If your goal is to lose weight (over 20 pounds) you might find the fat loss guide more beneficial.  \nEach of us is uniquely responsible for our own choices and the impact they have on our minds and bodies.  \nWe could not be more thrilled that you’ve decided to join this challenge– our goal is not only to help you boost energy, but to support your immune system. And if you’re looking to change your body composition, we’ll help you with that too.  \nWe know that with the right tools, you can pursue this challenge for you – and possibly even look, feel, and function better than ever.  \nHonored to be on this journey with you,  \nThe 60day Team  \n 3  \n©2020 LIFE TIME FITNESS, INC. All rights reserved.  \nNUTRITION  \n􀂉 Eat a calorie surplus of ~250-500 cal/day above your daily needs or usual intake  \n􀂉 Eat at least 3-4 meals per day prioritizing workout nutrition  \n􀂉 Eat at least 1g of protein per pound of your goal bodyweight  \n􀂉 Include carbs before/after strenuous workouts  \n􀂉 Limit alcohol to less than one standard drink per day, no more than 5 per week  \n􀂉 Include muscle building supplements including creatine and BCAAs as needed  \nEXERCISE  \n􀂉 Complete the daily workout  \n􀂉 Avoid back-to-back intense training days on the same muscle groups  \n􀂉 Don’t “Over-do” Cardio  \n􀂉 Include Active Recovery  \nLIFESTYLE  \n􀂉 Prioritize sleep – the more you train, the more sleep you require  \n􀂉 7 hours of sleep minimum – up to 10 for athletes  \n􀂉 Turn electronics off at least 1 hour before bed  \n4  \n©2020 LIFE TIME FITNESS, INC. All rights reserved.  \nWhen focusing on muscle building, we recommend tracking exactly what is changing – muscle, fat, water, etc. also know as body composition. Weight gain should accompany muscle building, although it is possible to see shifts in body composition (more muscle, less fat) without your scale weight increasing. If this happens, you may not yet be eating enough to maximize muscle gains.  \nA few ways to measure body composition:  \n- InBody machine in your Life Time club  \n- Smart scales with body composition features  \n- Skinfold measurements using calipers  \n- Clothing fit  \nOther ways to track your progress include:  \nWEIGHT  \n- Best done daily while tracking a rolling average  \n- Best for those who are desiring to lose more than 20 pounds  \nBENCHMARK WORKOUTS  \n- Easy to repeat  \n- Identifies areas you’ve improved  \n- Great way to track performance and athletic progress  \nCIRCUMFERENCE MEASUREMENTS  \n- Easy to do at home – only requires a tape measure  \n- Can identify if certain body areas are losing or gaining ","cbCaiqCFeDRo7HaM","https://ap.wps.com/l/cbCaiqCFeDRo7HaM","pdf",2323351,41,"English","# Welcome\n## Your Daily Non-Negotiables\n## Meal Prep: Your Secret Weapon\n## How to Build a Super Smoothie\n## How to Build a Sheet Pan Meal\n## Your Base Supplements\n## Muscle Building Guidelines\n## Stress Management Tips\n## Sleep Management Tips\n## My Daily Symptom Tracker\n## My Weekly Grocery List\n# Nutrition Principles to Support Muscle Growth\n## Eat Enough Calories\n## Eat Ample, Quality Protein","[{\"question\":\"What are the core nutrition targets for muscle building in this guide?\",\"answer\":\"Eat a calorie surplus of about 250–500 calories per day, prioritize 3–4 meals daily around workout nutrition, and consume at least 1g of protein per pound of goal bodyweight. Include carbs before/after strenuous workouts and limit alcohol to under one standard drink per day and no more than five per week.\"},{\"question\":\"How should workouts be structured to support muscle gains?\",\"answer\":\"Complete the daily workout and avoid back-to-back intense training days for the same muscle groups. Include active recovery and avoid overdoing cardio so training supports recovery and growth.\"},{\"question\":\"What methods does the guide recommend for tracking progress and body composition?\",\"answer\":\"Track muscle, fat, water, and overall body composition using tools such as InBody machines, smart scales with body composition features, skinfold measurements, and clothing fit. Additional progress options include daily weight with a rolling average, benchmark workouts, circumference measurements, lab data, and symptom tracking.\"}]","Muscle Building Guide - 60day Team | PDF",1790516193,103]