284.4

In order to get larger, stronger muscles you need three things: mechanical tension, metabolic stress and muscle damage. Muscle damage in the form of micro-tears in the tissues rather than delayed onset muscle soreness or DOMS is what contributes to growth. Too much, too heavy is a recipe for pain, lasting any where from 6-8 hours after a workout to 48 hours or more later. Old-school conventional wisdom blamed lactic acid buildup in the muscle fibers for this pain however that is not the case. Microtears in the fibers cause inflammation which causes pain. Protein is used by the body to repair these tears, post workout protein shakes help here but the real fix is sleep, there is no pill or magic movement that will replace good quality sleep.

Continuing on with the single side training we have the one leg deadlift. This works the stabilizing muscles in the legs and back as well as working on balance.

my food
4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tsp. coconut oil(40 cal.)P0F5C0
total=410 cal. P 30.5 F 26.2 C 11.6

20 oz. chicken(620 cal.)P130.5F7C0
1 onion(64 cal.)P1.4F0C15.5
6 jalapeños(24 cal.)P.6F0C6
3 oz. hoisin sauce(300 cal.)P0F0C75
total=1008 cal. P 132.5 F 7 C 96.5

5 oz. spinach(35 cal.)P4F.5C5
2 oz. sunflower seeds(400 cal.)P16F34C12
4 tbsp. italian dressing(120 cal.)P0F12C6
total=555 cal. P 20 F 46.5 C 23
daily total=1973 cal. P 183 F 79.7 C 131.1

My workout- rest day