In this episode, the hosts welcome H, a bodybuilding and nutrition expert. They discuss how to gain muscle mass and the importance of nutrition in this process. H explains that everyone has different nutritional needs depending on their digestive system, hormonal system, and body fat percentage. He recommends consuming quality protein, timing carbs around training, and consuming healthy fats like those found in avocados. He also emphasizes the importance of not focusing solely on physical appearance and taking other aspects of health into account. In this part of the conversation, the panelists discuss the importance of diet and training for muscle mass gain. They emphasize that bulking should not be followed by a cutting period, as this can be detrimental to your health. They also explain the role of anabolic and catabolic hormones in the mass gaining process. They emphasize the importance of lifestyle balance and sustainability in the approach to bulking. Finally, they discuss the role of insulin in bulking and how to manage your insulin levels to promote lipolysis. In this part of the conversation, Ach explains the use of the ketogenic diet for athletes. He mentions that the ketogenic diet allows you to use ketone bodies as an energy source, which is beneficial for endurance athletes. On the other hand, for strength athletes, it is better to rely on the use of carbohydrates. Ach also explains the importance of preserving muscle glycogen and gives tips on nutrition before, during and after training. In this part of the conversation, Ach discusses muscle repair and how to facilitate it. He emphasizes the importance of not interfering with muscle repair by avoiding lack of sleep, protein, healthy lifestyle habits, alcohol and stress. He also discusses how to improve digestive health by taking probiotics and eliminating disruptive elements such as FODMAPs. Ach offers advice on fiber intake, emphasizing the importance of not overdoing it to avoid bloating and digestive issues. He also discusses supplementation, emphasizing the importance of supplements for health and athletic performance, while emphasizing that they should not be used as a substitute for a balanced diet. In this part of the conversation, Ach covers several health and nutrition topics. He recommends taking supplements such as zinc and magnesium to promote sleep. He also explains the importance of vitamin D along with vitamin K2 for optimal absorption. Ach offers advice on iron supplementation for women, recommending high-quality iron supplements and emphasizing the importance of having vitamin B12 and iodine levels checked. He then discusses cardio for fat loss, explaining the importance of working in specific cardio zones to burn fat. Finally, he discusses hydration and how to organize workouts. In this final part of the conversation, the participants discuss glute and posterior chain activation. They also cover recommended exercises to strengthen the glutes and abs. They emphasize the importance of muscle balance, mobility, and stability in training. Finally, they discuss the importance of progression and progressiveness in training, as well as the importance of knowing your own body. To find h: https://www.youtube.com/results?searc... To find us: Insta: / 1000pourcent.podcast Spotify: https://open.spotify.com/show/0vQ0AuH... Don't hesitate to ask your questions in the comments and like the video, it gives a lot of strength and visibility to the podcast!! We post every week and we need you to grow Here are our networks to find us: