• bradleymurphree

Muscle Building Food Marcros

From the best workout music radio station... we wanted to help you and show you that we are the best fitness music and exercise music station and so we're not actually going to talk about music at all. So today I wanted to break down the project management elements of why some people fail their goals. The bottom line is their failure to project manage their projects. Which sort of dictates why isn't project management taught in schools? We think it absolutely should be. Being able to come up with an accurate and executable plan is a skill set that takes practice and thought process. Practice makes perfect. I until this day have failed at becoming a body builder and build muscle... So i am going to try to fix those mistakes and take a look back.

While looking at my plan, I just wasn't eating enough. So how do we plan to eat enough to keep the process moving forward?

So here is the formula. So take your weight in lbs... and then convert some simple numbers to grams.

So for this example we are going to convert 100 lbs person for ease of numbers use...

The macros a 100lbs person should be hitting is

100lbs = 1 - 1.5x grams of protein = 100g through 150 grams of protein daily

100lbs = 1.5x grams of carbohydrates = 150 grams of carbohydrates daily

100lbs = 0.5 grams of fats = 50 grams of fats daily

So now let's convert it to my actual weight which is 165.

165lbs X 1.5g of protein daily = 247.5 grams daily

165lbs X 1.5g of carbohydrates daily = 247.5 grams daily

165lbs X 0.5g of fat daily = 66 grams daily

So that's essentially how to calculate your macros to make the most of building as much muscle as possible. There are other tricks like switching up the workout and muscle groups throughout the week.... like 1 rep max weight, to 8 rep max weight, to light weight and isometric holds - all are important but also is switching it up.... believe it or not I find better results with isometric holds... light weights holding that weight up for a minute takes a lot of effort and rips the muscle up... you'll start shaking and growing and BURNING... during those workouts... and then likewise the results will come next.

Okay but what does this mean for how much do I need to eat today to maintain a body builders muscle and look... well it's a lot but that doesn't mean that I'm not up to the challenge.

<<<<<<<<<<<<<Here's the totals / Shopping list>>>>>>>>>>>>>>>>

1 X Orgain ENERGY Pre Workout

1 X Now Sports Aminos Blast

3 X Apples

2 X Avacados

1 X Grapefruit

3 cups X Blueberries

1 Cup X Brown Rice

2 X Raw Protein with Greens smoothie

1 X lbs of chicken

4 cups X Pineapple

3 X Orgain Sport Chocolate Protein

1 X Orgain Lemonade Post Workout Recovery

<<<<<<<<<<<<< DAILY PLAN BREAK UP BELOW >>>>>>>>>>>>>>>>

(This is where your ALARM GOES OFF and you wake up)

Pre-Workout Drink

1 X Orgain ENERGY Pre Workout

1 X Now Sports Aminos Blast


Post-Workout Breakfast

1 X Apple With Cinnamon

1 X Avacado

1 X Orgain Chocolate Protein with Post workout lemonade / L-Glutemine / Amino Acids

1 X Cup of Pineapple

1 X Grapefruit

10AM Snack

1 X Raw Protein and Greens Protein Smoothie

1 cup of Blueberries

1 cup of pineapple


1 cup X Brown Rice

1 LBS of Chicken (With spices and Broccoli)

1 X Apple (With cinnamon)

3PM Snack

1 Cup of Blueberries

1 X Raw Protein with Greens Smoothie

6PM Dinner

1 X Apple (with cinnamon)

1 X Orgain Sport Chocolate Protein

1 X Cup of Pineapple

1 Cup of Blueberries

1 X Avacado

8PM Evening Protein

1 X Cup of Pineapple

1 X Orgain Sport Chocolate Protein Smoothie

(This is where you go to sleep)

If you don't believe in putting anything but gasoline in your gas tank in your car... you should also focus on putting the right fuel in your body... you can always buy a new car... you can't buy a new body... and arguably medical bills are always going to be WAY more expensive than a new car. From the best fitness music on the planet, we legitimately care about our listeners and want you to know the truth so here we are for free telling you exactly what you need to know to get the body you see on the movie screens... if you want to be turning heads at the beach, you need to be ingesting the right fuel into your amazing vehicle. This is the only vehicle we have to take us through life. We should take good care of it. Alright with that being said, I'm going to go back to running the best workout music and exercise music radio station known to man... hopefully this helps you realize what thing you need to change and figure out exactly what you need to do to manifest all the greatness that you require.

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© 2019 by MURPH Workout Radio.


The Formula Is Simple!


It’s a simple equation.

Take the best music from the most popular artists you know and love.

Add in motivational quotes from the top motivational speakers on the planet.

Complete the combo by doing your favorite exercise or workout activity while you listen live.

This is Murph Workout Radio…. The magic formula to transform your life!


·       Live Workout Radio features multiple choices of music style or theme.

·       Custom pre-set fitness playlists allow you to enjoy your exercise music “Off the Grid”.

·       Motivational fitness music is hand-crafted by DJ’s who work out just like you.

·       Scientifically proven to reduce fatigue and improve overall performance.


Does your gym music suck?  Are you trying to fit radio into your workout routine but the music just doesn’t keep the right tempo for you?  Your training partner, Murph, is here to help!  If you want the best gym radio, then songs alone won’t cut it by themselves.  You’ve got to infuse your hit music with the best motivational quotes to pour some inspirational gasoline on your inner fitness fire!

Murph Workout radio offers a wide selection of commercial-free listening as well specialized channels available exclusively to app subscribers on both Apple App Store and Google Play. 

All your favorite music is here from the genres you love: Rock, Pop, Dance, EDM, Latin, Alternative Rock, Hard Rock, Classic Rock, Country, and more!  Theme based channels capture your activity or mood like: Running, Yoga, Good Vibes, Girl Power, and many more.

The Murph Workout Radio app has even more features, including an Off The Grid mode that allows you to listen to hours of the best motivational workout music without the need for a cell or wifi signal!  Perfect for all your fitness activities, whether you’re in the gym or outside:

-          Running

-          Jogging

-          HIIT

-          Interval training

-          Sprints

-          Strength Training

-          Zumba

-          Dance

-          Cycling

-          Aerobics

-          Cardio

-          Crossfit

-          Boxing

-          Kickboxing

-          MMA

-          Military calisthenics

-          Weight lifting

-          Jump rope

-          Martial Arts

-          Skiing

-          Kayaking

-          Hiking

-          Trail Running

-          Body Weight exercise

-          Parkour

-          Free Running

-          Skateboarding

-          Or even just sitting in your chair.  (Although we recommend some tricep dips while you’re there.)

We are constantly adding new content as well as one-of-a-kind original motivational music mixes just for you.  If you’ve hit a plateau in your routine or you’re sick of a bad song coming on, just when you are maxing out your power reps, then Murph Workout Radio is here for you.  The best fitness music! The best fitness motivation!  All the exercise music you could ever hope for!  Hours and hours of content on every live music radio stream, makes sure you’re not hearing the same song on repeat, over and over again!  What more could you want?  Read to shift into gear 6?  Push the button… let’s go!