Mass Gain And Weight Gain Basic Diet

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Mass Gain And Weight Gain Basic Diet

1) Eat! You must consume more calories than you use ENERGY

This means that you should eat as much as possible and as often as possible. You may think you eat a lot - but if you do not gain weight, you need to eat more. And that means every day - not just on your workout days or when you remember. No amount of training will help you gain weight if you eat enough food, and eat regularly. This may sound simple, but is one of the most common errors that "hardgainers" does.

The truth is - no hardgainers - only people who do not eat enough or often enough on a consistent basis. You should aim for at least 6 meals a day, eating every 2 to 3 hours, protein and carbohydrates at every meal. By eating more often, the body uses food more efficiently, energy levels will remain more stable, your recovery will be faster, and muscle and strength gains are maximized.

In short - If you do not gain weight, you do not eat enough.

2) Calculate your calories required daily needs and stick to it REQUIREMENTS

An easy way to calculate your daily caloric intake is necessary to multiply your weight in kg with 2.2 x 16 or 80 kg x 2.2 x 16 = 2816 calories per day

For weight gain, add an extra 20% in this: 2816 x 0.20 = 563 extra calories per day

Add these together: 2816 + 563 = 3379 calories per day

This is the minimum amount of calories needed for weight gain 80 kg of body weight (level of the effects of the activity, because - if you work for work, you may need to add extra calories in this - if you still find that you are not taking all the dough, add extra calories by 10% per week until it begins to win.) If you tend to gain fat easily, preferring mainly to gain lean body mass, add less calorie intake maintenance. Try about 10% instead of 20%.

3) the quality of the protein food at each meal

Using a whey protein quality or muscle gain formula. Muscle tissue is made up of proteins. Every time you train you to break the muscle tissue (protein). The body then repairs the damage by using the protein diet. This causes an increase in muscle mass, density and strength. If you do not eat enough protein, your body is unable to repair this damage, so you do not grow. Always be sure to eat in 45 minutes of finishing training - Whey protein is easily digested, such as 100% Whey Balance or Pharma or Sports 100% Whey Mass Gainer is the best option, in order to support muscle repair and growth.

For best results, eat at least 2 to 3 grams of protein per kilogram of body weight per day (every day - not just on your training days) - eg 80 kg of body weight x 2 = least 160grams to 240grams of protein a day, 7 days a week.

Good sources of protein quality are the natural remedies - chicken, turkey, lean red meat, fish, tuna, salmon, whey protein, eggs (egg whites and whole), cream cheese and skimmed milk.

Some good, while saving formulas Pharmasports mass GROWTH, Leppin BulkPro4, Cytosport CytoGainer. high quality of the winners of lean protein high-carbohydrate relationship Cytosport Muscle Milk, Leppin Pro4 muscle.

4) distribution of your daily caloric intake of protein, carbohydrates and fats

Now you know how much protein you should eat what you need to calculate the amount of fat and carbohydrates you need to eat.

You should aim for about 20-25% of calories from fat. Take your daily calorie counter - 3379 x 0.25 = 844 calories from fat.

Each gram of fat contains 9 calories, so divide by 9 to get grams of fat - 844 / 9 = 94g of fat per day. So eat 80 kg of at least 160 grams of protein. Each gram of protein equals 4 calories, so go to 640 calories from protein and 844 calories from fat. Subtract that from the total intake of calories and requires that the total intake of carbohydrates, and then divide by 4 times (each gram of carbohydrate contains 4 calories) for the grams of carbs per day you need 3379 - (640 844 ) = 1895 carbohydrate chemistry / 4 = 474grams of carbs a day

So for a man of 80 kg is how your daily diet should fall:

Protein - 160g (640 calories)

Carbohydrates - 474 (1895 calories)

Fat - 94g (846 calories)

5) Exercise regularly and consistantly

weight training regularly and consistently is necessary for you to gain quality muscle mass without adding large amounts of fat. You should be weight training at least 3 or 4 days a week for about 45 to 60 minutes per session. Make sure to use a training log and plan and record all training sessions - including day and date, time of day that the training of muscle groups, exercises, weight and rehearsal, and weekly measurements of body weight. For maximum muscle gain and limit your cardio and aerobic workout.

6) the use of supplements - Stick with the basics and proven products USE

Creatine - The most powerful and effective product available to increase the explosive power, strength and lean mass gains. Adjustments to improve the explosive strength increases muscle strength, speed and strength in the gym.

HMB - Helps remove protein / degradation of muscle tissue for greater and faster recovery of muscle and strength gains

Glutamine - This is the most common amino acid in the body and is an endangered species, through hard training. The use of glutamine can enhance the immune system, improve, reduce muscle pain and aid in increasing the volume of muscle cells increased strength and muscle growth.

There are many other supplements on the market, but the basic requirements first, since they give you the best gains.

7) to allow adequate recovery between sessions

So your body to recover is crucial. If you spend your weekends or partying up all night watching TV and not have at least 8 hours of sleep each night, your weight gain, muscle growth and recovery of muscles will be weakened. Aim for at least 8 hours of quality sleep every night and watch your body grow.

For maximum muscle gains, allow 72 hours between training same body part. Never train a muscle group that is painful for a training session before

Continuing education - the most important meal DIN THE DAY

If you do not do this right, you're not doing something. Immediately after exercise, you need a fast digesting protein and carbohydrate-based shake. Opt for a higher intake of carbohydrates from your normal meal - it should be composed of simple carbohydrates (glucose, waxy maize starch) and complex carbohydrates (maltodextrin). The mixture of simple and complex carbohydrates should be from January to January or maltodextrin 30g to 30g of dextrose. The amount of protein and carbohydrates to use depends on your weight - a measure of 0.80 g of carbohydrate per kilogram of body weight and 0.4 grams of protein per kg of body weight - 80 kg b / w = 64 grams carbohydrates (32g of maltodextrin Dextrose/32g) + 32g whey protein hydrolyzed preferably whey protein isolate or whey protein concentrate good.