How can increase muscle weight at the same time for male female Gym, weight gain increase or understand in another way is weight gain must increase muscle and limit fat gain. To be able to do this requires you to have a pretty good bodybuilding nutritional knowledge.
1 – intake more calories than consumption calories
To refill many calories nothing apart from you having to eat more than what you are eating before, you need to add 500 calories a day to optimize lean muscle gain.
Up to 1 menu of 5-6 meals per day, this way your body is more nutritious and more calories, the special thing in this way helps your body not to be hungry and absorb best what you eat than eating more into 1 meal.
Weight gain is indispensable to Vitamine and minerals, which is an important key for people who wish to gain weight gain, so load multiple vitamines and minerals daily from vegetable fruits, or food supplements.
Drink plenty of water during the day and in the episode, not so when you feel thirsty then drink, when you are thirsty then your body has been drained.
2 – Calculate the calories needed per day and load it properly
1 Formula Calculator is the simplest amount of calories per day, multiply your body weight measurements (per kilogram) with 2.2 x 16.
For example, your weight is 80 kg, so you need 80kg x 2.2 x 16 = 2816 calories a day.
If you want to gain weight, you must eat 20% of this: 2816 x 0.20 = 536 calories
In total, every day you need to load in 2816 + 563 = 3379 calories.
However, you must understand that the above calorie level is calculated for normal functioning, if you are a heavy motor or Gym… The amount of calories you deposit must be larger.
It is important to pay attention to the change in body weight for 1 week.
If for 1 week you eat according to the calorie calculation formula on which the weight does not change then you need to increase 10% calories in the next week and watch movies at FMovies.
And vice versa if you gain weight too fast within 1 week, then you should lose 10% of calories in the next week
3 – Eat enough proteins in all meals
To load proteins you can refer to and use Whey proteins or load from protein-rich foods. This is extremely necessary if you are seriously wanting to gain weight and muscle.
Protein is extremely important to help your muscles recover and recreate new muscle tissue DAA 1 time gain workout fatigue. You need to refill the Protein absorption date after the exercise of about 30-45 minutes so that the muscle receives the recovery. To do that you need to choose Whey Protein as fast absorption as Iso 93, Rule 1, Iso 100.
To achieve the best results, you need to eat 2-3g protein per kilogram of body weight per day (every day – not just during the workout days). For example a person weighing 80kg needs 80 x 2 = At least 160g for up to 240g of protein per day, 7 days so each week.
4 – Mark Calo are from the multi-protein intake, Carbs, Fat
After calculating the amount of protein needed now you should focus on Carbs and Fat offline.
Bodybuilding nutrition advice you to gain weight increases the efficiency you need a nutrition plan with 20-25% of calories from fat. For example, one day calorie intake is 3379 calories you need, so there will be 3379 x 0:25 = 844 come from fat.
Each gram of fat contains 9 calories, so when divided by this figure to 9: 844/9 = 94g, so you need 94g of fat per day.
A person weighing 80kg needs at least 160g of protein. Contains 6 grams of protein per calorie, so you have 640 calories from protein, add 844 calories from fat.
Minus 2 this number in total calorie intake, you need 3379 – (640 + 844) = 1895 carb calories, and carbs contain 4 calories per gram, so you’ll have to eat 1895/4 = 474g carbs per day.
In aggregate, the number of calories in your daily load will be divided between the parts as follows:
Protein – 160g (640 calories)
Carbs – 474 (1895 calories)
Fat – 94g (846 calories)
5 – Perseverance gym and athletic
It can help you improve your weight and muscles then you need to join the training session Gym, because this is the best department to increase muscle mass quickly. To achieve the best performance you should work with the calendar set 3-4 1 week, set for a period of 40-60 minutes.
6 – Building healthy lifestyles proper rest after workouts
Time off and sleep after training or after 1 day of hard work is the most important key to helping you increase muscle weight gain. Without enough sleep 8 hours one day you will be very tired and lack of focus of the utmost importance that your muscles are not assimilated when you lack sleep, which affects a lot of goals to gain weight increase muscle you suggest.
Also you should stay away or pointless in the game holding the phone all night or onlie to midnight, and the use of stimulants. This is extremely bad habits that you should leave if you want to get more beautiful body.