Gain muscle bulk exclusively power trainings quite difficult, besides, it will take very long time. That is why it is extremely important to combine sports classes with healthy nutrition in which the leading role is assigned to products with the high content of protein and carbohydrates.
Instruction
1. Create the diet so that 50-60% in it were allocated for the products containing carbohydrates. And, difficult as plain carbohydrates are too quickly acquired from a digestive tract therefore sugar level in blood sharply increases and glucose turns into fat. It is the best of all to eat porridges, pasta from firm grades of wheat, black bread of a rough grinding, muesli and flakes.
2. Use the products rich with protein. They have to occupy about 30% in a diet. For a set of muscle bulk it is useful to eat meat, especially chicken meat which differs in the low content of fat, fish and seafood, eggs, bean, nuts and fat-free dairy products. From the last cottage cheese, cheeses, milk, kefir have the greatest value. Eggs it is possible to eat 5-8 pieces daily if the organism well transfers them. And here protein of mushrooms is practically not acquired by the person therefore this product is useless for growth of muscles.
3. You remember about cellulose which consumption helps to improve digestion. That is why it is important to eat also every day the fresh vegetables which isn't containing starch. But they shouldn't be much – enough 10% of total amount of the consumed food, otherwise the last won't manage to be digested and acquired by an organism.
4. Include a small amount of fat in a diet. It is the best of all if it is animal origin. The most optimal variant – is several times a week a large number of a fatty fish. In this case the organism will receive enough fat.
5. Gradually increase the caloric content of the consumed food. A set of muscle bulk will occur only in case the number of the consumed calories is more, than spent. When the increase in weight begins to make 800 g a week, stop to increase food caloric content, otherwise the organism will begin to lay fat.
6. Observe a diet. Not only concrete products and their number, but also frequency of meals are important for a set of muscle bulk. At the strengthened power trainings it is necessary to eat 4-5 times a day as it is very important to organism to receive energy in time.
7. Drink a lot of water. At power trainings it is very important not to allow organism dehydration. That is why it is impossible to refuse to itself plain water at feeling of thirst at all. Ideally, every day the organism has to receive 3 liters of liquid, including that that already contains in food.
8. Listen to the organism as it is individual. Some need a little more protein for a set of muscle bulk, to others - carbohydrates. That is why it is important to correct independently for itself a food allowance, proceeding from features of work of the organism.