A set of muscle bulk – a difficult task which faces many men wishing to achieve results in gym or to houses. If there is no opportunity to get support of the trainer, then it is better to begin with studying the theory that will allow to develop a training and to think over food. To achieve good results, an integrated approach is important, that is it is necessary to work in several directions.
What is necessary for a fast set of muscle bulk?
Trainings are important for development of muscular volume, but to receive good result, it is necessary to consider some principles:
- It is worth increasing gradually the operating weight as without it muscle growth is impossible.
- The first years of trainings it is necessary to use only general exercises, for example, different presses of a bar, rises, etc. Such exercises help to load muscles perfectly. Remember that the correct equipment without which the result will not be is important.
- You should not train the same group of muscles every day as they have to have an opportunity to have a rest as during it there is their growth.
- The training when one group of muscles is studied every day best of all is suitable for beginners.
Rest as muscles need time for restoration is of great importance. When the person sleeps a little, he has an exhaustion which concerns not only a physical, but also nervous state. It leads to decrease in amount of testosterone therefore any trainings and healthy nutrition can be useless.
What to eat for a set of muscle bulk?
The volume of muscles, only increases when the person consumes more calories, than spends. There are several basic rules of a sports diet for a set of muscle bulk which will help to make a diet:
- The caloric content calculated in individual parameters should be increased by 15-20%.
- Proteins, carbohydrates and fats, and ratio as a percentage the following have to come to an organism: 20/60/20 respectively. Besides, it is important to give to an organism vitamins and minerals which are in fresh vegetables and fruit. If the trainings strengthened, then, perhaps, it should be taken into account option of the use of a pharmaceutical complex.
- Fractional food is important that will allow to support metabolism and level of sugar in blood. The most widespread option – three main meals and two having a snack. Athletes try to supply an organism with a protein regularly.
- It is very important to do not miss a breakfast and also is after the training to close a carbohydrate window. This very important condition for growth of muscle bulk.
- As the main construction material for muscles – protein and to count necessary quantity should be considered that not less than 2 g of protein have to fall on 1 kg of weight. If it is not possible to receive all protein from food, then it is necessary to accept a special powder protein.
Recipes for a set of muscle bulk
Caloric content of this dish is 150 kcal on 100 g.
Fish baked pudding
Ingredients:
- fish fillet – 400 g;
- bulb – 1 piece;
- carrots – 1 piece;
- sour cream – 100 g;
- egg – 1 piece;
- cheese – 200 g.
Preparation
Take a form for roasting and lay out fish there. Add salt and spices, and then, put from above circles of onions and carrots. Separately shake up egg and add to it some sour cream and the crushed cheese. Fill in with the received weight from above fish. Bake within half an hour.
Cottage cheese dessert
Cottage cheese is the best products for a set of muscle bulk as in it there is a lot of protein which is easily acquired. It is the best of all to choose low-fat cottage cheese.
Ingredients:
- cottage cheese – 200 g;
- raisin – 1 h a spoon;
- dried apricots – 3 pieces;
- prunes – 2 pieces.
Preparation
Wash dried apricots and prunes and cut with small pieces. Previously wet raisin, and then, dry and add to cottage cheese with other ingredients. The fine dessert which can be eaten for breakfast or a lunch turns out.
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