In the formula of effective set of muscle bulk there are no secrets. The key to success - healthy nutrition and competent trainings. There are no secrets – there is the set of nuances.
It is required to you
- It is clear, that in order that to the organism to begin to build up muscle bulk, it needs construction material – food with the large number of calories. But as it is impossible to build the beautiful and strong house of any improvised materials, and the body demands absolutely certain "bricks" and in certain proportions.
Instruction
1. It is easy to calculate the individual formula. Remember: on each kilogram of weight you have to eat 2-3 grams of protein, and the daily diet has to consist of carbohydrates, proteins and fats in the ratio 6:3:1. So, it turns out that weighing 90 kg you in the day have to eat not less than 180 grams of proteins and to them 360 grams of carbohydrates and only 60 grams of fats.
2. The following task from the field of arithmetics – the human body isn't capable to acquire more than 30 grams of protein at one time of food. It is one more argument in favor of fractional food. And what previous arguments were? The most powerful for us the fact that after the long break in meals in blood the level of amino acids falls the organism receives the alarm signal and begins to fill up the shortcoming, "pinching off" lacking from your muscles. So, the bodybuilder weighing 90 kg building muscles has to eat at least 6 times a day. And at night? For the night it is necessary to put the alarm clock to have a bite? No, for the night it is necessary to eat a little cottage cheese or cottage cheese, low-fat, certainly. They contain complex protein – casein, and to the organism will be what to be engaged till the morning.
3. Now, without postponing the calculator, we will consider how many we will need to receive calories for growth of muscles. Not less than 30, but no more than 40 calories have to fall on each kilogram of weight. Total, our 90-kilogram athlete has to consume from 2,700 to 3,600 calories a day. How to learn whether it is necessary to eat in the lower limit or in top? Only on feelings of the body – ceased to gain muscle bulk – add calories, began to gather fat – lower.
4. About what is "empty" calories, knows everyone today. For growth of muscles we need all only the best – natural protein, "slow" carbohydrates, vegetable fats. That is chicken meat, fish, nuts, cottage cheese, porridge, buckwheat, haricot and brown rice, whole-grain bread. And even the fast carbohydrates sharply necessary after the training for rapid growth of muscles, it is better to receive from honey, but not from chemical cocktail.
5. Means, any chemistry? No, so the exception is made only for vitamins and nutritional supplements. Receive cod-liver oil, the complex of vitamins for athletes, consult to the coach about nitrogen oxide boosters. They are necessary only to those whose muscle bulk can affect small blood vessels, agree: in this question you can be biased.
6. Trainings for each athlete business especially individual, but also here are several hints for those who raise muscle bulk. For example – squats with the weight and stanovy draft. Look at weightlifters and you are convinced that it is the piece of good advice. By the way, at stanovy draft all groups of muscles are involved in work at any given moment.