The Rapid Increase in Muscle Diet Rule

Increase Muscle Plan

Many people ask why you want to increase muscle and reduce fat in two phases. According to Xiao Bian many years of fitness experience, the time span of two programs at the same time very plant, it is difficult at the same time co-existence, and it takes more time and effort to arrange diet and training program. If you are not a professional player, then you probably have no way to achieve synchronization with the plan.

So our view is that will increase muscle and reduce fat as two separate phases to carry out.The total calorie intake to a large body of total calories consumed too.

Heat should be sufficient, first you have to find the total calories your body needs every day, and since then increased by 5% -20% of calories basis. You can with your weight progressively increased caloric intake. You will find a lot of heat, so three meals a day is unrealistic. We recommend that people who want to add muscle to allocate the total calories to 5-6 Dayton. Those busy people or people who eat a lot of things you can use protein powder drinks with fruit as snacks. This also enables the body has been in a state of assimilation, that is, let the body muscle protein nitrogen balance was positive, so as to constantly maintain the assimilation composition state, otherwise the muscles will break down in the loss of. 5-6 Dayton Daily will also be able to stably give your muscles protein supplement and accelerate muscle repair and recovery.

Adequate Protein

Muscle growth requires adequate intake of raw material, in order to meet muscle growth, protein intake should reach 1.6-2 g / kg body weight / day. General fitness and if you want to effectively control the fat increase muscle growth, you can choose a small or medium fat content of foods in the daily diet, such as skinless chicken, lean beef, fish and other meat, low-fat milk and egg white. On the other hand, a good protein powder can effectively help increase muscle rather than fat gain.

In addition, some people are born thin physique, more is not easy to eat flesh. Such people are usually metabolic rate high, often inadequate calorie intake. We recommend these people to eat a little more, or you can eat a little more fat protein foods such as chicken, steak, whole eggs, whole milk, duck, pork and so on.

Plenty of Carbohydrates

In increased muscle when the stage only eat low glycemic complex carbohydrates or carbohydrates can be said is not clear choice. Because complex carbohydrates such as brown rice, sweet potatoes, oatmeal, etc. make your stomach feel satiety and calorie intake is not enough. During increase muscle, we can eat simple or high glycemic carbohydrates, such as rice, potatoes, bread and pasta, this also allows you to easily meet the calories you need, not too full stomach discomfort. The world did not eat no fat people, only eat less, and if you can do eat five meal a day, every meal interval 2-2.5 hours, three months down the fat and then not too late to define themselves.

The Right Amount of Fat

Do not totally exclude fat increase muscle period. First you have to distinguish between good and bad fat: We want to avoid the intake of saturated fatty acids and trans fatty acids. Good fat (healthy fat) is an unsaturated fatty acid can maintain the body's testosterone levels and promote muscle growth hormone, increase muscle so your effect will be more obvious. Recommended food sources: peanuts, almonds, avocado, olive oil and so on non-animal fats.

Increase muscle is like every fitness and who are keen to pursue, first, in order to increase muscle, the body must intake of calories and protein, which is the most common sense, so the process will add muscle to add some body fat It is inevitable. But as long as a reasonable use of scientific methods to master, fat growth or can be controlled. This journal focuses on talking about nutrition. Increase muscle "third training, seven eating," so these two factors can not be ignored.