Muscular diet program

You might think they eat a lot but still very thin. But you may not. The first reason why thin is not getting enough calories.
Even if you fast metabolism, you will need to eat more to gain weight. While strengthening the power of training before they can from the bones Bianshen muscular, the following is a specific method:

1 eat more.

Skin and bones are often claimed that they eat anything that is not long meat, the fact is that what you eat is not gaining weight because you do not eat too much, this point you can change.

Record heat. Record your weekly intake of calories, you need to eat every day 20 times its own weight, the heat may now be more difficult to achieve, and this is the reason you are skinny.

Eat Weight * 20Kcal food. If your weight is 140lbs, then you need a daily 140 x 20 = 2800kcal heat. You need about two weeks to get used to eating so many calories things, record-keeping.

Increase the heat. Two weeks later, every day 500Kcal heat, if you eat so many calories the first two weeks you will not feel sick. Weight of 140lbs for the people, the need for the two weeks after the heat 2800Kcal increased 3300kcal.

Record weight. Weekly measurement of body weight. If you gain weight will also eat the same calories. If there is no increase in weight, next week's daily need for additional 500kcal of heat in your body weight until a satisfactory method accordingly.

2 to eat 6 times a day.

Do not rely on coffee play time and nothing to eat before lunch, then eat hearty lunch, and then. Middle of the night when the supper, we must develop a daily habit of eating six tons, can not forget the middle several times.

Breakfast. If you do not eat breakfast your body will consume muscle. If you want to by a skinny Bianshen muscular, you need to get up within an hour after the meal, to develop the habit of eating breakfast.

To eat a meal every three hours: Set each meal time, and strictly adhered to. 7 am breakfast, lunch as early as 10:00, 13:00 lunch, 16:00 lunch and dinner, 7 pm dinner and supper before going to bed 10.

Alternation of appetite. If you eat 3000Kcal, try breakfast, lunch and dinner 600Kcal, other 400kcal. This is not an exact science based, it is important that the daily / weekly / monthly heat, the heat is not a meal.

3 to eat high-calorie food.

Vegetables are healthy foods, but no effect on your long muscles. For example, 250g olives contain only 100 calories. You need is a high-calorie food.

Total carbohydrates: oats, rice, panels, flour, potatoes, sweet potatoes, beans, etc., 200g plain flour contains 700kcal heat.

Milk: If you are not afraid of flesh, and whole milk, or skim milk to drink. A liter of whole milk contains 500kcal energy.

Nuts: almonds, cashews, walnuts, peanuts and so on. 100 grams of peanuts contain 500kcal, can also try peanut butter.

4 strength training.

The more you get the more developed your muscles stronger. For strength training. Do those of the various muscles of exercise movements: pull-ups, sit-weightlifting, weightlifting, dumbbells, as well as the most important: the squat exercise.

At the beginning of the first with an empty barbell, first learn how to do this sport. And then gradually increase the weight. If you do not know how to start, refer to the strength exercises 5 * 5 training process. Three times a week every 30 minutes.

5 intake of protein.

You need to get the protein to form muscle and recover from training. How many pounds of your body weight you have to daily intake of at least the number of grams of protein, the following is a source of protein:

Lean meat: beef, pork, lamb, venison, buffalo, etc.

Poultry: Chicken, turkey, duck, etc.

Fish: tuna, salmon, mackerel, etc.

Eggs: eat vitamin-rich egg yolk.

Dairy products: milk, cheese, cottage cheese, yogurt, etc.

Time: There is no fixed time,

If your weight is 140lbs, noon to eat a can of tuna, 200g quark as the catering, dinner 300 grams of meat a day, drink 500 ml of milk, so you can get 140g of protein.

6 prepare food in advance.

No one has time for his day, three tons cook, prepare in advance will be convenient. To a meal time, remove from the refrigerator in the microwave oven like heat 2 minutes.

The morning: 30-45 minutes ahead of schedule and ready to get out of bed the day, including breakfast food, in the bath when the food just so cool refrigerator.

At night: If the morning, get up, you can be ready the next day after work for food

Does not actually like the sounds so much trouble. Anyway, you have to prepare breakfast, by the way of other meals are ready. More with less. To eat the leftovers into the future. You will used to it.

Healthy fats: flax oil, liquid fish oil, olive oil and so on. 1tbsp. Can increase your daily calories 300kcal.

7 foods carry them.

In order to avoid the situation can not be three-hour dinner, and cultivate the habit of carrying food.

Work to go to school: to prepare good food in advance and take to work or school, ask if they are not microwave heating;

Movies: carry a bag of peanuts instead of popcorn and ice cream, which is more healthy, containing a higher heat and saving money;

Out: Before going to eat, bring a bag of peanuts and protein drinks to prevent starvation.

Do not care about in public drinking protein drinks. Do not mind my colleagues go out to eat non-nutritious food to prepare when you eat their own food. No matter how people think, do you want a long and healthy muscle.

Skin and bones become muscular diet, and some incentives to come into force, with the weight * 20kcal to determine how much they should be eaten.

Breakfast: fried eggs, oatmeal with raisins and milk, oat milk, Hanamaki;

Chinese Lunch: Quark and apples, peanuts, protein drinks;

Lunch: rice and tuna, turkey sandwiches, Bologna surface;

Dinner: rice, soy products and meat or chicken meal fruit;

Bedtime snack: yogurt, cheese and flaxseed, and nuts, a cup of milk.