1, eat more. Training is more important than food for muscle exercise. However, you must eat enough food to get the best recovery. Most people do not have enough to eat. You should eat more to gain muscle.
Have breakfast. Replenish energy in the first hour in the morning. To learn how to form the habit of eating breakfast, you can try the following 7 breakfast recipes.
Add meals after training. Supplementing protein and carbohydrates after training is helpful for muscle recovery and rebuilding energy reserve.
Take it every 3 hours, 6 times a day. Give your muscles a stable supplement of protein, accelerate muscle repair and recovery, and accelerate metabolism.
Eat a diet of 0/8 calories per pound of body weight/kloc-. Use the FitDay website to help you keep track of your daily calories. You need to consume at least 18 kcal per pound of body weight to ensure your weight.
2. increase the weight. If your weight is only 140 kg, then no matter how hard you train, you won't look muscular. Go and see the guide on how to gain weight for ribs. Here is the most important part.
Eat high-calorie food. 100 grams of raw spinach contains 25 kilocalories, but 100 grams of rice only contains 380 kilocalories. Eat some pasta, oatmeal, olive oil, assorted nuts, etc.
Increase strength. Increase the weight of the squat to at least 300 pounds. Muscle size is directly related to the strength gained. If you want to gain muscle, you must first increase your strength.
Drink whole milk. If you don't mind eating more fat, add 1 gallon whole milk to your daily diet and make it the first priority. If you can combine this with squat exercises three times a week, you can gain 25 pounds a month.
3. Get protein. Protein has the highest thermal effect. You need to consume 1g protein per pound every day to gain and maintain muscle. In other words, if your weight is 160 lbs /72 kg, you need to consume 160 grams of protein every day.
Red meat. Lean beef, steak, venison, buffalo,
Poultry, chicken breast, broiler, turkey, duck,
Fish. Tuna, salmon, sardines, mackerel,
Eggs also eat yolk. Egg yolk is rich in vitamins.
Dairy products. Keywords milk, cheese, quark cheese, yogurt, whey,
If you weigh 160 pounds, eat a can of tuna for lunch, 300 grams of quark cheese for snacks, 300 grams of meat and 500 ml of milk for dinner, then you will consume 160 grams of protein a day. If you are a vegetarian, there are some ways to supplement your daily protein.
Perseverance. Increase strength, record progress, and persevere until you get the muscles you want. Stick to this method for two months, and you will see great changes in your body.