Some people will say that the absorption of protein per pound per day should not exceed1.5g.. To me, it means nothing. If you are like me, the height is1.78m, but the weight is less than 70kg, then here's what you should do. First, go to the butcher shop and buy 2 pounds (1 pound =0.4536 kg) of the best sirloin. Because it contains no fat and is easy to cook. Cut it into four pieces, roast it, and give you a steak for four of the six meals a day, and eat chicken or seafood for the other two meals. In order to help protein digest, it is necessary to make sure to eat some vegetables at every meal. Protein is the basis of increasing muscle mass, and vegetables are the most important collocation.
After fully considering these factors, the following is your daily diet plan to promote muscle growth.
If you are used to getting up from 5: 30 to 6: 00 every morning like me, then eat the first meal, including a steak, 1 134 grams of rice, 2 cups of steamed vegetables and mineral water, without coffee and tea.
After about 1 hour, I went to the gym for my first training, and this time I practiced a lot of parts. Go home for a second meal immediately after training, just like the first meal. Eat the third meal in about 3 hours, and the content is the same as the first two meals.
Eat the fourth meal within 3 hours, eat more steak and vegetables, but limit the amount of rice. Because as the night approaches, your activity will gradually decrease, and eating more carbohydrates will increase your body fat. Although there is still a training waiting for you, it is not a very heavy part of the training. However, everyone's situation is different. If you feel lack of energy, you can also eat more rice.
An hour later, I went back to the gym for the second training, this time for a little while, and immediately went home for the fifth meal after the training. At this time, eat 2 pieces of chicken breast and vegetables, plus a salad. After 3 hours, eat the sixth and last meal, which can be chicken or seafood with vegetables and salad, because eating some cellulose before going to bed is helpful for food digestion and cleaning the intestines.
This diet plan can help you gain muscle without increasing body fat. If you don't eat enough food to promote muscle growth before, your progress slows down, or you feel weak after increasing the intensity of training, then you should take some nutritional supplements and high protein powder. For example, now I often take multivitamin and trace element supplements and a small amount of amino acid capsules. When I need extra food, I will add chocolate high protein powder. If I feel hungry before going to bed, I will take some low-carbohydrate supplements.
In fact, these are very simple. However, some people always try to complicate some simple things and don't study for obvious reasons. They would rather go online and find some people who wear lab clothes and have never been to the gym to tell them how to train. But don't forget, in the era of Chezio Oliwa and Arnold Schwarzenegger, there was no Internet and information superhighway, and there were so many fitness guides. They only know that if they want to grow crazy, they must do some crazy things, one of which is to eat a lot of red meat every day.
I received it online. Do you think it's okay?