2. Calculation of daily intake of protein: For bodybuilders, the daily intake of protein is about per kilogram of body weight 1.2-2.2g, which is relatively suitable for the physical needs of fitness enthusiasts in junior middle school, and the professional bodybuilders will reach about 2.5-3.5g Due to some scientific and technological reasons, their absorption of protein is much higher than that of ordinary people. However, for us normal people, if we can't absorb too much protein, it will be excreted by our bodies. According to your weight of 54KG, the demand for protein is between 64.8- 1 18.8g, and the protein content of 100g chicken breast is about 22g, so it takes 300-540g to measure your daily protein intake simply by chicken breast. Then there is another problem, that is, due to individual differences, the digestibility of meat and the absorption rate of protein after digestion are quite high. Here, according to the ideal state, the digestibility is 98% (protein for eggs) and the absorption rate is 80%, so the round mass of chicken breast to be ingested at this time is about 380-690g. Seeing this, I think you should know how much chicken breast should be eaten. Summary: This calculation can be said to be relatively subdivided, but in real life, it is not aimed at bodybuilding professional competitions. We just need to know roughly how much the body needs to supplement and take it in time. Another point is that protein's intake should be separated, once is enough, and the digestion and absorption rate will be greatly reduced.
3. Nutrition collocation needs to be rich: the human body is a very complicated machine and needs a lot of nutrients. Without any kind of body, problems will occur. Enriching your diet, especially fruits and vegetables, and supplementing vitamins and dietary fiber needed by the body can help gastrointestinal peristalsis and the absorption of other nutrients. You know, the operation of the body definitely depends not only on protein and carbohydrates, but also on the most basic substances that people are familiar with, just like the foundation of high-rise buildings. We can also enrich the varieties of protein: foods with high protein content include animal milk, milk, goat milk, horse milk and so on; Animal meat, such as cattle, sheep, pigs, dog meat and so on. ; Poultry meat, such as chicken, duck, goose, quail, ostrich, etc. Eggs, such as eggs, duck eggs, quail eggs and fish, shrimp and crabs. Summary: Rich ingredients have all kinds of nutrients needed by the body, and proper enrichment is conducive to the better operation of the body.
Summary: Personal advice is that you don't need too careful nutrition intake. For thin people, it is to eat food and absorb nutrients as much as possible, and gradually increase the body's demand for nutrients to increase food intake, increase the digestion ability of food and the absorption ability of nutrients. One more thing, my body regulates the feedback of ingredients. In my friend's real case, he easily gets angry because of eating too much red meat products, and all kinds of acne will appear on his face immediately, but eggs and white meat types will not. So he changed his strategy, giving priority to white meat and occasionally supplementing protein with red meat.
Your figure belongs to the ectodermal type. If you want to gain muscle, you can use the following methods. The number of exercises becomes three times a week, that is, one day of practice and one day of rest. The purpose of this frequency is simple, that is, to give your muscles enough time to grow and recover. It takes a certain time for muscles to tear and grow slowly. Pay special attention not to exercise continuously.
Sports here refer to specialized strength training.
The content of exercise is mainly strength training, and aerobic training can be suspended appropriately. The purpose of strength training is to gain muscle. The purpose of aerobic training is to reduce fat.
So the usual exercise should be warm-up-strength-stretching.
Muscle-building powder and protein powder are auxiliary, so don't rely too much. Appropriately increase some carbohydrates in the diet. As for you eating chicken breast, this kind of high protein and low fat is good for you to gain muscle, but it has little effect on your weight gain.
You should be a girl, right? For a boy of this height and weight, his body fat should be very low and his immunity has dropped a lot. Don't "cut across the board" for fat. Ultra-low body fat will cause the human immune system to collapse at any time. The ultra-low body fat of girls will shorten the physiological period, even stop it, which is harmful to the health.
If you have money to buy muscle-building powder, you might as well sit down and eat braised pork and sweet and sour pork ribs to build muscle.
Ensure adequate sleep. Stay up late to lose muscle and increase visceral fat. Therefore, adequate sleep will give you enough energy to work, live and gain muscle.
There is no saying how much chicken breast should be eaten. Your diet belongs to eating less and eating more. Your body shape determines that your body's absorption ability is not strong, which is commonly known as "you can't get fat after eating".
Personal advice: Eat a balanced diet. Just let nature take its course. Training is based on strength training, and aerobic exercise can be suspended to see the effect. First of all, we must understand an important premise. It is more difficult for thin people to gain muscle than for fat people to lose weight and fat. Captain America's sudden change from thin to strong will only appear in the movie plot.
Thin people gain muscle, which involves an essential problem. Is to pay enough time and patience, from exercise to diet and nutrition, to achieve comprehensive changes and persistence.
For most people, gaining one or two kilograms a year is already a very significant effect. Therefore, it is a long process for thin people to gain muscle. This process first requires the small partners to really make up their minds, maintain continuous patience, and truly form better habits from exercise to nutritious diet.
Below I will give a simple solution from the aspect of diet and nutrition, but there may be some details in the solution that cannot be fully expressed in words. Please refer to the questioner as appropriate.
It is always a principle for thin people to gain muscle by simple diet, that is, the ratio of energy intake to energy consumption is important and reasonable. Contrary to fat and weight loss of fat people, thin people should ensure that the energy intake is greater than the energy consumption every day.
But in reality, many thin people usually have a bad appetite and poor digestion and absorption ability in their stomachs. Therefore, it is necessary to take more meals as the principle (fat people lose weight with less meals as the principle).
The specific plan is six meals a day. Make sure you have enough carbohydrates for breakfast, lunch and dinner. Don't be afraid of getting fat if you eat too much carbohydrate, just as the saying goes, "You can't get fat in one bite." Thin people increase carbohydrate intake, which will be consumed in most cases.
Of course, it is very important to obtain muscle protein. The main food sources in protein are fish, meat, beans, eggs and milk, while the absorption and utilization rate of white meat (chicken, duck and fish) in protein is higher than that of red meat (pigs, cattle and sheep) in protein and protein, so other foods will not be illustrated here.
Knocking on the blackboard once again emphasizes that for thin people, if there is not enough carbohydrate support every day, your intake of protein will be consumed as energy, remember!
In addition, in addition to the three meals, one meal is added between breakfast and lunch (around 10: 30 am). For this meal, it is recommended to use the best fruit in the gym. A banana can provide the heat of a bowl of rice, and it is also rich in minerals and dietary fiber. If economic conditions permit, you can add a spoonful of whey protein powder to a banana.
By analogy, add another meal between lunch and dinner (around 4 pm) and add a spoonful of whey protein or protein bar to the same banana.
If eating bananas every day is boring, you can also use good nuts instead of bananas, but remember to use good nuts rich in unsaturated fatty acids (such as pistachios and pecans). And nuts with excessive calories such as melon seeds and peanuts should be appropriate).
The last meal is before going to bed at night. It is recommended to add a spoonful of whey protein to yourself. This habit is a bit like drinking milk before going to bed, which not only supplements protein, but also stabilizes your sleep quality.
In addition, the bones and joints of thin people need to bear certain pressure in the process of large-capacity strength training. Therefore, it is suggested to supplement some minerals (such as calcium), and vitamin C can help the synthesis of collagen, and vitamin E, which can improve the arterial oxygen content, can also be supplemented.
The above is a simple solution from the aspect of nutrition. It is important to say it three times. It's very important for thin people to gain muscle. I am the stationmaster of the fitness station. If you think it's helpful, please pay attention. I will continue to output high-quality content. Thanks for reading!
I'm FJ Fitness, and I'm glad to answer this question.
How to eat muscle gain? From the aspect of eating, we only need to pay attention to two aspects.
First: We all know that we should eat less during fat reduction, and the energy intake is less than the energy consumption. On the contrary, in the process of muscle training, there is excess energy, and the energy intake is greater than the energy consumption, because muscle synthesis needs extra energy. However, in order to prevent the body fat from rising too much during the muscle gain period, don't eat sea plug unscrupulously, which will lead to longer muscles and more fat. It is generally recommended to consume 10% more energy than 15%. For example, if you calculate that your daily calorie intake is 2500 calories, it is more than 2500 calories 10% 15%.
Note: Especially due to the novice welfare period, many people have gained a little muscle and lost a little fat when they first started fitness on a fat-reducing diet. However, the dietary efficiency of this muscle-increasing period is relatively low. It is best to gain muscle in an energetic diet.
Second: Take enough protein. I believe most people know that if you want to gain muscle, you should eat more protein. What is specifically mentioned here is protein intake during muscle building. Our daily intake of protein is 1.5g, 2g per kg of protein. For example, if you weigh 70kg, you should take about 105 140g of protein every day.
Because there are many branches in protein, it is best to give priority to high-quality protein, whose amino acid quantity and proportion are close to human body. For example: eggs, chicken breast, fish, beef and so on. The protein content of these foods is about 13% 20%. You can convert how much you eat every day according to your demand for protein.
Other dietary precautions The two points mentioned above are only two points that need special attention during the muscle gain period. In the final analysis, fitness diet should be carried out on the basis of healthy diet. Besides protein, there are seven kinds of nutrients, namely carbohydrates, fat, water, vitamins, minerals and dietary fiber.
If you have the conditions, or have a higher and stronger pursuit of fitness, then in addition to strictly controlling the intake of protein, you should also strictly control the intake of other nutrients, even if you are in the muscle gain period.
If, like me, I am a fitness enthusiast, I should strictly control the total diet and protein intake during muscle training. Other parts can be eaten normally, and rice can be used for water. Being fat is normal cooking, but don't eat too greasy food. Vegetables and fruits can be eaten normally.
Summary: Pay attention to two points in the diet during the muscle gain period. The first is the total energy intake, which needs to be consumed, but not too much. The second is the intake of protein, because muscles are made of protein, and you need to take enough protein to better ensure muscle synthesis.
I hope it helps you! Welcome to leave a message!
There are two key factors to gain muscle, scientific exercise and reasonable diet, both of which are indispensable.
First, a reasonable diet structure.
Three meals are essential, or you can eat more and eat less. The diet structure should be based on high protein, low fat and low calorie foods.
Do not eat fried food; Do not eat fat; No junk food: no drinks; Eat less foods with high sugar content, that is, foods with high starch content; Drink more milk, eat more lean meat, eat more chicken and eat more fruits and vegetables.
Second, scientific strength training.
Strength training should follow the principle of gradual progress, and we must not be eager for quick success and instant benefit. Increasing the amount of training will ruin our health.
It is best to have a reasonable rest time after strength training and practice once every other day.
Strength training should be balanced and coordinated, pay attention to integrity, and don't just exercise one or several parts.
After the training, pay attention to stretching and relaxation.
I'm glad to be invited to answer this question. According to your situation, it is quite reasonable. However, the main reason for muscle gain is excess energy. Calculate the total energy intake in a day, and whether your intake is greater than your consumption. The following are some points to note:
I hope these points will help you. If you want to know more detailed training arrangements, you can look at my home page (what kind of fitness plan should thin people make? ) this article.
The word muscle building training also has a name called muscle hypertrophy training.
What is muscle hypertrophy?
Do you know obesity?
You can understand the above picture as fat hypertrophy, which is what we call obesity.
Muscle hypertrophy is to make muscles bigger. (The so-called muscle gain also means this. )
You probably don't understand this idea, do you?
In detail, fat people are fat because they eat too much (as everyone knows)
But do you think you don't eat much because of muscle hypertrophy? Can it be bigger?
The law of conservation of energy must be known!
Nothing can be increased or decreased for no reason.
Brother, it's strange that you can gain muscle by eating so little.
This is a train of thought, and my answer has already talked about muscle gain.
Go and see for yourself. Don't practice blindly if you don't understand.
The system should point to me like this, so I'll say something.
The key point of muscle gain is that the intake ratio of three macro nutrients is 5:3:2 (carbohydrate, protein and fat).
55%~50% of carbohydrate
Protein 25%~30%
Fat 15%~20%
It can be seen that carbohydrates as fuel account for the most.
The reason is also very simple, muscle anabolism, energy supply and output are indispensable!
Don't be too superstitious about protein, he is not the most. But be sure to bring enough.
Fat is also important. It has something to do with endocrine.
Take the topic as an example: 108 gold, 175 high.
The data you gave me can't be adjusted at all, brother?
What is the body fat rate? What is the lean weight?
And don't be superstitious about the basic metabolic rate test online.
Do you think that 175, 108 kg is the same as that of people 150, 108 kg? Can metabolic rate be the same?
If the basal metabolism is calculated, it may be the same. Isn't this bullshit?
An intuitive way is to look in the mirror every two weeks.
If your body doesn't change, eat more and eat more.
If you get fat, eat less (mainly fat, supplemented by carbohydrates)
If the training is not in the state, add carbohydrates.
Slowly you will have experience.
Come on, you'll get bigger (don't dream)
Eggs, beef, chicken breast
You must eat beef to gain muscle. It's a little difficult for you to gain muscle without beef. The circumference of muscle is determined by the number of muscle fibers. Protein accounts for about 30% of human muscle, and the rest is water. Therefore, supplementing protein is the most fundamental basis for muscle training. Generally speaking, eating more foods rich in high-quality protein and foods containing fatty acids is helpful to the rapid growth of muscles. I recommend several foods. The first is beef, which is essential for muscle building. Followed by chicken breast and eggs, protein content is relatively high. The third kind is laver, which contains a high content of magnesium, and magnesium can play a very good role in muscle building.
I remember a friend of mine used to eat a lot when he was exercising and exercising muscles. 2-3 dozen eggs at a time, beef. Then at that time, he took a pill every day to gain muscle. After taking this medicine, he can't smoke or drink, otherwise it will be ineffective.
First add some high-protein foods, such as beef, dog meat, lean meat, eel meat, pigeon meat and so on.
Secondly, you can also eat some fried shrimps (clean impurities and eat them with shells after processing), and drink some bone soup such as beef bones and pig bones or pigeon soup and old hen soup to supplement the calcium needed by your body.
Eat some properly, beef
The third is to think about which part of your body you are adding. Then, carry out reasonable and slightly overloaded exercises on the muscle groups, and send out stimulating signals to the growth of the muscle groups, such as arm strength exercises, and often use dumbbells. Leg strength training requires frequent long-distance running or jumping. In this part of the operation, we should not only be careful not to hurt the body shape beyond the range that the body can bear, but also not be timid and lazy because of insufficient exercise, and fail to achieve the expected results. It will take a while to see certain results. In particular, you can't exercise and rest for a while, so that your body becomes obese, instead of adding muscles.
Schematic diagram of back muscle exercise
For example, a high school student I know often challenges his classmates to test his arm strength in class. Results After a month and a half, his right forearm was thicker than most people. Therefore, it is also a challenge to increase muscles.
If you want a strong man, you have to pay the efforts that a hero should pay.
I wish you success!