Muscle-building diet
Breakfast: 100G oat +2 protein+1 egg yolk+1 kiwi.
Meal: 100G yogurt+1 banana or directly two spoonfuls of muscle-building powder.
Lunch: 120G uncooked rice +300G beef +250G various vegetables+1 tomato+1 corn.
Meal: 100G cheese or yogurt+1 banana+1 slice of bread or two spoonfuls of muscle-building powder directly.
Before training: a spoonful of honey+creatine 5g+ glucose 20g.
After training: 3 spoonfuls of muscle gain powder+1 banana.
Dinner: 100G uncooked rice +250G fish or 350G shellfish+1 kiwi +250G vegetables or 200G carrots.
Before going to bed: a small box of yogurt+a piece of bread.
What do you eat to keep fit and build muscles? How to gain muscle the fastest?
How to gain muscle quickly
1, multi-group number
Whenever I think about exercise, I do 2 ~ 3 groups. In fact, it is a waste of time and I can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
2. Long displacement
No matter rowing, bench pressing or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
3. Low speed
Lift up slowly and put it down slowly, which will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
4. High density
"Density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.