Tired Of Skinny Body And Skeletal: How You Can Gain Weight

Tired Of Skinny Body And Skeletal: How You Can Gain Weight

Eat more; eat everything you have at your fingertips, meat, milk, pasta, cakes, treasure, cakes, tacos, candy……
Have you tried everything and cannot gain weight!
How many grams of protein, carbohydrates and actually need calories to achieve your goals?
How can you optimize your training to your muscles receive the tailor-made stimulus?
What is the proper way to use accessories and as you can get the most benefit from them?
The answers to these questions you will find in this article, Guide expo you step by step how to achieve that weight gain so you vision.
The scene plan
Plan to achieve your goals; there are no excuses for not growing up and recollect the ancient saying: Eat big, train big, foresee big and you ' ll be great.
- Check your weight and size of your muscles in centimeters this will serve as a reference to evaluate your progress.
- Notes which have been your best lifts in the squat and deadweight, i. e. with the equivalent cool evaluate your progress.
- Take a photo of the front and back, once achieve your goals taking other pictures and you ' ll be surprised how much you can pocket money in a few months.
- Draft down how many pounds you want to gain in a period of 4 weeks and is happy to die for it.
To make it easier this training program and nutrition have decided to divide into 5 basic rules, if you eliminate one of these can not achieve your goals quickly.
Rule 1, eat to grow
This is the most important rule of all, since is the foundation of this program and thought that even if only for the fact train harder and add a couple of additions were turmoil to get increase weight, endure disappointed, since things are not so easy.
If you want to extend, you have to eat, eat cognate a hungry bear, plate after plate of spaghetti, ice cream, drinking milk, baby food, etc, etc.
Well that ' s the idea, but the issue is whether really want to gain weight and muscle mass, you should eat a lot, even if you eat too much, you should eat more.
These are the most important has been followed in the most important rule of all.
- First of all, determines the number of calories that you are played out by multiplying your weight in kg by 50, depending on weight gains you does, every week you should adjust the calories you consume. For example, if Weight 60 kg and turn it by 50, you should eat 3000 calories a day to gain about 1 kg weight per week.
- Although you may be one of those people with a metabolism remarkably fast, and this would not serve you. The solution is to get bigger your weight in kg for 60 or 70 until you start gaining weight.
- Once you have set on the number of calories you should consuming, the percentages of macronutrients you should follow should approach these: 50 % carbohydrate, 30 % protein and 20 % fat.
I recommend you go to your next bookstore and buy a cheer with the calorie jolly of food:
Now you can know the calorie peppy of food, but exceptional most straightforward is to construe the labels of the products you buy.
- After exigent the number of calories you should eat have to make a plan for dividing those calories into 5 or 6 meals.
- Never saltation a meal, if you can not eat what you designed according to your diet is better eat whatever.
- Maraud at cardinal 2 grams of protein per kg weight distributed in 5 meals.
- The breakfast and lunch after training are foods most important of the day, so it ' s never ever eliminate or steward some crap. You can even take a bite your boyfriend; the target is to not spend more than 2 or 3 hours without eating.
Trained to grow
The training you need to do is cover basic exercises and massive, free - bar squats, tame weight dominated banking pres, pres etc military.
These exercises should be the daily bread of your workouts, so do not eliminate to give you an idea of how you to structure your routine design a training program adjust the weight according to your level of experience and train no more than 4 days a week.
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1 ) Planning
2 ) Nutrition
3 ) Training
4 ) Supplements
5 ) Implementing a program to gain weight
Foods in the diet should be no doubt: 1. Meat 2. Included egg yolk 3. Ice cream 4. Rice 5. Salads 6. Burgers 7. Chicken 8. Peanut butter 9. Pasta soup 10. Protein powder 11. Granola 12. Fruit 13. Vegetables 14. Whole milk 15. Mashed potato 16. Wheat bread 17. Tuna.
And of course, water. Very important to drink well after each meal.
An example of diet, courtesy of healthy eating:
* 8 a. m.: 4 whole tough - boiled eggs, 2 cash breads with conserve, 1 glass of orange juice and a glass of milk, multivitamin, 1 gram of vitamin C. * 11 am: Liquid protein powder and a banana. * 2 PM: 1 double chicken sandwich cheese and an apple. * 5 PM: Training in the evening. * 6 PM: A chicken sandwich on whole wheat bread. * 7 PM: Drink for after training, whey powder, carbohydrate powder or grape juice and water. * 10 PM: Beef steak with potatoes, pasta soup and some corn tortillas, fruit water and 1 gram of vitamin