How to gain muscle weight and after that stay at the same weight and do the relief in the gym, tell me about nutrition?

How to gain muscle weight and after that stay at the same weight and do the relief in the gym, tell me about nutrition?

How to Lose Weight WITHOUT Counting Calories!!

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I have been going to the gym for a month and a half, but I haven’t observed nutrition, now I’m used to exercising and began to think about nutrition, height 193, weight 73, according to calculations the ideal weight for me is 83, I understand that you need to achieve this weight with muscle mass , and then tighten up the relief, in general I am waiting for your advice on training and nutrition, thanks in advance!

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answers (2)

Answer 1
August, 2021

The first rule of weight gain is nutritional surplus. That is, you need to eat more than you burn.

First, you need to calculate your nutritional intake - any online calorie calculator will help you with this.

Next, we create a surplus - we increase our rate by 20-30%. It is better to increase gradually so that there are no problems with the gastrointestinal tract and the increase in the amount of food is comfortable.

In addition to the calorie content itself, you need to monitor the BJU. It is better to stick to the standard proportion - 50% carbohydrates, 30% proteins, 20% fats.

How to keep track of all these? Keep a food diary. Now there are a large number of convenient smartphone applications, for example, YAZIO or FatSecret. Fill in every meal there, and make sure to fit into the necessary KBZHU.

As for specific foods, it is not necessary to lean on chicken breasts and give up sweets. It is not so important what exactly you eat if you fit into your daily intake of KBZhU

Answer 2
August, 2021

To build muscle, you need more protein. Approximately 2 grams per kg of body weight. It is best to drink 80% protein. To him you need to buy BCAA, then creatine (take first a week for 20 grams per day twice, then a month for 10 grams, and then a break for two or three months).

Vitamins are also needed. This is the simplest set.

When gaining weight, rice with chicken is best.

The same Dwayne Jones loves cod.

Eggs in large quantities - throw out the yolk , there is cholesterol.

What else?

So you need to work out for about a year, at least six months with intense, effective training.

Do not forget to drink 1-2 liters of pure water every day. If the environmental situation allows, take tap water.

If you wish, you can drink vitamins for the joints: bodybuilding destroys the knees and spine, especially basic exercises.

Also, do not forget to drink omega 3 for the heart.

After gaining weight, you can start drying.

Remove carbohydrates and switch to a protein diet. Everything is simple here: we take will in a fist and tolerate a lack of carbohydrates. It will take a long time. It all depends on how your body was initially and how much fat it contains.

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