Which diet promotes best muscle growth?
Increase muscle mass
to be surprisingly easy if you follow the rules of the game. My old proven formula tested on my own experience of such great legends in bodybuilding
as Arnold Schwarzenegger, Frank Zane and Franco Columbu. These pioneers developed the modern scientific system of nutrition for bodybuilders
In an ideal daytime ratio of nutrients to build muscle contains 30% protein, 55-60% carbohydrates and 10-15% fat. Remember that carbohydrates are necessary for the body to replenish glycogen stores that are depleted during exercise
. I greatly increased the carbohydrate intake after a workout to start the recovery process.
Starting to develop an effective diet of a bodybuilder
, the first thing you should do is buy a guide to good nutrition that will help you determine the content of nutrients
in the foods you buy. The manual should also have information on the number of calories in each product
. Then, calculate how many calories you need for effective weight gain
. If weight gain is given to you hard, you are likely to belong to ectomorph type of structure. In other words, the metabolism in your body is very fast, which prevents the growth of muscle mass
. You should pick up a calorie amount
that would be right for you.
Believe my experience, because in my arsenal with eight statues of Mr. Olympia, bodybuilder, weighing 200 pounds, you want to consume 3,500 calories each day to a month to gain an additional 1-2 pounds of weight effectively
. The following shows how macronutrients split and increase the muscle layer.Ideal for weight gain 3500 calories a day, broken down as follows:
30% protein = 1050 calories = 262 grams of protein (for a bodybuilder weighing 200 pounds, is equal to 1b3 g protein per 1 pound of body weight)
55% carbs = 1925 calories, 481 g carbohydrate
15% fat = 525 calories = 58 grams of fatDiet to build muscles:
If you're serious about increase your muscle mass
, it is useful to develop for themselves the daily menu. Can be used as a guide to the plan proposed by me in this article. Remember that it is designed for bodybuilding
, weighing 100 kg, so you have to adjust it according to your weight
Eat, train and grow. I told you the basic principles, everything will depend on you.Dear user of our site, if you enjoyed this article, please click on "+1", this plyus is very important for us and for the development of our forum. Thank you very much for visiting our Web site, with respect, website administrator