Skinny to Muscl : Weight gain diet plan

In bodybuilding, the first part is to take maximum muscle mass while reducing fat gain.

I say limited because the socket for optimized weight gain, there will necessarily taking a fat!

The goal of controlled bulk is therefore to limit the intake of fat while optimizing a maximum muscle gain.

Why do we necessarily takes a little fat in the weight gain you say?

It's very simple: to optimize maximum muscle development, we want to cover all of our energy needs for the best possible sessions on one hand, and secondly rebuild broken muscle fibers during the 'as soon as possible training.

For this, we will provide slightly more calories than needed to be sure not to be deficient.

For example, for a person who needs 2,800 calories, we will fix his regime between 3000 and 3200 calories per day. This person will be on to feed a maximum muscles, thus developing maximum muscle mass!

Here I will give you an example of a food program for weight gain, though I could not tell you the exact amount of food to digest!

Indeed, between an experienced bodybuilder 140kg and 190cm or 175cm and 60kg novice, the amounts taken to a good ground connection will necessarily not be the same!

In any case, here are the proportions of carbohydrate, protein and fat that I recommend for your weight gain meal:

- 40% protein

- 40% carbohydrates

- 20% fat

Some rules to follow:

-  protein shaker in the morning immediately after the survey and a shaker just after training

- NEVER miss the breakfast

- Focus on low glycemic index foods, except immediately after training or product with high glycemic index will be preferred to rebuild as quickly as glycogen stores.

- Ideally, eating about every 3 hours

For optimized power, the top is to eat regularly, but in smaller quantities. Why:

If you take large amounts 3 times a day, for example, your body will have to manage a lot of calories in a short time, much more than it needs for vital needs + recovery!

What will the body at this moment: simply store the extra calories in order to use it later. So there will be a higher fat intake.

So the ideal is to take smaller meals but do more often! The body can then better manage the contribution of calories since it will not in excess.

Here is a sample menu for a day type of weight gain. To vary this by picking typical day in the recipes you'll find out in the book:

MEALS 1:

7am: Immediately lifted

Protein shaker with protein 50g (2 doses usually)

+ 1 glass of orange juice

MEAL 2:

7:30: 30min after eating 1

1 Pancakes with whey (see recipes small déjuners)

+ 1 glass of orange juice

+ 1 complex vitamins / minerals

MEAL 3:

10h30: Collation

1 Shaker Whey Protein

+ 1 bannane

MEAL 3:

12:30 Lunch

200 grams of chicken breast

+ 1 avocado

+ 100 grams of pasta complete

+ 100 grams of broccoli

MEAL 4:

15h30: Collation

1 DOSE GAINER JUMBO PROFESSIONNAL

MEAL 5:

17:30: Post workout

1 DOSE NO XPLODE

MEAL 6:

18:30: Immediately after training

50 grams of whey protein + 2 orange juice

MEAL 7:

20h (dinner):

250 grams of salmon

+ 150 grams of glass beans

+ 2 potatoes in the oven

+ 1 little olive oil

MEALS 8:

23h (before bedtime)

50 grams of casein

1 teaspoon of peanut butter

This is a typical day for a day of weight gain!

To you to vary the meals while keeping the same proportions of carbs / protein / fat, and of course respect the type of carbohydrate / protein / fat:

- Simple carbohydrates with high glycemic index such as orange juice are not to be confused with a low glycemic index carbohydrates such as wholemeal bread

- The fat in olive oil and lawyers are not the same as those fries ...

- Whey, fast diffusion protein is not the same as casein, a slow-release protein.

Therefore, it is IMPERATIVE to use the right type of macronutrient in time!

To take maximum muscle, diet is also important to see that the most important training! So watch out be careful not to miss meals.

If you have a busy schedule, the little trick is to prepare your meals every night of the following day in several Tupperware. This is the best way not to miss a meal because of an unexpected!

If you work in an office, do not be afraid to take a quick break to eat a snack !!

And do not worry if it looks like a junkie when you take a shaker;) Dietary supplements are not yet widespread in France ... unfortunately !!

Think first about your progress instead of what people think ...