Fitness and bodybuilding can give the muscles a beautiful relief. However, to achieve this result, simply pumping muscles is not enough. To do this, you also need to eat right.
Instructions
Step 1
Switch to a high-calorie diet. The correct formulation of a diet with a predominant content of protein foods is a prerequisite for gaining muscle mass without fat. The daily protein requirement is 1.5-2.0 g per 1 kg of body weight. Most of them should be of plant origin.
Step 2
Eat small meals often. Include in the diet lean beef (not fried), chicken, gray breads, brown rice, cereals, pasta, fresh vegetables and fruits, vegetable oils, nuts. Don't use monotonous products. It can cause irritable bowel syndrome and other digestive problems.
Step 3
Personalize your menu based on the calories needed to cover daily energy expenditure and the extra calories needed for muscle growth. Otherwise, the muscles will begin not to grow, but to shrink. To do this, add another 100 kcal to the main calories.
Step 4
After 2-3 weeks, assess your muscles visually. If the correct relief appears, add another 100 kcal and after 2-3 weeks the same amount. Gradually increase your calories by 400-500. At the same time, assess your health, digestion, heartbeat.
Step 5
Consider the individual characteristics of your body, since some added calories go to muscles, while others go to fat. So exercise and increase your diet gradually. Let your body, and, most importantly, the digestive system, get used to the increasing stress.
Step 6
Do not forget that the caloric content of food should be provided first of all with high-quality proteins, then carbohydrates and only then fats. For better absorption, choose liquid foods.
Step 7
Don't feel hungry. This can lead to the loss of muscle mass, but not fat. Accordingly, the result from physical activity will constantly decrease and will not bring the desired effect - a beautiful muscle relief. The appearance of a fat layer is inevitable, but with proper nutrition, its growth will be minimal.
Step 8
Train properly. Respect regular workout intervals. Otherwise (with overwork), muscle mass will begin to decline even with a high-calorie diet. When you decrease physical activity, reduce calories so that they do not go to the formation of fat.
Step 9
To gain muscle mass quickly, include protein blends in your diet. They are based on protein required for the formation of muscle tissue. However, consider the fact that their uncontrolled use can lead to renal failure and degenerative changes in the liver and heart. Therefore, it is better to seek a recommendation from a professional bodybuilding instructor who can compose an individual physical activity and a corresponding menu using protein mixtures.
