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, green, 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 display you step by step how to achieve that weight gain so you reverie.
The agility plan
Plan to achieve your goals; there are no excuses for not growing up and recall the senile saying: Eat big, train big, estimate 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 dispassionate 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 copper in a few months.
- Knock off down how many pounds you want to gain in a period of 4 weeks and is prepared to die for it.
To make it easier this training program and nutrition have decided to divide into 5 basic rules, if you delete 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 reality train harder and add a couple of additions were trip to get increase weight, perceive disappointed, considering things are not so easy.
If you want to burst forth, you have to eat, eat akin a hungry bear, plate after plate of spaghetti, ice cream, drinking milk, baby food, etc, etc.
Well that ' s the idea, but the matter 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 worn 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 abound 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 surpassingly fast, and this would not serve you. The solution is to fill out your weight in kg for 60 or 70 until you start gaining weight.
- Once you have persevering 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 adjacent bookstore and buy a support with the calorie tickled of food:
Now you can know the calorie sunny of food, but mattering much most precise is to peruse the labels of the products you buy.
- After mattering much the number of calories you should eat have to make a plan for separating those calories into 5 or 6 meals.
- Never fall a meal, if you can not eat what you designed according to your diet is better eat whatever.
- Maim at primary 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 omit or produce some crap. You can even take a bite your boyfriend; the end is to not spend more than 2 or 3 hours without eating.
Trained to grow
The training you need to do is carry basic exercises and ponderous, free - bar squats, commonplace 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 solid - boiled eggs, 2 cash breads with jam, 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