Build me efficiently, gain mass
I’m 22 years old, I weigh 1.70 for 60 to 62 kilo …
I have a fairly normal body, a little bit of belly fat but I’m not fat, I’m fine …
I run 1 hour per week .
Here is for the situation
I am trying to build muscle effectively, I want to gain muscle mass because I find myself a little “gringallet” lol
I try to build myself effectively and eat what it takes for that, if someone could advise me it would be nice, I know that you have to eat more protein, but how much for an effective and safe result … I would like someone to tell me what to eat in the morning, at noon and on evening whether it takes a snack or not?
advance for your answers
best and help yourself with protein shake mixes. for the dosage when you are not used to it is to take pre-dosed sachet. that’s already more difficult to find. there are some on the web but I recommend you
thank you but I do not want to take a substitute …
I would like to know what to eat in the morning, noon and evening … etc.
FOR A QUICK AND RISK-FREE RESULT
thank you in advance
considering your age, weight and goals, you need 90 grams of protein per day. (1.5 gram / kg of weight).
You must choose foods rich in protein and low in fat so as not to gain fat !!
So: chicken / turkey breast, rabbit, lean meat, veal, 5% beef … Lean fish, pollock, curd; .. 10% cottage cheese, yogurt, egg.
Knowing that meat contains between 22 and 25% protein, fish 17 to 20%, 1 egg 13 grams, 1 yogurt, 6 grams, and white cheese 7% !!
So do your accounts.
To give you an idea, 90 grams of protein corresponds to 300 grams of chicken breast, or 1k3 of cottage cheese, or 450 grams of fish …
Knowing that with these amounts, you absorb a good amount too fat, and sugar (dairy products). 300 grams of 5% fat meat gives you 15 grams of fat, plus everything else. In fact in bodybuilding, since you have to force on proteins, you are condemned to eat only lean white fish, chicken breast and 0% cottage cheese !!!
It is easy to find its proteins in the normal diet, but it is difficult to sustain!
This is why bodybuilders also take protein sachets which have the advantage of containing neither fat nor sugars!
Keep us posted
I add, that the speed does not depend on the diet, but on the quality of your training. And when it comes to building muscle (which can only be made during rest, remember !!), you can’t go faster than nature!
In addition, the replacement proteins are milk or egg proteins, and as far as I’m concerned, I prefer a protein preparation with chocolate, rather than two hard-boiled egg whites !!
I balance my diet with it, especially when I’m working, and I’m doing pretty well !!
agree with sylviane!
however, in the mass gain phase, don’t bother breaking your head with fat, eat more than usual (around 3000 cal per day), obviously eat healthy, no mcdo and cookies etc … workouts
2 1 hour 30 minutes of muscle. to start … based
on a gain of 2.3 kilos per month,
think about balancing your exercises, antagonistic muscles etc …
the prot supplements. make it possible to avoid eating too much meat and all that we saturate quickly, me too a little chocolate shake worked better (whey / lactoserum better assimilated …)
at work: perseverance and courage!
nice digging up the post at 18 months
Look on bodybuilding and nutrition program sites, you will find lots of info and turnkey plans. This one is completely free and very well done: