help for a strict program
hello or rather good evening I am an ectomorph about 1m92 for 72kilo I would like to know which food supplement should I take gainer or prot whey I hear so much I do not know what to choose!
then I will like a strict program I go to the weights on Monday, Wednesday, Friday or Saturday
ec, biceps, abdo
bone, trapeze abdo
Friday (Saturday): shoulder triceps abdo I would
like a reliable brand of food compement with if possible a nutritional program the amount of whey or gainer to finally take the total thank you in advance
I forgot to say I am 17 years old I smoke a lot …
To increase our weight we have to go through diet and training. In the phase of weight increase the proportion of nutrients is as follows:
• 50% of Carbohydrates
• 40% of Proteins
• 10% of Fats
The carbohydrates that interest us most are the complexes: Rice, pasta , potatoes, bread and whole grains, but also fruits and vegetables.
The amount of protein should be 1 to 2 g of protein per Kg of body weight. We will have to ingest 40% of proteins: meat, fish, eggs and dried fruits.
Fat is found in milk, meats, fatty fish and oils. The amount of fat you need is not very important, but you have to make sure that they are good: olive oil and fatty fish.
It is very important to be well hydrated and to avoid very sweet drinks. Drinking water is very important for muscle regeneration. You should drink 2 to 3 liters of water per day.
The ideal is to eat 6 meals a day because with a constant diet we induce the body to produce muscle.
Carbohydrates will provide us with energy to exercise and produce fat to induce the anabolic state and the large amount of protein we take will cause muscles to grow thanks to their intake after physical exercise.
With all that I think you don’t need anything else, you can ultimately take a good whey protein (ask your coach for advice) but be careful, you’re still young. 🙂
thank you but without whey or gainer I don’t think I will gain mass I eat a lot of the things you are talking about ..
you can also taste sarsaparilla which is a natural product known to make you gain mass and do not forget that it is especially the exercise that will make you gain but not overnight; )