To increase muscle mass. Diet to gain muscles and raise the weigth

Thin men often wonder as increasing muscle mass that they can eat whatever and never gain or gain weight. They believe that they are equipped with a fast metabolism. They say: "the women will envy my metabolism." "I can eat junk food all day without weight gain". The truth is that this man can eat whatever he wants without gain weight because it is not so much what you eat. I know that you believed that it is not the case, but is true. Otherwise, it would not be thin. Here we show how can gain weight a man (or woman) thin.

1 Count the calories. Thin men usually overestimate what they eat and do not know how to increase muscle mass. Read the labels, use a scale of food and record your daily caloric consumption through. Needs at least their weight in lbs x 20 kilo daily calories to gain weight.

2. A practical rule is at least 1 kg for every cm over 1 m. Below that you never cease to be thin. There is no upper limit, if you want to weigh more you can do so. Examples of minimum weight targets:

1 m 70/5'7 at least 70 kg/154lbs1m75/5'9 at least 75 kg/165lbs1m80/5'11 at least 80 kg/176lbs1m85/6'1 at least 85 kg/187lbs1m90/6'3 at least 90 kg/200lbs

3 Comma every 3 hours. Weight in lbs x 20kcals you need to gain weight. This is 2700kcals per day, if you weigh 135lbs. If you have a physical job or moves a lot, you will need more. Eat every 2 hours if you want to know how to increase muscle mass in your body.

Breakfast: consume calories early.Lunch and dinner: prepare double portions when making breakfast. 1 portion for work/study, 1 portion when returning.Snacks: fruit or nuts blended, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, etc.After the exercise: physical activity burns calories. Comma after exercise to replenish this energy.

4 Eat dense calorie food. 100 g of rice is equivalent to 380kcals. 100 g of spinach is equivalent only to 25kcals. You should eat foods high in calories. The best options for the goal to increase muscle mass are:

Pasta. 100 g of pulp are 380kcals and it is easier to consume it as 100 g of rice. The integral paste is healthy, but it takes longer to digest. Use white paste.Whole milk. If don't mind winning fat, drink 1 gallon of whole milk daily on their meals. I know men who have won 60lbs in a year drinking 1 quart of milk daily doing push-ups 3 times per week.Dried fruits. Nuts and natural peanut butter have + 500kcals / 100 g, about 50% of 25% protein and healthy fats. Eat dried fruit between meals or use peanut butter in sandwiches.Olive oil. Protects against heart disease and cancer to increase muscle mass. Take it by SIPs as vodka (isn't that bad really) or use it for the tomato pasta sauce. 1tbsp is 100kcals.

5 Fortalézcase. What we want is of slender muscular, not from thin to FAT or fat. Start a workout. Greater force is greater muscle to increase muscle mass. Some tips:

Uprisings. Force to stabilize the peso and allow natural movements. Soft start, focus on the technical and go progressively adding more weight.Compound exercises. Do exercises that work throughout the body. Push-ups, weight dead, high press, press of banking, push-ups, funds, bars, etc.Deadlift. Exercise your legs working throughout the body. When you can do push-ups with weight of its own body weight x 1.5 and 1 repeat, as it will not be thin. Make them frequently.Rest. The muscles are developed when one sleeps, not when you exercise. Not train on a daily basis. Sleep, drink 1 gallon of water every day and eat fruits and vegetables.

6 Plan. Failing to plan is planning not to do so. You will not have time to cook 3 times a day and the food for sale in the work/study is of low quality and more expensive so does not work to increase muscle mass. Prepare your meal in advance to take it with you.

Make purchases. Avoid skipping meals for not having any prepared. Make a list of everything you need from the first week and buy it.Cook in advance. Prepare all meals of the day at the same time: while preparing breakfast or when to make the dinner. It may take 40 minutes.Not complicate to increase muscle mass. Make double portions, take with you the leftovers, use cans of tuna and several fruit, 1 gallon of milk per day, etc.Take food with you. Use food containers to carry the work/study, bring fruit when you exit, before leaving the House to eat, take protein shakes to the gym, etc.

7 Record their progress. The success is success. See that it loses its thinness is going to motivate and increase muscle mass. Take control of whatever.

Count calories. Continue keeping track of the daily caloric intake using the Calculator as counting calories so you know how many calories eaten.Weigh every week. You gain weight? Do not change what it does. It did not gain weight? Increase the daily caloric intake by 500kcals.Take photos. The mirror is subjective. But the pictures do not lie. Take two photos per month to be the objective measure of its progress.Check the increase in strength. When you can do push-ups with weight of his body weight x 1.5 with a repeat, as it will not be thin.

8. Diet to gain weight. The diet of 3500 + kcals is example of diet for FAT to thin men who want to know how to increase muscle mass and weigh 180lbs / 81 kg. This may seem too if you weight 135lbs / 61 kg or it may not be enough if you are very active. Individualized diet based on your needs.

Breakfast: 100 g of oats, 50 g of raisins, 1 tablespoon of serum.Snack: 100 g of dried fruit or 1 liter of milk or a tuna sandwich.Lunch: 200 g of white paste, Bolognese Sauce and Parmesan cheese.Snack: 100 g of dried fruit or 1 liter of milk or a tuna sandwich.Shake for after exercise: 1.5 tablespoons of serum, 60 g of oats, milk, banana.Dinner: 200 g of white paste, Bolognese Sauce and Parmesan cheese.Before going to sleep: cottage cheese, blackberries, flaxseed and fish oil.

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