Bodybuilder | Comprehensive guide to increasing muscle immensity: exercise schedules, supplementation, nutrition
Diet for bodybuilders to gain weight and muscle mass
So, having read about the importance of each nutrient for increased muscle mass and for health. You should eat a balanced diet that combines protein, carbohydrates, fats, fiber, water, vitamins, and minerals. Each element has its role in building muscles.
You should eat more calories than your daily needs for weight gain and muscle mass. No matter how high you eat protein and take huge amounts of supplements, you won't gain weight without increasing your calorie intake for your daily needs.
In brief:
Take 40 calories per kg of body weight to gain weight
Take 2 grams of protein per kg of body weight
Eat 20-30% of your fat
Example of a diet for a player weighing 60 kg
Amount of calories required = 60 kg * 40 calories = 2400 calories
Amount of protein required = 120 grams of protein
Amount of fat required = 600 calories of fat, or 66 grams of fat
First meal:
3 eggs
200 g bean (medium dish)
120 g white bread (2 loaves of bread)
1 tablespoon olive oil
Total: 860 calories and 43 grams of protein
Second Meal:
200 grams of grilled chicken breasts
300 g white rice (large dish)
Capsoltin fish oil
Total: 754 calories and 70 grams of protein
Third Meal:
Can of tuna
300 g pasta (large dish)
50 g Sudanese (fist)
Total: 930 calories and 60 grams of protein
Total day: 2550 calories and 170 grams of protein
Important points:
- Be sure to drink 3-4 liters of water per day
- Don't eat a big meal right before practice so you don't have indigestion.
- Eat a green salad dish and type in vegetables at every meal
- Be sure to chew well to avoid indigestion
- If you find it difficult to eat large meals, it is possible to divide meals into 4 or 5 meals
You can register your diet on the www.myfitnesspal.com website and this is a picture (click to enlarge) of the diet from the site:
Beginner bodybuilding exercise schedule (how to get a quick increase in weight and muscles)
New: General Beginners Program
A very big and common mistake made by most new bodybuilding trainees is to focus on isolation exercises at the beginning of the journey. That is, the trainee, who has no experience and does not have a muscular structure, begins with exercises to isolate the Biceps, the triceps, the forearm, and the quail. etc...
I remember a skinny guy who asked me at the gym if the rear weight of a man's muscle was targeting the back muscle from the inside or the outside! And he doesn't have any muscles in the first place!
The new trainee should focus on free bar exercises and complex exercises such as punch press, deadlift, and. These exercises target many muscles in one exercise.
Another common mistake is that the new intern passes the muscle once a week. This is a big mistake because the novice has a much greater ability to heal muscles than a professional player. It is therefore preferable for the novice to pass the muscle two or three times a week, to increase faster and greater muscle mass and weight.
This exercise is divided into two days. Exercise Day A and Day Of Exercise B
Exercise is done 3 times a week with the exchange between the two exercises as shown
General training tips:
Start heating with light running or any cardio exercise for 3-5 minutes until a total body warm-up is done.
The parts that will be exercised are moved by Dynamic Stretches such as arm and elbow rotation and rapid foot, knee, and elbow animation.
After your workout, perform static stretch exercises to relieve muscle pain, increase strength and prevent injury.
Before you leave the gym, Do a gentle Cooling Down lightly by running lightly for 3-4 minutes until the whole body's circulation is organized and the blood concentration in the muscles exercised ends.
Good amounts of water are drunk before, during, and after exercise. Make sure your urine isn't dark before and during your workout.
Training is always in spacious and comfortable cotton clothing. Never practice heavy clothes and don't wear thermal underwear. A thin sole (such as Converse) is preferred because thick-sole running shoes affect your momentum during a deadlift and squat exercise. The perfect shoe is named Weight lifting shoes. Its heel is higher until the weight is distributed to your entire foot while lifting heavy weights.
You can wear a hardback belt, but only in heavy groups. Don't wear it in warm-up sets.
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