STEPS TO GAINING MUSCLE

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STEPS TO GAINING MUSCLE


Important step to gain muscle, here buildmusclepro provide you information for gaining muscle and put some musclepro mass on your body.


1. firstly, all of you calculate your BMR.  you can use calculator or any mobile app.


2.Now, your daily calorie intake should be doubled to your BMR (BMR×2) .

3. As per your calorie intake divide your calorie into the 6 meals. Take meals in every 3 hours.

Your daily micro breakdown should be
carbs/protein/fat::50%/30%/ 20%
you can increase or decrease 5% as if needed.

4. Focus on eating 4 meals of complex carbs and eating 2 meal of simple carbs. Set your gaining goals, which the most prior for your training.


Complex carb (slow digesting) are:: oats, Brown rice, Brown bread, Brown rice cake, whole grain, wheat pasta, Beans, sweet potato.
simple carbs (fast digesting) are :: Whute rice, White bread, white potato, cold drinks, fruits juices, fruits( with low fiber).

Protein food in every meal: Chicken, Fish, Eggs, Mutton, Milk, Yogurt, Greek Yogurt, Paneer, Soy, Whey, Casein, etc
Moderate Fat food: Peanuts, Almonds, Cashews, Walnuts, Peanut butter, Flaxseeds, Chia seeds, Sunflower seeds, Salmon fish, Whole egg, Olive oil, coconut oil, etc. 2-4 serving of Fruits and 2-3 serving of vegetables.

5. Train your self 4-5 times a day.
Focus of Heavy compound movements with 8 or less reps which activates Type 2b muscle fiber.


6. Add Drop sets by end of every exercises.
Rest 2-3 minutes.


7. Drink 3-4 liters of Water a day. If you feel any digestion issue then add Digestive Enzymes it will help in proper breakdown
of food for better digestion.


8. Get Full body massage once in every 2 week.


9. Watch motivation videos or workout videos 30min before training. Check your weight and measurements every Sunday.


10. Discipline, consistency, positive mind set is important to achieve physical goal.


   Thanks you

Comments

  1. divya.webleonzFebruary 27, 2019 at 2:42 AM

    Nice and very informative post..

    Thanks for sharing such a valuable information...

    Increased Muscle Mass

    ReplyDelete
  2. AnonymousMay 20, 2019 at 2:25 AM

    I really liked your article and found it informative. And especially the title you mentioned for your blog. This post has inspired me to write some article that I am going to write soon. Muscle Gain .

    ReplyDelete

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