Anyone who comes to the gym, certainly has one of the goals - gaining muscle!
Even if you want to lose weight and if you have excess of fat - muscles will give you the big advantage.
When I went to the gym I was very thin. I even had the nickname "anorexia".
The time was to change something, so I went to the gym and started learn about training and diets so I can achieve my goals as soon as possible.
That's why I want to share with you how I transform my body from 75 kg to 110 kg in 3 years!
How to get mucle mass
Do you need training or need only diet?
To gain weight, and this includes muscle mass, you need to train with the weight, in the gym or at home and eat enough.
Training is the only impulse, stimulus for muscle growth need enough nutrients and rest.
When I say eat enough means you need to be a caloric surplus.
Caloric intake will be greater than consumption, which means that you have to "win" the basal and active metabolism.
Basal metabolism is the metabolism that consumes energy to the body remained in the dimensions of what already is that the heart rate, breathing, muscle energy consumption at rest and so on and active metabolism are all activities
It is not enough just to be in a caloric surplus, but it is important that the proportions of macronutrients (protein, fat and carbohydrates) that is properly arranged to bring in the right quantities, from the right source at the right time.
If not, you will receive predominantly subcutaneous fat that will fill all parts of the body other than those for which you want to fill.
Training for muscle mass
- work with weights, dumbbells and bodyweight exercises
- basic exercises (squat, deadlift, bench press, military press, chin-ups, push-ups, dips, rowing, bent) should be the basis of training.
- insulation such as various extensions for triceps, biceps curl, odručenja isolation exercises for the abdomen should be far less common
- frequency and duration of training, three times a week for 45-60 min
- if you hardly getting weight, avoid or reduce any unnecessary cardio activities.
You can do a short but intense HIIT workouts for the same purpose.
Diet for muscle mass
- "I eat a lot" is a relative term, someone had a one meal as your entire daily food intake.
Eat a lot only if you are in a caloric surplus and it is very individual and depends from person to person. Someone was in surplus from 2500 kcal and one with 4000 kcal.
- Satisfy protein intake, 2-3g per 1 kg of body weight. If you have 60 kg should eat 120-180g of protein.
Protein foods (chicken and turkey breast, red meat, eggs, low-fat cheese, fish, whey protein)
- Eat proteins at every meal throught 5-6 meals a day, which means when you divide your total need for protein with the number of meals you get the amount of protein that you should have at each meal.
- For energy (carbohydrates and fat), there is no fixed rulehow much to eat, depending on the speed of metabolism and individual but I'll write what proved to be the best as a starting amount for the individual - beginners.
Carbohydrates: 4 g per 1 kg body weight.
Sources of carbohydrates? Rice, pasta, potatoes, sweet potato (dextrose in Shake after training).
When you eat them? The meals before and after training, or if you belong to a group that hardly gets to weight can eat them and the first meal of the day
Fat: 1 g per 1 kg body weight.
When you eat them?
All meals in the opposite part of the day of training.
Sources of fat? Eggs (yolk), almonds, peanuts, olive oil, pumpkin seed oil, coconut oil.
Rest and sleep are also important for muscles!