WHAT TO EAT TO TAKE MASS, food planner?
food planner or nutrition program mass Anyone who has experienced the "taking mass" phase, menu I mean taking the driest mass can not "fat gain", knows that the hardest part is not the exercise program but the food planner program .
nutrition program making mass, food planner
I propose here a strategy for 3 months with simplified food planner program to achieve this goal: MASS
The fundamentals of making mass
If there is one dish that is recommended to eat every day during this phase are the eggs: 3 whole and 3 whites.food planner There is even a study (Texas AM College Station nutrition program mass) which claims to double anything with this eating habit gains in muscle mass.
Micelle casein: food planner ND "must have" nutrition program mass to eat every day to achieve your goal weight. Micelle casein protein is a slow-release, food planner it is ideal at the end of the day including the proteins are distributed throughout the night.
food planner Finally the good fats menu: nuts, peanut butter, avocados, salmon, nutrition program mass olive oil all contain good fats needed a good ground socket. More fatty acids are essential for the recovery and especially the joints.
I will break down the main rules of nutrition program mass in this article but I know how it may be useful to some of us who are regular searches of good nutrition programs or food planner or meals into their program to take muscle mass .
What follows should respond to your dear readers needs food planner.
nutrition program mass are established for an average weight of EKG. food planner But they should be sufficient for weight ranging from 75 to 90 pounds. Above it will increase the amount offered, below the fall.
The food planner programs are therefore at 3 months with 3 sections, plans A, B and C. Ideally to test the effectiveness of the food planner program it is important food planner to take its measurements. After everyone actually enjoys her weight gain according to his methods, feel free to.
1 month: A Program
In this food planner program you will eat more carbohydrates and more protein and more calories overall. You also consume on training days as days off more calories. The nutrition program mass is based on a daily intake of 3700 calories is about 45-46 calories per pound.
PROGRAM
TOTAL: 3,731 calories, 359 g protein, 380 g carbohydrate, 86 g fat
BREAKFAST menu
1 scoop protein + water + 1 banana
3 eggs + 3 egg whites + 2 cups rolled oats
SNACK (morning)
225 grams of cottage cheese + 1 cup of fruit (Beg pineapple slices 2)
6 slices of cereals (calottes style) + 1 teaspoon of peanut butter
LUNCH food planner
225 grams of white turkey
4 slices of bread (2 sandwiches mayo / mustard according to your tastes)
Q leaves of green salad + dressing
PRE-TRAINING SNACK nutrition program mass
1 tablespoon Whey + water + 1 apple
SNACK POST TRAINING menu
WHEY + 2 tablespoons water 1 tablespoon + casein
2 slices of bread + 2 tablespoons jam
DINNER
e.g. sirloin
1 sweet potato
Broccoli
Salad + olive oil
SNACK PRE-SLEEP
1 handful of various nuts
2 tablespoons of casein mixed with milk or water
ND month: Program B
nutrition program mass
St evaluation. You should already have gained weight but also your measurements also have the food planner change nutrition program mass.
Although the food planner program is designed to work well for 80-90 pounds, you may need to make adjustments based on the results. Here are the criteria:
- If you have taken biceps and thighs but your size has not changed, keep the Map
- If you have taken biceps and thighs but also that you have lost height, then go to plan B (which follows nutrition program mass)
- Finally, if you took biceps and thighs but also the size then go to Plan C.
SCHEDULE B
TOTAL: 4,017 calories, 386 g protein, 415 g carbohydrate, 90 g fat
This nutrition program mass spend your calorie intake of 3700-4000 calories per day. These more calories can be obtained by adding a scoop of whey in addition, food planner one or two slices of bread or cereal calottes.
BREAKFAST food planner
2 tablespoons of protein + water + 1 banana
3 eggs + 3 egg whites + 2 cups rolled oats
SNACK (morning)
225 grams of cottage cheese + 1 cup of fruit (Beg pineapple slices 2)
9 slices of cereals (calottes style) + 1 teaspoon of peanut butter
LUNCH
225 grams of white turkey
6 slices of bread (3 sandwiches mayo / mustard according to your tastes)
Q leaves of green salad + dressing
PRE-TRAINING SNACK
WHEY + 2 tablespoons water
1 apple
SNACK POST TRAINING
WHEY + 2 tablespoons water 1 tablespoon + casein
3 slices of bread + 2 tablespoons jam
DINNER
e.g. sirloin
1 sweet potato
Broccoli
Salad + olive oil
SNACK PRE-SLEEP
1 handful of various nuts
1 cup rolled oats
2 tablespoons mixed with milk casein
rd month: Program C
TOTAL: 3,246 calories, 345 g protein, 313 g carbohydrate, 66 g fat
If you tend to gain fat easily, so to store then you should adjust your calories down. First, food planner there are carbohydrates which must then cut the fat. It maintains against the amounts of protein. Removing some bread, menu removing carbs at dinner and nuts before bedtime, it should be.
BREAKFAST
1 scoop protein + water + 1 banana
3 eggs + 3 egg whites + 2 cups rolled oats
SNACK (morning)
225 grams of cottage cheese + 1 cup of fruit (Beg pineapple slices 2)
2 slices of cereals (calottes style) + 1 teaspoon of peanut butter
LUNCH
225 grams of white turkey
2 slices of whole meal bread (1 sandwich mayo / mustard according to your tastes)
Q leaves of green salad + dressing
PRE-TRAINING SNACK
1 tablespoon water WHEY +
1 apple
SNACK POST TRAINING
WHEY + 2 tablespoons water 1 tablespoon + casein
2 slices of bread + 1 tablespoon of jam
DINNER
e.g. sirloin
Broccoli
Salad + olive oil
SNACK PRE-SLEEP
2 tablespoons of casein mixed with water
Days off
On days off, the calories consumed will decrease to 3000 calories. food planner The amounts of protein and carbohydrates absorbed will decrease while the amount of good fats increase.
PROGRAMMED DAY OF REST
Finally last nutrition program, the rest days, food planner. As seen on rest days on the calories even more cut down to just below 3000 calories.
TOTAL: nutrition program mass 2,941 calories, 303 g protein, 172 g carbohydrate, 113 g fat
BREAKFAST
1 scoop protein + water + 1 banana
3 eggs + 3 egg whites + 1 cup rolled oats
SNACK (morning)
1 tablespoon Whey protein + water + 1 cup rolled oats
LUNCH
1 can of tuna + ½ cup of cottage cheese
Salad or other green vegetable (small quantity)
SNACK food planner (AFTERNOON)
1 tablespoon Whey protein + 1 tablespoon water + CASEIN
Some nuts
DINNER menu
e.g. salmon
2 cups broccoli
Lawyers ½ + a little green salad
SNACK PRE-SLEEP : food planner
Casein + 2 tablespoons water
Here we are, you have a comprehensive program in 3 months making mass. You will find that it is necessary food planner to often eat the same things, oh yes it is unfortunately part of the plan, sorry foodie ;)
Vary the menu food nutrition program mass certainly is good for good taste, good food good food planner etc. ... but when you're in ground rather see food as fuel for your body. Of course nothing prevents you to get small pleasures from time to time, but always have an eye on your calories. nutrition program mass Good appetite and eat to grow food planner!
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