Weight hourly

Training "burned" calories, the metabolism is accelerated. This speed will be maintained also after a workout (about half an hour).

Exercises help build up the muscles that absorb the energy.Along with the increase in muscle mass the metabolism is accelerated and the person requires more calories.

Exercises force the body to burn fat. But the results also depend on the intensity and amount of exercise, and nutrition. After all, muscles don't come from nowhere. In order to grow, the body must receive the necessary substances from food.

You always need to remember that muscles need protein. But to muscle mass is increased, need also energy source of which are carbohydrates and fats. Carbohydrates are digested quickly by the body and fats are deposited.

But these substances are not enough. Essential vitamins and minerals. We must also remember water plays in the processes of the body an important role. Drinking water stimulates an increase in muscle mass.

To increase the mass of muscle is possible if the body to provide more calories than he is able to spend. Also necessary protein, and — in a certain amount. You need to eat 5-6 times a day, reduce the amount of refined carbohydrates (sugar, chocolate, cakes) and vegetable fats. You cannot eat at night food that contains carbohydrates.

To muscle mass grew continually, the body should regularly do food.

The morning begins the struggle between hormones-steroids and hormones-metabolitami. Anabolic steroids help to increase muscle mass, reduce catabolite her. It is very important that from the hormones will win. We need to help the anabolics to win. If possible, on the contrary, any exercise will become meaningless. The anabolics will help proper nutrition. However, it is not enough just to get calories to the extent necessary. It is important that the calories getting the body in a fixed time.

The human body which increases muscle mass, afraid of long breaks in the meal. After the food products fall into primary elements, amino acids, fat molecules, macro - and monosaccharides, vitamins and minerals. The abdominal cavity is filled with a huge amount of blood, in which floats the intestine, from which nutrients move into the bloodstream, delivering them to all the organs. If the blood is empty for several hours, the work of the body is disturbed. Secretion begins catabolic, who proceed to destroy muscle mass by "valesiana" amino acids. The body begins to "chew" themselves.

You may think that you just need to eat more. It is not so. Food should be taken regularly, at a certain time. Be sure the intake of carbohydrates and proteinsimmediately after waking up, right before workout, and within half an hour after it. Fourth time to recharge with protein and carbs should be half an hour before bedtime. Only keeping this schedule helps to increase muscle mass.

Immediately after waking up

In the morning one gets an unpleasant situation – it's been eight or even ten hours after eating. Day stomach is protesting after three, three and a half hours. Night fasting period three times as long. The body has begun a disaster! You should immediately take proteins and fructose. On account of proteins all is clear. And prchem here fructose?

Most night fast liver. It should feed first. And she just absorbs faster than fructose. It is necessary to take 20-40 g of carbohydrates (250 g orange juice (you can substitute 1-2 apples), which contains 195 calories, 30g carbs, 22g of protein and 1G of fat) and 20 g of whey protein (with whole milk (two cups), which contains 166 calories, 24 g carbohydrates, 16 g protein and 1G fat). You can replace protein-carbohydrate bar.

Before training

If training will begin in an hour or two after eating, in the locker room need to take 20-40 grams of slow carbs and 20 grams of whey protein. To increase muscle mass, it is necessary that blood was BCAA. And "slow" carbohydrates increase the amount of energy and postpone fatigue.

Thus, there must be 20g of whey protein, one fruit, which gives 195 calories, 30 g carbohydrates, 22 g protein and 0 g fat.

Natural source of protein – canned tuna in water (150 g) and two pieces of whole wheat bread that contains 265 calories, 23 g carbohydrates, 20 g protein, 5 g fat. You can substitute the roast beef (60-80 g) and a fitness bar that contains 220 calories, 23 g carbohydrates, 20 g protein and 5 g fat.

After a workout

For the body exercise is the stress. Muscle cells require nutrients. In the process of training the muscles absorb a huge amount of amino acids, hormones, sugars and oxygen. The process is not completed together with the completion of the exercise. The inertia is maintained for about half an hour after a workout. Immediately "feed" the muscle cells, is urgently to eat "fast" carbohydrates and protein. This is the material for the growth of muscles, components of the cellular protein.

You need 40 grams of protein and 40-80 g of fast carbs. 40 g protein – 180 g chicken breast and 2 slices of white bread, which contains 288 calories, 29 g carbohydrates, 37 g protein and 2G fat. Carbohydrates: 20 g of casein, 1-2 micro scoops Vitargo that contains 520 calories, 81 g carbohydrates, 43 g protein and 1 g fat. All of this can be replaced with two cups of hot chocolate, cooked in whole milk that contains 314 calories, 52 gcarbohydrates, 16 g protein and 6 g fat.

Before falling asleep

To avoid catabolism during sleep, just before falling asleep, you should consume 20 g of casein, which stick together in lumps and dissolves slowly under the influence of enzymes and gastric juice. Muscles get the amino acids and peptides all night.

You can't eat before bed carbohydrate food. Energy not needed while a person sleeps, so the carbs will turn into fat deposits. However, do not interfere with the healthy fats — they slow down the absorption of casein.

Before falling asleep need 20 grams of "slow" protein and a little unsaturated fats. 20 grams of casein contain 720 calories, 23 g protein and 5-10 g of vegetable oil. Protein can replace one Cup of cottage cheese contains 163 calories, 6 g carbohydrates, 28 g protein and 2 g fat.

Another option – 2 slices of low fat cheese that contains 150 calories, 3 g carbs, 18 g protein and 9 g fat.

Example menu for the bodybuilder weighing 85 kg

After a night's sleep

20 g of whey and 250 g of orange juice

For Breakfast

A bowl of oatmeal, Cup of berries, a slice of low fat cheese, three whole eggs.

Second Breakfast

Whole wheat bun, honey (tablespoon) and peanut butter (two tablespoons).

For lunch

Burger with tuna (150 g of tuna canned in water and one tablespoon of mayonnaise, two slices of whole wheat bread, a Cup of boiled peas, a Cup of lettuce.

Before training

20 g of whey and one piece of fruit

After a workout

Kaznina 20 g, 20 g whey and 1-2 ml Vitargo

For dinner

Tortilla (chopped 250 g beef, grilled, half a Cup of beans, cut half the onion, half the peppers, half an avocado, add olive oil — a tablespoon of hot sauce — two tablespoons), two fresh scones and two cups of vegetable salad.

Before falling asleep

20 g casein

The day is used 3241 calories, 294 g protein, 338 g of carbohydrates, 95 g fat.

The main reason for inefficiency of training often lies in the wrong diet. If a bodybuilder eats right, he trains better. Muscle mass grows faster.

But it happens that a person eats correctly, but no result. This often happens with beginners, who devote their training too much time. They forget that human performance is limited. He needs to rest. If rest is insufficient, muscle mass does not increase. Impactfatigue.