8000 calorie muscle gain plan
I bet you never thought that the answer to exceeding and gaining weight quickly would be eating too much food, but it is exactly the diet strategy proposed by Mr. Bodybuilding.
If you overeating once a week and exercise hard, you can increase 5 in two months?
10 pounds of muscle and will not gain weight.
By now, you may understand that this diet plan is one of the most effective ways to restore and grow muscle.
Surprisingly, to the best of this plan, you can get better results.
When you overeating once a week, inject an amount of calories that you usually inject, and your body cannot sense that these calories should be stored temporarily.
When your body suddenly receives a rare, large number of calories, it produces a lot of conversions.
This provides a metabolic environment for the body and prevents unfortunate accumulation.
Plus, this gives you the extra calories you need to gain muscle.
This diet plan is very simple.
During the first five weeks, one day each week should be supplemented with the normal normal injection of calories in series.
As your body gradually adapts, increase the frequency of overeating, every five days.
This is how your body gets extra energy, which can make you gain several pounds of pure muscle in just two months.
Meeting your needs First, you need to know the amount of calories you need to keep your muscles alive: A person who weighs 99 kg generally needs 4000 calories to maintain his weight and muscle.
You can make a diet diary (last 4?
5 days, get the exact value of your average daily calorie intake) or try your best to estimate.
If you keep a diet journal, keep a record of all the foods and quantities you eat, and use a food conversion chart to calculate the number of calories you eat each day.
Then, double your daily intake to determine how much food you need to overeat.
In our example, the 99 kg bodybuilder needed to transplant 8,000 calories on his gluttony day.
Taking twice as many calories once a week allows you to gain muscle without gaining weight.
Super Food Day Choose one day each week to start overeating.
Whether you choose a workday or a weekend, make sure to pick a day where you have enough time, because it takes time to prepare and eat more food.
If you are still worried about increasing your aunt, then implement this plan on training day.
During the first five weeks of this diet plan, you will eat a pair of usual foods on your eating day.
At first you will feel very painful on the feeding day, as if you would spit out all the food it eats, but your body will adapt quickly.
By the third day of gluttony, your body should have adapted, and you will not feel so uncomfortable.
This is why you need to increase your binge frequency in the second month.
After one month, due to your body’s fitness, you need to overeating more often than once a week to ensure continued muscle growth.
Therefore, you will start eating every five days, but on other days you will need to continue to implant the amount of food you need to maintain your weight.
In this example of a 99kg bodybuilder, he wants to make sure to add 4,000 calories a day. Eating too much will make your aunt hoard, and eating too little will affect the effect of the diet plan, and even makeYou suffer from insufficient calorie intake and cause you to lose weight.
Pay special attention to this in the days after your overeating, because then you may lose your appetite.
Here’s an example of a one-day gluttony plan. You can replace these with similar foods; changing different foods every day is better than eating the same foods every day.
Adjust your consumption according to the actual situation, so as to achieve the requirements of daily meals in both directions.
7 am Breakfast: five eggs, a bowl of oatmeal, turkey bacon, a slice of fruit 10 am Morning snack: weight gain shake (high protein, high carbohydrate) 12 noon Lunch: roast chicken, with olive oilMade pasta, vegetables 2 pm Afternoon snacks: Whole wheat bread sandwiches, half avocado, a handful of nuts 4 pm Before workouts: simple linen and whey protein shakes After 6 pm workouts: simpleGlucose and whey protein shakes 7 pm Dinner: large steaks, a small baked potato, vegetables 10 pm supper: peanut butter, protein shakes or boiled eggs or meat, a large bowl of oatmealThe following strategies for muscle growth training methods will directly affect the training effect.
When you try to get the most effective growth, many people make a common mistake-blindly increasing the amount and intensity of training.
It is correct that you should focus on the movements that bear weight, reduce the number of repetitions and groups, and increase the rest time between each group of movements.
Follow these tips to get the most out of your workout: # Focus on heavy weight compound moves.
Such as deadlifts, bench presses, barbell shoulder presses, squats and pull-ups.
These are the most effective ways to stimulate muscle growth.
# Practice no more than four times a week.
Training every day burns too many calories and affects the effectiveness of your eating plan.
Train four times a week and try to complete all exercises in 60 minutes or more.
# Focus on repeating 6?
8 weight training sessions.
This range is most suitable for stimulating muscle growth.
Avoid high-repetition exercises, except for warm-up exercises.
#Avoid single joints and isolated movements.
Single joint and isolated exercises are meant to portray muscle lines, not to build muscle.
Give up this type of exercise in a two-month plan, of course, unless you are doing arm exercises.
# Practice with free weights, giving up ropes and fixed equipment.
In general, rope and fixed-arm exercises are movements that portray details; most of them are not suitable for muscle growth.
Exclude them from the training program.
# Keep the heartbeat frequency moderate.
Do not do more than 30 minutes of aerobic training every week, and do it calmly.
This will still cause your heart to be good, but you don’t want to burn too many calories so as not to affect the effectiveness of your diet plan.
If you do not gain weight while your muscles are growing, you can increase the frequency of overeating days to every four days.
Diet Tips It is difficult to eat so much food.
When you want to eat more food, stuffing a lot of chicken and rice may be more difficult than expected.
Use the suggestions below to reach your goals.
#Drink the food.
Drinking a protein shake and milk is an easy way to get a lot of calories quickly.
They are also a great way to increase your daily calorie intake.
Generally speaking, when you are too full to eat any more, you can still drink 8?
They are the highest calories and can provide you with calories that meet your daily intake standards.
# More meals a day.
A smaller intake at each meal allows your body to absorb more calories.
The more calories you sit and eat, the more they turn into unfortunate possibilities.
So, try to get 1000 calories per conversion you eat and eat six meals a day.
In our diet plan you need to eat eight meals a day, including inside the shake.
# Maintain your calorie intake.
One mistake that can easily be made in implementing this gluttony plan is to unconsciously reduce your calorie intake on non-gluttony days.
On the second day after “feeding day”, you will most likely not feel the heat.
At this point you still need to add all the calories you need to maintain your weight.
If you reduce your calorie intake on non-bulimia days, the calories you absorb at the end of this program are only equivalent to the most basic needs to maintain weight.
This way, your muscles will not grow any more.
Calorie intake is the most critical element of this meal plan, and the type and timing of calorie replacement is also important.
Follow the suggestions below when implementing a feeding day plan.
Protein: You can eat as much protein as you want, but at least the daily intake must exceed the basic amount, that is, one pound of protein is important for each pound of body weight based on your weight.
If you exceed this amount, it will not help your muscles grow quickly, but it is not harmful.
Composite fibers: Absorbing a large number of specific composite fibers is one of the best methods for muscle growth.
You can absorb up to 1000 grams of complex glucose on your eating day.
Simple glucose: sugar is not always contraindicated.
After exercising, is there anything else that can better help you gain muscle while absorbing 50?
100 grams of simple sugar.
Healthy adults: Omega-3 fatty acids can create the right hormonal environment for your muscle growth.
You want to make sure you get the full amount you need daily: a healthy aunt of at least 50 grams per day.
Some good sources are certain avocados, salmon, nuts and seeds, pure natural peanut butter, olive oil and canola oil.
Other aunts: Your muscles are growing, so you don’t have to reject other forms of aunts.
You can absorb some saturated fats, certain meat products and egg yolks, these can provide hormone hormones that help muscle growth, and are rich in calories.
You just need to avoid your aunt in grilled and fried food (in other words, avoid junk food).
The consequences of these misfortunes outweigh the positives.