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  1. #1
    RX MEMBER
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    Talking How to get muscle mass

    1. EAT BREAKFAST TO HELP BUILD MUSCLE MASS
    This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese.
    2. EAT EVERY THREE HOURS

    Eating the right thing at the right time is crucial for helping you boost your muscle mass. The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You’ll feel full more quickly and your waist will trim, while you’ll also have fewer cravings. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine. So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times.
    3. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS

    You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal.
    4. EAT FRUIT AND VEGETABLES WITH EACH MEAL

    Most of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.
    5. EAT CARBS ONLY AFTER YOUR WORKOUT

    While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.
    6. EAT HEALTHY FATS

    Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.
    7. DRINK WATER TO HELP YOU BUILD MUSCLE MASS

    Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.
    8. EAT WHOLE FOODS 90% OF THE TIME

    To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods.

  2. #2
    RX MEMBER Sexybeast777's Avatar
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    Aug 2009
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    Get stronger and gain weight

  3. #3
    RX MEMBER
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    Yeah, do you train everyday?

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