Do I have to eat more calories than normal during muscle gain?

During the muscle gain period, the calories must be higher than the metabolism, so that the body can enter the anabolicHowever, it should be noted that although the intake is greater than the consumption, it does not mean that you can eat and drink nonsense, and the daily intake is greater than the consumption of 300-500 kcalMoreover, the proportion of carbohydrates in the muscle-building period is higher than that of protein.

Target. Current body weight (kg) = total daily calorie intake during muscle gain, carbohydrates 55%, protein 30%, fat 15%.Not high-calorie, it should be high-carbohydrate.

High-calorie foods will only make you gain fat, and only carbohydrates will make you gain muscle. Muscle gain requires a lot of carbohydrates to support, not only contains a lot of carbohydrates, but more importantly, the carbs of these foods are not easily converted into sugar, which is ultimately difficult to convert into fat.

To gain muscle, you need to be high in protein and adequate in carbohydrates, and even if you eat a low-fat and low-sugar diet, when it comes to gaining muscle, it is just more than the calories your body consumes. If you consume 3,000 calories a day, but you eat low-fat and low-sugar foods for 5,000 calories a day, as a result, you will not only gain muscle, but also fat. And up to <> in a year

The amount of muscle mass that can be gained is between about 8kg and 8kg. The best way to eat a diet that really helps you grow your muscles is to eat good protein** such as whole grains, legumes, lean meats, fish, eggs and low-fat dairy foods. Recommended for high protein, high carbohydrate, low fat, by protein:

Carbohydrate:fat = 4:4:

2 energy supply ratio to arrange meals; Among them, the protein is mainly high-quality protein (chicken breast, lean beef, fish, shrimp, egg white); Carbohydrates are mainly slow-release (such as sweet potatoes, potatoes, oats and whole grains), and fats are mainly unsaturated fats (such as avocados, nuts, egg yolks, etc.). Resistance exercise is the mainstay, and anaerobic exercise is good for muscle gain. To avoid muscle damage after exercise, you can take a drink containing anthocyanins and bovine colostrum to soothe fatigue.

Caloric expenditure: basal metabolism (energy to maintain basic physiological activities), life and exercise metabolism (energy expended in daily life and training), food caloric expenditure (calories used to digest food).

Calories are important. Carbohydrates provide calories that are effective in building muscle and weight, while fats are not.

We can start with calories**: protein provides the building blocks for muscle growth, and carbohydrates provide plenty of high-quality energy for muscle growth. So we eat enough of these two, and the effect comes out.

A nutritious formula suitable for weight gain: protein and 6g of carbohydrates per kilogram of body weight per day. Here is an example of a 60kg skinny person:

You need to eat 108g of protein and 360g of carbohydrates per day.

Your current weight is kilograms, about pounds, and you should need 2650 kcal per day to have a better weight gain effect, and now 2000 kcal is still less.

Six meals a day are more effective, breakfast at 7 a.m., brunch at 10 a.m., lunch at 1 p.m., lunch at 4 p.m., dinner at 7 p.m., and supper at 10 a.m., 530 kcal each for breakfast, lunch, and dinner, and 350 kcal for the rest of the meals. Of course, three meals a day is also possible, there is no precise scientific basis for how many calories are needed for each meal, what matters is the calories per day, week and month, not the calories per meal.

After two weeks of 2650 kcal per day, another 500 kcal per day was added to 3150 kcal per day. Measure your weight every week and eat the same calories if you gain weight. If you don't gain weight, you'll need to add another 500kcal next week, and do so until you're satisfied.

You don't need to know calories, you just need to quietly change your life rules, such as how much you eat every day, how much labor you pay, if the amount of labor remains the same, you will slowly gain weight by increasing the amount of food you eat, but it is certain that it is very slow at the beginning, maybe only one pound in three months. Be prepared.

In the eyes of many people, they will feel that muscle gain and fat loss cannot be carried out at the same time, as if muscle gain is "bear's paw", and fat loss is "fish", muscle gain and fat loss can not be both? The reason why many people think that muscle gain and fat loss cannot be done at the same time is because they think that in order to gain muscle, the first thing is to consume enough calories, that is, to consume more calories than they consume. And some people will think that if you want to gain muscle, you have to eat hard, eat what is the highest calorie, and eat what is delicious, this method is to some extent to gain weight, not simply to gain muscle.

When we use the above methods to gain weight, not only will our muscles increase to a certain extent, but the fat content in our body will inevitably increase. This result will make many people think that if we want to gain weight and muscle, it is impossible to lose fat. So is this method of gaining muscle and weight right?

Should we pick high-calorie foods to eat in the process of gaining muscle? Do you have to gain weight so that your muscles can recover better? Will muscles grow faster?

In other words, you must gain weight and muscle, and the effect of muscle gain will be better? First of all, we need to know that no matter what kind of training we are doing, we must get a good nutritional supplement, and we also need to know that our human body has three major nutrients, these three are, carbohydrates, which are what we call sugar, and protein, and one is fat. In the process of gaining muscle, our body needs to supplement more nutrients such as protein, and protein intake is very important to our muscle-building process.

Hello, high-calorie food is fattening, if you eat a lot of very thin, you can also eat a little, but it should not be eaten often, the best food to gain muscle is protein meat (chicken breast, beef, shrimp, eggs to remove egg yolks) You can also drink protein powder, carbohydrates (rice, sweet potatoes, corn, potatoes, etc.), vegetables, fruits. Five meals a day, 7 minutes full per meal. With anaerobic exercise, it is very effective.

Two hundred pounds to lose 120? Didn't make a typo?

How did you get down, how long, and how.