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Originally Posted by technician79 Take MRI NO2 and lift heavy. I packed on about 5lbs of muscle in 2 weeks. If you dont want to lift, buy weight gainers and drink it twice a day, make sure one of the servings is right before you go to sleep. Good luck! |
dont take weight gainers before you go to sleep if your not weight training, it will make you fat
what you need is to eat lots of high protein low fat foods like chicken, and tuna in springwater (oil is too fatty) its really hard to get the ammount of protein you need if you dont want to eat that much, go and buy some whey protein isolate, and some micellar casein protein, have a whey protein shake mixed with WATER before and after your strength training sessions (depending on how long they last, if less than 45 mins then have 1 shake before) before bed have the micellar casein protein mixed with water
if you cant afford the micellar casein protein (it is a bit more expensive)
then mix the whey protein isolate with milk before bed
basically what you need for lean body mass is
High Protein, Medium Carbs, Low Fat
If you have too much fat or carbs then you will gain unwanted bulk
here is a simple saying to keep in mind
"Total Calorie intake dictates how much you gain or lose, Macro-Nutrient ratios dictates what you gain or lose"
Calories are determined by Fat Protein and Carbohydrates
To determine the total calories in food do this
Multiply Protein by 4
Multiply Carbs by 4
Multiply fat by 9
example lets just say a food has
Protein 20g
Carbs 10g
Fat 5g
add these all together
Total calories will be 80 + 80 + 45 = 205 calories
your total calorie intake per day should be more than you burn, so about 2500 calories is on the mark for your stats