Steps
- Eat 5 meals a day is crucial, spaced out every 2.5 to 3 hours. ...
- Eat complete protein in all your meals. ...
- Drink at least 2L of water a day. ...
- Increase your calorie intake. ...
- Lift Heavy Weights and Do Compound exercises. ...
- Go slow on the negative rep. ...
- Get 8 hours of sleep.
- Lean Beef. This should be a staple of your diet if you want to gain muscle mass. ...
- Skinless Chicken. ...
- Cottage Cheese. ...
- Eggs. ...
- Whey Protein. ...
- Tuna and Other Fish. ...
- Oatmeal. ...
- Whole Grains.
- Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
- Eat more often. ...
- Drink milk. ...
- Try weight gainer shakes. ...
- Use bigger plates. ...
- Add cream to your coffee. ...
- Take creatine. ...
- Get quality sleep.
- Eat enough calories. ...
- Eat sufficient high-quality protein. ...
- Don't let the 'low fat' myth ruin your goals. ...
- Fuel your workouts with carbohydrate and creatine. ...
- Don't let stress ruin your muscle-building goals! ...
- Be smart and choose the most effective muscle building exercises.
- Lose Body Fat. ...
- Fast Intermittently. ...
- Try an Arginine Supplement. ...
- Reduce Sugar Intake. ...
- Don't Eat a Lot Before Bedtime. ...
- Take a GABA Supplement. ...
- Exercise at a High Intensity. ...
- Take Beta-Alanine and/or a Recovery Shake Around Your Workouts.
- Eat a lot of protein. Muscles need protein to get big and strong, and when you're working on building them up every week, you'll have to fuel them with a lot of protein-heavy food. ...
- Get your calories from healthy sources. ...
- Supplement your diet.
- Whole Eggs. Cheap & rich source of protein: 7g/egg. ...
- Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. ...
- Wild Salmon. ...
- Berries. ...
- Yogurt. ...
- Flax Seeds. ...
- Extra Virgin Olive Oil. ...
- Mixed Nuts.
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