Never train a muscle group that is sore from a previous training sessionPOST TRAINING - YOUR
MOST IMPORTANT MEAL OF THE DAYIf you're not doing this right you're not doing anything
right. Each gram of protein equals 4 calories, so you are getting 640 calories from
protein, plus 844 calories from Fat. Most suitable for enhancing explosive power for increased muscle
strength, speed, and power in the gym.HMB - Helps to suppress protein/muscle tissue breakdown for
enhanced recovery and faster muscle and strength gainsGLUTAMINE - this is the most abundant amino
acid in the body and is depleted through heavy training. If you spend your weekends
partying, or are up all night watching TV and not getting a minimum of 8
hours sleep each night, your mass gain, muscle growth and muscle recovery will be impaired.
If you tend to gain bodyfat easily, and would prefer to gain mainly lean mass,
add fewer calories to your maintenance intake. This results in increased muscle size, density and
strength. 80kg b/w = 64 grams carbs (32g Dextrose/32g maltodextrin) + 32g protein preferably hydrolysed
whey, whey protein isolate or a good whey protein concentrate.Andrew Honore ,br> Endorphin Systems -
http://www.sportnutrition.co.nzNew Zealand's high performance sport nutrition specialists. For maximum muscle and mass gain limit your
cardio and aerobic exercise.6) USE SUPPLEMENTS - STICK WITH THE BASICS AND USE PROVEN PRODUCTSCREATINE
- The most effective and proven product available for increasing explosive power, strength and lean
mass gains. 30g maltodextrin to 30g dextrose. Immediately after training you need to have a
fast digesting protein and carbohydrate based shake. In this world, the optimists have it, not
because they are always right, but because they are positive. If you don't eat enough
protein, your body can't repair this damage and so you won't grow. Your body then
repairs this damage using protein from your diet. Aim for at Nike Requin least 8 hours of
quality sleep each night and watch your body grow.For maximum muscle gains, allow 72 hours
between training the same body part. Aim for a higher carb intake than your normal
meals - this should be made up of simple carbs (dextrose, waxy maize starch) and
complex carbs (maltodextrin). 80kg x 2.2 x 16 = 2816 calories per dayFor mass gain,
add an extra 20% to this: 2816 x 0.20 = 563 extra calories per dayAdd
these together: 2816 + 563 = 3379 calories per dayThis is the minimum amount of
calories required for mass gain at 80kg bodyweight (activity level also effects this - if
you do a labour intensive job you may need to add extra calories to this
- if you still find that you aren't gaining any mass, add an extra 10%
calories per week until you start gaining). Always make sure to eat within 45 minutes
of finishing training - an easy to digest Whey protein like Balance 100% Whey or
Pharmasports 100% Whey or Mass gainer is your best bet to help aid muscle repair
and growth.For best results eat at least 2g to 3g of protein per kilo of
bodyweight per day (everyday - not just on your training days) - eg: 80kg bodyweight
x 2 = at least 160grams to 240grams of protein per day, 7 days per
week.Good quality wholefood protein sources include - Chicken Breast, Turkey, Lean red meat, Fish, Tuna,
Salmon, Whey Protein, Eggs (Egg white and whole eggs), Cottage Cheese, and low fat Milk.Some
good all in one mass gainer formulas are Pharmasports GROWTH, Leppin BulkPro4, Cytosport CytoGainer. The
mix of simple carbs to complex should be 1 to 1 i.e. Make sure to
use a training diary and plan out and record every training session - including day
and date, time of day, muscle group 925 silver trained, exercises, weights and repetitions, and weekly bodyweight
measurements. The use of glutamine can enhance the immune system, improve recovery, reduce muscle soreness,
and also aid with increasing muscle cell volume for enhanced strength and muscle gains.There are
many other supplements on the market, however get the basics right first as these will
give you the best gains.7) ALLOW ADEQUATE RECOVERY BETWEEN TRAINING SESSIONSAllowing your body to recover
is vital. The amount of protein and carbs to use depends on your bodyweight -
aim for 0.80g of carbs per kilo of bodyweight and 0.4g of protein per kilo
of bodyweight - i.e. You may think you eat a lot - but if you're
not gaining any weight you need to eat more. Subtract this from your total calorie
intake and you have you total required carb intake, then divide by 4 again (each
gram of carbs contains 4 calories) to get the grams of carbs per day that
you need 3379 - (640+844) = 1895 cals from carbs/4 = 474grams of carbs per
daySo for an 80kg male this is how your daily diet should break down:Protein -
160g (640 calories)Carbs - 474 (1895 calories)Fat - 94g (846 calories)5) TRAIN REGULARLY AND CONSISTANTLYRegular
and consistent weight training is required for you to gain quality muscle mass without adding
excessive amounts of bodyfat. You should be weight training at least 3 or 4 days
per week, for around 45 to 60 mins each session. Aim for around 10% rather
than 20%.3) EAT QUALITY PROTEIN WITH EVERY MEALUse a quality Whey protein or muscle gaining
protein formula. You should aim for at least 6 meals per day, eating every 2
to 3 hours, with protein and carbs with every meal. Every time you train you
break down muscle tissue (protein). A Division of Endorphin Systems High Performance Sport - NZ's
Premier High Performance Sport Store"No empowerment is so effective as self-empowerment. So at 80kg you
are eating at least 160g or protein. By eating more often, your body utilises food
more effectively, your energy levels will remain more stable, your recovery rates will be faster,
and your muscle and strength gains will be maximised.PUT SIMPLY - If you're not gaining
weight, you're not eating enough.2) CALCULATE YOUR REQUIRED DAILY CALORIE REQUIREMENTS AND STICK TO ITAn
easy way to calculate your required daily calorie intake is to multiply your bodyweight in
kilo's by 2.2 x 16 i.e. High quality Lean Mass gainers with a higher protein
to carbohydrate ratio are Cytosport Muscle Milk, and Leppin Muscle Pro4.4) BREAKDOWN YOUR DAILY CALORIE
INTAKE INTO PROTEIN, CARBS AND FATNow you know how much protein you should eat you
need to calculate how much fat and carbs you need to eat.You should aim for
approx 20 to 25% calories from fat. 1) EAT! YOU MUST CONSUME MORE CALORIES THAN
YOU USE FOR ENERGYThis means you need to eat as much as possible, and as
often as possible. Take you daily calorie count - 3379 x 0.25 = 844 calories
from fat.Each gram of fat contains 9 calories so divide this figure by 9 to
get grams of fat - 844/9 = 94g of fat per day. No amount of
training is going to help you gain mass unless you are eating enough food, and
eating consistently. And this means everyday - not just on your training days or when
you remember. Muscle tissue is made up of proteins. This may sound simple but is
one of the most common mistakes that "hardgainers" make.Truth is - there are no hardgainers
- just people who don't eat enough, or often enough, on a consistent basis. Even
when wrong, they are positive, and that is the way of achievement" - David Landeshttp://www.sportnutrition.co.nz.
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Requin TN Nike R4 Cartoon Chaussure Blanc Noir Neuve
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