Max's Body Building Tips

Muscle growth

Winter time is usually in bodybuilding construction period. The body is largely on clothing and long waits just to the warmer days to show. Until that time should be useful to one or the other Kg to add muscle mass. Even by the reduced mobility, it adheres more easily in homes, is the cold season is ideal. Fewer calories consumed more calories time allocated and to regenerate.

This brings us even when the main components of a good build-up phase enough sleep the right training stimulus the right diet Since our sleeping runs in cycles, usually around the last 90 minutes, you should, if possible, always at the end of such a cycle to wake up. If you are not lucky enough to be able to get sleep you should, there fore, the set alarm clock accordingly. 6 h or 7 1 / 2 h are required per night! This should be during the day, if possible, even a sleeping cycle of 90 min fit.

What the right training stimulus, we will order in an extra contribution.

Now we have food. Muscle growth is only a kcal-surplus. Who says that while fat off and build muscles, you are wrong, because opposing mechanisms would meet. Very important is the regular intake of nutrients. 6 meals are absolute minimum. I personally have the best experience with 8-10 meals. The first priority is an adequate protein intake, because a) protein from muscles, and we therefore need as a building material and b) kcal also provides protein, but in comparison to carbohydrates and fat are less likely to be stored fat. Mind. 3g protein per kilogram of body weight should concentrate on the construction phase already.

Carbohydrates are so happy in bodybuilding in large sizes, with the idea to cal sufficient to merely take but no fat. The supply of KH's lead to increased insulin secretion in the body. Although a strongly anaboles insulin hormone, it can still become an increased fat storage in the body.

The meaning of a high insulin secretion can be easy to remember, if you are looking at diabetics who need regular insulin amplizieren. See the so muscular, that insulin hormone called a miracle? Rather not ... Therefore, we limit ourselves in the construction phase to max. 3 g carbohydrates per kilogram of body weight.

The rest of the required kcal we get from fat. About meaning and purpose of a Kohlenhydratarmen-fat diet rich in the forum we have already reported. Also in the construction phase fat is very sensible. On the one hand as an energy supplier for our kcal that we need and without insulin levels to influence other than the construction materials for hormones and body cells, because the body's cells consist mainly of protein and fat, not carbohydrates!

The same amount we kcal from protein, we should also get from fat to us. So roughly the amount of protein divided by 2. The Big Kcal, which we should then take us primarily from vegetable fats, since those rich in unsaturated fatty acids. For a 100kg serious athletes as an example then results following basic per day:

at least 300g protein (= 1200 kcal)

Max. 300g carbohydrates (= 1200 kcal)

approximately 133g fat (= 1200 kcal)

Are together 3600 kcal. Is it easier or harder should be distributed accordingly. What we have here, however, is only a basic value, possibly still requires some adjustments. If you still 3-4 weeks to more than 0.5 kg per week should be reduced by 400 kcal, primarily in equal parts kcal in carbohydrates and fat removed.

Taking less than 0.3 kg per week, you should increase by 400 kcal, primarily in equal parts kcal in protein and fat.