Focusing on Bulking for Skinny Male Clients: A Guide to Muscle Gain
Currently, let's focus on bulking for a skinny male client. In the following aspects, you can definitely see muscle changes within a few weeks. Starting now, we need to pay attention to nutritional supplementation and increase it. Strength gain diet recipe, it will definitely benefit you.
For example, if a man wants to reach 75kg, here's a daily bulking meal plan
Breakfast: 5 slices of bread or 2 steamed buns, 2 milk cartons (500ml), 1 egg, 3 egg whites
Early snack: 1 banana, 1 cup (280ml) whey protein drink
Lunch: 250g rice/steamed buns, 200g chicken breast/fish/beef, 1 portion (about 200g) vegetables, 1 peach/apple, 500ml milk
During exercise: Fitness drink (before and during, after exercise) 500ml
After exercise: Muscle recovery powder 25g, creatine 5g
Dinner: 200g rice or noodles, 200g chicken breast/fish/beef, 1 portion (about 200g) vegetables, 1 apple/peach, 500ml milk
Muscle gain recipe interpretation
1Provide sufficient calories
To promote muscle growth, calorie intake must be at least 50 calories per kilogram of body weight. If a 75kg man wants to gain weight quickly, he needs to consume 3750 calories per day. These calories can not only meet the basic energy needs of tissues and organs, but also provide sufficient nutrients for muscle synthesis.
It is recommended that muscle gain enthusiasts eat 4 to 5 meals a day, at work and rest time, after exercise, or before bed, to take in food appropriately.
2Meat and carbohydrates cannot be ignored
Many muscle gain enthusiasts attach importance to the supplementation of protein, but they neglect the intake of carbohydrates (staple foods). Muscle gain enthusiasts should consume at least 400 to 500g of staple foods per day, such as rice, bread, buns, noodles, etc. These foods are rich in carbohydrates.
Notably, fruits also contain some carbohydrates. Muscle gain enthusiasts can take fruits as snacks or after exercise to increase carbohydrate intake, such as bananas, grapes, etc. The carbohydrate supply ratio in the diet should be 60%.
Carbohydrates are the main and most direct and most economical energy source. Taking in appropriate carbohydrates can provide sufficient energy for exercise and minimize the proportion of muscle breakdown supplying energy during strength training.
3Protein is the key material for muscle synthesis
In this recipe, almost every meal has high-quality protein, such as breakfast eggs and egg whites, lunch and dinner beef and chicken breast, as well as whey protein and muscle recovery powder after exercise. These are all sources of protein.
The most important component of muscle is protein. If protein is not supplied in sufficient quantity, it cannot build muscle fiber structure, muscle will be very difficult to strengthen, and muscle protein will be broken down due to excessive training.
4Strengthen micronutrient supplementation
The demand for trace elements is very small, but it cannot be ignored, and it is emphasized. For example, B vitamins, such as B1, B2, B6 in the B vitamins, are related to energy metabolism and protein and amino acid metabolism. B6 is an auxiliary factor of many amino acid reactions. These enzymes play an important role in protein metabolism. Chromium in trace elements can play a role in fat reduction and muscle gain. While strengthening fat burning, it can promote muscle protein growth…
Therefore, muscle gain enthusiasts need to strengthen the supplementation of micronutrients, such as increasing food diversity, preventing picky eating, and taking in sufficient vegetables and fruits.
In addition, with the increase of sweat loss during exercise, a large amount of vitamins and trace elements are lost. Therefore, muscle gain enthusiasts should supplement them in moderation every day, and drinking sports drinks containing a variety of vitamins and trace elements before and after exercise is necessary.
Muscle gain food interpretation
Muscle recovery powder helps muscle synthesis, creatine and carbohydrates are supplemented with a ratio of 1:7. It is absorbed best within 1:4 of protein and carbohydrates, which can eliminate fatigue quickly. Muscle recovery powder is specifically designed to combine the nutrients needed for muscle gain, so the muscle gain effect is significant.
Creatine can make the muscle's growth more efficient. It is the most recognized safe and effective muscle gain supplement, which can significantly increase lean muscle mass and strength for muscle gain enthusiasts. Oral creatine can increase the phosphocreatine content in muscles by 20%, increase muscle power and endurance, so that fitness enthusiasts can perform higher intensity training, and through 'muscle produce force, force produce muscle' cycle, promote muscle growth.
At the same time, creatine brings water into the muscle, which increases the volume of muscle cells, allowing muscle cells to absorb amino acids and synthesize protein, increasing the speed of muscle protein synthesis, and promoting muscle growth.
Fitness drink during exercise should be drink to supplement energy loss, water loss and vitamin and trace element loss. For example, 50g of fitness drink contains 232 calories, which can ensure energy supply during strength training, prevent muscle protein breakdown supplying energy, and can improve exercise effect, prevent fatigue from occurring.
Furthermore, fitness drink also contains electrolytes and vitamins.
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