If you are looking for ways to increase muscle mass, then probably already convinced or soon you will find that in addition to training is also a proper way of nutrition. You need above all a caloric surplus, i.e. you have to eat more than your current needs. Such a positioning, however, does not exhaust the subject. Slim people often eat sweets, junk food, and sweet drinks in an act of despair, and after some time it turns out that it’s true that it has managed to take on a mass, but … at the waist. It is important to take care of the quality of food you eat, because if you push yourself mainly donuts, you will quickly get to them. So what should you do?
First you need to set a real goal. In case you plan to add 6kg of weight and 3cm in biceps for the next month, you will definitely be disappointed. Assume that you will be 1 – 2kg a month. If this progress seems unsatisfactory, think about how much you can get during the year. The truth is that the slower the weight gain – the better quality it gets.
Once you set your goals and priorities, calculate how much calories you need to achieve them. Nutritionists in their practice often use mathematical programs and formulas to calculate the energy demand, i.e. to determine how many calories are needed for a particular person. You can of course go to the dietitian for help, but you can also make the calculations yourself using a simple device http // potreningu.pl / kalkulatory / bmr. After entering your height, weight and age and selecting the option for physical activity, a result will appear that approximates your caloric demand. What’s more, the program will indicate how much carbohydrate, protein and fat you should supply.
Once you know your needs, compare them with the amount of calories you currently supply. So you have to analyze your menu. It will help you in this simple device, or calorie eating calculator http / / potreningu.pl / kalkulatory / calorie. You can add and subtract meals, introduce and combine food products and change their weight using a very extensive database, and the program will count how much energy, protein, carbohydrates and fat you supply.
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