You will need
  • Protein foods
  • Workout through the day
  • Frequent eating
  • Work with large muscle groups
  • Protein shakes
Not razmenivayas the details!
In order to ensure maximum growth of muscle fiber, overload the major muscle groups. This is especially true if you exercise for a long time, and increase muscle mass to a halt. In the training complex must be thrust, presses, squats, thrust in the slope, dips and bench presses. Do 2 - 3 sets of 8 – 12 reps each. The break between sets is 1 minute.
Not to strive for every day.
In order for muscles grew intensely, between workouts must be a day of rest. Muscle after exercise grow within 48 hours. Moreover, they increase at a time when you rest, not in the period of the voltage.
Vegetarianism is not for you.
To make muscles grow, they need construction material: approximately two grams of protein for every kilogram of body weight per day. A male weighing 78 kg need to consume per day, about 160 grams of protein. The rest of the menu should be divided equally between carbohydrates and fats.
Eat more often.
Too few meals during the day will cause muscle growth to slow. It is better to distribute the calories evenly among six meals, with each meal your body has to get about 20 grams of protein.
Best time for carbs is after a workout.
Dishes such as potatoes, pasta and bananas are better to eat after a workout. These carbohydrate-rich foods increase the insulin level in the blood. In turn, insulin slows the breakdown of muscle protein. This will prevent your body to restore energy reserves at the expense of muscle mass.
Drink protein shakes.
The intake of amino acid-carbohydrate cocktails before a workout allows you to build muscle faster than if you took them after your workout. The fact that during exercise blood actively flows to the muscles and amino acids are better absorbed. For a cocktail you need: 1 teaspoon of protein powder 120 g low-fat yogurt, 1 teaspoon of vegetable oil and 240 gr orange or grape juice.
Ice cream is great!
In ice cream contains a lot of carbohydrate. Eat a serving of cold treats in two hours after a workout, and your muscles will settle more glucose. And it is necessary for the development of muscle tissues.