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Do not do the exercises muscle magazine.Part of the body is divided into isolation exercises okay once a base has been built. 6 Obtaining recovery. As a beginner needs more recovery. Rest.Muscles grow when you rest, not when you training.Start with three full body workout sessions a week and focus on intensity, not in the gym time. Dream.The growth hormone released when sleep, muscle building.Try to get eight hours of sleep.

Drink water.Prevents dehydration and helps muscle recovery.Drink 2 glasses of water with each meal, and drink during your workout. Coma.He eats like a horse.Sleep like a baby.Grow as a bad grass.His training is useless if you do not eat enough calories for the recovery. 7. Educate yourself with thoughts from Sonny Perdue. Eat properly.If you can get a lower body fat, muscles that have been constructed are the best veran.And the content of vitamins and minerals helps recovery.Stop eating food from a box.Eat whole-grain foods of 90% of the time. Proteins.Meat, chicken, fish, eggs, milk, carbohydrates.Brown rice, oats, wheat pasta, quinoa, vegetables.Spinach, broccoli, tomato, lettuce, carrot, fruit.Banana, Orange, Apple, pineapple, companions, fats.The olive oil, fish oil, butter truth, walnuts, flax seeds, 8.Eat more.The training is more important than diet for muscle building.But you don’t need to give your body the food they need for optimum recovery.Most children do not eat enough, you have to eat more to build muscle. Breakfast.Get the calories in the first hour. Create the habit of breakfast. Eat after training.Obtain protein and carbohydrate after training to help muscle recovery and replenish their energy reserves.

Eat every 3 hours.6 meals / day.Provides a constant intake of protein to your muscles, accelerates the muscle repair and recovery, it increases your metabolism. 9. The weight gain.We will never see muscle mass, if he weighs 140 pounds and measured 6.No matter how much training do.See the Guide on how to gain weight to weak.Here is the most important part. Eat foods high in calories.100 g of raw spinach is 25kcals.But gross 100 g rice is 380kcals.Eat pasta, oatmeal, olive oil, dried fruits, etc. Drink whole milk.If they do not bother getting a little grease, drink a gallon of milk whole per day on top of its current consumption of food.You can earn up to 25 lbs in 1 month. 10 Get protein.The proteins have the highest thermal effect.You need 1 g of protein per kilogram of body weight per day to build and maintain muscle mass.That’s 160 g of protein per day, if you weigh 160lbs / 72 kg.Joint eat protein with every meal. Red meat.all over the floor, steaks, deer, Buffalo, poultry.Breast of chicken, chicken, Turkey, duck, fish.Tuna, salmon, sardines, mackerel, eggs.Eat the yolk, is packed with vitamins. Dairy.Milk, cottage cheese, cheese curd, yogurt, buttermilk, if you weigh 160 pounds: 1 tin of tuna at lunch, fresh cheese, 300 g as an aperitif, 300 g of meat at dinner and milk 500 ml throughout the day that are protein 160 g. read also the way to get your daily protein, when you are a vegetarian.