Nein, Nein, Nein, ich cheat 3 Mahlzeiten pro Woche. Samstag Nachmittag nach der Arbeit aus, Samstag Nacht oder einen Wochentag-Abend und Sonntag nach Mittag oder Abend je nachdem Wann meine Mannschaft spielt Fußball. tolle Antwort, ich wollte nur hinzufügen, dass, wenn Sie mit einem kalten stellen Sie sicher, Sie tun, so viel wie möglich, um Ihr Immunsystem wieder zu voller Stärke (genug schlafen etc.) Fragen Sie über Gewichtheben übung oder im Allgemeinen? Danke, ich war einfach nicht sicher, wie viel ist zu viel. Ich in der Regel verbringen Sie dreißig Minuten auf dem Fahrrad, Laufband oder elliptische und dann fünfzehn auf den Treppensteiger.

Essen Sie viele Eier und Erdnuss-butter, und trinken Sie viel Milch, die Ihnen helfen, bulk-up?

Ja, aber ich hoffe, dass Sie nicht nur Essen für Ihr Frühstück, Mittag-und Abendessen.

Wenn Sie ernsthaft wollen, um Muskelmasse zu gewinnen, dann betrachten Sie die Berechnung Ihrer TDEE , und fügen Sie 200~500 Kalorien(das ist bekannt Kalorien-überschuss). Neben Sie Ihre protein-Aufnahme sollte 1g pro kg Körpergewicht, wo als Ihre Fettaufnahme sollte etwa 0.5 ~ 0,6 g pro kg Körpergewicht und die restlichen kann verwendet werden, um füllen Sie Ihre Kohlenhydrat-Aufnahme, und deine Mikronährstoffe(aka Vitamine und Mineralien).

Mit dieser sagte, müssen Sie möglicherweise passen Sie Ihre Kalorienzufuhr entsprechend, da die Berechnung selbst ist eine grobe Schätzung.

Ansonsten habe ich kein Befürworter tracking down alles, was Sie Essen, wie Ihre Allgemeine fitness und Ernährung sollte nicht langwierig und langweilig und wenn Sie nicht im Wettbewerb in irgendeiner Art Sport / Wettbewerb, erfordert Sie machen oder Gewicht zu verlieren.

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