I'm going to start with a little bit of muscle.

What if I knew you could put on muscles without giving up and grow up? Even if you're both grisly and thin, you must practice ten tricks to put your muscles on from now on!

That's why I want to do the same line of work.

I don't want to lose to myself who wants to be cool.
Many people who have such problems are quite grisly and thin, and they tend to give up because of the results of their weeks of training. You're not?

People who are Maki-ki at the gym don't store just a few months or weeks or so. I'm going to check what's not enough for you. (※)

1. Maximize muscle growth

To make up for the hurt muscles and bodies by doing muscle work with protein. It's not enough to drink a little protein shake, but it's important to keep in mind at least the protein supplement.

2. Eat meat.

About one gram protein per weight of 0.45 grams. For example, a 70-pound man needs to consume 160 grams of protein.

• About 226 grams chicken.
• One cup of beef cheese.
• Roast beef sandwich.
• Two eggs.
• A cup of milk.
• About 5 pounds of peanut.

And the rest of the calories are balanced with carbohydrates and fats.

I'll eat more.

Not only do you need to take the protein hard enough to put your muscles on, but you also need a lot of calories. It'll take about two weeks to get results, but if you don't agree with it, increase 500 calories a day.

Example: Weight (. .045 kg)

And then you have the same amount of calories.

4. If you make muscles, you'll be able to train yourself.

For beginners, you can get muscles faster by specializing them on large muscles such as chest, back and legs.
Squat.、DeadliftAnd I'm going to show you some of the things that we've done.

• Eight, twelve, two, three sets.
• The break is 60 seconds.

5. Drink before you exercise.

Those who drink the shakes in amino acids and carbs have found that they increase their protein quality more than they do after exercise. If you have difficulty with a protein shake or drinking water from about 10 to 20 grams, you can get four ounces of turkey and cheese in whole flour. The liquid is faster to digest than the whole of us. )

Let's drink 30 to 60 minutes before workout.

Every 6.1 days, muscle.

A break is also a form of training. You need to increase your protein quality after 48 hours of exercise as a reason why it's important to rest yourself like that. The heart may be impatient to increase the muscles, but rest can make them grow.

7. Carbohydrate taken after muscle-trea.

To recover and make muscles on the day of muscle, take a carbohydrate. If you eat a diet containing post-exercise hydrocarbons, you increase insulin levels and slow protein decoding speed.

like bananas, sports drinks, peanut butter sandwiches, etc.

I eat every 8.3 hours.

If you cannot eat properly, take in about 20 grams of protein every three hours. Let's divide the calories we need in a day by six and have them at each meal.

9. Ice cream

Two hours after training, ice cream. Ice cream causes a rise in insulin more than other foods, and it's useful for protein decoding.

10. Milk before bedtime.

I drink with a combination of carbohydrates and protein proteins 30 minutes before going to bed. They say that calories help during sleep, and that it is more likely to reduce proteinization. (BREATHING CZELIN)

If you're growing a muscle, it's hot.

Let's drink a protein shake before training. What I want to be careful is high-calority weight weight weight weight weights. Over 80 percent of calories are derived from sugar, which causes stomach problems and diarrhea.

Original protein shake recipe

It's too much to spend on money in a condition where sugar alone increases calories and breaks down. There's also a way to make original protein shakes.

For example...

• One protein powder.
• One teaspoon of olive oil, a little salt oil.
• 1/ 2 cup fat yogurt
• Grapes and apple juice. One cup.

Here you can see the original shakes like 335 calories, 27 grams protein, 45 grams carbohydrate and 6 grams fat.
If you develop such a habit, not only will your muscles increase and your confidence rise, but you will eventually have conversations with your friend about healthy foods, such as super-sized eggs, size, salmon prices, etc.