yes i need it
i have never followed a strict diet but right now i m thinking to do so.....
actually i am moving to a new place.............
i wont get time for gym on week days
maybe on weekends i will be free
tell me what vitamins and food suppliments should i consume????
and at what time should i consume them????
i desperately need to increase my weight
but plz dont mention any steroids or those tablets which has side effects on the body......
i will be having my breakfast at 8 AM,lunch at 1PM and dinner at 9 PM(if you need this info
)
trainers at my gym come e steriod side effects -- as they dont use the off cycle steriods -- ive never used them nor recommend them eventhough they seriously jack your body up
there are various theories regarding meal intake... a new one has been introduced in body building circles in the last 2 years which is quite opposite to what you've read in flex magazines if you look at 2001--209 magazines
however i dont agree with either of them as as a doc i dont consider either of them to be perfect -- the problem e the industry is that they revotionize and try to adopt radical protocols which arnt very effective or healthy for the body
your meals should be atleast 4 without considering shakes -- with shakes and snacks it could reach 6-7
2;1 ratio of carbs;protiens in minimal -- you can beef up ratio to 4;1 by increasing carbs if you are a serious ectomorph ---- however remember, glucose [carbs] activate receptors both on mucle and fat cell--- hence you will gain a lot of fat aswell
exclusive muscle receptors are activated without carbs in case of exercising muscles, hence the post workout use of low carb protien shakes by easy gainers
the quantity of protien is a skewed value in studies funded by protien companies -- total body wt is different that lean body wt --- in medical studies you should get gram protiens equaling the number of lean body wt in kg ----- however companies say you should get gram protiens equaling the number of lean body wt in pound or gram protiens equaling the number of total body wt in pound
the best thing you can do is select your target wt say 70kg-- and you get minimum of 70gm protein / day this will almost always keep you in positive nitrogen balance
keep in mind protien can be converted into glucose if body needs carbs -- but carbs cant be converted into protiens
personally i would still not go for the powder which has a lot of cholestrol and carbs -- this might slow my gains but it will keep my body healthy
fish oil / EFAs , any muti vit tab , zinc for men, iron syrup , calcium for bones etc should be taken
tri flex / animal flex for joint pains / craking sound due to lifting heavy wts
1 serving of protien powder will be sufficient to meet your protein needs if you are already eating 4 meals/ day
TDEE Calculator
find your daily caloric requirement and eat over that number
any more questions?
, my weight was 49 kilo's last year with hard work i reached to my initial target of 60kg
. Am so happy now , just wanted to share .. Next stop 65
