Are considered overweight ( large muscle ) preoccupation each Mptdiy the game bodybuilding and even part
Key program applicants players and professionals.
- Considered the most important nutrition The game elements where followed by rest and exercise Without those three elements or prejudice
In one of them because the progress of your body .
- The player must bodybuilding not last long in large program because his body fat percentage will increase Aktar , leading to difficulty or length of the loss of which will go along with the muscle has earned during those fat loss .
- You must look at your body through the mirror or through a friend or trainer to learn the amount of progress made by the next course, measure your weight and also to look at your body fat If you notice increased program stopped magnitude and show to lose weight .
- To Angvl item فجسمك comfort because grows and increases during the training , you should impair 7-8 stings
Of uninterrupted sleep to give your body the opportunity in order to fit grow muscle Alaavk .
- As we Atinafterh gain weight we have to eat some more calories than we consume
Setting calls for a player about 40 to 50 calories per kilo of body weight during almost magnitude.
But I should not be on the player bodybuilders to stop a certain extent of calories as long as he wanted he increased weight gain Sarath continuous basis until the heat up to Freddie to increase grains
When that starts to stop the increase in calories .
In order to learn to calculate calories of food intake must know what Laila
1 - every 1 gram of protein gives 4 kcal .
2 - every 1 gram carbohydrate given 4 calories .
3 - every 1 gram of fat gives 9 calories .
When primitive in the food program of the magnitude we must know the amount of calories you eat during the day almost .
Where the consequent knowledge of this disease amount our food , where we will increase this amount about
500 - 700 calories in the beginning .
Then we will increase the amount of calories then 300 - 500 calories every two weeks through our food .
The following Example
A player daily deals with about 2,000 calories and wanted action Diet to gain weight in the range of
12 - 16 a week
Week 1 - 2 deals with 2,500 calories per day
Week 3 - 4 deals with 2800 calories a day
Week 5 - 6 deals with 3100 calories a day
Week 7-8 deals with 3,400 calories a day
Week 9 - 10 deals with 3,700 calories a day
Week 11 12 deals with 4,000 calories a day
If the player noted that he had arrived in what he wants to increase or observed increase his body fat percentage stops increasing calories .
Divided depending on the calorie food intake as follows
50% of total daily calories from carbohydrates
30% of total daily calories from protein
20% of total daily calories from fat.
This descent Btakhtlv of player for another but that figure mentioned by Mark it 's fit خاصتا the few players experience their bodies and what you need .
The following is a simplified explanation of the components of this system:
First : Carbohydrates :
Player needs abundant ratio of carbohydrates to supply energy crisis .
We know the fact that the increase in carbohydrate intake leads to increase the proportion of body fat
I was there the fact that few other carbohydrate intake will lead to the use of protein and other nutrients as a source of energy which is unacceptable thing .
Considered the proportion of carbohydrates from 40 to 50 percent of total calories a good percentage .
Must also differentiate between the types of simple and complex carbohydrates
Falcrbuhedrat Statistics such as sugars , preferably taken after exercise you directly and preferably dealt with at other times because it Btzad of Hsaah insulin rapidly which will lead to the acquisition of fat faster
The complex carbohydrates are working slowly making it a major source of carbohydrates in the food program because it does not lead to increased fat rapidly , such as Statistics
It is also a major source of energy during exercise
The following is a mention of some of the sources of carbohydrates :
1 - simple carbohydrates ( found in candy - fruit - raw sugar - some foods that contain a large percentage of sugar - some supplements that contain a high percentage of dextrose )
2 - complex carbohydrates ( found in rice - pasta - potatoes - beans - vegetables - bread -
Oats)
Second: Protein :
It is necessary to build muscle tissue where the player needs to bodybuilders from 1 - 2 grams of protein per kilo of body weight .
The protein content of 30 - 40 % of the total calorie intake adequate proportion to the growth of muscles .
The following is a presentation of the best sources of protein :
( Red pregnancy - chicken breasts - egg whites - milk - fish of all kinds and also do not overlook food CMOS Wi protein)
Thirdly fat:
Some people Siro that will increase the accumulation of fat intake ( storage ) body fat there is a difference between foods containing fat and the storage of body fat.
You should know that there are two types of fats are saturated fats and unsaturated fats
Saturated fat is that you should stay away from their approach to it can lead addressed in order to increase the accumulation of body fat and increased health risks such as arterial disease and bad cholesterol
The unsaturated fats are essential to increase the secretion of of body and خاصتا the hormones testosterone , a natural fatty acid (Efa) essential fatty acids
Of the most important sources of unsaturated fats ( good ) :
Yes no fish surprised fish the source of protein and good fats , as well as olive oil and some types of nuts such as hazelnuts and almonds.
Fourth dietary supplements used during large
1 - Creatine :
It is essential during weight gain is natural and safe help build muscle and increase strength and endurance
2 - Glutamine :
It is derived from the amino acid protein natural and safe also mainly used for healing muscle after exercise which maintains the non - destruction of muscle tissue and helps to keep the levels
High nitrogen muscle fiber .
3 - complement of vitamins :
Where we must take vitamins to supplement that we can not eat all kinds of vegetables and fruit during the day.
Therefore it is necessary to eat it also helps to treat stress and increase health and immune activity.
4 - Wi Protein :
It of Ajwad sources of protein , but the fastest absorption and helps to complete the representation of protein
Daily crisis and necessary for after your workout immediately with
It handled 30 to 40 grams Way with 70 to 80 grams of carbohydrates , preferably from a simple kind
After exercise is essential for healing muscle after exercise.
Note : You must divide your calories daily for several meals during the day from 5-7 meals a day
And so for you if dealt with calories on the amount of 3 or 4 first meals will not feel hungry to eat other meals secondly because the body uses those quantities but Sbarv part of them and the rest will be stored in the body fat which weaken Almiata of the Bolzim have Vtxb the creamier more
So meals should be divided into small meals and eat a meal every 2 - 3 stings .
There are some foods that you should stay away from them , such as:
1 - fast food to Htoaúha on خاصتا high calories from saturated fat
2 - white Himmeh or Hamma , which also fat , this fat from saturated fat .
3 - French fries ( fried in oil )
4 - pizza , ice cream and desserts.
5 - Meat duck and geese also a large proportion of saturated fat.
But I do not deprive yourself completely of them , it could make one day of the week eat whatever you want and I to Atkther in communion .
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