Weight gain can be as much a problem as the definition or at least weight loss. To get clean muscle weight is very difficult and demanding job and very often is recommended first to work on weight, to gain weight and then do the definition.
Food can be a lot to contribute to obtain lean muscle mass, and of course the key for weight gain because only if your calorie intake exceeds the calories you receive any more weight.For most people appearing problem is to lose weight. But the others guys just caught up with the problem of obtaining a weight. This guys have a big problem to stay on or more frequently gain weight and to continue the intensive training. Especially when it comes to getting lean muscle mass. How to stick to a diet with low carbohydrate and continues to gain weight?
Here are some tips:
1. Increase your intake of carbohydrates but at the expense of foods with low glycemic index (GI). These foods include mainly meat, eggs, fish, but all the vegetables. Already it imposes an ideal combination in the form of mounds of meat with salad with eggs and vegetables or a fish pate domestic production. Also some foods with a high GI are you needed in the window period, ie immediately after training. Here are among fruit trees, and sweets in that first of all we can be counted on chocolate milk yoghurt as excellent sources of simple sugars with additional protein intake.
2. Be sure to increase your intake of protein – even if you seem to enter huge amounts of proteins apparently are not getting enough if you are not gaining weight. Best options are protein shakes that practically carry only proteins, without unnecessary fat and carbohydrates. Shakes are the best option when your digestion is not a strong guy before sleeping and after training. Otherwise good sources of protein as meat, fish and eggs can and need to enter during the day, especially after training and before sleep.
3. Add good fats in your diet – fat from nuts type of hazelnuts, almonds, walnuts and similar will provide a small amount of a large number of calories. In addition, this fruit has good minerals to increase testosterone levels. Also increase the intake of fish oil (the best out of the capsule) and intake of olive oil (fresh, as a salad dressing). As sources I received a fat use and fish such as trout, hake and sardines. You can pour the salad with linseed oil or rapeseed.
4. Increase total food intake. If you train hard you need to eat every 2-3 hours. The total calorie intake must be greater than spending if you want to get to the ground. This last condition is the most important. Nothing to bother about two meals if you are the only meals. Frequent meals with a combination of several types of food is the only way to gain weight, and only healthy way.