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As we all know that nutrition plays a vital role to transform your body. Approximately it accrued all over 60 percent. Apart from that 30 percent is your workout and 10 percent rest. Therefore, we bring a full day best nutrition for bulking up. By following this nutrition plan you can gain quality of lean muscle mass within a few months. Here we will tell you about a perfect balanced diet for bulking highly recommended by professionals.
To follow our Full Week Bulk up exercise plan انقر هنا.
At first you have to calculate your daily calories requirement according to your height, weight and age. You can follow this 3 procedures to find out your daily basis calorie requirement.
احسب معدل الأيض الأساسي لديك.
Usually we calculate BMR with the help of your Height, Weight and Age comprising moderate activity assume (5 days in a week). For example your BMR is 1800.
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The formula to find out your maintenance calorie is BMR x 1.5.
For example- 1800 x 1.5 = 2700 calories.
Therefore, your maintenance calories is 2700.
أضف سعرات حرارية إضافية لزيادة الكتلة العضلية.
To gain عضلات صافية mass you have to add some extra calories. For example if you want to gain 0.5lbs per week then you have to add 250 calories i.e. 2700 + 250 = 2950.
Similarly, add 500 calories 2700 + 500 = 3200, if you want to gain 1lbs per week.
Now, it is so important to breakdown your meal with reasonable quantity of micro and macro nutrients. Here are the example of micro breakdown-
| Macronutrients Breakdown | |||
| Total Calories | Carbohydrates (55%) | Protein (25%) | Fat (20%) |
| 3200 | 440g | 200g | 71g |
أفضل نظام غذائي لزيادة الكتلة العضلية.
We designed a best bulking diet meal plan. This meal plan have 6 parts which consist protein, fats and healthy carbs. Which are more recommended nutrition diet for bulking up.
| Meals | مكونات | بروتين | Carbs | سمين | Notes |
إفطار (Meal 1) 8:30 A.M-9:00 A.M | 6 Egg Whites | 19 | 0 | 0 |
|
| 2 Whole Eggs | 12 | 2 | 10 | ||
| 4 Brown bread with peanut butter | 10 | 66 | 7 | ||
| 1 Cup oats | 9 | 52 | 5 | ||
Mid-Morning (Meal 2) 11:00 A.M | 1-2 Banana | 1 | 30 | 0 |
|
| 20 Almonds | 4 | 4 | 1 | ||
| عصير الفاكهة | – | – | – | ||
غداء (Meal 3) 1:30 P.M-2:00 P.M. | 120g Chicken breast | 30 | 0 | 10 | – |
| 1 Cup of rice | 3 | 45 | 1 | ||
| 200g Potato (Baked) | 4 | 38 | 0 | ||
| Mixed Salad | 4 | 18 | 0 | ||
وجبة خفيفة (Meal 4) 5:30 P.M. | Peanut Butter with 2 slice of brown bread (2 Spoon) | 13 | 67 | 14 | – |
| 2 Banana | 1 | 30 | 0 | ||
| 1 Scoop Whey | 24 | 3 | 1 | ||
عشاء (Meal 5) 07:30 P.M-8:00 P.M | 5 Egg Whites or 100g Fish | 16-25 | 0 | 6-9 |
|
| Mixed Salad | 3 | 18 | 0 | ||
| 1 Cup Rice or 4 Chapati (Roti) | 3 | 45 | 1 | ||
Before Bed (Meal 6) 10:00 P.M. | 1 Scoop Whey | 24 | 3 | 1 | – |
| 1 Slice brown bread | 3 | 15 | 1 | ||
| 100ml milk | 5 | 6 | 1 | ||
| المجموع | 197g | 442g | 61g | – | |
خلاصة القول.
Apart from the above mentioned diet plan you must keep in mind some additional tips to get positive result, such as-
- Always drink plenty of water. (3-4 liters of water).
- Take your meal in every 2 to 2.5 hours.
- Train 4 to 5 days in a week.
- Take cheat foods (Pizza or parantha) once in two weeks.
- Prefer home-made food if possible.
- تجنب التدخين والكحول.
- Sleep at least for 8 hours.
- Avoid junk food, beverages.
+1 المصدر
تتبع Freaktofit إرشادات صارمة في اختيار المصادر، وتعتمد على دراسات مُحكَّمة، ومعاهد بحثية تعليمية، وهيئات طبية. نتجنب استخدام مراجع من مصادر خارجية. يمكنك معرفة المزيد حول كيفية ضمان دقة محتوانا وتحديثه من خلال قراءة دليلنا. السياسة التحريرية.
- Define Lean Muscle; https://www.livestrong.com/article/339082-define-lean-muscle/
