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Can't I get fat at all? What can I eat to increase my muscle mass?
Table of Contents
1. The Commission shall adopt delegated acts in accordance with Article 21 of Regulation (EU) No 1303/2013 laying down detailed rules for the application of this Regulation
If we want to build muscle, the body needs an increased energy supply from a variety of sources due to: exercising effort (exercises such as sitting, running, squeezing, or pulling involve a very large number of muscles, which significantly increase muscle expenditure); weight gain and protein expenditure; exercise (e.g. sitting, dead stretching, squatting, pulling, pushing, and pulling) involves an increased amount of muscle, thus significantly increasing energy expenditure. Exercising energy from weight loss and protein production depends on a substantial increase in body weight gain, and muscle mass gain; and self-reliance on the use of essential amino acids without weight gain leads to a reduction in body mass without weight loss. This is achieved by a weight gain of up to 40% of body weight loss in a calorie-intensive diet, which is calculated to be achieved by weight gain in excess of 5 kilograms of body fat per week.2. It's a protein
This question remains open, but the ISSN recommends that the preparations are fast to prepare and that exercise does not cause any serious problems. However, in the end, the concentration of anabolic fatty acids in the blood (which also causes the appearance of other nutrients) appears to be less important than the total daily intake of protein. There is no clear answer to this question. Milk protein is high in protein. Preparations are quick to prepare, and exercise causes no serious problems, but in the final analysis, anabolic fat content of the blood contains the best effect from a regular meal (who also causes other nutrient-rich foods) than the increase in the total amount of amino acids consumed after eating the whole egg protein.3. Carbohydrates and fats
Carbohydrates should account for at least half of the daily energy intake. Fats should not be limited to less than 1520% of daily energy consumption. Omega-3 fatty acids should also be taken into account, which have antioxidant effects. omega-3s can also be anti-inflammatory. Among vegetable oils the highest content of these acids is flaxseed oil (42.9%), which should be consumed only in the cold. A good solution would be to consume carbs and fats as recommended for healthy adults.4. What do you want me to start with?
Start with calculations. Add 300 calories to the value you get. Then you'll have a positive energy balance. Eat regularly. It's best to train between 2 main meals. There are mobile apps that allow you to calculate the nutritional value of foods and foods. Sources of carbohydrates: oatmeal, baked goods, pasta, rice, potatoes, dried seeds of vegetable seeds (dried beans, white beans and salted beans). You should be able to find the essential protein sources: fish, eggs, meals, vegetable fats. 3. Apply oil to your dietary nutrients.
