Gain Lean Muscle
If your are trying to gain weight with lean muscle you are in the right place. First you have to calculate your daily calorie intake as per your BMR and Daily Activity level. If your daily calorie intake is 2000 calorie then you have to add some extra calorie around 500 calorie and you will gain weight. But remember one thing all the calorie should come from clean carb like oats, sweet potato,Brown Rice and lean protein like egg, fish, soybean and chicken.
To gain muscle it is important to work out heavy by lifting weights the more muscle tissue will brake the more muscle will grow, but muscle need some recovery time so pls don't do workout daily for one muscle, brake it into parts like...
- Monday- Legs
- Tuesday- Shoulder and Abs
- Wednesday- Arms
- Thursday- Abs and cardio
- Friday- Chest
- Saturday- Back and cardio
You should work out for an hour.
For muscle gain pre-workout (before 30 min) and post-workout(within 30 min after workout) drink is important...
Pre-workout drink : Coffee
Post-Workout Drink : http://youmeandourhealth.blogspot.in/2017/08/post-workout-shake-milk-300-ml.html
Muscle Gain Diet Plan:
Carb and Protein ratio is 2:1
300 g carb and 150 g protein with 70 g fat
to gain 2 kg weight per moth as a lean muscle and little fat.
You have to take daily minimum 8 glass of water ( 250 ml x 8 glass= 2 ltr.)
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