Our expert says:
As I have just answered the previous question: to gain muscle you must be in a positive energy balance – thus you have to calculate how much energy you need for what you want to weigh + the energy added onto that for the amount of training you perform per week – again onto that you add about 15% calories for muscle gain. Of that calorie value protein should make out about 2 g per kilogram of body weight. Focus on lean protein (chicken, fish, ostrich, and pork fillet) to keep the bad fats low – you could in fact use any other source of protein as well, just watch your fat intake. Make sure you include more good fats (avocado, olive, olive oil, seeds and nuts) – the total amount of fats should be about 20%. Lastly only eat low GI carbohydrates e.g. lentils + brown rice, chic peas, baked beans, quinoa, and barley. Split you food intake into 6 meals per day.
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