Our expert says:
Just as I answered the previous question to gain muscle you must be in a positive energy balance. 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. 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 purchase low GI food 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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