You want to learn about muscle building and here we have got steps that can help you in your journey of muscle building.
Keep only one thing in mind that if you are willing to do it, you can. Only you need to be persistent and your body will look like the way you desire it to be.
To give you a complete idea how it works, we are going to talk about exercise, food (essential elements in your diet), supplements and overall training.
So, let’s start.
- Plan your diet:
Adam is 19 year old college student who has recently started his weight training but he does not know much about it. His weight in terms of pound is 150lbs, he is 6 feet tall, and he also does a part time job. He does workout sessions 4 times in a week; he has quite skinny body type.
In this article just to demonstrate you we are going to use example of “Adam”, to make you observe the step of calories properly.
Here is how you are supposed to break down into macros and plan the meals. Dianabol For Sale
A rough calorie intake is should be around 2750 + 500 = 3250 calories (for an aggressive bulk)
- Protein: portion in meal should be 1 gram of protein per pound of bodyweight
As each gram of protein has 4 calories. So, it means 150g (Adam’s bodyweight) = 150×4 = 600 calories
- Fat: Portion in meal should be 0.45 grams of fat per pound of bodyweight
As each gram of fat has 9 calories. So, 70g = 70×9 = 630 calories
- Carbohydrate: complete the remaining calories with carbs
As each gram of carbohydrates has 4 calories. So, 3250(total required calories) – 1230 (600+630) = 2020 calories divided by 4 = 505g
Hence, in case of Adam, he should be opting for estimated 150g of protein, 70g of fat and 505g of carbs each day
Do not get panic: in all these calculations, the amount of carbs may seem like a big amount but this is the amount you need to get the body that you wish
- Calculate the number of calories that you require:
As we have discussed the diet plan in 1st point, you now need to calculate your basal metabolic rate (BMR). BMR is a rough estimation of the least energy that is needed to sustain main body functions such as respiration, pumping of heart etc.
There are many BMR Calculator available online or even in form of mobile apps. Select any one and calculate your BMR.
Point to be noted: this calorie estimation is just to give a rough idea and it is best to observe the effects of these calories on your body, apparently you should be gaining 0.5 pound per week minimum and if this is not the case then revise the strategy.
- Plan your Workout Sessions:
No matter how much your intake is good and the rest of the things are in the correct direction too.
Your workout routine should be as per your body need. If your body requires certain training but just because of a ridicule prepared workout, you are not able to perform well then it is time to change your workout sessions as per your body need.
However, for doing any such thing, you should be aware of the work out exercises a bit, here is a list of exercises that you can start with
- Bench press
- Overhead press
- Zzz Time:
Where your body require good nutrition and exercise, it also needs a good ideal sleep time and if you are not able to provide that amount of time then for sure, it will not be a very good thing because sleep deprivation is worst than a night mare for anyone who is interested in building muscle mass.
Moreover, there are thousands of researches that confirm that sleep is important totally for your healthy body and when you are training.
In short: it is a good idea to maximize your zzz time
- Go for a supplement like (D bal Max):
When we are talking about muscle building then how it is possible to miss the topic of steroids that most of the builders seem crazy about. However, steroids are another name for slow poising so, what if we are able to take the benefits of steroids but not from them but from another source. Here comes (D BAL Max) a safe and sound alternative for the benefits without causing any harmful effects.
This supplement is great at fulfilling its promises plus it is a quite popular among all the category of its kind because of its remarkable results.
In short, people who are willing to build mass in the sure and easiest way, they must have Dbal Max as their best buddy of muscle building journey.