Nutrition for Lean Muscle Mass

The most people find that their improvement on building muscle mass begins to stall after they have been training for about 6-12 months. The strength is still likely to increase, but no matter how hard they train, they do not significantly increase their muscle mass.

Fortunately, there is a solution to this problem – bulking, which means increasing its weight. When you dab, you take more calories than you burn, which is also called calorie surplus.

Bulking

The build-up of muscle mass is a very energy-intensive process that requires more calories than just maintaining the normal body weight.

How many calories should you consume?

In the past, when old-school bodybuilders were to bulk, they consumed extreme amounts of food – up to 11,000 calories daily.

This, of course, resulted in a larger muscle mass, but also an increase in their fat percentage at least as great. This resulted in them losing large amounts of muscle mass when all the fat was subsequently lost.

You do not have to consume such large amounts of food at all to obtain the benefits of bulking. It is enough to consume 500-1000 calories more than its equilibrium intake, which can be calculated here .

A surplus of 500-100 calories will result in a weekly weight gain of one half to one kilogram. It is difficult to say how much of it will be muscle mass, as it depends on many factors such as genetics and training experience.

It is important that you eat healthy, even if you are drowning. Because even if one’s muscles do not really care about where the calories originate, then it is important that you still think about your overall health.

Therefore, you should not fall over in fast food and sweets, or replace the majority of today’s meals with weight gainer, just because you dump and thus have some kind of excuse.

Eat 600 grams of fruit and vegetables a day
Eat at least 350 grams of fish a week
Eat at least 75 grams of whole grains a day
Choose lean meat rather than high fat meat
Choose low-fat dairy products
Cut down on saturated fat
Minimize your salt intake
cut down on sugar
The distribution of proteins, carbohydrates and fats should look something like this:

20% protein
25% fat
55% carbohydrates

You can read more about how to build a good and solid diet here .

How long at a time should you bulk?

Studies have shown that the body becomes less able to send nourishment to the muscles instead of to the fat deposits, the longer you have been in the calorie surplus. You should therefore limit the periods of bulking to 5-6 months.

How to Eliminate Mans Breasts in 30 Days

Men can store fat on the chest muscles, resulting in the so-called male breasts. This can be due to weight gain or other factors. If you have too much fat on your chest, it is important to first go to the doctor to rule out an underlying illness. If the extra tissue has developed in you due to weight gain or a slight form of gynecomastia, you can get rid of your men’s breasts by shaping your chest muscles with strength training, cardio training and a healthy diet.

Bring your chest muscles in shape with strength training

gynecomastia

Build up your chest muscles. Do strength exercises to make your chest muscles stronger. When you get more muscle, your metabolism accelerates and you burn more fat, so you also lose fat tissue from your breast. You can choose weight lifting with dumbells, or for exercises with your own body weight such as pushups to strengthen your muscles and burn fat.

Do a set of 8-12 repetitions to start. Build it up slowly to three sets if you become stronger.

It is impossible to lose local weight. So you can not lose weight in just one place. With muscle exercises you train your muscles, but you do not automatically lose the fat around the muscles. That is why it is important to combine strength training with cardio.

Do pushups. One of the most effective ways to get your chest muscles in shape is by doing pushups and variations on them. Pushups strengthen your chest muscles and the smaller muscles in that area. In addition, you build back and abdominal muscles with it, making your whole body look slimmer.

Lie down in the shelf position. Keep your arms straight and put your hands slightly wider than shoulder width on the floor. Bend your elbows and lower your body until your chest almost touches the ground. Remember that you keep your abs and leg muscles tightened.

Try pushups from half a shelf, or from your knees, if ordinary pushups still do not work. Try to bring your crotch, chest and chin to the ground at the same time.
Consider making variations of pushups after 3-4 weeks, such as pushups with a hand on your back, pushups with a punch or pushups with your feet against the wall.

Go bench press. By pressing a certain weight from your chest, you can also make your chest muscles stronger. By doing different types of exercises you can lose excess breast tissue.

Lie on your back on a bench with a bar with weights or dumbells in your hands. Keep the weights at the bottom of your ribs, bend your elbows and push the weights away from you until your arms are straight. Hold them at the top for a moment and then let your arms return to the original position. Start with 2.5 kg and build it up slowly, as you become stronger and can safely complete an entire set.

Dealing with Depression without Medication

In our current society, depression is indispensable. Almost everyone uses antidepressants or knows someone who uses these drugs. Although antidepressants work well for treating the symptoms of depression , they do not resolve the causes.

Nutrition, exercise, positivity, and light can all play a role in your mood and your emotional health. Although this is often sufficient to eliminate depression from your life, sometimes more is needed.

Depression and bad sense are of course very different. If you are like most people, then you have some days in between that are just great. Sometimes you feel like you have supernatural powers, and sometimes you feel like your day is messed up and nothing can be done about it. After all, life is not perfect and we all have our good and our bad days – and there is nothing wrong with that.

depressed-girl-sitting-down

Depression, however, may require medical attention – and if you really think you suffer depression, then you should not waste time trying to heal yourself, you simply have to make an appointment with your doctor right away. That is the most important thing. Of course, you can then take steps to get your illness under control in a natural way, but it is important to first talk to someone who understands and knows your personal situation.

It is normal to feel sad or depressed at times, and these emotions manifest themselves in different ways. Or maybe just a loss behind it – then it is of course also quite normal to feel sad and grieve.

But sometimes sadness and depression can persist. This can result in you feeling constantly lethargic, bursting into tears at any moment, or simply having no motivation to start your day. Such a thing can also manifest itself as a feeling of irritability or even of numbness. All these things can indicate that you are not feeling well in your skin and may need help to put an end to this, so that you can just be happy again.

The regular treatment of depression

The traditional treatment of depression consists of balancing certain neurotransmitters with the help of medicines. Medicines have their place, of course, but many of the drugs that are focused on depression are quite deficient. They often do not work better than a placebo, and they have many unwanted side effects . Like statins, these drugs do not focus on the real cause of the disease – but only on the symptoms. They can be effective in the short term, but to solve your problem you have to tackle the underlying causes.

Many different studies have been conducted with regard to depression. Although many deal with the effects of certain drugs, there are also studies that focus on the effectiveness of lifestyle changes and their effect on conditions such as depression. In most studies, the important recommendations can be distinguished into the following categories: being happy, spending time outside, physical exercise and nutrition.

The big advantage of using natural treatments for depression, of course, you can make your own choices. This is one of the most important factors you need to look out for when looking for natural treatment methods. After all, when you take antidepressants you often feel like you have no control over your own life, as if you gave the strings to someone else. You then feel that the medication determines how you feel and that you do not feel better because of your own efforts. This again reinforces the underlying causes of your depression and so you remain stuck in a vicious circle. You will always need these medicines as long as you remain dependent on them. The good news is that this is not necessary and that you can get your life under control again on your own.