How to Build Lean Muscle Mass with Proven Method.

Can i do it?

Yes you can but it is not the easiest thing , building/gainin muscle is one of the hardest thing that you can achieve if you are skinny or low appetite.

You need to prepare enough meal everyday to eat your macros everyday and workout.

So if you want to build muscle,you need to know that there is no shortcut, nothing  can make you Arnold in one night.

But eating enough meals/macros and workout everyday will make you build muscle, nothing else.So what you have to do to build muscle?

 

Eating enough food.

Eating enough food and getting your macros is crucial and most important part. If you don’t eat enough it won’t make a difference even if you lift tons of weights. So most important part is eating enough and quality food.

Go this website and calculate your macros, by adjusting your goal

After you calculate it, arrange your macros with divide 3-5-6 meals per day.

For example: i’m 68 kg. and lightly active , so i need to get 2136 calories per day to build muscle.

150g protein(1gr of protein per lbs.)

283g carbs

45g fat

Usually i do get my protein from chicken breast, eggs and protein powder.

Counting your calories and macros is crucial.

I consume 2 times protein powder everyday which equals 50-60gr of protein.

3-4 eggs which equals 25g of protein for breakfast.

And for dinner i eat 300g of chicken breast (i divide it 150g per meal) so i get to 150g of protein everyday.

And for carbs i usually go with White rice  or pasta.( some bread for breakfast)

You can get your fats by cooking pasta and rice with healthy fats.

This was the crucial part, you have to do it everyday if you get bored you can rest for 1-2 days per week. Remember that you can only build 670gr of lean muscle mass per month.

 

Working out

Working out is an another subject. You can even workout at your home with your own body weight. So i won’t put any recommendations for this subject. Even basic body weight workouts will work.

 

End

It is a long way to walk. It is not easy. But you will see results even in 2-3 months. But you need to keep this up at least 3-4 days of a week to see results. Good luck with building some lean muscle mass 😊

3 thoughts on “How to Build Lean Muscle Mass with Proven Method.

  • September 12, 2019 at 2:41 am
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    Mrs. Fister, this note is your next bit of data. Feel free to contact the agency at your convenience. No further information until next transmission. This is broadcast #5109. Do not delete.

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  • September 13, 2019 at 11:44 am
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    Mrs. Fister, this code is your next piece of data. Please message the agency at your convenience. No further information until next transmission. This is broadcast #8432. Do not delete.

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