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To maximize mass gains the basic rule of thumb is to take in protein throughout the day at two-hour intervals, and that time-released plan includes the preworkout meal.
Immediately after training, I slam down a simple-carb drink to raise insulin levels, force the carbs and amino acids back into the muscle and to restore glycogen levels.
You should take 6 meals at least per day, you probably think about how much time I need to make and eat those meals,В  you can if you want, there are endless ways to make and store food for meals throughout the day. For those who don’t have time, or who can’t eat a more than 4 meals, you can shake some powder with water like gainers and protein powder supplements as a perfect meal replacement (it’s literally a meal in a cup) in addition to BCAA and glutamine.


As we discussed in the previous point (why you should take more water), water is an essential item for muscle grow!
I Have more than 7 years in bodybuilding and fitness, and i'm doing my best to provide you with great and helpful informations. I’ve done considerable research on how to integrate a blend of fast-and-slow-acting proteins into my meal plan to trigger growth. I Have more than 7 years in bodybuilding and fitness, and i'm doing my best to provide you a great and helpful informations.
If you plan to eat two hours before training, it’s fine to opt for a balanced meal of chicken breasts (protein), rice or potatoes (starchy carbs) and green vegetables (complex carbs).


Don’t go too low on carbs or your body will be forced to recruit protein for energy during workouts.
Try to have your own style, but for beginners, use a full range of motion, and try to keep your reps slow and controlled, and don’t forget you’re beginner, don’t lock joints out at the top movements.



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