According to Dr. Jackie Berning, University of Colorado, United States, those who are too thin and want to grow in size to consume a higher percentage of calories, but in parallel is important to influence muscle growth by intense weight training routine.

For this specialist to increase muscle mass is desirable, in the case of men, increasing their caloric intake by 500 to 1000 calories and for women between 250 and 500.

To follow this plan properly we recommend a weekly up about a quarter kilo, the important thing is do not get to raise one kilo per week because that will surely increase the percentage of fat in the body and is necessary to lower the amount of food.

Supplementing with aerobic work

There is also a group of people who have difficulty to increase their muscle mass and your body parallel to possess about 15% fat. Such a person must control your calorie intake well and who can perform aerobic work to burn fat. It is advisable to make a routine of thirty to forty minutes three times a week. Thus the body will use up fuels and get rid of fat over.

Anyway so as to be calculated correctly meals the same must be done with aerobic work because an excess in their practice can produce a brake on increasing muscle mass. The most beneficial in this case is to get the strength to stay the same or increase at the same time decrease fat mass and increase our
muscle.

What about carbohydrates

This type of food is the staple food for marathon runners and athletes who run, because it is readily available fuel. With regard to those who want to increase their musculature, some do not drink at night because it could generate increased fat, while others do not pay attention to this point. At this point we can affirm that each person reacts differently and it is best to see what the goal is physical and organize based on that diet.

Those who have trouble gaining weight and have low levels of fat in your body can consume carbohydrates two hours before bedtime because their rapid metabolism can generate a negative caloric balance during the period of sleep. And as for those with higher percentage of fat, is more beneficial to consume carbohydrates in the morning because at that time energy demands are greater.

It is necessary to take into account that not all carbs are created equal: they are slow-acting simple as sugar, honey, white bread, cookies and are the low glycemic index swifter action as sweet potatoes, oatmeal, yogurt The latter are better for those who want to control your calories.

The best thing for an athlete weighing up slowly, but you want to gain muscle and lose fat could be eating a meal consisting of carbohydrates hypoglycemic. For example, the extra oatmeal with protein powder can be a source of immediate fuel saving muscle glycogen stores.

The saturation of glycogen is associated with increased muscle and if you run can mean a metabolic change in muscle protein becoming fuel.

There on the other hand those that increase its mass with great difficulty. In addition to the need to eat more calories and carbohydrates can consume carbohydrates of any kind because it is very likely to produce less insulin, or that their muscles have greater ability to separate blood glucose. Alongside those who have difficulty in increasing muscle mass if they consume extra thousand calories a day will be available to larger reserves of glycogen and therefore can train longer and harder.

The proteins, another critical factor in the development

They have a central role in muscle growth, however we must not ignore and we must pay close attention to caloric intake, because if this is reduced will spend the same protein. The mistake of many thin people who wish to increase their muscle is taking too much protein supplements regardless of caloric intake causing the use of protein as fuel instead of as a basis for muscle growth.

The more carbohydrates consumed less protein is used as fuel. Dr. Berning recommended daily consumption of 1.5 grams of protein per kilo of body weight, but when excess calories are not necessary to increase protein intake to two grams.

Proteins Muscular Development

* Lean red meat
* SKINLESS CHICKEN BREAST
* SKINLESS TURKEY BREAST
* Whole egg
* EGG WHITES
* Cream cheese
* FREE MILK
* Yogurt

Carbohydrates

Low Glycemic Index (oats)

* Avena
* Potatoes cooked
* Cream of rye
* Cream of Wheat
* Beans
* Cream of Rice
* Maize
* White rice
* Batata
* Cold Cereals
* Rye bread
* James

High glycemic (fast)

* Whole grains
* Honey
* Apples
* Bananas
* Cherries
* Grape
* Orange juice
* Carrot
* Strawberry
* Apple juice
* Apricots
* Grape juice

Sample Meals for Individual "Heavy" of 77 kilos

Meal 1: 1 tortilla and 1 egg yolk 6 egg whites / 2 slices of bread! 1 orange juice.

Meal 2: 1 cup cream cheese / 1 block.

MEAL 3: (pre-workout) 1 cup dry oatmeal cooked / 5 tablespoons whey protein powder / 2 medium apricots.

FOOD 4: (posentrenamiento) 150 gr. Grilled fish / 350 gr. baked potato / steamed 1 carrot.

Meal 5: 110 gr. grilled meat / cup rice / 1 cup steamed broccoli / 1 cup steamed squash.

Daily Total: 2220 calories, 159 g protein, 319 g carbohydrates, 32 grams. fat.

Sample Meals for an Individual "Delgado" of 68 kilos

Meal 1: 2 eggs scrambled / 90 grams of cream of wheat cocida/250 cc orange juice

Meal 2: 90 g chicken breast / 1 onion / nonfat mayonnaise 1 tablespoon / 2 rice cakes / 1 large banana.

MEAL 3: (preentreamiento) 90 grams of dry rice cooked cream / 3 tablespoons of whey protein / 2 tablespoons of flax oil /

FOOD 4 (posentrenamiento) 90 g grilled steak / 90 gr of cooked pasta / 3 / 4 cup tomato sauce / green salad girl / 1 tablespoon fat-free dressing

Meal 5: 90 g of turkey breast grilled / 1 cups rice / avocado 1 tablespoon / cup tomato sauce / 150 g of apple juice.

Daily Total: 2750 calories, 111 g protein, 473 g carbohydrates, 46 grams. fat.