Teslio

Rule 1:

Consume no more than 300-500 calories in excess of what is spent on the activity of the organism. 
formula for calculating the total number of calories as follows: 
Body weight is multiplied by two, and then the result - multiply by 17. The resulting daily calories should be distributed to 5-6 meals.

Rule 2:

Every three hours to make a protein, and a day to consume up to 4 oz. protein per 1 kg. its own weight.

Rule 3:

Eat immediately after your workout. Food should be easily digestible (eg, a combination of natural carbohydrates and protein powder).

Rule 4:

During the day drink 2.5-3 liters of water. If the body is dehydrated by 1-2%, muscle strength decreases by 10-30%, slowing muscle growth.

Rule 5:

Visual Impact Muscle Building Review Do not panic during the stop of muscle growth.Muscle grow leaps and bounds. After several weeks of stagnant progress may come in a week or two will rise again.

The basic set of supplements for weight and muscle growth:

(Synergistic combination of magnesium and zinc) 
in the combined pair, dramatically enhance secretion testerona body (up to 15-40% in plasma). Take (synergistic combination of magnesium and zinc) for half an hour before bedtime on an empty stomach.

Creatine:

Improves strength, strength endurance and speeds recovery. Take 3-5 grams. creatine before and after each workout.

Calcium:

Protein in large quantities leads to leaching of calcium from bone and ligament tissue. If you do not take calcium in addition, a heavy training can lead to articular pain and even injury because of weakened ligaments.

Vitamins and minerals:

Needed for severe training regime to make up for losses of trace elements. 

Approximate diet plan for the day (bodybuilder weighing 75-80kg.): First method: 2 whole eggs and 7 egg whites, 1 bun, 3 teaspoons of jam, a large banana Total: 625 calories ., '45 proteins, carbohydrates '84, '12 fats. 

Second method: 150 g chopped cooked skinless breast, 1 slice low-fat. cheese, 4 tbsp. tablespoons fat-free. mayonnaise, 1/2 onions, 3-4 tomatoes, 2 fresh tortillas Total: 560 cal., '41 proteins, carbohydrates '72, '11 fats. 

Third method: 250 g. Grilled beef, 100 grams of pasta, 3/4 cup tomato sauce Total: 693kkal., '67 proteins, '71 carbs, 14g. fat. 

Fourth method: 150 g chicken breasts on the grill, 240 g of boiled potatoes, 2cT. tablespoons fat-free. mayonnaise, 1 cup of vegetable salad Total: 357 cal., '44 proteins, '56 carbs, 7 g fat.

Fifth method: 500 g of skim milk, 2 m. spoons of whey protein 3 tbsp. spoons of honey Total: 612 calories, protein '62, '87 carbs, 3g. fat. 

Sixth reception: 240 g. boiled fish, 240 g. cooked beans, 1 cup cooked carrots Total: 527 cal., '47 proteins, '63 carbs, 9 g fat. 

Total: 3492 calories, 306 protein, 433 carbohydrates, fats '56.