chrisw77- Журнал, 07 ноя 19

Try this one, Diabloski...


https://breakingmuscle.com/amp/healthy-eating/eat-big-to-get-big


Consume 4-6 meals containing 0.4 to 0.5g/kg/BW per day or use whey shakes containing 0.3g/kg/BW.

The last meal of the day should be slightly higher in protein at around 0.5 to 0.6g/kg/BW (to get you through the night).

Consume protein within two hours before training.

Consume protein within two hours after training.

Set total energy at 200 to 300 kcal above maintenance, or 35 to 40 kcal/kg/BW.

Don’t consume less than 20% of total energy intake of fat for a long period of time.

After protein and fat intakes are set, make up the rest with carbohydrates.

Base your fat and carb intake on personal preference.

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