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If he wants to enlarge his muscle and wants to happen of weakly to muscular athlete not only it is necessary to continue a routine in the gymnasium but also a suitable plan of feeding according to the needs of every individual. Next the recommendations to obtain this target.

To gain muscular mass it is necessary to feed more but in this point it is necessary to be extremely careful, since to feed more does not mean to put on weight in fat, the ideal and necessary thing is to increase the muscular mass simultaneously that diminishes the percentage of fats.

According to the Dra. Jackie Berning of the University of Colorado, the United States, those that are very thin and want to grow in size must consume major percentage of calories, but in parallel it is important to influence the muscular growth realizing an intense training routine with load. For this specialist to increase the muscular mass it is advisable, in case of the men, to increase his caloric consumption in 500 to 1000 calories and for the women between 250 and 500.

To continue with this plan correctly it is recommended to rise weekly about the fourth kilo, the important thing is not to go so far as to increase one kilo per week because of course the percentage of fat increases in the body and is necessary to lower the food quantity.

To complement with aerobic work
There exists also a group of persons who possess difficulty to increase his muscular mass and who in parallel possess in his body about 15 % of fat. This type of person must control well his calories consumption and simultaneously it can realize aerobic work to burn the piled up fat. The advisable thing is to do a routine of between thirty and forty minutes during three times per week. This way the body will use the piled up fuel and will manage to get rid of the fat of more.

Anyhow as well as it is necessary to calculate the meals of a correct way the same it is necessary to do with the aerobic work because an excess in his practice can produce a brake in the increase of muscular mass. The most beneficial thing in this case is to achieve that the force remains equal or increases while it diminishes the fat and our mass increases
muscular.

What is there about the carbohydrates
This type of food is the base of the feeding of maratonistas and athletes who run, because it is combustible quickly available. With regard to those who want to increase his musculature, some of them recommend not to consume them in the night because it might go so far as to generate fats increase, while others do not pay attention to this point. In this point it is possible to reaffirm that every person will react in a different way and the best thing will be to see what his physical target is and based on that organizes the diet.

Those who have problems to increase of weight and possess low fat levels in his body it can consume hydrates two hours before sleeping because his rapid metabolización can generate a negative caloric balance in the sleep period. And with regard to whom they possess major percentage of fat, it is more beneficial that they complete hydrates in the morning because in this moment the energy demands are major.

It is necessary to bear in mind also that not all the carbohydrates are equal: there are the simple ones of slow performance as the sugar, the honey, the white bread, the cookies and are of low index glucémico of more rapid performance like sweet potatoes, oats, yogurt, the above mentioned are better for those who want to control his calories.

The most advisable thing for the athlete who rises slowly of weight, but who wants to increase his muscles and lose fat might be to consume a meal formed by carbohydrates hipoglucémicos. For example, the oats with protein supplementary dust can be a source of immediate fuel saving the reservations of muscular glucógeno.

The saturation of reservations of glucógeno collaborates with the increase of the musculature and if they become exhausted can mean a metabolic change turning the muscular protein into fuel.

There exist on the other hand those that increase his mass with many difficulty. In addition to having the need to consume more calories and carbohydrates can consume carbohydrates of any type because it is very probable that they produce less insulin or that his muscles have major aptitude to separate the glucose of the blood. In parallel who it has difficulties in increasing his muscular mass if they consume thousand daily calories extra will have at his disposal major glucógeno reservations and therefore they will be able to train for much time and with major hardness.

The proteins, another decisive factor in the development
They have a central role in the muscular increase, nevertheless it is not necessary to leave aside and it is necessary to pay a lot of attention to the caloric ingestion, because if this one is reduced the same protein will wear out. The error of many thin persons who want to increase his muscles is to take protein supplements in excess without bearing in mind the caloric consumption generating the use of the protein as fuel instead of how I based for the muscular increase.

More hydrates protein is consumed less it is used like fuel. The Dra. Berning recommends a consumption of 1,5 daily grams of proteins for kilo of corporal weight, but when the calories are not excessive it is necessary to increase the protein ingestion to two grams.

PROTEINS FOR THE MUSCULAR DEVELOPMENT
LEAN RED MEAT
CHICKEN BREAST WITHOUT SKIN
BREAST OF TURKEY WITHOUT SKIN
FINISHED EGGS
EGG WHITES
SKIMMED CHEESES
SKIM MILK
SKIMMED YOGURT
CARBOHYDRATES

UNDER INDEX (slow) GLUCÉMICO
Oats
Popes cooked
Rye cream
Wheat cream
String beans
Rice cream
Corn
White rice
Sweet potato
Cold cereals
Rye bread
Jams
HIGH INDEX (rapid) GLUCÉMICO

Integral cereals
Honey
Apples
Bananas
Cherries
Grape
Orange juice
Carrot
Strawberry
Apple juice
Damasks
Grape juice

PLAN FOR MUSCULAR DEVELOPMENT (next a table to determine according to the weight the quantity of proteins, fat and necessary hydrates)
PLAN FOR WEAK POINTS WITH EXCESS OF FAT
(more than 15 % of fat in man and more than 20 % of fat in woman)
PROTEi WEIGHED LIME DIAR REC H CARB (g) (g) GREASY (g)
59 1690-1950 242 117 28
63,5 1820-2100 261 126 30
68 1950-2250 282 135 33
72,5 2080-2400 298 144 35
77 2210-2550 321 153 37
81,5 2340.2700 335 162 39
86 2470-2850 355 171 41

PLAN FOR VERY THIN WEAK POINTS
(less than 15 % of fat in man and less than 20 % of fat in woman)
PROTE WEIGHED LIME DIAR REC H CARB (g) ÿ (g) GREASY (g)
59 2240-2520 437 98 42
63,5 2400-2700 468 105 45
68 2560-2880 500 112 48
72,5 2720-3060 531 119 51
77 2880-3240 562 126 54
81,5 3040-3420 593 133 57
SAMPLE OF MEALS FOR AN INDIVIDUAL “WEIGHED ‿ OF 77 KILOS

MEAL 1: 1 omelette of 6 egg whites and 1 egg yolk / 2 slices of wholemeal bread! 1 orange juice.

MEAL 2: 1 ½ cheese cup descremado/1 ½ apple.

MEAL 3: (pretraining) 1 oats cup dries cocida/5 spoonfuls of protein of whey in dust / 2 medium damasks.

MEAL 4: (posentrenamiento) 150 gm. of grilled fish / 350 gm. of pope cocida/1 carrot to the steam.

MEAL 5: 110 gm. of grilled meat / ½ cup of rice / 1 cup of broccoli to the steam / 1 pumpkin cup to the steam.

Daily whole: 2220 calories, 159 gm of protein, 319 gm of hydrates, 32 gm. of fat.
SAMPLE OF MEALS FOR AN INDIVIDUAL “THIN ‿ OF 68 KILOS

MEAL 1: 2 scrambled eggs / 90 gm of cream of wheat cocida/250 cc of orange juice

MEAL 2: 90 gm of breast of pollo/1 onion / 1 spoonful of degreased mayonnaise / 2 cookies of rice / 1 big banana.

MEAL 3: (preentreamiento) 90 gm of cream of cooked dry rice / 3 spoonfuls of protein of whey / 2 spoonfuls of oil of linen /

MEAL 4 (posentrenamiento) 90 gm of grilled steak / 90 gm of cooked pasta / 3/4 of cup of sauce of tomatoes / green salad chica/1 spoonful of lean seasoning

MEAL 5: 90 gm of breast of grilled turkey / 1 ½ cups of rice / 1 spoonful of avocado pear / ¼ cup of sauce of tomatoes / 150 gm of apple juice.
Daily whole: 2750 calories, 111 gm of protein, 473 gm of hydrates, 46 gm. of fat.