Regularly provide quality calories essential to dry muscle development to gain muscle quickly without mass gainfat.



– Ratio of intake of macronutrients: Carbohydrates 40% / 48% Protein / 12% Fat – Calories Average / Day:Approximately 2800 Kcal – Number of Middle Meals & Snacks / Day: 6 – Mean Time between shots: 3-4 Hours – Hydration Average / Day: 2-2.5 liters



Emphasize the quality of food intake by the amount to get the best result, just the amount depends on the purpose.
For the record: 1g carbohydrate = 4 kcal; 1g of protein = 4 kcal; Fat 1g = 9 kcal

To maintain constant blood sugar and promote a constant anabolic state, it is customary to make at least 5 meals a day, without neglecting or skip any meals. During these meals and snacks, be sure to generally choose low glycemic index carbohydrates (sugars) and avoid simple sugars.

The fact to distribute these proteins during each food intake provides the ability to assimilate fully, they can not be stored for later use. The food plan should prioritize large part to the protein-rich foods, to supplement if necessary with protein powder.

Whey protein for lean muscle

Drink about 2 to 2.5 liters of water daily to soak up the water muscle cells and make them more bulky, while providing hydration.

Prefer cooking methods without fat (grill, oven, steam), and have a light hand on the salt and sauces. Season with spices of preference. For fats and good fats, remember to introduce good fats like nuts, fish, olive oil …



To ensure the increase of lean muscle mass, you have a slight excess calories daily compared to calories burned.
However, the challenge is to provide just what the body needs to for expenses and needs generated by the training necessary for muscle growth. excellent training boosters can help you to be more productive workouts
excellent food quality, adapted to this principle ensures dense muscle and dry. Add fat burners is sometimes useful for controlling its lean mass ratio.


This type of program is usually reserved for those who want to gain lean muscle and have no trouble gaining weight.

Although the intake of carbohydrates (rice, pasta, potatoes, cereals, etc ..) is required to gain muscle, however it will adjust the quantities and make the choice of majority in glycemic index foods low not cause storage form of fat.
proteins (meat, fish, eggs, dairy products), but also supplements whey, or the complex of amino acids …) is required to feed the muscles and should be made of particularly common way and supported.
foods rich in fats are limited by ensuring focus mainly on good fats.

IMPORTANT¬† : ¬†It is up to you to define your own diet program to build muscle, based on such generic order information we provide you. Due to differences in metabolism, morphological type and genetics, you’ll need to adjust some of the recommendations of this program or review the choices or the amount of food provided to get the best result.

feeding program taking hardcore muscle


This program is based on a standard dry muscle taken 2800Kcal.
The quantities are cooked.

It can be adjusted upwards or downwards depending on the size and metabolism of each.

Moreover, to fit better in a typical day of a non-professional, the contributions were allocated as follows:

– Breakfast: Approximately 700Kcal
– Snacks morning: Approximately 350Kcal
– Lunch: Approximately 600Kcal – Snacks afternoon: Approximately 350Kcal – Dinner: Approximately 600Kcal – Snacks evening: Approximately 200kcal

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