Do you want to mark muscles?
If you are one of those who think that the only way to mark muscles And having a well-defined body is crushing you in the gym, so today we are going to give you a surprise that will surely help you a lot.
Follow our diet for a month and you will forget about the love handles, achieving well defined abs and biceps. It is not a very demanding diet, but it is necessary to follow it to the letter in order to achieve the goal.
Diet week 1
During the first week you have to reduce the bread, going to eat a maximum of 2 whole wheat slices daily. You also need to totally eliminate alcohol and sweets.
It is fundamental that drink a lot of liquids (especially water) or some soda without calories. Always consume carbohydrates at the same time and if possible before exercising in order to consume as much as possible.
Diet week 2
Reduce fat to the maximum, consuming a cap of one teaspoon of olive oil per day. Add a vegetable dish to lunch and dinner and consume a lot of proteins (chicken, turkey, blue fish, ...)
Diet week 3
Consume steamed pasta and vegetables. Maximize your fluid intake with large intakes of water and sugar-free sweetened teas. Keep keeping fats and sweets at bay.
Diet week 4
Reduce your fluid intake compared to the previous week so that your muscles are more marked. Increase the consumption of proteins (meat, turkey, legumes, ...). Eat some spices that help burn fat such as cayenne pepper.
And that's all. If you follow these tips for a month you will be able to reduce the fat that sticks to your abdomen and get well defined abs and muscles.
Hahahahaha this diet can be worth losing weight and it already makes me doubt, but of course it is not going to be valid to achieve the muscle definition that most crave so much and for those who do not know it, losing weight has little or nothing to do with muscle definition . To mark the muscles roughly said and without going into depth because I am not going to write an article here you have to train hard in a gym, do cardiovascular exercise (aerobics) and as for the diet, consume a high level of protein, moderate / low of hydrates (complex for the minute and simple after training) and healthy fats (unsaturated), that is, those that we call "good" and that contrary to what people think not only do not get fat but always do not let's move on, they help the definition. But above all the most important and most difficult requirement to fulfill… willpower. Cheer up.
HELLO, HOW CAN I CONTACT YOU FOR SOME ADVICE FROM YOU?
Hello, I am 24 years old, I am slim, I want to increase muscles, I have exercised
but it seems that it does not work, as normal but neither like that, nor do I gain weight
…..What I can do?
Exercise alone is useless, if you are lucky enough to be slim you will not need to lose that layer of fat that prevents your muscles from showing. Make a diet somewhat higher in protein, make sure to avoid fat and start going to the gym; Muscle does not grow just because you eat differently, what's more, those proteins can turn into fat if you don't use them. So start hitting the weights and dumbbells.
Nutridieta.com
hello I have a question that still does not clarify me
I have 6 months going to a gym but still
my abdomen is not hard as I do to harden
The abdomen.
also in bar for chest lying down I lift very poko
I lift just 30 pounds on each side (60) but about
They have been going to the gym for 2 months, they lift more, I quickly
and that I have more time
I asked my instructor but he does not know much, he says because of my age, because I am because I am only 15 years old, it is more difficult to lift and mark at my age, is that true?
And if it is k should I eat the diet above?
Fernando, why don't you lift more weight ??? and your instructor doesn't know ??? uufff maybe he won the card in a game, what happens is due to your physiological aspects, find out about the stages of taner, physiological and endocrinological maturation, in other words, being 15 years old the testosterone is not yet in your pick higher, wait 2 more years or 3 and maybe there you can lift more weight and get more muscle mass. Regarding the diet, there is an individualization in each person, I do not find that diet good, you must know the subject's weight,% of adiposity,% of muscle mass, age, type of training in short, it is more complex. Relax and wait for your growth naturally.
look for those who do not know why they do not gain muscle mass is because they have to eat a large amount of carbohydrates
and also protein obviously in the gym they have to put too much weight what they can reach
I have a problem ... also I need to mark my abs ... my abs got hard and enlarged but the shape is not flat and I can't grow them towards the sides ... they don't have a flat shape ... it will be due to a problem in the types of exercises or it will be genetic ... I hope someone can get rid of that doubt, thank you very much!
Hello, I have a question, I am 15 years old and I want to know if there is a way to mark my muscles quickly… how ??? and please do not affect my growth in advance thank you very much for your answers.
Juan David and FeRNaNDo psx the truth is, I am 15 years old, I measure 1.66 and weigh 110 pounds (reflako), and I have been going to the gym for about 4 and a half months.
For FeRNaNDO if you want to lift more weight on your chest you must progressively increase your weight, otherwise you will not increase your strength, and for abs read what I am going to tell Juan David. I started with 10 kilos on each side, now I lift 25 on each side and my abs are strong.
So for Juan David, if you want to define your muscles you should exercise starting from little that with 5-4 sets of 8 repetitions for arms, chest and legs but not with a bar.
And if you want abs, you must perform abdominal exercises but remember that most already have marked abs, only that they are covered by a layer of fat which must be reduced with aerobic exercises. Do not worry about your growth, as long as you do not overload your back, nothing will happen, even exercise stimulates the growth of your body.
Cheer up, I started at 14 weighing 99 pounds and measuring 1.63 and now I have slightly defined muscles and a lot of strength for my age.
In dedication is success.
Throw him Win!
the diet this is not good to mark the muscles .. ???
Hello!! I only have one question on the subject, I am 16 years old and I think I have a problem with my body.
Whenever I do chest and sit-ups almost every day the only thing that develops is my strength and not my muscles, so I have more strength than muscles and what I want is to only be marked, but I don't know what I have to do ...
Hello everyone, I would like to know for sure, that you really know, I do a lot of exercise, and I do not see a real increase in my muscles, I try to eat balanced but the truth is that I eat more carbohydrates than proteins, I do not know How much this affects, I also want to know if excess exercise can burn the muscles and prevent their growth, and every how often it is advisable to change your routine, thank you very much
and good luck to all
Hello I need you to help me I am 16 years old I am 1.70 and weight 61 and I want to mark my muscles I need to tell me how please I have weights at home and everything but I do not know what diet to follow please I need help
Hi, I'm 15 years old, I'm 2.1m, weight 68, I want to mark my muscles without going to the gym. What should I do?
Hello I am 25 years old and I weigh 200 pounds app I am chubby what can I do to lose weight and not lose muscles, I hope I gain muscles, I went to the gym before, I lost weight and I lost muscles and strength, I stopped going and now I have gained weight ... I don't know what to do or how to do it.
regards
those who do not believe that they can be marked in the gym or diets are worth pa pure mother all of you are a ball of wuebones …….
Hello, I am 18 years old, I am 1,70 and I weigh 61 kilos as I do to be able to mark my muscles, I do not know much but I have all the will and desire, I do not know what advice or series of exercises aser please I hope you help me where I am There is no gym so I have to improvise for the exercises this is my email gorgy_9_JL@hotmail.com I hope they help me o_0
Hello ... I am 17 years old, I measure 1.81 my weight, 77 kilos and ps of supplements, I have the nitro tech pro series, cell tech pro series, and the heme has a nitric oxide.
My question is I started taking a fat burner because I was 3 weeks without exercising because of problems with a shoulder, I came back and a week is normal, this 2 week I started with the burner to lose my fat my normal weight is 70 to 73 kilos.
When I finish taking the burner, can I take the other supplements? ... I want to obtain formidable results and the truth is, what can I do about it? ... eduardooo_mndz@hotmail.com
hello everyone ... to build muscles you have to eat well, and especially many repetitions in the gym, super series, go for a run, and have at least 1 rest in the week ...
later if you don't want to eat
there are supplements with many proteins, at the end of each workout, you take 1 glass of bio-whey ... and in 7 months, you are perfect,
wave. If you want to see results, do the exercise routine k towards Sylvester Stallone when he prepared for the movie Rambo II. It is a routine a bit extreme but it gives results, this routine only follow it for 8 weeks or at most 10 weeks ... this is the routine:
3 sets of 12 repetitions in each exercise:
Monday Wednesday Friday
Morning
• Chest
• Back
• ABS
• Cardio
Afternoon
• Shoulders
• Arms
• ABS
• Cardio
Tuesday Thursday Saturday
Morning
• Thighs
• Twins
• Cardio
Afternoon
• Delts
• Trapezoids
• ABS
• Cardio
Doing 8-12 reps and 3-4 sets, with minimal rest between sets and exercises to keep your heart rate high, is the best way to define.
For someone his age, it was a difficult task trying to burn fat and strengthen muscles simultaneously, so he had to work hard all the time.
You have to do a lot of gymnastics to mark your body
I am 16 years old and I have achieved it I have a gym of
box and apart I'm a boxer and that helps a lot
if they want to be like me
With only 16 years old, call this number 03462 434241 or cell 15604978
hello soi omar i'm 18 but i want to see if time k travake my muscles matter
wolas amm because the vdd io in the psersonal I believe k sometimes we worry a lot and we only have to eat healthy (without frying) and get into gim and that's all the rest is constancy xk do not expect to see results in 2 months everything is patience k what Others come alone and from there on, your self-esteem will be another luck 😀
Hello I am a young man of 1.84 of height and weight 96 kg but I do not have a belly but I am even and my fat is distributed and I want to know what I can do to lose weight and mark the muscles in espesial in abdomen and breasts, but not in breasts because I'm very pecheron.
And in spasial I want to improve my appearance and my health but I exercise but what happened is that I increase my step and muscle only a little that I can be advised.
Hello I am 24 years old and I have a 30cm penis. I am of average complexion, the truth is that I am not interested in dieting, for what? sacrifice myself by eating what I don't like and killing myself in the gym to look good ... and then what? I leave the diet and to hell with everything ... not at all! better as what I like and even that he looks like a normal person, even if he has a 30cm penis (that's what really matters)
is that I want to know that I need to drink or some powder that is not
anabolic or steroids so that my muscles develop faster is that I am going to the gym and I have no results that I can see
Hello!! I am 18 years old and I do a lot of sport… arm with dumbbells and very abdminal push-ups and sometimes I am not going to have limits but I never get to mark the muscles I do not know if it is because I am not on a diet? I needed some tips in case I do something wrong or something I need quick results
Hello!!!! I am 20 years old ... 7 months ago I was training for 4 months without stopping and eating healthily every day with vegetable proteins and the whole combo ... I weighed 52 kilos and reached 72 without looking fat or anything else, it turns out to be vulgarly said. that after those 4 months of training I gave up the exercises and started eating badly and I got skinny from the belly up and from the waist down but my belly is brutal I would like to know the most effective way to regain muscle mass and eliminate that belly that it costs me so much to disappear.
Hello people. I tell you, I'm 26 years old, I started going to the gym a month ago again, I'm 1,75cm tall and I weigh 76kg, well, I just weighed in the pharmacy, xDD tells me that my BMI is 24,8kg / m and the normal is 18,5 to 24,9 , 4 I wanted to know what I can do to define in the gym I do a table of 5 repetitions I go 30 days a week in addition to doing XNUMXmin of bike and tb alternate days of abs. I do not know whether to take a fat burning supplement or oral butcher ... what do you think? Thanks in advance, regards.
That does not work. I recommend you consume.
Breakfast: 500Kg Of fried rice with all the fat possible and some pancakes in the store Mr. Chong>: D also have about 2 beers, (only 1 beer if you go to work).
Lunch: 2 malt tobaccos, 2 dishes of rice with grilled pork and steak with a lot of fat>: D
dinner: A hot prostitute who gives you love 😀 (a dish to choose, lassagña or pizzas, don't choose what you want and die of fat) XD
Hello, I have a question, I have been in the gym for 6 months and nothing is noticeable in my arms. I would like to mark them.
go with a nutrologist and with a coach and pay them z and ask them what you want to be hype or marked or thin
Hi, I'm 23 years old and I weigh 45, I'm 1.54 I'm going to the gym for two weeks, which protein recommends me to gain weight as normal. Sometimes I exempt myself but nothing to gain weight.
for Fernando the previous one;)… hahahaha
light, don't take anything yet ... you've been in the gym for a short time and it's not going to do you any good yet, an enlarger you're going to spend money on vice ... wait a while and after a few months I asked for a weight gainer for women who are very good because they have almost no fat ... at this time I do not remember the name but when I remember t notice anything in the message above is my email question ...
Daddy!! You are very young, you will still do the gym well for your growth as long as you do with little weight and many repetitions. because lifting a lot takes away your growth…. Continue like this with little weight and remember to elongate your muscles a lot between each exercise to grow because you are in full growth stage ... wait a few years and do not take anything even less from the ignorant ones who offer you things in the gym ... anything I leave you my mail and ask: cayo_gomez@hotmail.com
This diet is very good !! What happens is that it recommends more Proteins and Carbohydrates, which do not make you lose weight, but rather strengthen your muscle mass, you just have to know how to eat! and above all do enough exercise ...
Remember that the key is in the will of each person!
To make you want!
Greetings!
Greetings! I would like to gain a little weight, but above all to tone up, what do you recommend? I am 20 years old and weight 70 kg
Hello, I am 25 years old, I have been in a gym for 7 months, I wanted to know if someone has an exercise plan to do, because the instructor charges me 60 euros per month to give me a plan. I go 4 times a week ... I weigh 68 kilos and I measure 1.70 if that helps ... Thank you, can you send me the plan to diegof18_0285@hotmail.com
I am thin but somewhat packed I measure 1.68 and weight 65kilos, the truth is I am an athlete but I want to define mass than normal something like bruce lee
for 15-year-old friend Fernando:
Look, I understand your situation, when you start going to the gym, you want your muscle mass to increase, and having 6 months without noticing volume is quite discouraging, you should check what type of exercises you are doing, how often you do it and how much you are letting rest your body ... my friend, the body can take as long as you want, but BEWARE not for that you have to waste it, for the routine to work for you you must:
1: do 5 or 10 minutes of passive exercise (cardio / aerobics)
2: you must stretch the muscles that you are going to work before and after exercise
3: you must progressively increase the weight, you cannot be lifting 50kg one day and the next day lifting 75kg, you must increase the weight step by step until you master it. without hurting your body ...
4: have series of progressive increase (super series) Ex: first series: 15 repetitions of 5kg, second series: 12 repetitions of 10kg, third series 10 repetitions of 15kg ...
5: the rest between each series is VERY IMPORTANT when talking about MUSCLE GROWTH, experts recommend resting between 30-60 seconds.
6: finally you CANNOT be exercising the same muscle more than 2 TIMES PER WEEK ...
If you want to have large and marked muscles, you just have to work hard on the above, and reinforce it with a diet rich in animal and vegetable proteins (chicken, meat, fish, beans, chickpeas, lentils, among others ...)
How do I make my meal plan?
Today I started the gym after 4 years since I have not had time to attend one due to the excess of hours in the course of my career. I spent 2 hours doing exercises training arms, back and legs. I asked my instructor how he would design my diet, and he only told me that I don't eat bread, chips and soda. Well, I would like to have a defined body because I am already plump, now my eating routine for breakfast, lunch, snack and dinner, what things should I consume?
and how would you consume whey protein?
I just tell you one thing, all of you who are thin, eat a lot of everything and kill yourself training to gain weight! 17 years 76 kilos I miss a bull! XD
Olaa tell me something to mark adomen because the uniko that I have is thin and I have munxa espardaa that is to say that the uniko that I have marked is the esparda and I want to mark the adomee someone can tell me something
I AM 43 YEARS OLD, I AM 1.62 WEIGHT 56.3OO, I AM MORE THINNER, I DO TWO DAYS A WEEK SPININ AND ANOTHER MUSCULATION, I HAVE BEEN EXPENSIVE FOR THREE YEARS, MY FOOD IS HEALTHY, LIKE EVERYTHING RICH IN FRUITS AND VEGETABLES, BUT ME ABOUT GRANTS. Do I have to add more days of exercises? Or TUNE MY DIET MORE. REGARDS
I recommend you, to lose abdominal fat, run ……… Greetings ………
Can someone help me? how to eat to gain weight and not gain weight? I am slim but I want to gain muscle mass, but I don't know what to eat and how to do. And what are the healthy fats? If you have a list of foods please tell me.
hello that egg whites? oh what to take them raw?
They are not boiled C: !!! raw I may give you salmonella nn
hahaha not the egg whites you have to cook them like homelet, raw they can hurt you
IT CAN BE USED ON MINOR ATHLETES
waves, I tell you I am 19 years old and I have been training for 1, even if you train to the limit like me, you must take care with foods with a lot of fat content, the rest is free, since what you consume will be burned in the gym, to grow muscle there is nothing better than tuna since it is pure protein and nothing of graza. Many boiled egg whites and red meat, these foods can be consumed at any time and since they contain almost no fat they will eat without guilt, and a Data, whenever muscle mass is gained, they will gain weight since the muscle weighs more than fat. I hope it helps them, noe XD
Hello, is that I go to the gym on a regular basis, you could say 2 hours a day, and I am defining. I wanted to know if this diet favors me, I am 16 years old and what I want is to build muscle.
and the training must be in the morning, afternoon or evening,…?
It's that I do it at night from 7 to 9…. what do I do?
THERE ARE THOSE WHO REFER THAT DOING IT IN THE FIRST HOURS WILL FILL YOU WITH ENERGY DURING THIS, OTHERS WILL SAY NO, HORMALLY BETWEEN 5 AND 7 AM IS WHEN YOUR LEVELS ARE AT THE MAXIMUM AND HAVE A GREATEST BENEFIT.
I am very skinny and I do exercises how many minutes do I have to do to gain muscle mass
WHAT YOU NEED IS TO DO A ROUTINE IN WHICH YOU EXERCISE 4 TIMES A WEEK REDUCE THE AEROBICS, EAT 4 OR 6 TIMES A DAY, REST 8 HRS DAILY, AND BEING MORE SPECIFIC IN RU, ASK NEXT, 45 TO 60 MINUTES PER SESSION
I think that eating all the desired amount of fruit there is no one who defines the muscle mass, it would be necessary to be more rigorous in the quantities
I want to know how many calories this diet is, and if it is enough for my weight training 4 times a week and 3 times a week 40m of aerobic, or on those days add carbohydrates,
It seems to me an excellent diet if it was accompanied by a multivitamin
Hi, I'm 16 years old, I go to the gym, the question I have is.
How can I lower the fish market from my body? What diet should I follow? pz chest and arm I already have them well marked.
What I want is to lower the market only to make me more in shape.
I want you to recommend a strict diet please
Zolol tin qemafat and protein qedas tape exploded