CLEAN MUSCLE GAINING VS DIRTY MUSCLE GAINING

when it comes to gaining size of muscle only one thing should be kept in mind that it is THE NUTRITION .

Most of the guys around are focusing more on the workout than the diet.Guys we all only spend one hour or one and a half in the gym

The remaining 23 hours are the input to your goals whether it is fat loss or muscle gaining.what you are going to consume in that hour is the main thing towards your goal destination.

CLEAN BULKING

While increasing the muscle size increase your carbohydrates in the diet while maintaining the protein intake.Roughly eat carbohydrates 2g per body weight in pound and for protein 1.5g per body weight in pound.maintaing your 1g per body weight fat intake as it is essential for you overall health.eat good source of fat like olive oils,peanut butter,almonds and other nuts etc

CARBOHYDRATES

when it comes to carbohydrates there are two types of carbohydrates

• SIMPLE carbohydrates
• COMPLEX carbohydrates

simple carbohydrates are those which goes into the body and supply energy instantly.they spike the insulin levels in the body and as a result leads to fat accumulation as you have to consume more carbohydrates during muscle gaining.In the long run it can be a cause of diabetes so beware of carbohydrates you are consuming they are only harming you body nothing else.
you can consume once or twice a week these simple form of carbohydrates to raise your metabolism
Try to consume these form of carbs during recovery day

some example of these carbohydrates are

1. Table sugar 
2. honey
3. jam 
4. white bread
5. roti (chapatti)
6. soft drinks
7. fruits drinks

Complex carbohydrates are those which are rich in fibers.they provides energy for longer time and satisfy the appetite.anything which is rich in fibers does not promote fat accumulation that why

COMPLEX CARBOHYDRATES ARE REQUIRED FOR CLEAN GAINS

Common examples are

1. Green vegetables
2. whole grain bread
3. brown rice
4. beans,lentils and peas
5. starchy vegetables like potatoes,red potatoes and pumpkin

MUSCLE GAINING RULE

consume 3000 to 3500 calories daily these are sufficient for 2 pounds muscle gain weekly.Always consume good carbohydrates which in my opinion are complex form of carbohydrates

Most of the guys around start eating everything without recognizing that they are only increasing fat in there body.Apparently it appears that they are gaining muscles but actually they are increasing there weight with a lot of fat accumulation.

ABS TRAINING WHILE MUSCLE GAINING

Do not ignore abs workout during muscle gaining, train them once or twice in a week as abs are a big group of muscle they are important for increasing your core strength.

CARDIO

1. Do 20 min cardio of mild intensity twice a week.This will help you to maintain your heart and vessels health.
2. Burn of the fat from the muscles
3. Increase muscle visibility
4. increase oxygenation of the tissues

ASK ANY QUERY IN THE COMMENT BOX