Calorie tracking and calorie counting.

Now let’s talk about the most tedious but important aspect bodybuilding - This calorie counting according to the nutritional guide. There is no way to avoid this “higher mathematics”, especially at first.
So, let's start accounting. At first training over the course of a couple of weeks you need to take the same amount calories every day. Next, we weigh ourselves and check the effectiveness of our diet: if no growth is observed, then we change the diet with more nutritious foods and add another 300-350 calories per day. After a couple of weeks, we check the results again. One “BUT” - in no case do not forget about the continuity of the process workout. By this time you should already have developed complex initial productive exercises and actively use it, also don’t forget about good rest.

Track growth results and continue to increase the number of calories you take in as you grow, without adding too much body fat. If your age is less than twenty-five years old, then your optimal calorie intake per day is 4000-5000. As you age, this figure may decrease, but the growth process will continue; you will simply be able to grow while consuming fewer calories.

If you need to gain a very large number of calories, for example two to three thousand, in no case should you do this suddenly. Increase in calories – this is the same as working with weights in training. You cannot go from a 120 kg bench press to a 190 kg bench press. The gain of kilograms is gradual, 1-2 kg at a time, for some even 0.5-1 kg. The same must be followed with diet. The body must get used to new things nutrition, so the increase in portions should be gradual. And also we should not forget that the training process has its own cycle. And more calories can be thrown into active 5-6 weeks of training, when there is maximum intensity. At the lighter stage of the cycle, calories can be reduced. During intense During part of the training cycle, protein intake and various vitamin supplements should be maximized. This lays the foundation for the construction of the body.
At the same time, we should not pursue the goal of simply getting better. You need to know for sure what causes weight gain: eating everything and just getting fat is not an option. It is necessary to increase not fat. A muscle mass. When gaining weight, check your fat layer around the waist. Be picky about yourself. If fat folds appear, reconsider your workout routine and reduce your caloric intake.

It’s up to you to distribute the amount of food you eat and drink – it depends on your digestion. Some may focus on dinner and breakfast, some on lunch, and in between consume fruits And protein shakes.
Understand that diet this is not the path to violence body. Find a level with him harmony, satisfying both you and him. Don't forget about eggs and fish, bread and other cereals, vegetables and fruits, nuts and legumes. Drink milk and smoothies. Eating right doesn't require you to try too hard.
But at the same time, irregularity or poor quality of nutrition can negate all the effectiveness of training in the gym, muscle growth will stop. Classes bodybuilding have A complex approach. That's why all the components depend so much on each other.