Weight loss and muscle gain diet plan and suggestions, this arrangement is the best effect

For a long time, losing weight and gaining muscle have been something that many middle-aged men usually pay special attention to. In this regard, the following article will share with you the plans and suggestions for losing weight and gaining muscle that you can choose.

1. Breakfast

Complex carbohydrates are a better choice because they burn slowly and provide sustained energy. Protein is also needed to maintain a continuous flow of amino acids in the blood, which helps prevent muscle breakdown. This meal should provide about 50 grams of protein.

2. Morning snack

About 3 hours after breakfast, it is time to eat again. This is one of the smaller meals of the day, just enough to give the body energy for the rest of the morning and keep the amino acids flowing in the blood. You can choose chicken breast or high-protein powder, and you can also take in some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.

3. Lunch

The focus of lunch is protein, which also includes complex carbohydrates and vegetables. Protein foods such as beef and salmon are good choices for the muscle-building stage because they provide extra calories (fat) in addition to protein. The fat contained in salmon and other fish is healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.

4. Before training

The main purpose is to ensure a continuous flow of amino acids in the blood. It should be taken at least one hour before training. During the muscle-building phase, you can choose a high-protein drink and add some carbohydrates.