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eating burgers
flaxseed oil
good carbs
fish eggs
fruit and veg
oil fish
bench press
cottage cheese
vitamin supplements
chicken breast
fish oil
brown bread
How To Build Muscle Quickly
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Want to know how to build muscle,thats the easy part the hard part is actually doing it. If I had a penny for everytime I heard one of my friends say " i've been thinking about joining the gym" I would be a frickin millionaire many times over.

Don't get me wrong building muscle isn't easy but it's even harder if your not committed. It's not a case of walk into a gym and bingo you look great,theres lot's of preperation to do before you even walk into a gym. You must and this is vital start eating properly you want to know how to build muscle. Well it's not by eating burgers that's for sure.

Lot's of protien,good carbs and healthy fats and they must be in the right quantities. A good ratio to go for is 40% protien 40% carbs and 20% fat.Lot's of lean red meat,fish,eggs,milk,cottage cheese and chicken breast for protien. Potatoes,brown rice,brown pasta,brown bread for carbs.Olive oil,flaxseed oil,fish oil,nuts for fats.

Aswell as this you want to be eating plenty of fruit and veg,around ten portions a day is ideal. Theres no point in eating all that without gatting any fibre otherwise it's going to go in one end but not out the other. Plus you will get all your vitamins without having to take vitamin supplements.Spread all this food over about five to six meals to avoid that bloated feeling,and that does'nt mean a plate full of food every time, an apple a banana and a glass of milk can count as a meal. If you times your bodyweight by 15 that's the amount of calories you need to eat so 100 pounds becomes 1500 calories.

Now it's time to learn how to build muscle. Now to bulk up quickly you want to be using exercises that use large muscle groups and concentrate more on idividual muscles when you start seeing results. Try this.

3 sets x 10 deadlift 3 sets x 10 bench press 3 sets x 10 sitting rows 3 sets x10 squats 3 sets x 10 leg extentions 3 sets x 10 pullups 3 sets x 10 lat pulls.

Do this on mondays and thursdays an don't forget to warm up and stretch.

3 sets x 10 dumbell presses 3 sets x 10 pec flys 3 sets x 10 military press 3 sets x 10 cable crosses 3 sets x 10 lateral raises 3 sets x 10 z bar curls 3 sets x 10 hammer curls 3 sets x 15 ab crunches 3 sets x 8 hanging leg raises.

Do these on tuesday and friday remember to warm up and stretch.Now you should be combining the good diet and exercise and give it a couple of weeks,and bang I bet you start seeing results. Even if you don't see it you will see a friend who you havn't seen for a while and out of the blue they will comment on your changing physique.That's the moment that makes it all come together.That very moment you will want to charge down to the gym and start pumping away.

That is also the moment that gives you the right mindset to carry on, to stick to the gym time table you have set. But that won't happen unless you get yourselfe there first, so next time you hear the words "ive been thinking about joining the gym"pop out of your mouth don't think about it,do it.

So you want to know how to build muscle,well there you go easy eh.

Street Talk

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