Two components are essential for successful muscle building:
Training: You have to increase progressively in strength training, only then will you generate the necessary growth stimulus for your muscles.
Nutrition: A calorie surplus of 150-300 kilocalories is important, only in this way can your body build new muscle mass from the additional calories supplied. In general, you should also increase the amount of protein in your diet. This means integrating more fish, meat, soy, beans, lentils, eggs, quark, cheese, yoghurt, etc. and complex carbohydrates such as whole grain rice, whole grain noodles, potatoes, quinoa, oat flakes into your diet.
Also pay attention to additional healthy fats: avocado, nuts (almonds, pecans, cashew nuts), linseed, fatty fish (salmon, mackerel, herring).
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