Weight gain by increasing lean muscle mass
Provides maximum selective increase of muscle mass. Suitable for experienced athletes and people with no experience in sports who want to achieve high quality and stable muscle mass without accumulating excess fat.
Permissible number of daily meals:
6, 7 or 8 meals per day
Permissible number of weekly trainings:
For intermediate and advanced training level: 3, 4 or 5 trainings per week
For beginner training level: 3 trainings per week
For users above 65 years: 2 trainings per week
Only with trainings
Permissible sleep time interval per day:
For 6 meals: between 8 and 9 hours per day
For 7 meals: between 8 and 9 hours per day
For 8 meals: between 7 and 8 hours per day
The metabolic processes (anabolic and catabolic) in the human body depend primarily on nutrient intake and physical activity. Through manipulation of those two factors, the metabolism (exchange of substances) could effectively be controlled and guided in the desired direction (anabolic – synthesis, weight gain and catabolic - digestion, weight loss.
Weight gain in adulthood consists primarily of three components – the amount of body fat, the amount of muscle mass and the amount of body fluids. When anabolic processes are activated in the body, depending on the manner in which this is done, these three components can have a different percentage contribution, which affects the quality of the achieved results.
The chosen nutrition plan, is designed for weight gain, through increasing of lean muscle mass and limiting the accumulation of fat tissue as much as possible. This is accomplished by putting the body in a strictly controlled calorie surplus and with precise control of the quantity and the percentage ratio of proteins, carbohydrates and fats, which form the total daily calorie intake. The types of proteins and carbohydrates (fast digesting and slow digesting) which are consumed through the day are also considered as a crucial factor. In addition to the adequate food intake, increasing lean muscle mass is impossible without proper training, which is why the inclusion of a proper training program is mandatory. Depending on sex, age, current weight, somatotype (metabolic and physical characteristics) and level of activity, with this nutrition plan could be achieved from 0.5 to 2 kilograms of weight gain per week. The first 2-4 weeks are adaptive and it is possible that the weight will remain unchanged until anabolic processes are triggered in the body.
Achieving the desired results requires a precise execution of the plan that the software will offer upon completion of the registration. This is a 12-week nutrition plan and after the time expires, the software would turn off automatically. In case of prematurely accomplishment of the desired goal, it can be turned off manually.
Upon completion of the 12-week plan, it is recommended to switch to a weight maintenance program for at least four weeks. The software uses an algorithm that takes into account the anthropometric data, the somatotype and the daily training exercises. It is self-adaptive software, which will change the output data in cases of new relevant information or inaccurate following of the program. Proper implementation and regular updates are critical for the formation of a precise nutrition plan.
The inclusion of supplements and the exact execution of the suggested training program can significantly facilitate the process of achieving the desired results.