The Program For Health And Fat Loss By Charles Livingston Health Prescriber.

1. PROGRAM FOR
GAINING LEAN MUSCLE
Consuming potatoes, bread, and different
cereals - you will ensure yourself a steady
level of glucose in the blood, which has a
positive impact on the set of muscle mass.
Protein should be consumed at the rate of 2
grams of protein per 1 kilogram of body
weight per day to gain weight steadily.
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This amount of protein, it is desirable to
divide into 5-6 meals, but we must remember
that at one time it is not necessary to eat
more protein than 40-50 grams, the rest just
do not assimilate. The main sources of protein
are meat, fish, nuts, beans and dairy
products.

2. Fat - Do not be afraid of them! They also
need us, and very much so. The most
important hormones that build our muscles
are produced from fat. Fat-free diet can be a
very bad influence on the set of muscle mass,
although the excess is not less harmful.
Best consumed fat - 15% of calories needed
per day. Fats can be animal or vegetable. Do
not abuse a lot of animal fat - is harmful,
although there is an exception which is known
as fish.
It contains special fats "omega-3", which
makes the muscles more sensitive to insulin,
which leads to greater penetration into the
muscle glucose. This makes it stronger and
more. Omega-3 also pumps up muscle mass
and amino acids increases.
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To get this kind enough fat - at least 2 times
a week, eat fatty fish (mackerel, salmon, and

3. tuna). Eat and egg yolks, which also contain
omega-s.