Ich kann nicht erschöpfen die Liste; hier jedoch ist die Richtung, die Sie gehen sollten, für: **magere Proteine, Gemüse, komplexe Kohlenhydrate, Obst.** Machen **Wasser** Ihr **die primäre Quelle der Hydratation.** Haben cheat-food einmal in eine Weile. Haben Sie Spaß mit ihm :). meine Begründung für die Aussage, mit zu beginnen eine sitzende Niveau ist, weil, wie Sie sagten, ist es äußerst schwierig, immer die genauen Werte der Energie verwendet, während der übung. Und wir als Menschen überschätzen unser Aktivitätsniveau. Damit könnte man beginnen, wie pro Ihre Anregung oder als pro mein Vorschlag. Gues es ist Teil der trial-and-error. :) Ich denke, dass dies eine Denkweise, die ich regelmäßig am Ende trapping mich (, dass die Fokussierung auf Hypertrophie und macht mich schwächer im langen Lauf). Ich Schätze die Antwort, und die Artikel, die du verlinkt wird.

Sie sind nicht ein ectomorph. Es gibt keine solche Sache wie ein ectomorph, wie das Konzept von somatotopien , ist Unsinn Pseudowissenschaft, die aus in den 1940er Jahren und wurde nie durch Beweise untermauert.

Was Sie sind, bei 5'7" und 55kg, ist sehr mager. Wenn Sie mehr Essen, ohne Training wirst du Fett, und wenn Sie mehr Essen, und fügen Sie eine ausreichende Intensität und Lautstärke des Krafttrainings, dann werde Sie muskulös, genauso wie alle anderen.

Der mass gainer kann für Sie arbeiten, aber es ist ein fauler Vorschlag von deinem trainer. Die weit bessere Methode wäre, um zu verfolgen alle das Essen, das Sie Essen, mit Kalorien zählen app, und legen Kalorien-und protein-Ziele für jeden Tag, um sicherzustellen, dass Sie Essen genug Nahrung, um diese Ziele zu erreichen. Wenn Sie sich entschließen, die Masse gainer, so stellen Sie sicher, dass Sie nehmen es in Ergänzung zu dem, was Sie normalerweise Essen. Verwenden Sie es nicht als Mahlzeit Ersatz.

Ich empfehle auch die Lektüre dieses andere Antwort von mir auf how to gain muscle als eine dünne person: Wie lange würde es dauern, ein magerer Mensch, um fit zu bekommen und der 6-pack?

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