Successful build muscles

In the mass phase is the food of at least 80% of the success involved. To illustrate, we lead a simple example in mind: We want to build a big house. The workers we are. But if we do not have material, how do we build a house? The building is our food.

What does this mean?
Our body needs construction material. For the muscle protein. And the energy for muscle. Our bodies need at least as many calories to be as it appears to the building of new muscle cells. To be on the safe side, should be in the construction phase have excess calories. Caution: Use only in conjunction with training. Otherwise you will be thick.

How can I, how many calories I need to increase?
In practice this has proved:
2g per kg body weight of protein per day. In addition, about 500 kcal more than otherwise required. How many calories you normally need is difficult to ascertain. It also added more training, making it even more calories are needed. A small clue: your own body weight at 35 and then multiply by 500 kcal added. What is crucial is how your body changes. If you fast growth of fat, reduced calorie intake, because the body is only a small surplus of calories needed.

Here's an example:
A man needs 80kg heavier thus:
80 * 35 = 2800 kcal per day + 500kcal so 3300kcal.

Of these, 80 * 2 = 160g protein. One gram of protein supplies 4 kcal (one also grams carbohydrates, fat provides 9 kcal per g) That means the 160 grams of protein supply 640 kcal.

In addition, approximately 20% of calories supplied by fat. 20 % von 3100kcal sind 620kcal. 20% of 3100kcal are 620kcal.

The lack of supply of calories ie carbohydrates, also 3100 - 640 - 620 = 1840. So 3100 - 640 - 620 = 1840. 1840 / 4 = 460. 1840 / 4 = 460. 460 g carbohydrates therefore provide the missing calories.

This is the framework for the construction phase. If you then realize that their fast fat, respectively, you need to eat less, if you do not weight, respectively, then you should eat more.