aksmalhotra@gmail.com's picture
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Sep 23, 2015

Fat loss with increase in muscle

I want to increase my muscle size and reduce my body fat. What things should keep in mind for this goal to be achieved. 
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nitika ranjan's picture
Posted by
Sep 23, 2015

HI..

As you are trying to build muscle and loose fat you need to take the high protein diet and low fat diet .You need to focus on Diet, supplementation and workout.The calorie distribution through out the day should be based on this parameter. 50– 55% of energy should come from carbohydrate(complex) , 25-30 % should come from protein and rest 15- 20% from fat. You need to consume small and frequent meals. You can have 5 - 6 meals in an overall day which includes three major meals breakfast , lunch and dinner and along with it you need to have 1- 2 small meals or snack like sprout chat/ fruit chat ( low glycemic index fruits) , boiled eggs, paneer etc in between these major meals. In the supplementation category one can go with the supplements like fat burner,whey isolate protein , bcaa, glutamine and omega 3 depending upon the intensity of workout and the duration of workout . You need to have physical workout each and everyday for atleast 45 min.

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