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Anonymous
>>230716 Drink protein shake immediately after working out. Your body can use 11 grams of whey protein per hour and you have about 2 hours of time after working out to get all the nutritiens you need so I suggest you get 22-30 grams of protein from the shake because muscle cells can receive more amino acids after working out. Get about 1,2 grams of protein per kg of your weight every day. Eat quality carbohydrates like oatmeal, crisp bread, rye bread, full wheat. Eat nuts, especially cashew, to boost your testosterone levels. Eat garlic for testosterone too. Remember to eat more calories than you spend, oatmeal and rye bread are good for this. Remember not to avoid good fat. Drink milk and eat curd to get casein protein. Consider eating some casein protein before sleep to prevent some catabolism during sleep. During workouts use big weights with reps of 8-10 in sets of three having only 1-1,5 minutes of rest in bethween the sets. Remember to sleep 8-9 hours every night and try have day off after the day you have been in gym.
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