Erm?!?!?!keyguard123 wrote: 5. Protein is the key for the muscle mass. Without adequate protein, muscle gain is not possible because weight training demand for amino acids (which comes from protein).
You should daily eat about 2.2g of protein per kilogram (1g per pound) of your weight. For example, if you are 50kg (110pound), then you should eat 50x2.2=111g of protein spread over 5-6 meals in the day. Include high protein foods in your diet. Your protein intake should be from foods rather than from supplements.
Good sources of protein: whey, fish, dairy products (low fat variety), meats, unroasted nuts and seeds (almonds, pumpkin seeds, sesame seeds, sunflower seeds).
9. Don’t take protein supplements. Consult your doctor for protein supplements.
There isn't enough evidences/researches to point out that saturated fat = evil (nicely designed government sites with ISO certification without proper medical references doesn't count as evidence). With that, i refer you to this article by Dr. Jonny Bowden. from my knowledge, the people in india look like the way they look like because their diets consist of mostly carbs (processed) + fats (needless to say, processed ones too).keyguard123 wrote:
6. Healthy fats: Avoid fatty foods. Most mothers, especially in India give too much ghee or butter to their children, thinking they will gain weight fast. But ghee is mostly saturated fat which is not a healthy fat for any body. Healthy fats are monounsaturated and polyunsaturated fats and omega-3 essential fatty acids.
Good fats: cold pressed oils (olive, sunflower, linseed, canola, best cooking oil)
Canola oil is the shittest oil. Period. Olive oil is good if you don't heat it. Once heated, it turns into trans fat.
Thanks for sharing though.
