I would recomend using shakes because it helps you to build up your muscles faster and it does much more!
Drink 2 protein shakes a day!
1 before you start your workouts and 1 after your workouts.
U can drink during instead of after your workout, but i prefer to drink during because it is more effective drinking while you workout.
Drinking during your workouts will feel a little bit weird in your stomach but it is more effective so i recomend it.
If you don't want to gain weight do NOT use protein shakes.
If you don't care of a little bit weight i recomend to drink protein shakes every day.
The weight you gain is building up your muscles, so the weight you gain is NOT fat.
The Right Amounts of shakes
One of the single, most imperative principles in this plan is to eat the right amounts of macronutrients (protein, carbohydrates and fats). By manipulating these foods and staying strict with the guidelines your goals will soon be in range. Diet is so important that without adhering to these principles you will surely never reach your physique goals.
Protein: As the main source for building muscle, protein is absolutely necessary for your muscle-building strategy. Take in around 1 to 1.5 grams of protein per pound of bodyweight (this equates to 180-270 grams for a 180 pound individual). This will guarantee that your muscles will be getting the correct dose of amino acids for maintaining and building muscle tissue. Some prime sources are chicken, lean steak, fish, turkey, ground meat, eggs, cottage cheese, Greek yogurt and protein powders.
Carbohydrates: Carbohydrate is a great muscle-sparing energy source. This particular macronutrient will be drastically manipulated as the diet plan goes along and will play a major roll in its success so be extremely mindful of your intake on a daily basis. Be sure to have an intake mainly of complex carbohydrates and fiber. Sources include brown rice, wild rice, sweet potatoes, whole wheat bread, wheat pasta, vegetables, some fruits and Ezekiel products.
Fats: Never count out a healthy fat. Certain fats are essential regarding maintaining hormones such as testosterone, increasing fat burning and aiding energy levels. Healthy fats will be utilized to replace carbohydrate on certain days to keep blood sugar levels steady and help with satiety. Good sources include avocado, walnuts, almonds, olive oil, natural peanut butter, some egg yolks and sunflower seeds.
