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HOW TO GAIN MUSCLE MASS
While Loosing my weight I was 92 kg before right know I am at 72kg I was on calories deficit but due to that I was loose my muscle mass also so how to recover my muscle mass ?
Answers (8)
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Helloooo
you have to take atleast 50-60gm protein a day. start supplements for the same..
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In calorie deficit diet main drawback in you loss more muscle then fat. A balance diet is required by improving the macronutrients.
Next Steps
get your BCA (body composition analysis) done.
Health Tips
1.increase your protein intake.
2.do more strength training then cardio.
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Please ask me directly for details and personalized diet plan
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Now you will need a maintain calorie but higher protein so we have to give you a diet plan according to the gallery requirement of your body and we will increase the protein part so that your able to gain some muscle but before planning the same we don't need to consider your blood vital so before connecting over the call I will request you to do your blood test so that I able to give you a better diet
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for a diet chart please connect with me over practical consult
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Ms. Pradnya Y Baraliya
Dietitian/Nutritionist
15 yrs exp
Akola
You need nutrients dense diet. Low calorie diet can also full of Nutrition.
Eat natural protein sources like legumes, pulses. It's very important that the Diet you are following should loose your weight and make you more energetic.
Next Steps
You should follow the diet plan as per your calorie and nutrients need
Health Tips
avoid any type of Protein Powder
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy afternoon,
Losing weight can be frustrating, especially if you’re concerned about maintaining or rebuilding muscle mass . If you’re losing weight and want to focus on regaining muscle, here are some key strategies
1. Increase protein intake:
Protein is essential for muscle repair and growth
Aim at least 1.6 to 2.2 gm of protein per kg body
Weight daily.
Sources:
Chicken, turkey, lean beef, fish, eggs , dairy ( cottage cheese and yogurt), legumes and plant based tofu and
Lentils
2. Strength training:
Engaging in regular resistance training at least 3-4 times per week.
Focus on compound movements.
Slowly increase weight or reps over time challenge
Your muscle.
3. Adequate calorie intake:
Focus on nutrients dense foods, ensure you’re getting a
Balanced carb, healthy fats and protein
4. Rest and recovery:
Muscle repair happens during recovery. Get enough sleep 7-9 hours
Active recovery like stretching, yoga or walking can help
5. Hydration and supplements
Staying hydrated is important for muscles function and
Recovery
Supplements can enhance muscle growth and strength gain
6. Consistency:
Consistent training and proper nutrition will yield the
Best results over time
Track your progress can help you stay on track
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Good afternoon,
If you wanna gain back muscle after losing weight the best way is to eat more protein around 1.6 to 2.2 grams per kg of your weight start strength training at least 3 to 5 times a week and slightly increase your calories so your body can build muscle focus on exercises like squats deadlifts and push ups and try to lift heavier over time also make sure you're getting enough sleep around 7 to 9 hours drinking plenty of water and maybe adding creatine 3 to 5 grams daily to help with strength don't do too much cardio or it might slow down muscle growth stay consistent and you will see results let me know if you need help with a workout or meal plan
Next Steps
If you found these tips helpful and want a personalized plan for faster and better results, book an online appointment today for professional guidance and services!
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good noon pls try to take a proper nutrients dense diet rather than calorie restricted diet which causes muscle loss rather than wt loss.
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