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How can i gain muscle and weight quick without gaining fat?

i need quick quick tips, excercise techniques, meal plans,… anything to gain muscle and weight quick. But i still want to be etremly healthy and have my muscles “pop”. And i hate the feeling of eating unhealthy really. i prefer to just eat sugar free and fat free things right now. But please i need to gain healthy weight quick

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3 Responses to “How can i gain muscle and weight quick without gaining fat?”

  1. Sarah said:

    protein shakes and exercise involving lots of weight and few reps.

  2. sweetnsalty said:

    eat tons of protein (beans,nuts,some meat,protein shakes, etc.) Tons of weight lifting and exercise like running and swimming.

  3. Sells Snactu said:

    Consume plenty of whole food proteins as well as training heavy and properly. Also, get plenty of rest and consume whey protein due to its many benefits. Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue. I consume a chemical free whey product minus the fillers and additives from http://www.buybulkwhey.com
    Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.
    Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles.




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