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Recommendations for people building muscles quickly and/or having too much body fat
In contrast to hardgainers, there are people who respond very quickly to training and a positive energy balance with an increase in muscle mass and body fat. These people should keep the carbohydrate content as low as possible and use rather pure protein shakes. It may also be appropriate to experiment with different protein-carbohydrate ratios to find out the individual amount of carbohydrate needed. This is because a certain amount of carbohydrate is necessary to have enough energy for intensive training and to feel good. With this nutrition and training plan, muscle building is successful:
» Nutrition and Training Plan for Softgainers (PDF)
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