Stable and quality gain of muscle mass, on a monthly basis - training, nutrition and rest

The daily nutrient intake and diet for a person looking to gain 1-2 pounds of muscle mass can vary depending on many factors, including activity level, metabolism, and genetics.

General guidelines for macronutrient intake (proteins, fats, carbohydrates)

Here are general guidelines for daily nutrient intake:

1. Proteins: The recommended protein intake for a person who wants to gain muscle mass can range between 1.2-2.2 grams of protein per kilogram of body weight. For a 90-kilogram person, that would be between 108 and 198 grams of protein per day.
2. Fat: About 20-35% of total calories in the diet should come from fat. For a person consuming 2,000 calories per day, that would be between 44 and 78 grams of fat per day.
3. Carbohydrates: The remaining 45-60% of calories should come from carbohydrates. In this case, for a person consuming 2000 calories per day, that would be between 225 and 300 grams of carbohydrates per day.

Required levels of micronutrients (vitamins and minerals) and method of intake

As for vitamins and minerals, the best way to ensure adequate intake is to eat a varied diet that includes fruits, vegetables, whole grains and a variety of protein sources.

An example of a daily diet

Breakfast:

• Omelet with three eggs, spinach and tomato
• Integral bread
• Fruit (e.g. orange)

Lunch:

• Chicken breast or turkey
• Quinoa or brown rice
• Boiled broccoli

Snack:

• Greek yogurt with nuts

Dinner:

• Salmon
• Sweet potato
• Salad with olive oil and vegetables

Daily consumption of vitamins and minerals should be ensured through a varied diet that includes different fruit and vegetable types.

Home workouts to achieve the stated goal

As for training at home, here is an example of a program:

1. Strength training with weights or body weight:
   • Squats
   • Push ups
   • Step forwards
   • Abs
   • Weight lifting (you can use water bottles as improvised weights)
2. Cardio training:
   • Running in place or running outdoors if possible
   • Jumping rope
   • A brisk walk or bike ride
3. Yoga or stretching:
   • Perform daily stretching exercises to improve flexibility and muscle relaxation.

The training program should be aimed at developing muscles, increasing strength and endurance.

Notes

It is important to note that rest is extremely important for muscle recovery, so make sure you get enough sleep and stay properly hydrated throughout the process.

Before starting any new diet or exercise program, it is recommended that you consult with a physician or nutritionist to ensure that the program is tailored to your individual needs and goals.

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