{"id":3788,"date":"2024-10-22T17:36:59","date_gmt":"2024-10-22T17:36:59","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3788"},"modified":"2024-11-15T11:22:11","modified_gmt":"2024-11-15T11:22:11","slug":"how-to-plan-a-muscle-mass-diet-key-tips-for-bulking-up","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/\u0643\u064a\u0641\u064a\u0629-\u0627\u0644\u062a\u062e\u0637\u064a\u0637-\u0644\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0643\u062a\u0644\u0629\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a: \u0646\u0635\u0627\u0626\u062d \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 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\u0627\u0644\u062f\u0647\u0648\u0646<\/h3>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0644\u0645 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0646\u0648\u0639\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u064a\u0646\u060c \u0648\u0647\u0645\u0627 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 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\u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0642\u0636\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0642\u0636\u0627\u0621 \u0648\u0642\u062a \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<h3>#3. \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h3>\n<p>\u064a\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 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768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-561x345.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-1122x691.jpg 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-265x163.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-531x327.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-364x224.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-728x448.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-608x374.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-758x467.jpg 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/AC-macronutrients-1152x709.jpg 1152w\" sizes=\"(max-width: 1194px) 100vw, 1194px\" \/><\/p>\n<h2>\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646: \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649<\/h2>\n<p>\u0627\u0644\u0622\u0646 \u0628\u0639\u062f \u0623\u0646 \u062a\u0639\u0631\u0641\u062a \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0635\u062d\u062a\u0643 <a href=\"https:\/\/anabolic-coach.com\/ar\/\u0625\u062a\u0642\u0627\u0646-\u0627\u062a\u0628\u0627\u0639-\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0645\u0631\u0646-\u0627\u0644\u062f\u0644\u064a\u0644-\u0627\u0644\u0646\u0647\/\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a>\u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0643\u0645\u064a\u0629 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0636\u0645\u0627\u0646 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u062b\u0644.<\/p>\n<p>\u0644\u0643\u0646 \u0623\u0648\u0644\u0627\u064b\u060c \u0642\u0628\u0644 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u062d\u0633\u0627\u0628 \u0625\u062c\u0645\u0627\u0644\u064a \u0645\u062a\u0637\u0644\u0628\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643.<\/p>\n<p>\u0648\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0646\u0644\u0627\u062d\u0638 \u0623\u0646 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0627\u0644\u0645\u0642\u062f\u0645\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0644\u064a\u0633\u062a \u0645\u0642\u062f\u0633\u0629\u060c \u0648\u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0641\u0642 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0645\u0639\u0647\u0627\u060c \u0641\u0625\u0646 \u0622\u062e\u0631\u064a\u0646 \u0642\u062f \u064a\u062e\u062a\u0644\u0641\u0648\u0646 \u0645\u0639\u0647\u0627.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0627\u0644\u0645\u0648\u0636\u062d\u0629 \u0647\u0646\u0627 \u0647\u064a \u0628\u0628\u0633\u0627\u0637\u0629 \u062f\u0644\u064a\u0644 \u0645\u0641\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u0631\u0649 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062e\u0627\u0635\u0629 \u0643\u0645\u0628\u062a\u062f\u0626.<\/p>\n<p><u>\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649:<\/u><\/p>\n<p><u>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/u><\/p>\n<p>2.5 \u062c\u0631\u0627\u0645\/ \u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/p>\n<p><u>\u0627\u0644\u062f\u0647\u0648\u0646<\/u><\/p>\n<p>0.25 \u062c\u0631\u0627\u0645\/ \u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/p>\n<p><u>\u0628\u0631\u0648\u062a\u064a\u0646<\/u><\/p>\n<p>1 \u0625\u0644\u0649 1.6 \u062c\u0631\u0627\u0645\/ \u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/p>\n<p>\u0625\u0630\u0627 \u0627\u0641\u062a\u0631\u0636\u0646\u0627 \u0623\u0646\u0643 \u0644\u0627\u0639\u0628 \u0643\u0645\u0627\u0644 \u0623\u062c\u0633\u0627\u0645 \u0637\u0645\u0648\u062d \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0643 \u062d\u0648\u0627\u0644\u064a 220 \u0631\u0637\u0644\u0627\u064b \u0648\u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0634\u0631\u0648\u0639 \u0641\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0625\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u0631\u0649 \u0633\u062a\u0628\u062f\u0648 \u0643\u0645\u0627 \u064a\u0644\u064a:<\/p>\n<p><u>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/u><\/p>\n<p>\u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 (\u062c\u0631\u0627\u0645\u0627\u062a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\/\u0627\u0644\u064a\u0648\u0645) = \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0641\u0639\u0644\u064a \u00d7 \u062c\u0631\u0627\u0645\u0627\u062a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\/\u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/p>\n<p>220 \u0631\u0637\u0644 \u00d7 2.5 \u062c\u0631\u0627\u0645 \/ \u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 = 550 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \/ \u064a\u0648\u0645<\/p>\n<p><u>\u0627\u0644\u062f\u0647\u0648\u0646<\/u><\/p>\n<p>\u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0646\u0627\u0648\u0644\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 (\u062c\u0631\u0627\u0645\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646\/\u0627\u0644\u064a\u0648\u0645) = \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0641\u0639\u0644\u064a \u00d7 \u062c\u0631\u0627\u0645\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646\/\u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/p>\n<p>220 \u0631\u0637\u0644 \u00d7 0.25 \u062c\u0631\u0627\u0645\/ \u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 = 55 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\/ \u0627\u0644\u064a\u0648\u0645<\/p>\n<p><u>\u0628\u0631\u0648\u062a\u064a\u0646<\/u><\/p>\n<p>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 (\u062c\u0631\u0627\u0645\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\/\u0627\u0644\u064a\u0648\u0645) = \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0641\u0639\u0644\u064a \u00d7 \u062c\u0631\u0627\u0645\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\/\u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/p>\n<p>220 \u0631\u0637\u0644 \u00d7 1 \u0625\u0644\u0649 1.6 \u062c\u0631\u0627\u0645\/ \u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 = 220 \u0625\u0644\u0649 342 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\/ \u0627\u0644\u064a\u0648\u0645<\/p>\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0639\u0644\u064a\u0643 \u062a\u062d\u0648\u064a\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u0627\u0644\u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646. <a href=\"https:\/\/anabolic-coach.com\/ar\/\u064a\u0641\u0639\u0644-\u0623\u0641\u0636\u0644-\u0628\u0631\u0648\u062a\u064a\u0646-\u0644\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u062a\u0639\u0632\u064a\u0632-\u0627\/\">\u0628\u0631\u0648\u062a\u064a\u0646<\/a>.<\/p>\n<p><u>\u0627\u0644\u062d\u0633\u0627\u0628 \u064a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a:<\/u><\/p>\n<p><u>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/u><\/p>\n<p>4 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629\/\u062c\u0631\u0627\u0645<\/p>\n<p>4 \u00d7 550 = 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/p>\n<p><u>\u0627\u0644\u062f\u0647\u0648\u0646<\/u><\/p>\n<p>9 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629\/\u062c\u0631\u0627\u0645<\/p>\n<p>9 \u00d7 55 = 495 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/p>\n<p><u>\u0628\u0631\u0648\u062a\u064a\u0646<\/u><\/p>\n<p>4 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629\/\u062c\u0631\u0627\u0645<\/p>\n<p>4 \u00d7 220 = 880 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/p>\n<p>\u0623\u0648 4 \u00d7 342 = 1368 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/p>\n<p>\u064a\u0628\u0644\u063a \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0631\u062c\u0644 \u064a\u0632\u0646 220 \u0631\u0637\u0644\u0627\u064b \u0648\u064a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645\u0647 \u0645\u0627 \u0628\u064a\u0646 3575 \u0625\u0644\u0649 4063 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3790\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients.jpg\" alt=\"\" width=\"800\" height=\"500\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients.jpg 800w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-300x188.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-768x480.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-561x351.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-265x166.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-531x332.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-364x228.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-728x455.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-608x380.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/macronutrients-758x474.jpg 758w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2>\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2>\n<p>\u0625\u0646 \u062a\u062d\u0636\u064a\u0631 \u0648\u062c\u0628\u0627\u062a\u0643 \u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0645\u0631 \u0645\u0647\u0645 \u0628\u0642\u062f\u0631 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0630\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647 \u064a\u0648\u0645\u064a\u064b\u0627. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u062d\u0636\u064a\u0631 \u0648\u062c\u0628\u0627\u062a\u0643 \u0648\u062a\u0648\u0642\u064a\u062a\u0647\u0627\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062e\u0637\u0637 \u0644\u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u0628\u064a\u0646 \u062e\u0645\u0633 (5) \u0625\u0644\u0649 \u062b\u0645\u0627\u0646\u064a (8) \u0648\u062c\u0628\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0632\u0645\u0646\u064a\u0629 \u062a\u0628\u0644\u063a \u0633\u0627\u0639\u062a\u064a\u0646 (2) \u0623\u0648 \u062b\u0644\u0627\u062b (3).<\/p>\n<p>\u0643\u062c\u0632\u0621 \u0645\u0646 \u062e\u0637\u0629 \u0648\u062c\u0628\u0627\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0642\u0628\u0644 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0628\u062f\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0633\u064a\u0648\u0641\u0631 \u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0623\u062f\u0627\u0621 \u062c\u0644\u0633\u0627\u062a\u0643.<\/p>\n<p>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0623\u062e\u0631\u0649 \u0628\u0639\u062f \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 - \u0633\u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u062a\u0632\u0648\u064a\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u062a\u062d\u0641\u064a\u0632 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u062a\u0645\u0632\u0642\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062d\u062f\u062b\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p><iframe title=\"\u0645\u0634\u063a\u0644 \u0641\u064a\u062f\u064a\u0648 \u064a\u0648\u062a\u064a\u0648\u0628\" src=\"https:\/\/www.youtube.com\/embed\/KJMDApjvjVI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<h2>\u0627\u0633\u062a\u0646\u062a\u0627\u062c<\/h2>\n<p>\u0648\u0647\u0630\u0627 \u0643\u0644 \u0634\u064a\u0621! \u0625\u0646 \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u0647\u062f\u0641 \u0641\u0642\u0637 \u0625\u0644\u0649 \u0648\u0636\u0639\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d \u062f\u0648\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0639\u0642\u064a\u062f\u0627\u062a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u0647\u0646\u0627\u0643 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u062d\u0648\u0644 \u0647\u0630\u0627 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u062a\u062e\u0637\u064a\u0637 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0641\u064a\u0645\u0643\u0646\u0643 <a href=\"https:\/\/anabolic-coach.com\/ar\/\u062a\u062f\u0631\u064a\u0628-\u0645\u062c\u0627\u0646\u064a\/\">\u0627\u0644\u062f\u0631\u062f\u0634\u0629 \u0645\u0639 \u0623\u062d\u062f \u0645\u062d\u062a\u0631\u0641\u064a IFBB \u0645\u062c\u0627\u0646\u064b\u0627<\/a> \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0645\u0646 \u0627\u0644\u0645\u062f\u0647\u0634 \u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u0648\u0644\u0648\u0646 \u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u0639\u0627\u0644\u0645 \u0627\u0644\u064a\u0648\u0645. \u0648\u0644\u0643\u0646 \u0627\u0644\u0623\u0645\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0625\u062b\u0627\u0631\u0629 \u0644\u0644\u062f\u0647\u0634\u0629 \u0647\u0648 \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u062a\u062d\u0645\u0633\u064a\u0646 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u062d\u062a\u0649 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0627 \u064a\u0647\u062a\u0645\u0648\u0646 \u0643\u062b\u064a\u0631\u064b\u0627 \u0628\u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0644\u0627 \u064a\u0632\u0627\u0644\u0648\u0646 \u064a\u0639\u062a\u0642\u062f\u0648\u0646 \u0623\u0646 \u0643\u0644 \u0645\u0627 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u064a\u0647 \u062d\u0642\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u0648 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0631\u0627\u0626\u0639 \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ar\/\u0643\u064a\u0641\u064a\u0629-\u0627\u0644\u062a\u062e\u0637\u064a\u0637-\u0644\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0643\u062a\u0644\u0629\/\">\u0623\u0643\u062b\u0631<\/a><\/p>","protected":false},"author":3,"featured_media":3793,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,71],"tags":[],"class_list":{"0":"post-3788","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"category-supplements"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Plan a Muscle Mass Diet: Key Tips for Bulking Up - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"This guide is for you, if you are honest with yourself and admit that you 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