{"id":15570,"date":"2023-03-15T18:10:11","date_gmt":"2023-03-15T18:10:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15570"},"modified":"2023-03-15T18:10:15","modified_gmt":"2023-03-15T18:10:15","slug":"an-introduction-to-a-hardgainer-bulking-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/an-introduction-to-a-hardgainer-bulking-diet\/","title":{"rendered":"\u0645\u0642\u062f\u0645\u0629 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u0633\u062a\u0643\u062b\u0631 \u0647\u0627\u0631\u062f\u062c\u0627\u064a\u0646\u0631"},"content":{"rendered":"\n<p><strong><em>\u0645\u0644\u0627\u062d\u0638\u0629:-<\/em><\/strong><\/p>\n\n\n\n<p><em>\u064a\u062c\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0642\u0627\u0644\u0627\u062a\u0646\u0627 \u0644\u0623\u063a\u0631\u0627\u0636 \u0625\u0639\u0644\u0627\u0645\u064a\u0629 \u0648\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0641\u0642\u0637 \u0648\u0644\u0627 \u064a\u0642\u0635\u062f 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\u062d\u0628\u0629 \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0627\u062a 1 \u0641\u064a\u0644\u064a\u0647<br>\u0633\u0644\u0645\u0648\u0646 \u0645\u062e\u0628\u0648\u0632 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0642\u0634\u062f\u0629<br>\u062d\u0627\u0645\u0636\u0629 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0630\u0648\u0631 \u062d\u0645\u0627\u0645 \u0627\u0644\u0628\u062d\u0631 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e<br><br>10 \u0623\u0648\u0642\u064a\u0629 \u0633\u0627\u0626\u0644\u0629 \u062d\u0644\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 (\u0643\u0645\u0634\u0631\u0648\u0628)<\/td><td>719Kcal<br>53g<br>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a 48g \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<br>35g \u0627\u0644\u062f\u0647\u0648\u0646<\/td><\/tr><tr><td>\u0627\u0644\u0648\u062c\u0628\u0629 4 \u2013 3:30 \u0645\u0633\u0627\u0621<\/td><td><br>\u2022 \u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a<br>\u0627\u0644\u0645\u0647\u0648\u0633 1 \u0645\u063a\u0631\u0641\u0629<br>\u062a\u0623\u062b\u064a\u0631 \u0628\u0631\u0648\u062a\u064a\u0646<br>\u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 1 \u0645\u0648\u0632\u0629 8 \u0627\u0644\u0644\u0648\u0632 \u0643\u0644\u0647<\/td><td><br>432Kcal<br>109g<br>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a 37.5g \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<br>10.7g \u0627\u0644\u062f\u0647\u0648\u0646<\/td><\/tr><tr><td>\u0627\u0644\u0648\u062c\u0628\u0629 5 \u2013 6:30 \u0645\u0633\u0627\u0621<\/td><td><br>1 \u0635\u062f\u0631<br>\u062f\u062c\u0627\u062c 1\/2<br>\u0628\u0635\u0644 \u0645\u0637\u0628\u0648\u062e \u0641\u0644\u0641\u0644 \u062c\u0631\u0633<br>\u0645\u0637\u0628\u0648\u062e 1<br>\u0643\u0648\u0628 \u0623\u0631\u0632<br>\u0645\u0637\u0628\u0648\u062e 4<br>\u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0635\u0644\u0635\u0629 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0643\u0631\u064a\u0645 \u062d\u0627\u0645\u0636 \u0629 1\/2 \u064a\u0645\u0643\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0645\u062e\u062a\u0644\u0637\u0629<\/td><td>724Kcal<br>109g<br>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a 45g \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<br>10g \u0627\u0644\u062f\u0647\u0648\u0646<\/td><\/tr><tr><td>\u0627\u0644\u0648\u062c\u0628\u0629 6 \u2013 9:30 \u0645\u0633\u0627\u0621<\/td><td><br>1 \u0645\u063a\u0631\u0641\u0629<br>\u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 1<br>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629<br>\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629\u0645\u064a\u0643\u0633 \u0645\u0639 \u0625\u0645\u0627: 7 \u0623\u0648\u0642\u064a\u0629 \u0633\u0627\u0626\u0644\u0629 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645\u060c \u0623\u0648 1\/2 \u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a<\/td><td>324Kcal<br>128g<br>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a 34g \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<br>14.5g \u0627\u0644\u062f\u0647\u0648\u0646<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u0644\u0628\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u0633\u062a\u0643\u062b\u0631<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/bonytobeastly.com\/wp-content\/uploads\/2021\/04\/bulking-diet-guide-for-skinny-guys-1024x584.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0644\u0636\u0645\u0627\u0646 \u0648\u0635\u0648\u0644\u0643 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u062a\u0627\u0628\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0639\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u062a\u0633\u062c\u064a\u0644 \u0627\u0644\u062f\u062e\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0641\u0643\u0631\u0629. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0639\u0631\u0641 \u0645\u0627 \u0623\u0646\u062a \u0630\u0627\u0647\u0628 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0645\u062a\u0649. \u064a\u0645\u0643\u0646\u0643 \u0625\u0639\u062f\u0627\u062f \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0623\u0648 \u062d\u062a\u0649 \u0642\u0628\u0644 \u0628\u0636\u0639\u0629 \u0623\u064a\u0627\u0645\u060c \u0648\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0630\u0627\u062a \u0627\u0644\u0647\u0627\u0631\u062f\u062c\u064a\u0646\u064a\u0646\u062c. \u0644\u0627 \u062a\u0646\u0633\u0649 \u0623\u0646 \u0639\u0627\u0645\u0644 \u0641\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 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\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u0623\u062a\u064a \u0641\u064a \u0643\u0648\u0633\u064a\u0644\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u0645\u0631\u064a\u062d\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c\u0647. \u062a\u062d\u062a\u0648\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u0645\u062b\u0644&nbsp;<strong>Mass Gainers<\/strong>&nbsp;\u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 300 \u0633\u0639\u0631\u062d\u0631\u0627\u0631\u064a \u0644\u0643\u0644 \u062d\u0635\u0629 \u060c \u0648\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u0644\u0630\u0644\u0643 \u0641\u0647\u064a \u062a\u0642\u062f\u0645 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0633\u0631\u064a\u0639\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0623\u0648 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0648\u062c\u0628\u0629.<\/p>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0635\u0646\u0639 \u064a\u0647\u0632 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0636\u0627\u0641\u0629 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646. \u0642\u062f \u064a\u0646\u0637\u0648\u064a \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649&nbsp;<strong>\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646&nbsp;<\/strong>\u0627\u0644\u062c\u064a\u062f \u0623\u0648 \u0645\u0632\u064a\u062c \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0644\u064a \u060c \u0648\u0647\u0648 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u062b\u0644 maltodextrin \u060c \u0648\u0643\u0630\u0644\u0643 \u0625\u0645\u062f\u0627\u062f\u0627\u062a \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0645\u062b\u0644 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644<strong>&nbsp;\u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643<\/h3>\n\n\n\n<p>\u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c 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