Here is a concise summary of the content:
**Title:** 3 Simple Tips to Increase Muscle Mass Gain
**Author:** Víctor Nelly ( Fitness Channel Host)
**Summary:**
Víctor Nelly shares three easy-to-follow tips to help gain muscle mass, suitable for beginners and advanced individuals alike:
1. **Improve Your Diet**: Focus on consuming more calories with essential nutrients (dietary fiber, complex carbohydrates, and good fats). Avoid excessive junk food, fried foods, and sugars.
2. **Replace Unhealthy Foods with Healthy Alternatives**:
* Whole milk → Skimmed milk
* French bread → Whole grain (gluten-free) bread
* Red meat (e.g., pork) → White meat (e.g., chicken breast)
* White rice and pasta → Wholemeal alternatives
3. **Use Supplementation Wisely**: Only use supplements to fill nutritional gaps in your diet, under the guidance of a sports nutritionist if possible. Know your body's needs through experience and experimentation.
**Call to Action:** Subscribe to the channel, with a goal to reach 100,000 subscribers by a certain date.
Here are the key facts extracted from the text, excluding opinions and kept in short sentences with numbers:
1. **Channel owner's name**: Víctor Nelly.
2. **Discount offer**: 15% tax discount at a pharmacy for holders.
3. **Supplements store mention**: A supplements store with a 15% discount on any supplementation.
4. **Dietary requirement for muscle gain**: Consuming more calories is necessary to gain muscle mass.
5. **Nutrients for muscle gain**: Essential nutrients include dietary fiber, complex carbohydrates, and good fats.
6. **Whole milk vs. Skimmed milk**: Whole milk has more protein and fat compared to skimmed milk.
7. **French bread vs. Whole grain bread**: Whole grain bread, preferably gluten-free, has more fiber and complex carbohydrates.
8. **Red meat vs. White meat**: Red meat (e.g., pork) has more trans fat and salt; white meat (e.g., chicken breast) is recommended.
9. **Replacement suggestions**:
* Replace junk food with healthy foods.
* Replace whole milk with skimmed milk.
* Replace French bread with whole grain bread.
* Replace white rice with wholemeal options.
* Replace regular pasta with wholemeal pasta.
10. **Role of Supplementation**: Supplements fill gaps in diet, not replace a poor diet.
11. **Protein intake recommendation**: Start with at least 60 grams of protein per day.
12. **Importance of self-awareness**: Knowing one's body and dietary needs is crucial for effective supplementation.
13. **Recommended websites for supplements**:
* CheapSupplement.com.br
* FormForm.com.br
14. **Channel milestone goal**: Reach 100,000 subscribers by February 20th.