diets

How to make a diet for gaining muscle mass

In the asset of any bodybuilder, there are many tried and tested methods to gain muscle mass, while avoiding the occurrence of unnecessary ones. Each of the diets is designed for specific groups of athletes. Therefore, a diet for gaining muscle mass for men may not be suitable for girls. Not suitable for mesomorph.

The final result of training depends not only on the intensity of training and the number of exercises performed. An important factor in the success of classes will be a properly balanced diet for gaining muscle mass.

When choosing a training system and developing a daily diet, you need to decide on the type of physique. There are three main types:

Ectomorph

They are characterized by long limbs, thin bones and joints, absence and, as a result, difficulty in building muscle mass. Unlike other types, it will not be a tragedy for an ectomorph if you have to eat out of schedule and in violation of the diet.

Mesomorph

Known as the athletic type, men and women are distinguished by their muscularity, correct physique and average height. It is not difficult for them to build muscle mass and develop physical strength. It is not difficult for them to gain excess weight, and if for men this is not critical, then every unplanned gram of girls leads to sacred horror. Although, it is not difficult for mesomorphs to get rid of excess weight.

Endomorph

, these are people with a rounded physique and a slow metabolism. The body of such people is reluctant to part with the accumulated fat. For an endomorph, unlike an ectomorph, a diet violation is unacceptable.

Determining the type of physique plays an important role in bodybuilding, because exercises, for example, for an ectomorph, will be useless to other categories.

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The essence of the diet

For a diet that aims to gain muscle mass, the following tasks are characteristic:

Gradual thoughtful addition of calories to the bodybuilder's menu, this will avoid the appearance of excess fatty tissues;
A set of muscle mass without the appearance of excessive body fat;
Eating should be regular and occur at regular intervals.

Having compiled a menu, a training scheme and bought a subscription to the gym, do not expect that in a week you will have relief muscles. There is still a long way to go before the first results.

Protein (protein) diet

Each of the novice athletes, and even people far from sports, has heard about the “magic” power of protein. There is some truth in this. During each workout, the body receives destruction and stress. Naturally, the athlete's body seeks to repair the damage as soon as possible. Moreover, the elimination of destruction in the body occurs with a certain margin of safety: the body insures against such stress in the future.

Protein is the material for restoring the body after visiting the gym.

A diet based on the intake of protein-rich foods is called. The second name of this diet is "protein" it is typical for male athletes. The protein diet is based not only on consumption, both fats and carbohydrates will be present without fail. The absence of these substances can adversely affect the condition of the athlete in the future.

Allows you to not exclude foods high in calories from the menu. The consumption of such food should be moderate.

For a bodybuilder to successfully train, he needs energy that he can spend during exercise, so the amount of high-calorie foods in the diet directly depends on the load. Protein is processed in the body extremely slowly, and a lot of energy is spent. As a result, excess body fat is burned. The body distributes proteins for various purposes, with most of it going into muscle tissue, due to which its increase occurs.

And carbohydrates should not exceed 30%, in other words 70%, these are protein-rich foods.

A protein diet involves drinking enough water, at least two and a half liters. Eating right and following the rules is extremely important, but for an ectomorph with his lean physique, once a week the diet can be broken.

carbohydrate diet

Understanding the issues of proper nutrition of weightlifters, we will come to the conclusion that not only protein foods should be present in the diet. An insufficient amount of carbohydrates in the body of an athlete will lead to the fact that the protein will be spent on energy, and not on strengthening and building muscle tissue. Therefore, a protein diet is great, but do not forget about carbohydrates.

Carbohydrate-rich foods can be eaten both before and after training or during breakfast, in which case the athlete's bodybuilder's muscles will receive the maximum energy flow, and the resulting glucose will not get into excess fat.

For an endomorph, a diet rich in carbohydrates is not acceptable; he should reduce the consumption of foods containing them to a minimum.

To increase muscle mass, calories are required, including those obtained along with carbohydrates. Muscle-building workouts, popular among men, require strength training, which requires energy and is supplied by carbohydrates.

A diet that contains an increased amount of carbohydrates contributes to the restoration of glycogen in the muscles of a bodybuilder, which is necessary during the day.

The constant replenishment of glycogen in the athlete's muscles allows him to carry out intense workouts for a long time. According to the results of the observation of specialists, it was revealed that the use of foods with a high content of carbohydrates by weightlifters contributes to the effectiveness of training.

For Vegetarian Weightlifters

Suitable for girls - athletes who do not want to gain hateful kilograms of fat along with muscle mass. It is much less popular among men. For an ectomorph, such a diet will also be harmful. When transitioning to a vegetarian diet, gradualness plays an important role. For a week, you need to give up meat products, but you can leave fish dishes in the diet for now.

Consistently eliminate other animal products from your diet, leaving only eggs and milk. Then discard them as well.

It is assumed that a vegetarian diet is the most consistent with the concept of healthy food. However, a novice vegetarian bodybuilder is often tormented by the question of finding, necessary for muscle building, protein in cabbage or spinach leaves.

By switching to a vegetarian menu, forget about one of the basic postulates of bodybuilding: 2 grams of protein per 1 kilogram of weight. For vegetarians, the judgment is more relevant that an athlete needs 7-11 grams of protein per kilogram of body weight.

For example, if an athlete weighs 82 kilograms, and body fat does not exceed 10%, then it is enough for him to receive 150 grams of protein daily. A diet based on plant foods requires the utmost seriousness. Breaking it at least once a week will derail the work of previous workouts.

Depending on the training scheme and the task set for oneself, products are also selected. For weight loss with a sports diet, it is recommended to eat:

Lean sources of animal protein. Poultry meat, egg white, fish dishes;
Unsweetened dairy products;
Fresh vegetables, greens;
Porridge prepared without the use of sugar and salt.

For men who set themselves the task of gaining muscle mass, it is recommended to make a menu for a week with the following products:

Buckwheat and rice (slow carbohydrates);
Pasta, honey, dried fruits, potatoes (fast carbohydrates);
Dishes from fish and meat;
Cottage cheese;
Eggs.

Breakfast. It is allowed to drink a glass of low-fat kefir or eat / apple.
Lunch. Prepare a salad of cabbage and carrots. No more than one hundred grams of poultry or veal meat, scrambled eggs from daddy's eggs.
Dinner. Borscht without meat. Cabbage salad. One hundred grams of veal. A glass of fruit juice.
afternoon tea. A glass of juice or an apple/orange.
Dinner. Meat or fish dish with vegetables (weight one hundred and fifty grams) or vegetable salad.

For men

A menu for gaining muscle mass, on the basis of which a diet for male athletes is being developed:

Breakfast. Three eggs, one banana. One hundred grams of oatmeal on the water.
Lunch. Yogurt, banana, forty grams of nuts.
Dinner. Brown rice 150 grams. Turkey meat 150 grams, avocado.
. Three slices of bread, banana.
. Norma.
two hours after training. Chicken breast - 200 grams, rice - 100 grams, broccoli - 100 grams.
Dinner. Cottage cheese.

The advantage of a sports diet is its balance. As a result of a properly composed diet, the menu contains proteins, fats, carbohydrates, which affects energy and performance. By combining diet and training in the gym, you can achieve decent results in a short period of time (1.5-2 months).

Naturally, the composition of products in the weekly diet for men and women of different physiques will also be different. For example, the menu of an ectomorph, with its accelerated metabolism, is unlikely to be useful to a mesomorph or endomorph.

Recipes

cottage cheese

Low-fat cottage cheese (100 grams), mix with cinnamon (ground), stevia (powder), add four egg whites. In a frying pan, heat up and pour the curd mass to fry the curds.

Fish - grill

First, prepare the marinade. Cut the onion into half rings, add lemon juice and mix with fragrant herbs. Marinate white fish fillets. Such a dish is prepared on the grill, but, in extreme cases, you can wrap it in foil and send it to the oven for 20 minutes.

Nutrition and training rules

It is noteworthy that the sports diet finds followers among both men and girls. Moreover, women adhere to a sports diet to get rid of excess weight, and men to gain muscle mass. Therefore, the menu for them will be different.

For fat burning:

Training should be extremely intense, in which case the extra calories will be spent faster;
A sports diet allows you to reduce the intake of new calories in the body.

To increase muscle mass: