Proper nutrition for gaining muscle mass for men - diets for muscle growth and relief

Proper nutrition for gaining muscle mass for men who want to gain pronounced muscles should be balanced and adjusted to the goals of training. We have prepared for you several menu options for training for relief, strength and muscle growth, according to which you can make a diet for a week and stick to it for a month or two. The only thing that is required is an increase or decrease in daily caloric content, depending on the goals and intermediate results.

Nutrition is the way to get the body of your dreams. Your diet will help you get in shape; gain muscle mass, increase muscle relief (burn fat) Or keep the same weight.

Choose your diet for gaining muscle mass and make a regimen and the right combination of diet and training for muscle growth and relief.

Food gives you energy so that you can perform properly in your workout. But proper nutrition also contributes muscle growth and recovery after training.

The proposed diet includes everything you need to build muscle tissue and get a pronounced relief.

Whether you're looking to increase muscle mass, burn fat, or maintain body weight, nutrition is the most important part of the process! Food measured in calories nourishes and transforms your body.

The level of calorie intake will determine what figure you will get:

• Muscle Building: If you want to build muscle, your body will need more energy than before to keep your body growing. You need to consume more calories than you expend, i.e. resort to a calorie surplus. However, a forced increase in calorie intake will lead to the accumulation of fat. Only moderation and gradualness will allow you to control the result, and avoid the formation of body fat.
• Maintaining body weight: This is an easy task when you are consuming and burning an equal number of calories, in other words, when you are on maintenance calorie levels. It is with the definition of this indicator that it is worth starting in order to further outline a nutrition strategy for muscle growth or fat burning.
• Relief: For muscle relief to appear, calorie expenditure must exceed their intake. Those. It's about a calorie deficit. In this case, your body will draw energy from the breakdown of body fat, which will lead to weight loss. But your body can just as well process muscle tissue, which is completely undesirable. Therefore, it is worth losing weight gradually. Losing weight too quickly will ruin your health.

The right proportions of macronutrients

Macronutrients are nutrients that must be ingested in large amounts: carbohydrates, squirrels and fats. You should calculate the optimal proportions of macronutrients according to your fitness goals: build muscle or burn fat. In simple terms, this ratio is affected by:

• Your Body Type: Some people tend to be more overweight than others. They need to cut back more carbohydrates and fat compared to others who want to "pump up".
• Your Fitness Goal: Relief workers have a different macronutrient ratio compared to muscle gainers.
• Your gender: Genetically, men are more suited to muscle building than women.

Macronutrient Proportions Based on Fitness Goals

This diet is based on the universal ratio of macronutrients for any of the tasks: mass gain, drying and weight maintenance. As mentioned before, we all have different types of figures, so you will have to adjust these proportions yourself to achieve maximum results.

• Muscle building: carbohydrates - 40%, proteins - 40%, fats - 20%
• Weight conservation: carbohydrates - 35%, proteins - 35%, fats - 30%
• Relief: carbohydrates - 30%, proteins - 40%, fats - 30%

Healthy fats

"Should I eliminate fat if I'm going to get lean?" Good question. In reality there is several types of fat. Some of them are harmful, but the body cannot do without others. In order to burn fat in the body, it is necessary not only to create a calorie deficit, but the addition of omega-3 polyunsaturated fats will help improve the process of using subcutaneous fat as an energy source.

The benefits of products are not a decisive condition for proper nutrition.

Nowadays, a healthy diet means eating foods that contain little fat and many micronutrients: vitamins and minerals. Indeed, vitamin-rich foods provide health benefits. However, even when eating exceptionally healthy food, you can not get the desired result if the total caloric content of the diet is not up to standard. Sounds fair, doesn't it?

In other words, calories are calories. First of all, you need to focus on macronutrients, no matter how useful their sources are. You can't argue against science!

Eating frequently will make you feel better

Usually people who have tried many diets at one time did not last on one to the end, because this is a difficult task. Most of them are based on the introduction of food restrictions. Therefore, an extra grain of rice eaten makes you feel guilty. However, the ability to meet the daily dose of macronutrients is much more important.

And when gaining muscle mass, and when eating in relief, we will focus on 3 main meals and 1-2 snacks. But it is acceptable to gain the right amount of calories in fewer meals, this is not so important.

Why? Because 3-4 meals a day will allow you not to feel hunger, and reduce cravings for junk food. The proposed men's nutrition plan will serve as an example for you to adjust to your daily routine. Don't forget to snack between your main meals and keep your macronutrients in check!

Daily calorie intake for men

Your calorie intake is affected by age, height, gender, and the number of workouts per week. Use the Calorie Calculator.

A healthy man with a balanced diet and a moderate level of activity will need 2300-2500 calories. Let's take these numbers as a basis.

Convert percentages to grams

First, let's set the calorie content of one gram of each of them:

• Carbohydrate: 4 kcal/g
• Protein: 4 kcal/g
• Fat: 9 kcal/g

Now, let's take our 2500 kcal and macronutrient proportions for maintaining body weight:

• 35% carbs: 2500 x 0.35 / 4 = 218.7 g
• 35% protein: 2500 x 0.35 / 4 = 218.7 g
• 30% fat: 2500 x 0.3 / 9 = 83.3 g

Chit mil

You are allowed to treat yourself to a cheat-milk once a week. Forget about counting calories. This is a well-deserved reward for your hard work!

Men's nutrition plan for weight maintenance

All the rest will be based on the structure of this meal plan, so take notes. Some changes in it will allow you to reach the required level of macronutrients.

Norm indicators

• Carbs: 35%
• Proteins: 35%
• Fats: 30%
• Calories: 2500 Kcal

Nutrition program for gaining muscle mass for men

The diet for muscle growth is built in a similar way. However, we will introduce a calorie surplus by slightly adjusting the products.

KBZhU indicators

• Carbs: 40%
• Proteins: 40%
• Fats: 20%
• Calories: 3000 Kcal

Foods added to or removed from the diet to maintain body weight

Relief male nutrition plan

A fat burning diet is built similarly to a weight maintenance plan. In this case, we will slightly change the composition of meals to form a calorie deficit.

Norm indicators

• Carbohydrates: 30%
• Proteins: 40%
• Fats: 30%
• Calories: 2200 Kcal

Correction of products from the diet to maintain body weight

Finally

With the help of the presented nutrition plan, you will gain muscle mass and strengthen the relief. Remember that this is only a meal structure template. Our bodies are different, be sure to listen to yourself.

Let's summarize all of the above:

If you have any questions ask them in the comments below.