The importance of proper nutrition cannot be overestimated. Arm yourself with the scientific knowledge to help you build muscle!

If your goal is to build large, strong and lean muscles, then no training methods in the world will help you without proper nutrition in the right amounts. The body needs nutrients to recover and grow after exercise. Simply put, if you want to build muscle and strength, then you must eat.

Our nutrition program is effective, progressive and easy to use. It is based on the latest nutritional research and is the perfect complement to our scientifically based training programs. This muscle building meal plan will help you get bigger without gaining too much fat.

The problem for many people who are "on the mass" is the negative impact of body fat on insulin sensitivity, which slows down the process of muscle growth. Our diet will help to avoid this. It allows you to gradually increase your calorie intake so that your body has time to adjust to it. That is, you will not have problems with metabolism and excessive body fat.

Let's start with a basic diet plan. Due to individual differences in each person's metabolism and activity level, I prefer not to use equations to calculate calories. Instead, I think it's more effective to start by determining the number of calories you're consuming now and adjust it over time.

This program requires you to track your exact calories and macronutrients for the next 6 weeks. If this approach is new to you, look it up online and take the time to learn it.

If you don't know how many calories you are consuming, keep a diary or use special programs to write down everything you eat in the first 3 days of your diet. Some smartphone apps will help you calculate your average calorie intake over this period.

To speed up the process of gaining muscle mass, you will need to add 300 kcal to the base level of consumption. Over the next 2 weeks, monitor your body weight by measuring your chest, neck, arms, etc. Also track your fat levels with a caliper and follow these guidelines:

• If you are gaining weight without excess fat, add another 300 kcal to your daily diet.
• If weight gain does not occur, add 500 kcal.

Repeat this process every 2 weeks, adding more and more calories.

Increasing the number of calories

bodybuilder's calorie guide

To accelerate muscle gain, add 300 calories to your base diet. Track your weight for two weeks, measure the amount of fat and muscle. If you gained weight without fat, add an additional 300 calories. If you're not gaining weight, add 500 calories.

As soon as your calorie intake increases, you will start gaining fat. How to proceed in this case? You can choose one of 2 options.

First, stop adding calories. However, I like one method that I learned from Lane Norton. He recommends adding significantly fewer calories. Therefore, we will add only 50 kcal to the daily diet every 2 weeks.

They will be burned in the course of daily activity, but after a couple of months of such practice, your body will receive the number of calories that it needs to build muscle mass.

Spread these calories over 3-4 meals, consuming them approximately every 4 hours. To make things easier, make portions the same size except for the post-workout meal. It should contain about 20% more calories than the rest.

What kind of calories should be consumed? Let's find out!

Squirrels

Consume proteins at the rate of 1.5-2 g per kilogram of body weight for the next 6 weeks. This is significantly less than what some bodybuilders consume. And one more tip - buy high-quality products.

Why so few? Studies show that with the consumption of 1.5 g of protein per kilogram of body mass, muscle growth begins. In our program, we try to optimize protein intake. I believe that if you consume high quality protein, then there is no need for its excess.

Distribute protein evenly between meals. Each of them should have at least 30g of protein. Also use various sources. Here are a few of my favorites:

• chicken thighs
• Chicken breasts
• Turkey breasts
• Salmon
• mussels
• Tuna
• Shrimps
• lean beef
• Pork tenderloin
• chicken sausages
• turkey bacon
• Whey Protein
• Casein protein
• Greek yogurt
• Cottage cheese

Fats

Dietary fat has several important functions. First, it provides a concentrated form of energy. Some fats also affect hormone production. For the next 6 weeks of intense training, you must consume enough fat to maintain the health and growth of the body.

Once you have a base calorie level, calculate your fat intake to make up about 30% of your diet. Further, this percentage will increase. As you increase your calorie intake, for every 300 calories you add, there should be 150 calories from fat. There are 9 kcal in 1 g of fat, so for every 300 kcal, 15-17 g of fat should be added. When increasing the diet by 50 kcal, add about 5 g of fat.

Unlike protein, which stays more or less constant throughout the day, fat intake should be inversely related to carbohydrates. In other words, if you eat carbohydrate-rich foods, you should reduce your fat intake, and vice versa.

There are 3 main types of fats: polyunsaturated, monounsaturated and saturated fats. Do not focus on any one of them, consume different types of fats. Here are some of my favorite sources:

• Olive oil
• canola oil
• Avocado
• Almond
• Walnuts
• pistachios
• macadamia nuts
• Butter
• Coconut oil
• Linseed oil

Carbohydrates

The last of the macronutrients around which, perhaps, the most confusion. To get the most out of the different types of calories, I divide carbohydrates into 2 groups.

1. starchy carbohydrates

The following foods are fast-digesting and high in calories:

• regular potato
• Sweet potato
• Quinoa
• Rice (white or brown)
• Sprouted grain bread
• tortilla
• Kamut

1. Fruits and vegetables

Fruits and vegetables are rich in dietary fiber and are digested more slowly. They contain fewer carbohydrates and less calories. I also included legumes in this list. So, the second group includes the following products:

• blueberry
• Raspberry
• strawberries
• Apples
• oranges
• Pears
• Spinach
• Cabbage
• Broccoli
• cucumbers
• Pepper
• Brussels sprouts
• Lettuce leaves and greens
• string beans
• Carrot
• green onion
• Mushrooms
• Onion
• Tomatoes
• Lentils
• black beans
• Beans

It is very easy to include these foods in your daily diet. A few general rules that I follow in the consumption of carbohydrates:

1. Eat fruits and vegetables with every meal.
2. Eat starchy carbs for breakfast and right after your workout.
3. In those meals that do not contain starchy carbohydrates, consume more fat, as well as fruits and vegetables.

The amount of protein will remain unchanged. The remaining calories will be distributed between fats and carbohydrates.

There are approximately 4 calories in 1g of carbohydrates. This means that if you increase your diet by 300 kcal, you add 35-40 g of carbohydrates. With the addition of 50 kcal, 12g will come from carbohydrates.

Meal plan

Now you know how to prioritize and distribute the calories and nutrients in your diet. Now let's use an example to calculate an approximate meal plan.

For a man weighing 80kg, the program would look like this:

• Basic diet: 2700 kcal
• Baseline protein (2g/kg): 160g (720 kcal)*
• Base Fat (30% of total calories): 90g (810 kcal)*
• Base Carb (Remaining Calories): 229g (1170 kcal)*

* Calculated based on basic diet and body weight.

Not only beginners, but also professionals can not immediately find the right nutrition for a bodybuilder to achieve great shape. Below are the fundamental principles of menu building in bodybuilding that will take you to the level of a professional.

Those who want to build muscle, lose fat or stay in shape will need a special nutrition strategy, which will depend on the chosen goal. We have drawn up rough plans and a bodybuilder's diet corresponding to each of the three tasks. We will also indicate the norms of consumption of calories, carbohydrates, proteins and fats, which you should strive for daily.

Stock up on our list to enjoy tasty and nutritious home-cooked food all year round. We will additionally offer examples of recipes with product substitution options to diversify your pumping menu for the entire preparation period. So, before you is a convenient universal guide to the types of food and the method of its preparation, so as not to raise questions.

The composition of the menu is determined by the goals and schedule of strength training, we advise you to first find out for the correct selection of products. Meals from our plan fall into two categories: including and not including starchy carbohydrates.

Pre- and post-workout meals should be rich in starchy carbohydrates but low in fat. It will make you stronger and provide you with energy for muscle growth. Proper nutrition for bodybuilders who train to gain mass should include more of these foods in their daily diet. Between workouts, limit starchy carbs and focus on fats. This will speed up your fat burning process.

Food sources of starchy carbohydrates for compiling a bodybuilder's menu:

• Starchy foods: brown rice, quinoa, potatoes, oatmeal, whole grain pasta, baked goods, cereals, cereals
• Protein foods: protein powder, egg white, whole eggs (dosed), lean meats, white fish, Greek yogurt
• Fruit and vegetable and legumes: exotic fruits, green or fibrous vegetables, legumes
• Vegetable oil: use sparingly, a teaspoon instead of a tablespoon

Starch-free food is prepared from:

• Protein foods: protein powder, eggs, white and red meat, fatty or white fish, Greek yogurt. Here you will find the best high quality.
• Fruits and vegetables and legumes: berries, green or fibrous vegetables, beans (in small quantities)
• Vegetable oils or fats: measure with a tablespoon instead of a teaspoon. Avocado, seeds and nuts, coconut oil, canola mayonnaise, fatty cheeses.

Note: A “post-workout snack” refers to a shake or meal that is rich in fast-digesting carbohydrates.

5 basic principles of nutrition in bodybuilding

1. Six meals a day: Fortify your body with daily frequent but small meals and snacks to keep track of your blood sugar and keep your metabolism steady, which helps build muscle.
2. Reduce your intake of processed foods: If the food is packaged in boxes, packs or bags with a label or brand name, then most likely you are dealing with heavily processed foods that should not be consumed. Cross out this high-calorie and unhealthy food from your menu, and your chances of fulfilling your New Year's resolution will increase significantly.
3. Keep track of your water balance: Drinking water and low-calorie drinks will allow you to train more efficiently in the gym. Stay away from sugary drinks that can increase your waistline by a couple of centimeters, and inhibit the protective antioxidant functions of the body.
4. Healthy carbs: They can be starchy (fast-acting, like rice, bread, and pasta), which cause a spike in blood sugar levels, and non-starchy, found in fruits, vegetables, and whole grains. They contain more fiber, and they contribute to a gradual increase in insulin. There are often no problems with non-starchy carbohydrates. You can freely enjoy them! But the consumption of starchy carbohydrates will affect the formation and condition of lean muscle mass. Use them either in the morning on an empty stomach, or the first thing after the end of the training. Then the probability that the body will use them to replenish the energy reserve is much higher.
5. Pure protein: Regularly fuel your body with doses of protein at intervals of a couple of hours. So you stimulate intense muscle growth and the production of fat-burning hormones. Optimal sources of protein include lean beef, chicken, fish, dietary dairy, and soy. While whole foods should always be preferred, quality protein powders are a great addition to your menu, allowing you to reach your daily protein intake. Take a serving of whey protein 1-2 times between meals. Also use slow-digesting casein protein to help build muscle during the night.

Diet for a beginner

Norm: 2500 kcal, 218 g carbohydrates, 218 g protein, 83 g fat

If you want to improve your form and become more energetic in training, this option will be the best. It restricts dietary carbohydrates, and sets a high level of protein intake. It focuses on foods with antioxidant properties that can improve the condition of blood vessels and prevent inflammation - these two factors activate the aging process of cells.

Meal Schedule

• Meal 2: Low/No Carbs
• Meal 3: Low/No Carbs

Dish1

• Greek yogurt - one and a half cups (tbsp.)
• Raspberries - 1/2 tbsp.
• Muesli (vanilla, almond, or without fillers) - 1/3 tbsp.
• Eggs (source of Omega-3) - 3

Dish2: Double Chocolate Cherry Smoothie

• Protein Powder (Chocolate Flavored) - 2 Servings
• Coconut milk - 1/4 tbsp.
• Cherries - 3/4 tbsp.
• Flax seeds - 1 tablespoon (tbsp.)
• Cocoa powder - 1 tbsp. l.
• Ice - 3-4 pieces
• Water - 2-3 tbsp.

Dish3: Burger with lettuce

• Salad - 2 sheets
• Ground beef (fat content 5%) - 227 g
• Tomatoes - 2 rings
• Red onion - 2 slices
• Ketchup - 1 tbsp. l.
• Mayonnaise (canola) - 1 tbsp. l.
• String beans - 3 tbsp.

Dish4: Post-Workout Snack

• Protein bars (recovery drink) - 1 serving

Dish5: Shrimp with Spinach Salad and Brown Rice Garnish

• Shrimp - 170 g
• Brown rice - 1/4 tbsp.
• Spinach - 4 tbsp.
• Feta cheese - 1/4 cup
• Half paprika
• Olive oil (Extra virgin) - 2 tbsp. l.

• Raspberry substitutes: 5 chopped strawberries, 1/2 tbsp. blueberries, 2/3 tbsp. blackberries or 1 tbsp. l. raisins
• Instead of muesli: 1/3 tbsp. oatmeal or oatmeal flakes, 3/4 tbsp. cereal Fiber One or 2/3 tbsp. organic cereal
• Coconut milk alternative: 2 tbsp. l. chopped walnuts
• Cherry is replaced: 1 tbsp. blackberries

Nutrition for bodybuilders to gain muscle mass

This mass-gaining diet is perfect for lean men who want to build muscle while training in the gym.

Norm: approximately 3000 kcal, 300 g of carbohydrates, 225 g of proteins, 100 g of fat

Building new muscle fibers requires a high-calorie, high-carbohydrate diet. Keep in mind that a mass-gaining nutrition program does not mean the immense eating of everything that catches your eye. Quite the opposite, you should consume high-quality, nutritious, carbohydrate-rich food in doses during the hours of greatest need for it - before and after the training.

Please note that this meal plan is suitable for those who visit the gym in the afternoon. If you work out in the morning, swapping out your meals is enough to make starchy foods fall in between your pre- and post-workout snacks. Next, avoid starchy carbohydrates throughout the day.

Meal Schedule

• Meal 1: Starchy Carbohydrate
• Meal 2: Low/No Carbs
• Meal 3: Low/No Carbs
• Meal 4: (Post Workout Snack) Starchy Carb
• Meal 5: Starchy Carbohydrate
• Meal 6: Starchy Carbohydrate

Dish1: Scrambled eggs with cheese and shallots

• Eggs (source of Omega-3) - 3
• Egg whites - 4
• Cheese (cheddar) - 1/4 cup
• Shallots - 2
• Ezekiel bread - 2 pieces
• Apples - 1

Dish2: Almond Blueberry Smoothie

• Protein Powder (Vanilla Flavored) - 2 Servings
• Blueberries - 1 tbsp.
• Almonds - 28 g
• Almond milk - 1 tbsp.
• Water - 1 tbsp.
• Ice - 3-4 pieces

Dish3: Steak with tomato and bean salad

• Steak (grilled flank steak) - 170 g
• Tomatoes - 1
• Half a cucumber (chopped)
• Chickpeas - 1 tbsp.
• Olive oil - 1 tbsp. l.

Dish4: Post-Workout Snack

• Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Chicken with Quinoa Salad

• Chicken - 170 g
• Quinoa - 1/3 cup
• Walnuts - 2 tbsp. l.
• Raisins - 2 tbsp. l.

Meal 6: White Fish with Yam and Parmesan

• Tilapia - 170 g
• Parmesan cheese - 2 tbsp. l.
• Yams - 2 (medium size)
• Butter - 1 tbsp. l.
• Broccoli - 1 tbsp.

• Egg white substitutes: 2 slices of turkey bacon, 2 small chicken sausages, 2 slices of Canadian bacon, or 1/4 cup. canned salmon
• Shallots can be replaced: 2 tbsp. l. salsa, 1/4 cup chopped onion, or 2 tbsp. l. crushed sundried tomatoes.
• Alternative to blueberries: 3/4 cup frozen mango
• Instead of chicken fillet: 170 g pork tenderloin, 141 g buffalo ribeye, 141 g beef upper thigh flesh
• Quinoa equivalent: 1/3 cup couscous, 1/4 tbsp. brown or black rice
• Tilapia replacement: 141g tuna steak, 198g cod, 170g shrimp
• Yams are replaced: 1/3 tbsp. amaranth, wheat or pearl barley

Fat burning diet

Norm: 2000 kcal, 150 g carbohydrates, 150 g protein, 88 g fat

You can speed up fat burning by reducing the intake of starchy carbohydrates. You can eat them once - immediately after the end of strength training. This diet option focuses on leafy greens and vegetables, a convenient way to reduce calories and cut carbohydrates. It is recommended to lean on fats so that the body begins to utilize them instead of carbohydrates for energy production (a clever trick from the pros to break down fat instead of muscle).

Meal Schedule

• Meal 1: Low/No Carbs
• Meal 2: Low/No Carbs
• Meal 3: Low/No Carbs
• Meal 4: (Post Workout Snack) Starchy Carb
• Meal 5: Starchy Carbohydrate

Meal 1: Spinach Omelette

• Eggs - 3
• Cheese (Pepper Jack) - 1 slice
• Spinach (baby) - 1 tbsp.
• Peaches - 1

Meal 2: Hazelnut Chocolate Shake

• Protein Powder (Chocolate Flavored) - 1 Serving
• Chocolate milk - 2 tbsp.
• Peanut butter - 2 tbsp. l.
• Chia seeds - 1 tbsp. l.
• Ice - 2-3 pieces

Dish 2 (analogue): Creamy strawberry smoothie

• Protein Powder (Vanilla Flavored) - 1 Serving
• Flax seeds - 1 tbsp. l.
• Strawberries - 6
• Yogurt - 3/4 tbsp.

Meal 3: Grilled steak with tomato and avocado salad

• Steak (from the pulp of the upper part of the beef thigh) - 113 g
• half an avocado
• Tomatoes - 1

Meal 4: Post-Workout Snack

• Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Flaxseed Paste with Hearty Sauce

• Chicken (chicken breast fillet cubes) - 85 g
• Whole grain flaxseed paste - 28 g
• Mushrooms (sliced) - 1 tbsp.
• Broccoli flowers - 2 tbsp.
• Marinara sauce - 1/2 tbsp.
• Olive oil (Extra virgin) - 1 tbsp. l.

• Salad Recipe #1: 3 tbsp. mix of cabbage and broccoli and 2 tbsp. l. salad dressings
• Salad Recipe #2: 1/2 tbsp. roasted edamame beans and 2 tbsp. l. chopped sun-dried tomatoes under 2 tbsp. l. extra virgin olive oil.
• Chicken replacement: 85g 5% fat ground beef, yellowfin tuna or cold roast beef, 141g shellfish
• Instead of mushrooms: 3 pods of asparagus, 1 tbsp. chopped baby spinach, 3 baby zucchini, or 1 cream tomato
• Broccoli analogue: 2 tbsp. shredded eggplant, 1 paprika or pumpkin, 1 carrot with a stalk of celery.

In conclusion, we also recall that nutrition in bodybuilding is not universal for athletes, and even more so it will not be the same for athletes with different goals and training experience. A bodybuilder's diet for muscle growth or fat loss will change several times in the process of training and achieving goals. The diet must constantly adapt to the changing needs and capabilities of the body. In the early stages, muscles grow well, and fat is actively consumed as an energy source.

But the longer you train, the more difficult it will be to gain each additional kilogram of muscle, and your body will require more energy, which requires an increase in calorie intake. Nutrition for a bodybuilder to gain weight will change with age, after 40 years the metabolism slows down and you need to reduce the amount of carbohydrates and increase the percentage of proteins in order not to swim in fat.

A healthy body with developed muscles cannot be obtained by doing only physical activity. Achieving the bodybuilder's shape is possible only by leading an appropriate lifestyle, which includes daily training, taking steroid drugs and, of course, proper nutrition. A properly composed diet for a novice athlete is a difficult task that requires financial investments, since high-quality products have never been cheap and the help of a specialist in compiling it, at least at first.

• Read our article like a bodybuilder.

The basic principles of athlete nutrition

Classes in the gym will be effective only in combination with proper nutrition. There are different diets that are more effective in certain cases. For a novice bodybuilder, they are their own, since the main goal is to build lean muscle mass, and not lose weight. From the very beginning of your sports path, you should adhere to the basic principles of nutrition.

For the first month and a half of the started training, the athlete should completely abandon a number of prohibited foods, these include:

• carbonated drinks;
• semi-finished products;
• flour products made from white flour;
• smoked meats;
• confectionery;
• fatty food;
• sausages;
• jams and preserves;
• pickles.

The maximum mood for protein food. Protein or protein should be the basis of your diet, it is he who contributes to muscle building. Protein foods that should be constantly present in the diet:

• chicken eggs;
• veal;
• chicken fillet;
• seafood;
• white varieties of fish;
• salmon;
• legumes;
• cottage cheese.

Important! The daily diet of a bodybuilder should consist of half protein, another 30% carbohydrates and 20% fat.

• cereals, best of all buckwheat and oatmeal, rice and semolina should be excluded;
• pasta from durum wheat;
• greens;
• zucchini;
• tomatoes;
• cucumbers;
• wholemeal bread with bran;
• apples.

Accustom yourself to fractional nutrition, preferably more often, but in smaller portions. During the day, the athlete should receive at least 5-6 meals. The fact that you can’t eat after six is ​​an erroneous opinion, such a restriction will only prevent you from gaining muscle mass. An hour before going to bed, you need to drink a protein shake or eat a pack of cottage cheese.

Carbohydrate food should be concentrated in the first half of the day, the second must be saturated with proteins.

Drink plenty of water, it will not linger in the body if you do not abuse salt.

All dishes can be prepared:

• Grilled;
• in the oven;
• steam or boil.

Daily menu for a bodybuilder

The ideal option is to ask a specialist for help in compiling the right athlete’s menu, but if this is not possible for a number of reasons, we offer an approximate diet for the day.

First breakfast:

• buckwheat porridge 100 g;
• three boiled eggs;
• Apple.

• veal 200 g;
• oatmeal 100 g;
• vegetables 300?400 g.

• protein cocktail.

• hard pasta 100 g;
• fish 200 g;
• vegetables 200 g

• low-fat cottage cheese 200 g or casein protein.

Sports supplements - as additional nutrition

• Protein. This is the main supplement that promotes a set of muscle mass. General advice on taking it is 3-4 times in one serving, in the amount of 20-30 g. The maximum allowable single serving is 40 g. But still, a specialist will help you determine the required amount of protein for you.
• A gainer is also a protein, but with the addition of a small amount of carbohydrates. It is believed that such a connection allows better absorption of the protein. The gainer will help replenish energy reserves after an intense workout and at the same time stimulate muscle growth.
• Vitamin and mineral complex. As a rule, vitamins that come with food for an athlete are simply not enough. One of the main elements for gaining muscle mass is retinol, it speeds up metabolic processes and helps the absorption of protein. Also, it is responsible for the development and growth of cells, improves vision and reproductive function. As a rule, retinol is included in every vitamin complex for athletes.
• or thiamine is responsible for redox processes in the body. If this vitamin is not enough in the body, it leads to poor digestibility of products and leads to loss of muscle mass. Also, do not forget about amino acids for athletes, they are also important for bodybuilders.
• Cardioprotectors will not become superfluous for an athlete, especially in the hot season. Taking them before exercise will increase endurance and help maintain a healthy cardiovascular system.
• Chondroprotectors will strengthen the musculoskeletal system. The loads caused on the joints during training gradually destroy the cartilaginous tissue and it needs additional “feeding”, which is what chondroprotectors are.

Nutritional supplements for athletes can significantly improve your performance, but remember to use them rationally, combined with the right diet and training. Of course, you don’t need to expect a miracle from them, since, for example, protein is a concentrated protein obtained from the most ordinary products. Therefore, you always have the choice to use it in powder form or in the form of hard food, that is, to receive it from natural products. The main thing is that the amount of each element entering the body is correct, and not in what form it will get there.

Video about the athlete's diet, how to make it right:

Purchasing food for weight gain (bodybuilder menu):

Jock: how to become a jock? food for jocks, diet for jocks

In the world of sports, there is such a definition as a beach jock. Some suggest that the name came from the fact that the athlete swings on the beach and uses the correct nutrition of the jocks. However, this opinion is erroneous. In fact, a beach jock is considered to have an athletic physique. To do this, it is not necessary to have a body weight of one hundred kilograms. It is important to use proper nutrition for jocks. This will be enough to stand out from the rest on the beach with a unique and embossed torso.

A lot of guys are wondering how to become a jock? If you have a dryish figure, then you cannot classify yourself in this category. To do this, you need to have not only a toned body, but also the presence of relief muscles on your body. Baby food for jocks will help you quickly gain the necessary muscle mass. The main fans of beach jocks are girls. To remain in the center of their attention, it is necessary to have not only an excellent body, but also to be a sexual giant. The pectoral muscles play a huge role in a man's sexuality. Without them, the beach jock will look dry and not appetizing.

The next thing that the female gender pays attention to is the shoulders. They should be wide, not stooped and inflated. The main task for the athlete will be to pump up the shoulders so that they look chic not only from the front, but also from the back. Otherwise, your appetite will “give a crack.” You can find out how to conduct classes correctly if you visit the site for jocks.

The final stage will be the cubes on the press and biceps on the hands. To distinguish an athlete from the crowd on the beach, it is enough to have four large and two small cubes.

If you are the owner of an excessive layer of fat, then your muscles and abs will be invisible to others. In such a situation, it is necessary diet for musclemen, as well as the maximum reduction in calories consumed. Training needs to be intense.

Each a beach jock expresses a desire to pump up muscles at home. This opportunity exists for everyone. However, it is impossible to achieve the desired results at home. Achieving a figure like in the photo is possible only in the gym and with a highly qualified trainer who will show you special exercises for muscled men.

• Lifting dumbbells in a supine state on a bench with a slope.
• Mahi arms holding dumbbells on the bench.
• Exercises for hands on simulators.
• Crossover arm exercises.

• Mahi dumbbells in a sitting position.
• Breeding hands with dumbbells while standing.
• Breeding hands with dumbbells on an inclined plane.

To pump up the biceps, the following exercises are required:

• Bench press to strengthen the biceps.
• Exercises for lifting dumbbells in a sitting position.

To build cubes on the press, it is advised:

• Twisting from a prone position.
• Twisting with a simulator.

The main thing with which to start bodybuilding classes is the correct food for jocks. Muscle mass of the body will not grow if you eat in small quantities. The nutrition of jocks should be built in such a way that the athlete should never feel hungry. Muscular meals should contain large amounts of protein. The ratio of the protein product should be two grams per kilogram of weight. Ideal is baby food for jocks. It is relatively inexpensive and contains a large amount of protein. A very important factor is the diet for jocks. Only protein-rich foods should be included in the diet for bodybuilders.

Conclusion

An athlete with a golden skin tone has a great attraction. To get a bronze tan you need to visit the solarium.

In contact with

Classmates

From the very beginning, you must firmly grasp: your nutrition is a fundamental factor in your growth. So, if you came to the gym in order to become like Schwarzenegger, then the second question after choosing the right training program is what to eat and how much. It is clear that the choice of a nutrition program should be based on scientific data, confirmed by the experience of practical bodybuilding. This is exactly what will be discussed.

Celebrity pro Robbie Robinson says: “When I started working out as a teenager, I immediately started eating tons of proteins and carbohydrates. I sat down at the table every three hours and did not care at all about how much fat I ate. As a result, for the first year I added more than 18 kg of "mass". It is clear that I did not look like a bodybuilder from the picture, but I achieved the main goal - I became big. The same I want to advise all beginners: eat as much as possible, and you will definitely go in height. Well and leave the set of "relief" for later. What do I see in the halls now? People from the first day try to lose fat and pump up muscles. They are on diets and at the same time hard "swing". This is absurd! "Mass" gives only "overload" "With calories. On a meager diet, muscles will not grow in any way!"

The words of Robbie Robinson confirm serious scientific evidence. First, however, a small digression. It turns out that a huge amount of nitrogen enters our body with protein (nitrogen molecules are an integral part of the amino acid structure). And then nitrogen is "stored" in the muscles. If you eat little, then physical activity becomes excessive for the body. Muscles do not have time to recover, and muscle tissue is destroyed. This is accompanied by the release of free nitrogen, which, as an extra element, is excreted from the body in the urine. By testing urine for the presence of free nitrogen in it, one can confidently judge which process prevails in the muscles - destruction or growth. If there is an abundance of nitrogen in the urine, then the muscles "melt". If there is no nitrogen, then it is growing. In the first case, they speak of a negative nitrogen balance, in the second, a positive one.

Scientists have found that the only factor that can maintain a positive nitrogen balance in the body under conditions is abundant nutrition, or rather, its high calorie content. Calories seem to "save" protein. So, if you eat a lot, then 1.5 g of protein per kilogram of your body weight will be enough for a positive nitrogen balance. In turn, you can eat mountains of protein, but if your diet contains fewer calories than you spend daily, then there will be no growth, at least kill yourself in the gym!

Beginners usually skip the daytime meals. This is the first mistake. Or they just don't eat enough. This is the second one. Sometimes there is another thing. There seems to be a lot of food, but the loads in the hall are so great that, willy-nilly, an energy deficit is formed.

In short, you, as a beginner, should not fall prey to the widespread myth that, they say, the main thing for growth is protein. Yes, protein is the backbone of muscle growth, but it's the total number of calories you consume each day that comes first. There should be a lot of calories, a lot! Daily surplus above all energy costs should be at least 500 calories. According to professionals, guaranteed growth begins when you overeat a thousand or even one and a half thousand calories. They know what they're talking about.

Along the way, your fat layer will also grow, but this does not matter. The main thing is to grow muscles. When it comes to "cutting" fat, bodybuilding knows many different techniques that will turn your body into an anatomy textbook. By the way, do not confuse methods with diets! This is a combination of special physical activity with a diet in which the proportion of carbohydrates is gradually reduced to a minimum. Fat melts right before your eyes!

So, conclusions. Do not even think about drawing muscles at the initial stage of training. Your motto at the kitchen table: more! more! more! And no diets! Be sure to calculate your individual daily calorie requirement and increase it in increments of 500 calories or more until you begin to gain weight. Eat regularly and plentifully! Remember: hard training in conditions of poor nutrition undermines health!

But what about carbohydrates?

Carbohydrates are simply sugar. Why are potatoes, cereals, etc. not sweet? The whole secret is in the composition of the "sugar" molecule. The smaller it is, the sweeter it is. The record holder here is table sugar. Well, long molecular chains are tasteless, although they do not differ in their physiological action from sugar.

We are talking about the secretion of the hormone insulin in response to the intake of any carbohydrates. If not for insulin, then our blood, oversaturated with sugar eaten, would thicken like molasses. Insulin "removes" sugar from the blood and "carries" it to the muscle cells. Well, there sugar becomes a fuel for protein synthesis or simply intracellular muscle growth. Without insulin, no bodybuilder would have been able to increase his muscles by a centimeter!

It takes a long time to explain, but the muscle cell is not always ready to let insulin in. Over the years of training, she does this more and more willingly, and therefore insulin "brings" more and more sugar into the muscle. The unclaimed excess of it, insulin, turns into glycogen - a kind of sugar "canned food". When at the next workout the load becomes unbearable for the muscle, the glycogen inside it will dissolve, and the muscle will receive a powerful energy supply.

It is worth reminding you that in an ordinary person, glycogen can only accumulate in the liver - that's the difference between a beginner and a bodybuilder who has decades of experience behind him. How naive are those who expect immediate results from bodybuilding! No, guys, to become like Superman, you have to sweat!

As already mentioned, success in the gym predetermines excess nutrition. If the protein norm is 1.5-2 g per kilogram of your weight, then everything else in your diet is carbohydrates and fats. Fat, of course, should be very small, but carbohydrates are your main source of calories. By manipulating the amount of daily carbohydrates, bodybuilders build muscle mass. Here is what the famous Dorian Yates says: “For me personally, the main growth tool is the electronic floor scales in the bathroom. At the beginning of each week, I weigh myself and record the result. If at the end of the week I do not find a weight gain of 200-250 g, then I add to my 300 more calories per day, usually enough to put on 200-250 grams by the end of the next week, but if not, I increase my daily calorie intake by 500 calories, mainly from potatoes, oatmeal and pasta. I'm sure the weight is going up..."

However, experts say that there are no two identical people in the world who would fit one nutrition plan. The reason is that everyone's digestive system works differently. Someone digests proteins better, someone carbohydrates. And someone by nature got inefficient digestion. That's why you can find your "growth" number of calories only by experiment. It is possible that the Yates scheme will suit you, but it may also be that you need a lot more calories for growth.

Is fat really that bad?

The formula "the less fat I eat, the faster I will lose weight" is basically wrong. There is a so-called. safe intake of fats. It makes up 20% of your total calorie intake. In order to maintain the intake of fats at this level, it is enough to avoid the so-called. significant sources of fat. These are food fried in butter, all kinds of butter and vegetable oils, whole milk products. If you eat boiled or grilled chicken, lean beef, whole eggs, and low-fat dairy, you'll get just the amount of fat you need.

Why can't fats be completely eliminated from the diet? This is because fats contain cholesterol. You have heard a lot of bad things about him, but the truth is that cholesterol is the raw material for the synthesis of the most important sex hormone testosterone (both in men and in an insignificant amount in women). Without testosterone, muscle growth is physiologically impossible, moreover, you have a real chance to turn into a eunuch - without testosterone, libido drops much below zero ...

Nutritional supplements

By themselves, nutritional supplements do not grow mass. This is exactly what it says on the labels. What is the use of supplements then? They insure you in the event that for some reason you do not get the calories you need with the usual one. And for an amateur, this is a common thing. In fact, is it possible to eat normally at work, as required by bodybuilding science? So, two supplements are in the first place in terms of importance for you: food substitutes and protein-carbohydrate mixtures.

Typically, meal replacements include 40 grams of protein and 25-30 grams of carbohydrates per serving. One serving can make up for a missed lunch or dinner. Many people think that there are not enough carbohydrates in a serving and therefore they dilute the substitute not with water, but with milk or juice. Or eat a sweet bun.

Protein-carbohydrate mixtures differ from substitutes in that they usually contain less protein - 25 g, but more carbohydrates - up to 75. The total energy capacity of a serving reaches 500 calories.

If meal replacements are designed to replace your missed meal, then protein-carbohydrate mixtures have a different task. They serve as a supplement to your regular diet to “catch up” with the total calorie content eaten to the two to three thousand calories you need. Mixtures are also used when the stomach does not take food in large volumes.

Well, are there any direct growth stimulants of the "mass"? So far, only one is known to us - creatine. If you take it at 5-7 g per day, then the strength really grows, and with it the volume of muscles. Creatine helps everyone, including beginners. So, take it from the first day of training - there will be no mistake.

Are you getting enough vitamins and minerals from your diet? Probably not. And if so, you need to take multivitamin complexes. And take every day.

To start growing, the use of supplements must be made into a solid daily habit. Make it a rule to take your supplements at the same time every day. And for that you need a plan. It is necessary to organize everything in advance, up to the advance purchases of additives. You need the same plan for regular meals. If you come home after a workout and your refrigerator is empty, you can't expect progress.

In any case, when taking supplements, you need steely consistency. Well, then the muscles themselves will take care of their growth.

Table 1. How much should you eat?